Free & Well: Break Free From Anxiety & Overthinking & Feel More Confident With Mental Health Habits, Nervous System Healing & Christian Based Practices

Does this feel familiar?
Replaying the conversation in your head over and over. 
Asking “what you could’ve said better… if that sounded weird... if they liked you…”
Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).
First off, you’re not alone. 
I’ve been right there. 
You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.
This series is for YOU.
Stop the Spiral.

You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.

START HERE | 
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9

🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:
4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
4 Steps to Go From Nervous to Doing the Dang Thing

ABOUT FREE & WELL | 
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.

CONNECT |
Website
Instagram

IF YOU ENJOYED THIS EPISODE | 
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is 
supporting you!

DISCLAIMER | 
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Does this feel familiar?
Replaying the conversation in your head over and over. 
Asking “what you could’ve said better… if that sounded weird... if they liked you…”
Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).
First off, you’re not alone. 
I’ve been right there. 
You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.
This series is for YOU.
Stop the Spiral.

You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.

START HERE | 
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9

🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:
4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
4 Steps to Go From Nervous to Doing the Dang Thing

ABOUT FREE & WELL | 
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.

CONNECT |
Website
Instagram

IF YOU ENJOYED THIS EPISODE | 
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is 
supporting you!

DISCLAIMER | 
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if setting a boundary doesn't make you mean or a “bad Christian” — but is actually a way of honoring yourself, your nervous system, and the life God has given you?

In this episode, Devoney sits down with Christian therapist and licensed minister Sarah Underbrink to unpack the connection between faith, mental health, boundaries, people-pleasing, burnout, confidence, and nervous system regulation.

If you're a high-achieving woman who constantly says yes, worries about disappointing people, over-explains your decisions, or feels guilty for needing rest and space, this conversation is for you.

Together, Devoney and Sarah explore why people-pleasing can become spiritualized, why “dying to self” doesn't mean destroying or abandoning yourself, and how your nervous system can actually help you discern what is a healthy yes and what needs to be a no.

You'll also hear a powerful perspective on Proverbs 31 and what it means to have the audacity to “laugh at the days to come” — not because life is always easy, but because you trust in the God who has your future.

In this episode, you'll learn:
• Why boundaries are not unkind or un-Christian
• The hidden connection between people-pleasing and the need for approval
• Why someone else's disappointment doesn't automatically mean God is disappointed with you
• How to tell the difference between anxiety and fight-or-flight from spiritual discernment
• How to set boundaries without taking responsibility for other people's reactions
• The difference between people-pleasing and genuine kindness
• How faith and nervous-system regulation can work together rather than being treated as separate
If you're ready to spend less time overthinking, and step into a calmer, more confident, more unapologetic version of yourself, this episode is for you.

HIGHLIGHTS |
03:11 — You Don't Have to Choose Between Faith & Mental Health
07:45 — The Proverbs 31 Woman Has the Audacity to Laugh at the Future
11:59 — Boundaries Don't Make You a Bad Christian
13:10 — The Hidden Reason We Don't Set Boundaries
15:00 — Your Soul Is the Holy of Holies
16:39 — Someone Else's Disappointment Doesn't Mean God Is Disappointed With You
18:39 — When People-Pleasing Becomes “Being a Good Christian”
21:05 — “Dying to Self” Doesn't Mean Destroying Yourself
21:52 — Why We Wear Burnout Like a Badge of Honor
24:38 — Your Nervous System Is Giving You Information
26:35 — Is It Anxiety or God's Voice?
29:43 — You Don't Have to Manage Other People's Reactions
30:42 — You Are the Expert of Your Own Body
32:30 — Unhealthy People Can't Always Understand Healthy Boundaries
34:31 — Boundaries Protect, They Don't Punish
35:43 — Change “I Have To” Into “I Get To”
37:17 — The Proverbs 31 Mindset

COMING UP
START HERE | 
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:
4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
4 Steps to Go From Nervous to Doing the Dang Thing

MENTIONED | 

ABOUT FREE & WELL | 
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.

CONNECT |

Website
Instagram

IF YOU ENJOYED THIS EPISODE | 
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is 
supporting you!

DISCLAIMER | 
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Does this feel familiar?
Replaying the conversation in your head over and over. 
Asking “what you could’ve said better… if that sounded weird... if they liked you…”
Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).
First off, you’re not alone. 
I’ve been right there. 
You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.
This series is for YOU.
Stop the Spiral.

You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.

START HERE | 
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3

🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:
4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
4 Steps to Go From Nervous to Doing the Dang Thing

ABOUT FREE & WELL | 
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.

CONNECT |
Website
Instagram

IF YOU ENJOYED THIS EPISODE | 
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is 
supporting you!

DISCLAIMER | 
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

In this episode, we're talking about anxiety, self-worth, people-pleasing, faith, and what happens when you finally begin to feel deeply rooted in who you are.

I share a personal story from my own healing journey in my 20s, when I struggled with anxiety, insecurity, and constantly questioning how I was showing up in the world.

A deeper relationship with God—and learning to see myself through His perspective—changed everything for me.

We'll explore:
Why feeling safe can make it easier to take risks and pursue your dreams
How anxiety can keep you filtering, hiding, and second-guessing yourself
The connection between feeling loved and feeling confident
How faith can become a source of security rather than another source of pressure
Why you don't need everyone else's approval to know you're enough
How to shift whose opinion of you carries the most weight
What it looks like to move through life with more freedom, play, confidence, and purpose

If you're an anxious, high-achieving woman who is tired of overthinking, shrinking yourself, and feeling like you have to get everything "right," this episode is for you.

You don't need to become someone else to become confident.
You get to become more rooted in who you already are.

HIGHLIGHTS |
00:00 — What a healthy relationship can give you
01:35 — When anxiety makes you question everything
02:10 — The beginning of a deeper healing journey
03:02 — “Who do you say I am?”
04:00 — Becoming rooted instead of reactive
04:44 — The realization that changed everything
05:14 — What if God is already walking with you?
06:00 — Feeling safe enough to actually live
07:18 — “God's got me.”
08:09 — Stop hiding. Stop filtering. Stop trying to say the perfect thing.
09:44 — The wake-surfing story
10:18 — What happens when you're no longer afraid to fail?
11:09 — You were created to let your gifts shine
12:30 — The God who created beauty also created you
13:07 — You don't have to live according to everyone else's opinion
13:16 — Whose opinion gets the most weight?
14:21 — “I am enough.”
14:51 — The freedom of letting yourself be yourself

START HERE | 
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice to get out of your head
🎙Tune in to other listener favorite episodes:
4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
4 Steps to Go From Nervous to Doing the Dang Thing

MENTIONED | 
https://www.instagram.com/mattgottesman/

ABOUT FREE & WELL | 
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.

CONNECT |
Website
Instagram

IF YOU ENJOYED THIS EPISODE | 
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is 
supporting you!

DISCLAIMER | 
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.