Episode Snapshot:

What if discomfort isn’t something to fix or escape—but something to notice? In this episode, Dr. Katie shares a powerful realization from a long treadmill run that reshaped how she understands growth, discomfort, and presence. Through story, science, and simple practices, she invites listeners to rethink how quickly we label sensations as “bad”—and how that judgment quietly fuels suffering.

Summary:

Discomfort shows up everywhere—in our bodies, emotions, relationships, work, and growth journeys. And almost instantly, we judge it. We label it as bad, uncomfortable, miserable, or something that needs to stop. Without realizing it, that judgment gives discomfort power.

In this episode, Katie walks listeners through a real-time epiphany she had during a long treadmill run: many of the sensations she was experiencing weren’t painful or dangerous—they were simply sensations. It wasn’t the discomfort that made the experience hard; it was the story she was telling about it.

Blending lived experience with mindfulness research, neuroscience, and somatic awareness, Katie explores how labeling sensations triggers our nervous system into control mode—driving us to fix, numb, escape, or resist. She introduces the concept of interoception (our awareness of internal bodily sensations), explains the difference between discomfort and suffering, and shows how mindfulness helps us stay present without judgment.

Listeners are guided through a short, practical exercise to “feel without fixing” and are invited to reframe discomfort not as a signal of danger—but as a natural and often necessary part of growth.

Key Learnings:

• We judge sensations—physical, emotional, relational—far more quickly than we realize
• Labeling discomfort as “bad” activates urgency, control, and resistance in the nervous system
• Discomfort and suffering are not the same: suffering is the story + resistance layered onto sensation
• Interoception (awareness of internal sensations) supports emotional regulation when paired with mindfulness
• Growth always involves sensations—and discomfort doesn’t mean something is wrong
• Curiosity and presence create agency; judgment gives sensations power

Practices Shared in This Episode:

• Name sensations without judgment (e.g., “tight,” “warm,” “intense” instead of “awful”)
• Stay with discomfort one breath longer before reacting or escaping
• Use curiosity as a regulation tool by asking: What is this sensation asking me to notice?

Reflection Question:

What sensations in your life are you labeling as “bad” that might simply be part of your growth—or just part of being human?

Connect with Katie on LinkedIn, Facebook, and Instagram. You can also get free resources to help you on your purpose journey at www.katiesandoe.com.