We often think improving mental health takes big changes, but the truth is, it’s the small daily habits that make the biggest difference.

In this episode, I share 7 healhty habits that can help you feel calmer, more stable, and more resilient — and the best part is, they’re easy to start today. From gratitude and movement to better sleep and kindness, these tools are practical, doable, and powerful. When we practice them consistently, our kids learn from us and build their own emotional well-being.

✅ Small, consistent habits create stability and protect your mental health.

✅ Gratitude, movement, mindful moments, and kindness shift your energy quickly.

✅ Sleep, breathing, and time outdoors are underrated tools for resilience.

✅ Modelling these habits teaches kids healthy ways to handle stress and emotions.

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📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

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DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.

For years, I thought anger was a bad word — something to avoid, something that meant danger. But I’ve learned the real problem isn’t anger itself. The real problem is when anger is used as control, silencing the people around us.

In this episode, I share a personal story of what it feels like to shrink in the face of someone else’s explosive anger — and how staying silent taught me to avoid conflict rather than build healthy relationships. Then, I’ll walk you through 5 practical steps you can use to face anger with courage, dignity, and respect.

Whether it’s in your family, your friendships, or the world around us, learning to stand up to anger without fear is a skill that changes everything.

✅ Why silence teaches us to avoid conflict — and why that damages relationships
✅ The difference between anger as information vs. anger as control
✅ A personal story of shrinking in the face of explosive anger
✅ 5 practical steps to face anger with courage, not fear
✅ How to protect your peace and set boundaries without escalating

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🔹 Follow me on YouTube for More Episodes
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📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

Instagram

Facebook

DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.

In this episode, I explore how emotional outbursts are actually valuable information about ourselves, not character flaws to be ashamed of.

You'll discover the crucial difference between everyday stress and emotional triggers, learn why these intense moments often connect to deeper wounds from our past, and get practical tools for turning outbursts into opportunities for self-awareness. Plus, learn how to model healthy emotional awareness for your children so they can develop these essential life skills early.

If you've ever felt frustrated by your own reactions or want to help your kids navigate their big emotions, this episode offers a compassionate, practical approach to emotional growth.

✅ The key difference between stress and emotional outbursts—and why understanding this changes everything

✅ How emotional triggers are actually your body's way of signalling that something deeper needs attention

✅ The simple "Notice, Name, and Reflect" practice for transforming outbursts into self-awareness tools

✅ Why your childhood emotional experiences still impact your reactions today

✅ How to model healthy emotional awareness for your children in real-time

✅ A practical way to help kids understand their big feelings instead of dismissing them

✅ How to shift from being controlled by your reactions to using them as tools for personal growth

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🔹 Follow me on YouTube for More Episodes
🔹 Subscribe & Leave a Review! Your support helps more people find this content.

📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

Instagram

Facebook

DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.

Have you ever felt your chest tighten when your child says, “My stomach hurts,” even though you know they’re fine? That’s not just worry, it’s your nervous system going into overdrive.

In this episode of Lessons for Life with Gramma Kate, I share how I spent decades stuck in anxiety cycles without realizing how much they affected my kids, grandkids, and even my health. You’ll hear the hard truth: you can’t guide someone else through their emotions if you don’t know how to handle your own.

But here’s the hope. I’ll walk you through three quick, simple practices that calm your body, interrupt the anxiety spiral, and give you the clarity to respond with calm instead of panic. These tools changed my life in my sixties, and I promise they can change yours, too.

✅ How unresolved anxiety in parents and grandparents impacts children’s emotional world
✅ Why your nervous system reacts as if emotional stress is physical danger
✅ The 4-7-8 Breathing Reset to quickly calm your body
✅ A 2-Minute Body Scan that prevents anxiety from spiralling
✅ The Anxiety Interrupt Pattern is a powerful tool that grounds you in the present moment, making you feel more centred and aware
✅ Why understanding your own emotions is the key to transforming how you respond to others, empowering you to be in control and confident

🔹 Click for From Overwhelmed to Empowered - How to Set Boundaries – Learn how to set and enforce boundaries confidently!
🔹 Follow me on YouTube for More Episodes
🔹 Subscribe & Leave a Review! Your support helps more people find this content.

📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

Instagram

Facebook

DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.

They often happen because kids don't have the words to say what they're feeling. And most of us never learned those words when we were growing up, either. I certainly didn't.

In this episode of Lessons for Life with Gramma Kate, I'll show you how learning more feeling words can change everything. It helps you connect better with your kids and stops everyday fights before they start. I'll share my own stories, give you easy tips, and teach you a simple three-step plan to help kids (and parents!) feel it, name it, and reframe it — so big emotions turn into learning moments instead of big blowouts.

If you want calmer days, closer relationships, and kids who can actually tell you what's happening inside their hearts, this episode is for you.

✅ Most of us never learned feeling words growing up, but we can still change that now

✅ Naming feelings stops meltdowns by giving kids (and parents) ways to say what's really going on

✅ Kids copy what we do. When we say our feelings out loud, they start doing it too

✅ Feeling words help us connect deeper and understand what's really behind bad behaviour

✅ A simple daily habit of saying your feelings out loud teaches kids to feel it, name it, and reframe it

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🔹 Follow me on YouTube for More Episodes
🔹 Subscribe & Leave a Review! Your support helps more people find this content.

📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

Instagram

Facebook

DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.

In this episode of Lessons for Life with Gramma Kate, I share the one simple SEL skill that completely transformed how I parent and grandparent — and why I wish I’d started sooner. For years, I thought “being thankful” was enough, but I’ve since discovered the deeper power of genuine gratitude.

I’ll tell you how one slight daily shift helped me stop carrying stress like a heavy backpack, changed the way my kids and grandkids handle frustration, and even rewired how my brain processes hard days. You’ll hear a funny (and messy!) story about a dog, a downpour, and a trip to three different stores that showed me firsthand how gratitude changes everything.

Whether you’re in the middle of daily power struggles, tired of yelling, or want to feel calmer and more connected as a parent, this episode gives you practical, 30-second ways to model gratitude that your kids will carry for life.

✅ Model the Pause — When chaos hits, show your kids what it looks like to stop, breathe, and find something good in the moment.

✅ Make Gratitude Specific & Verbal — Don’t just think it. Say it out loud: “I’m thankful for this time together” or “I love hearing you laugh.”

✅ Start Micro-Small — 30 seconds at bedtime, one comment at dinner, or a quick share at drop-off is enough to plant lifelong skills.

✅ Bonus Insight — Practicing gratitude consistently doesn’t just make you feel better. It rewires your brain to handle stress more calmly — and that ripple effect shapes your kids’ resilience for life.

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🔹 Follow me on YouTube for More Episodes
🔹 Subscribe & Leave a Review! Your support helps more people find this content.

📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

Instagram

Facebook

DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.

Not feeling like yourself lately?

You’re not alone. In this heartfelt and honest episode, I share the signs that told me I was slipping into depression, and the 11 gentle, easy steps I’m taking to beat depression and overwhelm. From setting boundaries to moving my body and choosing my circle wisely, these small shifts have helped me feel more like myself again.

If you’ve been feeling off, this conversation will remind you that you don’t have to do it all, you don’t have to do it perfectly, and you don’t have to push through alone.

✅ Recognize the early signs of depression before it takes a stronger hold.
✅ Replace negative self-talk with small, positive action steps.
✅ Set boundaries and communicate clearly to protect your emotional space.
✅ Prioritize movement and hydration to support your body and mind.
✅ Choose your circle carefully — surround yourself with people who accept you as you are.
✅ Allow self-care to be imperfect — it just needs to feel good, not look perfect.

🔹 Click for From Overwhelmed to Empowered - How to Set Boundaries – Learn how to set and enforce boundaries confidently!
🔹 Follow me on YouTube for More Episodes
🔹 Subscribe & Leave a Review! Your support helps more people find this content.

📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

Instagram

Facebook

DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.

Have you ever felt unsure of yourself — like no matter what you do, it’s not quite enough? Maybe you’ve looked in the mirror and questioned your worth, or held back from something you wanted because self-doubt crept in.

Low self-esteem and uncertainty often go hand in hand. And in this episode, I’m talking about both. Where those feelings come from, how they start (especially in childhood), and what you can do to break free from them.

I’ll walk you through 9 powerful ways to overcome low self-esteem when you're feeling uncertain, based on what helped me heal and finally believe in myself again. And if you're a parent, you’ll also learn how to help your kids build self-worth early — so they don’t carry the same heavy doubts we did.

✅ Understand how low self-esteem and uncertainty are often rooted in childhood experiences
✅ Learn how self-doubt develops, even when you’re successful on the outside
✅ Discover 9 powerful ways to rebuild confidence and trust in yourself
✅ Challenge the negative inner voice that tells you you’re not good enough
✅ Use practical tools to shift from self-criticism to self-compassion
✅ Learn how to support your child’s self-esteem through everyday interactions

🔹 Click for From Overwhelmed to Empowered - How to Set Boundaries – Learn how to set and enforce boundaries confidently!
🔹 Follow me on YouTube for More Episodes
🔹 Subscribe & Leave a Review! Your support helps more people find this content.

📕Finding Lily’s Inner Magic: A Tale of Building Confidence

📕Lily’s Journey to Forgiveness: Letting Go of Hurt and Anger

📕Finding Jack’s Magic Within: A Lesson About Kindness

📕Consistency is Key: Self-Care Tips with Lily & Zach

📕Making the Team: Jack’s Missed Goal

📕I Believe You: Self-Care When Your Parent Struggles Emotionally

📕Living With Grandma and Grandpa: Jack and Alice’s Challenges

Instagram

Facebook

DISCLAIMER

The Lessons For Life With Gramma Kate Podcast and content posted by Cathy Barker are presented solely for general information, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified healthcare professional, nor is it intended to diagnose or treat any medical condition. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have. They should consult their healthcare professional for any such conditions.