The Overwhelm Cure

Kimberly Knull
  • 5.0 (3)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Transforming Stress into Peace and Balance In the past five years, my clients starting short-term disability for stress and burnout have risen from nearly zero to 80%. This is not okay. Over my 20 years as a practicing psychologist, I've seen an alarming rise in stress and burnout, and it's accelerated since 2020. I've come through the other side of burnout. In 2019, I resigned from my job after discovering that traditional solutions to feeling overworked weren't enough. Based on my experience and several years of research in my private practice, I developed The Overwhelm Cure. You'll discover client success stories and research-backed methods to combat this mounting crisis. There's a reason why our current lives aren't making us happy, and each week, you'll discover proven strategies to help you create significant change. Dream big, make great decisions, and manage your emotions. Join me to start building your roadmap to lasting calmness and harmony.

  1. 4D AGO

    67: The Skills That Got You Here Won't Get You There: How Real Change Actually Happens

    How do other people do it? It seems like there is a secret to creating lasting change that other people know, but is kept from us.  Unlock the secret of what it really takes to learn something new and create lasting change. Our New Year's–style "all at once" efforts so often fail, and the skills that got us here won't get us to the next level.  Real change is multi-layered, slower than we expect, and always tied to becoming a "new person" with new habits, mindsets, and priorities. Learn how to set more realistic expectations, focus on small sustainable steps, trust the process and create consistency with habits—so your future self can genuinely thank you. What you'll discover today: li::marker]:font-[sans-serif]"> How unrealistic expectations about "quick change" create discouragement and quitting. The idea that the skills, habits, and mindset that got you here won't take you where you want to go next. li::marker]:font-[sans-serif]"> Why New Year's–style overhauls fail and how "one bite at a time" actually works in real life. Hitting the goal and maintaining it long term require two different sets of skills and habits. li::marker]:font-[sans-serif]"> Creating small, repeated actions, self-compassion, and support are the keys to making change stick. Timestamps: 01:05 What It Really Takes 03:30 Becoming Someone New 04:20 Keys to Change 06:05 Expectation Problems 09:49 All-or-Nothing Thinking 12:20 Achieving vs. Maintaining 14:10 Identity Shifts  20:40 Tenacity, Faith, and Belief 22:30 Redefining Success  Connect with Kimberly: Get in touch Connect on LinkedIn Connect on Facebook Connect on Instagram

    24 min

  2. APR 27

    66: Stop Mindless Numbing: How to Choose Intentional Rest & Joy

    Are You Chronically Numbing? We've all been there: exhausted, stressed out, and reaching for a quick hit of dopamine — whether it's scrolling, eating, or binge-watching Netflix. These are numbing behaviours, and they feel good because they take the edge off our uncomfortable feelings when life gets rough. The truth is, we've been conditioned in modern adulthood to prioritize productivity and success over our well-being. This leaves us with nothing at the end of the day or week, making numbing our only option. The big problem with numbing, though, is that you can't selectively numb emotions. When we numb the hurt, fear, or frustration, we also numb the joy, gratitude, and love. Now, I don't want you to get rid of numbing altogether, but I want to help you take control so you can intentionally choose when to use it, and have plenty of other healthy options for rest and play to truly help you de-stress and live in the moment. What you'll discover today: How to check if you're judging yourself when you rest, and recognize that taking care of yourself is essential, not just "nice" When to be mindful of when you're numbing (scrolling, eating, drinking) to stop letting your unconscious brain drive the bus Discover what you really need — if you're frustrated, address the problem; if you are tired, prioritize rest; if you're lonely, connect with others Changing chronic numbing habits starts with believing that your feelings and body needs are important throughout the day, not just when you have time A simple body scan strategy to help you check in on your needs and replace typical numbing behaviours with "net positive" activities Timstamps: 00:00 Why We Numb 02:20 Childhood Clues 04:48 The Cost of Numbing 05:48 Stop Self-Judgement 07:37 Notice Your Triggers 09:25 Meet the Real Need 11:37 Body Scan Check Ins 12:18 Choose Net Positive Comfort 14:56 Build a Sustainable Rhythm 16:23 Final Thoughts and Contact Connect with Kimberly: Get in touch Connect on LinkedIn Connect on Facebook Connect on Instagram

    17 min

  3. APR 20

    65: Body Image: The #1 Shame Trigger for Women

    Quiet the Negative Chatter: Stopping the Body Shame and Building Healthy Habits When the weather turns warm and the winter layers come off, the shame around body image can feel overwhelming. I was shocked to read a 2011 Glamour Magazine study that found 97% of women have at least one "I hate my body" moment every single day. That constant, unconscious self-judgement consumes so much brain space and energy. In this episode, I share my journey of shifting focus from trying to look good to simply trying to feel good — strong, healthy, and functional — which I believe leads to a quality of life far more important than longevity.  Hear about the mental shifts and practical, sustainable habits I personally have implemented over five years to quiet that negative narrative and redefine my own sense of self-worth. Key Takeaways: Acknowledge your self-talk: For one day, pay attention to every thought you have about your appearance and write it down. You can't change what you don't acknowledge. Compassion is the antidote to shame. Start paying attention to things you do like about your appearance and focus on non-physical traits like kindness, bravery, and hard work. Redefine beauty: Embrace radical self-acceptance and recognize that aging and body changes are a privilege. I realized I love the personality and confidence I have at 50 far more than the self-esteem I had in my twenties. Focus on consistency over quick fixes: Avoid extreme measures like juice cleanses and instead, implement small habits for several months until they become effortless. Prioritize strength over skinniness: The goal of new habits is health, not changes on the scale. Internal benefits, like better blood work, are often unobserved but vital. Timestamps:  00:00 Spring Awakening 01:11 Body Image Triggers 03:06 The Daily Shame Loop 08:01 Is It Serving You? 10:41 Aging With Perspective 12:30 From Looks To Health 15:31 Quiet The Inner Critic 18:25 Radical Self Acceptance 21:20 Consistency Over Quick Fixes 25:34 Habits That Actually Work 36:46 Trust The Long Game 41:19 Conclusion & Wrap Up Link from today's episode: Noom (App used for tracking protein) Oura Ring (Device used for tracking sleep quality) Amen Clinic (Resource for sleep supplements)   Connect with Kimberly: Connect with Kimberly Connect on LinkedIn Connect on Facebook Connect on Instagram

    42 min

  4. APR 13

    64: "Un-Nesting": When Your College Kid Comes Back Home

    Navigating the Return of Your College-Age Kid (Without Losing Your Mind) I was so focused on the heartbreaking transition of my daughter leaving for university that I completely failed to prepare for the shock of her coming back home.  My house had gotten quieter, with less chaos and less mess, and I found it difficult, in an unexpected way, to welcome her back.  When she returned for a couple of weeks over the holidays, the extra energy, mess, and schedule conflicts — like me going to bed early and her staying up late — made the adjustment a little jarring.  This made me realize we can't just assume things will go back to the way they were, as everybody has changed. The goal of this phase is to avoid controlling their young adult lives and to shift our role to that of trusted allies and mentors. Key Takeaways: Hear about the three practical things I'm implementing to make the four-month summer transition smoother. Why we can't assume things will simply revert to the old way when a young adult child returns home, as everyone has changed, and not acknowledging this can be a recipe for disaster. How to initiate discussions before or immediately after they return to address everyone's fears and concerns, including those of their siblings. Ways to practice emotional tolerance during family discussions. How to rainstorm solutions to prioritize issues, remembering that this is a process of problem-solving and experimentation. The invitation to shift your parenting role to a trusted ally and mentor for your young adult. Timestamps:  00:00 Welcome and Empty Nest Discussion 00:31 Why Kids Move Back after College 01:15 Independence Then vs Now 03:55 Empty Nest Emotions 05:33 The Shock of Homecoming 06:09 Plan Ahead for Summer 08:25 Talk It Out First 11:15 Listen Without Fixing 13:17 Brainstorm and Experiment 14:24 Weekly Family Check Ins 16:44 Extra Parenting Resources 17:49 Mentoring Young Adults 19:45 Final Encouragement and Contact Link from today's episode: Dr. Becky's program and website, Good Inside Brené Brown's Parenting Manifesto Get in touch for 1:1 therapy   Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

    20 min

  5. APR 6

    63: The 3-Step Formula for a Perfect Apology

    How to Offer a Meaningful Apology and Repair Trust I recently received some feedback that got me thinking: what happens when we unintentionally hurt someone else's feelings? Our brains often trick us into believing that when someone hurts us, they did it deliberately. But in my experience as a psychologist, friend, and human, most of us will actually try to avoid hurting people at all costs. Even people we don't like.  When someone tells me I've hurt them, nine times out of ten, I didn't even know it happened. When we're on the receiving end of hurt, though, it's common to want to lash out or shut down. However, to keep resentment from creeping in, it's important to address the issue quickly. This means making generous assumptions about the other person's intentions, because about 90% of the time, conflicts stem from misunderstandings that call for a conversation. On the flip side, what happens when we're the ones who offended someone? If you grew up as I did as a Gen-Xer, there were no role models for effective and genuine apologies. Issues were swept under the rug, and we learned to be defensive to avoid accountability.  It's safe to say that most of us feel terrible knowing we've hurt someone and haven't tried to smooth things out. Even when a relationship feels damaged beyond repair, the other person is likely looking for you to attempt to repair it. There is a silver lining, too — the fact that they're upset means they care about you and the relationship. If apologizing is a skill you're working on (and it IS a skill we can all improve on), in this episode, you'll hear a helpful three-step process to making a great apology.   Key Takeaways: Our brains often assume others hurt us intentionally, but usually, it's unintentional. Addressing conflict quickly can help prevent resentment from creeping into your relationships. When hurt, it's useful to make generous assumptions about the other person's intentions and then communicate your perspective. Being good at apologizing quickly increases trust and empathy in your relationships. Timestamps:  00:00 Why We Assume Intent 01:38 Speak Up Before Resentment Creeps In 02:46 Misunderstanding Vs. Boundaries 04:48 When You Hurt Someone 04:56 Why Apologies Feel Hard 07:36 Why It's a Good Thing They're Upset 08:30 Three-Step Apology Process 09:57 Strategies for Staying Calm 11:41 Keeping Your Apology Clear 12:19 Examples That Defuse Anger 14:06 Growth And Better Relationships 15:29 Teach Repair To Others 16:59 Closing And Contact Information Link from today's episode: Get in touch for 1:1 therapy Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

    17 min

  6. MAR 23

    62: Stealth Expectations: The Hidden Cause of Stress, Resentment, and Conflict

    Stop Stressing: How to Identify and Manage Your Unconscious Expectations I was thinking about how much of our daily stress is really caused by "stealth expectations"—those unconscious expectations we don't communicate, which often lead to disappointment and conflict.  I love to call them "stealth expectations" because we don't even realize we have them, yet they drive our behaviour. The thing is, they're often associated with perfectionism and the desire to control circumstances, all so we can avoid feeling uncomfortable. You've probably had the thought yourself that "they should just know" what you're thinking. But people aren't psychic and don't have the same information, thought process, or upbringing that we do.  As Buddha would say, "peace begins when expectations end."  To reduce frustration, I encourage you to determine your expectations before attending any meeting or family gathering. Then, if you find yourself frustrated, I encourage you to reality check that expectation: Is it realistic, or is it only something that could happen in a perfect world?  The real key is managing our own feelings, teaching our nervous systems to relax, and keeping an open mind. What you'll learn today: Discover how stealth expectations can lead to resentment, disappointment, and conflict. How to identify the root cause underneath these unconscious expectations — they often stem from perfectionism and the desire to control people or circumstances. Remembering that what's obvious to you is not obvious to others. A simple strategy to pre-plan your expectations before an event, conversation, or meeting to minimize frustration. How to check your reality and communicate your expectations. A simple technique to tell your brain that you're safe when you feel activated.   Timestamps: 00:00 Stealth Expectations 01:07 Why Resentment Builds 02:32 The Mind Reading Myth 03:44 Spot Expectations Early 05:43 Hockey Ref Example 07:10 Reality Check Them 07:29 Say It Out Loud 08:32 Self Soothe Discomfort 09:34 Breathe Before Reacting 10:40 Open Mind And Worthiness 11:42 Closing And Contact Link from today's episode: Get in touch for 1:1 therapy Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 59: The Truth About Trust 58: Oversharing vs. True Vulnerability 54: How Unrealistic Expectations Lead to Burnout

    12 min

  7. MAR 9

    61: Why Adult Friendships are a Lost Art

    The Lost Art of Gathering I've been thinking a lot about connection lately—it was actually my New Year's resolution.  As we get older and busier, our friendships can suffer, and many of us are starting to ask, "Where are my people?"  This week's episode was inspired by my decision to throw my husband a surprise 50th birthday party (shhhh, it's next week), and the realization that many of us, myself included, have forgotten how to simply gather at home outside of kids' birthday parties. I miss the impromptu gatherings when, as a kid, my family would have neighbors drop in for coffee or host bridge nights. There seemed to be many reasons to get the village together. When I dug into some of the research for this episode, I uncovered sobering statistics on our social habits and just how lonely many of us are — especially among 15-24-year-olds. We know that it takes a village to raise a family, and I can't help but wonder whether we're placing the responsibility for an entire village on our partners' and kids' shoulders. Are we expecting our immediate families to fulfill all our needs?  Since this is something I'm focused on improving this year, I share my personal tips for making socializing a priority and for hosting simple, low-pressure gatherings. The point isn't perfection; it's simply getting together.   Discover: Why our brains are hardwired for belonging, and why social support is as important as work and family. How half of people report feeling moderate to severe loneliness, and the loneliest age group is 15-24-year-olds. The problem with expecting your partner and kids to fill all your social needs puts too much emphasis on just a few relationships — we were designed to need a village to thrive. Tips to make gatherings a priority by creating time for socializing, saying no to things you don't enjoy, and delegating tasks like housework. Ways to keep get-togethers simple and instead of stressing over a perfect house or elaborate menu, order takeout, ask guests to contribute, and plan ahead so you can enjoy your own party. Why you should take the risk and host an impromptu get-together and invite new neighbors or friends over as a low-pressure way to build community. Timestamps: 00:00 Why Friends Matter 01:27 A Fun Surprise 50th Birthday Party Plan 03:34 Have Adults Forgotten How to Gather? 04:55 What Changed After Becoming Parents and COVID? 07:41 Loneliness Stats and Social Support 10:38 Guilt and The Need for Connection 12:00 Make Socializing a Priority 13:42 Hosting Made Simple 14:56 Plan Ahead and Ask for Help 16:43 Neighborhood Party Success Story 18:33 Take the Risk and Wrap Up Link from today's episode: Get in touch for 1:1 therapy Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 54: How Unrealistic Expectations Lead to Burnout 53: The Anti-Overwhelm Formula: 3 Steps for an Easier Life 58: Oversharing vs. True Vulnerability

    20 min

  8. MAR 2

    60: Expect the Unexpected: Responding to Life's Curveballs

    The 3 Steps to Overcoming Setbacks What do you do when things don't go as planned? This, unfortunately, seems to be our new normal lately. We invest so much time and energy into planning — from our careers to our families to when we'll retire. The things we can't really plan for? The inevitable setbacks, accidents, or illnesses. I used to think resilience was something people either had or didn't, or that it was cultivated through hardships. But what I've learned is that success comes from failing often and not quitting. Michael Jordan famously shared about how many game-winning shots he missed and how many games he's lost. This illustrates the whole point — failure isn't a sign that there's something inherently wrong with us; it's a lesson containing valuable information for us. The key to not letting setbacks take us out of the game is determination and the ability to reset. That's where Brené Brown's Rising Strong Process comes in. I break down the three crucial steps to help you respond as your best self instead of freezing, reacting defensively, or quitting: The Reckoning (Walk into Your Story): Learn to notice when you're triggered. Identify the body sensation, name the emotion, and pause. We can train ourselves out of the primitive fight, flee, freeze, or fawn responses. The Rumble (Own Your Story): Our brain loves to make up stories to fill in the gaps! Writing down the story you're telling yourself (without a filter) is a useful exercise.  The Revolution (Integrate the Learning): This is where you put the learning into practice, like regularly giving people the benefit of the doubt and getting curious before getting angry. With Rising Strong skills, you'll be prepared for the unknown and trust that, no matter what happens, you can handle it. When things don't go your way, it just means you have a new problem to solve and a new lesson to learn. You can do this! In this episode, discover: Why we need to expect the unexpected and understand that setbacks and curveballs are normal. Make plans, but also prepare the skills to be resilient. How failure is a key part of the learning process.  Practical strategies to slow down your reaction, including naming the emotion, taking a breath, and pausing before jumping to a reaction you'll regret later. A simple technique to help you challenge your own stories to show you where you may be making assumptions. A simple mindset shift — believing that other people are doing their best — can make your life and relationships better. The common fear under our initial reactions to mistakes. Timestamps: 00:00 When Plans Fall Apart 01:21 Why Resilience Matters 02:50 Failure Builds Greatness 04:52 Rising Strong Overview 06:20 Expecting the Unexpected 07:48 Step One: The Reckoning 10:11 Step Two: The Rumble 13:41 Rewriting our Story 15:48 Step Three: The Revolution 20:50 Being Prepared 21:31 Next Steps to Build Resilience   Links from today's episode: Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

    22 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Transforming Stress into Peace and Balance In the past five years, my clients starting short-term disability for stress and burnout have risen from nearly zero to 80%. This is not okay. Over my 20 years as a practicing psychologist, I've seen an alarming rise in stress and burnout, and it's accelerated since 2020. I've come through the other side of burnout. In 2019, I resigned from my job after discovering that traditional solutions to feeling overworked weren't enough. Based on my experience and several years of research in my private practice, I developed The Overwhelm Cure. You'll discover client success stories and research-backed methods to combat this mounting crisis. There's a reason why our current lives aren't making us happy, and each week, you'll discover proven strategies to help you create significant change. Dream big, make great decisions, and manage your emotions. Join me to start building your roadmap to lasting calmness and harmony.

Information

  • Creator
    Kimberly Knull
  • Years Active
    2023 - 2026
  • Episodes
    146
  • Rating
    Explicit
  • Copyright
    © 2025
  • Show Website
    The Overwhelm Cure