Are you constantly chasing the next goal, feeling like you’re never quite enough, or wondering why rest feels like a guilty pleasure? Let’s unravel the roots of our “never enough” mindset, explore how it shapes our self-worth, and discover how to anchor ourselves in gratitude and genuine connection—even in a world that demands more, more, more.

Highlights

• The origins of the “never enough” mentality and how it’s passed down through generations
• Nature vs. nurture: Are we born to want more, or are we taught?
• The impact of social media and comparison culture on our self-worth
• How early attachment and family dynamics shape our drive for achievement
• The dangers of tying self-worth to productivity and external validation
• Strategies for breaking the cycle: practicing gratitude, redefining success, and self-compassion
• The importance of open communication and understanding in healing generational wounds
• Real talk on balancing ambition, rest, and the pursuit of “enough”
• Practical tips for parents to foster secure self-attachment in children
• Why sometimes, the bravest thing you can do is simply pause and appreciate what you already have

Chapters

00:00 – Welcome & Introduction: The “Never Enough” Trap

01:07 – Where Does the Pressure Come From?

03:30 – Nature vs. Nurture: Are We Taught to Want More?

07:52 – Generational Lessons: Scarcity, Survival, and Self-Worth

11:34 – Productivity, Achievement, and Conditional Love

16:21 – Social Media and the Comparison Machine

20:06 – The Hedonic Treadmill: Why Achievements Don’t Satisfy

24:44 – The Cost of Chasing More: Burnout and Anxiety

29:13 – Relationships, Validation, and Self-Compassion

36:06 – Healing, Communication, and Breaking the Cycle

43:11 – Redefining Success and Practicing Gratitude

47:22 – Anchoring Yourself in Chaos: Final Thoughts & Takeaways

56:13 – Where to Find Us & Closing Remarks

Resources Mentioned

• Anchoring Chaos Website: https://www.anchoringchaos.org
• Instagram & YouTube: Find us by searching “Anchoring Chaos Podcast”
• Genuine Effort LLC: https://genuineeffortllc.com (Tim Caldwell)
• Mental Health Support: Consider reaching out to a psychotherapist, youth pastor, or trusted community leader for support

If you enjoyed this conversation, don’t forget to subscribe, leave a review, and connect with us on social media. Remember: you are enough, and you’re doing better than you think.

This show is part of the ICT Podcast Network

Ever wonder how technology, social media, and family dynamics are shaping the next generation—and what you can do about it? Let’s unpack the chaos and find some anchors together.

From the overwhelming impact of devices and social media to the pressures of school, family, and identity, this conversation is a candid look at the real challenges facing young people and their parents. We share personal stories, practical advice, and a healthy dose of empathy for anyone navigating the modern landscape of adolescence.

Highlights

• The hidden effects of technology and social media on adolescent mental health
• Why parents and kids are both overwhelmed—and how to build compassion on both sides
• The generational divide in device usage and what it means for communication
• Academic pressures, school environment, and the myth of “just walk it off”
• Social media’s role in body image, sleep deprivation, and identity confusion
• Setting boundaries with technology: why it’s hard, why it matters
• The importance of emotional regulation and safe outlets for kids
• Navigating guilt, trauma, and the realities of blended families
• How to validate your child’s experience without always “fixing” it
• Encouragement for seeking therapy and building a support network

Chapters

00:00 – Welcome & Setting the Stage

00:14 – Adolescent Health Concerns

00:56 – Impact of Technology on Adolescents

02:12 – Parental Challenges and Expectations

03:17 – Generational Differences and Device Usage

04:20 – Mental Health and Social Media

08:59 – Academic Pressures and School Environment

10:57 – Social Media and Unrealistic Standards

35:19 – Understanding Gaslighting and Its Impact

35:34 – The Pavlovian Response to Phone Calls

36:51 – Parental Struggles with Screen Time

37:34 – The Cost of Technology for Children

38:51 – The Role of Parents in Setting Boundaries

40:11 – Navigating Emotional Baggage and Trauma

54:20 – Dysfunctional Family Dynamics

1:03:14 – Encouragement and Therapy for Children

1:09:19 – Closing Thoughts & Where to Find Us

Resources Mentioned

• Anchored in Chaos Website
• Genuine Effort LLC
• National Alliance on Mental Illness (NAMI) – for mental health resources
• Crisis Text Line – text HOME to 741741 for free, 24/7 crisis support

This show is part of the ICT Podcast Network

Are you defined by your reflection, or is there more to your story? When the mirror no longer tells you who you are, the real journey begins. On today’s episode we explore the mental and emotional shifts that come with physical transformation, whether you’re a bodybuilder, an athlete, or anyone facing change. We unpack the pressures of public perception, the challenges of identity, and the path to self-acceptance, drawing on personal stories, celebrity examples, and expert insights.

Highlights

• 
  Dwayne “The Rock” Johnson’s physique change and the public’s reaction
• The mental health impact of shifting identity in bodybuilding and beyond
• Personal stories of transformation, aging, and adapting to new realities
• The role of social media and public scrutiny in body image
• Body dysmorphia, burnout, and the emotional toll of change
• How hormonal shifts affect both men and women
• Strategies for rebuilding your relationship with your body
• The importance of functional health and redefining goals
• Advice for athletes and anyone navigating major life transitions
• The value of support systems, therapy, and community

Chapters

• 
  01:09 – Discussing Dwayne Johnson’s Physique Change
• 02:54 – Mental Health in Bodybuilding
• 04:41 – Personal Experiences in Bodybuilding
• 06:16 – Challenges of Maintaining Physique
• 09:46 – Body Dysmorphia and Identity Crisis
• 13:21 – Comparing Bodybuilding to Other Life Changes
• 15:25 – Impact of Social Media and Public Perception
• 21:21 – Training Adaptations and Functional Strength
• 37:10 – Concluding Thoughts and Gratitude

Resources Mentioned

• 
  Genuine Effort LLC – Dr. Caldwell’s Gym
• “Ronnie Coleman: The King” Documentary

Additional Resources:

Learn more about Anchored in Chaos, contact us, or join the Mind Meld at our website, www.anchoredinchaos.org.

Learn more about Genuine Effort at www.genuineeffortllc.com.

The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.

This show is part of the ICT Podcast Network

Are you struggling to make sense of a world that feels more chaotic by the day? When tragedy strikes on a national stage, how do we process our grief, anger, and confusion—while holding onto our humanity? This conversation is a raw, honest exploration of the aftermath of Charlie Kirk’s assassination, the ripple effects of violence, and the challenge of staying anchored in our values when the world feels unmoored. Together, we reflect on loss, belief, and the importance of standing for what matters—without losing compassion for those we disagree with.

We don’t shy away from the hard questions: How do we address hostility and fear? What does it mean to be resilient in the face of tragedy? And how can we find light, gratitude, and connection, even when the world feels heavy?

Highlights

• 
  Processing the shock and grief of Charlie Kirk’s assassination
• The dangers of escalating hostility and societal division
• Why belief systems matter—and how they shape our actions
• The power and responsibility of words, especially for young people
• Navigating public discourse: humility, objectivity, and accountability
• The impact of misunderstanding, anger, and mob mentality
• Reflections on faith, family, and finding meaning after loss
• Practical advice for emotional regulation and healthy debate
• Finding gratitude and light in dark times

Chapters

00:00 — Introduction & Setting the Stage

01:46 — The Assassination of Charlie Kirk

04:47 — Reflecting on Charlie Kirk's Legacy

07:11 — Addressing Hostility and Fear

11:41 — The Power of Belief Systems

33:15 — The Parasitic Mind and Societal Divides

40:35 — The Importance of Standing for Beliefs

47:19 — Finding Light in a Heavy World

56:11 — Heartfelt Reflections on Family and Loss

57:48 — The Impact of Misunderstanding and Anger

1:03:50 — Closing Thoughts & Encouragement

Resources Mentioned

• 
  Turning Point USA
• 12 Rules for Life by Dr. Jordan Peterson
• The Parasitic Mind by Dr. Gad Saad

Additional Resources:

Learn more about Anchored in Chaos, contact us, or join the Mind Meld at our website, www.anchoredinchaos.org.

Learn more about Genuine Effort at www.genuineeffortllc.com.

The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.

This show is part of the ICT Podcast Network

Are you constantly saying yes when you want to say no? Ever feel like you’re running on fumes, stretched thin by work, family, and friends? If you’ve ever struggled to set boundaries or felt guilty for putting yourself first, you’re not alone. Today, we’re unpacking the silent struggle of overextension: why we do it, how it impacts our mental and physical health, and most importantly, how to reclaim your time, energy, and peace of mind.

We’ll share real-life scenarios, practical tools, and mindset shifts to help you protect your most valuable resource: yourself. Whether you’re a chronic people-pleaser or just feeling overwhelmed by life’s demands, you’ll find strategies here to help you set healthy boundaries and say “no” without guilt.

Highlights

• 
  The hidden costs of always saying “yes” and the toll on your well-being
• Why boundaries aren’t walls—they’re doors, and you hold the keys
• How overextension shows up at work, at home, and in relationships
• Role-playing tough conversations: what it sounds like to set a boundary
• The roots of people-pleasing and fear of rejection
• Recognizing the physical and mental signs of burnout
• Tools and scripts for saying “no” with compassion (and without over-explaining)
• Energy mapping: tracking what (and who) drains you
• The importance of mentors and learning from older generations
• Final thoughts on making boundary-setting a daily practice

Chapters

• 
  00:54 – The Silent Struggle of Overextension
• 01:58 – Understanding Overextension and Boundaries
• 05:18 – Workplace Dynamics and Boundaries
• 09:29 – Role-Playing Boundaries in Personal Life
• 11:07 – The Importance of Saying No
• 17:33 – Fear of Rejection and People Pleasing
• 23:41 – Mental and Physical Health Costs
• 25:21 – Everyday Scenarios and Stress
• 26:49 – Conclusion and Final Thoughts
• 27:39 – The Impact of Stress on Health
• 27:54 – Recognizing the Signs of Burnout
• 28:37 – The Importance of Setting Boundaries
• 29:55 – Protecting Your Personal Space
• 32:09 – Managing Emotional Labor
• 33:43 – Learning to Say No
• 44:23 – Energy Mapping and Self-Awareness
• 46:31 – The Role of Mentors and Older Adults
• 48:47 – Final Thoughts on Protecting Access to Yourself
• 51:19 – Conclusion and Call to Action

Additional Resources:

Learn more about Anchored in Chaos, contact us, or join the Mind Meld at our website, www.anchoredinchaos.org.

Learn more about Genuine Effort at www.genuineeffortllc.com.

The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.

This show is part of the ICT Podcast Network

Are you ready to break free from the cycle of harmful self-focused thoughts and anxiety? Join us as we look into how constantly thinking about ourselves can drive us into a state of discontent and how shifting our focus outward can be transformative. We discuss the psychology behind self-focused attention and its impact on our happiness, explore practical techniques like the 5-4-3-2-1 method to help you stay grounded, and share relatable anecdotes to highlight the importance of self-reflection over self-criticism. Tune in to learn how to give yourself grace and change your internal narrative for a more fulfilling life.

00:36 Introduction

01:11 The Importance of Getting Out of Our Own Heads

02:31 Understanding Self-Focused Attention

04:03 Self-Reflection vs. Self-Focused Attention

06:23 Humor and Self-Deprecation

12:40 Public Speaking and Handling Embarrassment

14:45 The Vicious Cycle of Negative Self-Talk

24:19 Managing Expectations and Self-Acceptance

31:13 Physiological Responses to Stress

31:53 Clumsiness and Coordination

33:18 Understanding the Mind-Body Connection

34:01 Techniques for Redirecting the Nervous System

34:34 Implementing Grounding Techniques

39:04 The Importance of Meditation

56:37 Self-Compassion and Problem Solving

Additional Resources:

Learn more about Anchored in Chaos, contact us, or join the Mind Meld at our website, www.anchoredinchaos.org.

Learn more about Genuine Effort at www.genuineeffortllc.com.

The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.

This show is part of the ICT Podcast Network

Ever find yourself obsessing over every little detail, unable to let go? Join us as we unpack the desire for control and the anxiety that arises when we lose it. From our personal anecdotes to scientific insights, we cover how the need for stability impacts both our mental and physical health. Learn about the crucial role of self-compassion, grounding techniques, and creating effective strategies to manage life’s unpredictabilities. Whether it's overcoming the loss of a loved one or dealing with everyday stressors, gain valuable tools to help navigate life's chaotic journey. Stay tuned for actionable strategies, including recognizing cognitive distortions and the importance of establishing healthy boundaries. Plus, enjoy a few behind-the-scenes laughs and our exciting plans for expanding the podcast community.

00:00 Welcome Back and Introduction

01:10 Today's Topic: Control and Dysregulation

02:26 Understanding Self-Control and Stability

04:10 Physical and Mental Reactions to Dysregulation

06:01 Personal Stories and Coping Mechanisms

09:28 Biological Breakdown: Sympathetic vs. Parasympathetic

14:25 Emotional Impact and Self-Recognition

16:07 Losing Control: Causes and Effects

19:58 Life's Unpredictability and Coping Strategies

22:29 Personal Loss and Rediscovery

24:53 Struggling with Faith and Anger

25:02 Forming a Plan for Self-Improvement

26:18 Understanding Negative Cognitions

31:31 The Importance of Boundaries

37:26 Grounding Techniques and Self-Compassion

43:21 Podcast Growth and Community Engagement

Additional Resources:

Learn more about Anchored in Chaos, contact us, or join the Mind Meld at our website, www.anchoredinchaos.org.

Learn more about Genuine Effort at www.genuineeffortllc.com.

The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.

This show is part of the ICT Podcast Network

Are you or someone you know navigating the turbulent waters of menopause? Join Liz Herl and Dr. Tim Caldwell on an investigation into women's health, focusing on the physical, mental, and emotional impacts of menopause. From the onset of perimenopause to the full spectrum of hormonal changes, we discuss how these shifts affect systemic health, including cognitive decline, osteoporosis, and cardiovascular health. We also explore the crucial role of hormone replacement therapies (HRT) and lifestyle interventions like nutrition and exercise in managing these changes. Whether you're experiencing these symptoms yourself or supporting someone who is, you'll find valuable insights and practical advice to better understand and address this significant life transition. Tune in for a comprehensive discussion that blends expert knowledge with compassionate guidance.

00:00 Introduction

01:21 Diving into Women's Health

02:19 Understanding Menopause and Its Impact

04:42 The Importance of Baseline Health Panels

07:09 Cognitive and Physical Changes During Menopause

11:49 The Role of Estrogen in Women's Health

23:57 Sexual Health and Menopause

28:17 Therapeutic Strategies and Lifestyle Changes

29:15 Testosterone Replacement Therapy and Systemic Inflammation

29:46 The Importance of Blood Panels and Giving Blood

30:10 Hormonal Changes and Menopause

34:21 The Benefits of Strength Training

38:28 Hormone Replacement Therapy (HRT)

40:13 Non-Hormonal Therapies and Mental Health

45:56 Men's Health and Hormonal Balance

47:34 Key Takeaways and Final Thoughts

Additional Resources:

Learn more about Anchored in Chaos, contact us, or join the Mind Meld at our website, www.anchoredinchaos.org.

Learn more about Genuine Effort at www.genuineeffortllc.com.

The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.

This show is part of the ICT Podcast Network