Calmly Coping

Tatiana Garcia
  • 5.0 (7)
  • Mental Health
  • Updated weekly

Calmly Coping is the go-to podcast for high-achieving professionals who look like they have it all together—but inside, they're overthinking, self-doubting, and feeling the weight of constant pressure. I'm Tati Garcia, a licensed therapist and coach specializing in high-functioning anxiety. I help ambitious professionals break free from the cycle of overworking, overthinking, and never feeling good enough, so you can cultivate confidence, balance, and peace—without sacrificing success. If you struggle with: ✔ Overanalyzing everything and second-guessing yourself ✔ Feeling stuck in busyness but unsure how to slow down ✔ Putting immense pressure on yourself to always do more ✔ Trouble relaxing, switching off, or setting boundaries ✔ Self-doubt, imposter syndrome, and fear of failure Then you're in the right place. Each bite-sized, evidence-based episode is designed to help you manage anxiety, improve focus and performance, communicate more confidently, and build the inner calm you crave. New episodes every Wednesday. Hit follow and start breaking free from the anxiety-driven cycle today.

  1. 7 Oct

    Are You a Highly Sensitive Person?

    If you've always needed a little more time to decide, a little more quiet, and a lot more sleep than the people around you, you may have decided something's wrong with you. There might be a very different explanation. 📖 BIG FEELINGS, BIG JOY: April's new book on living well as a highly sensitive person: https://www.bigfeelingsbigjoy.com/book In this episode, I'm joined by April Snow, LMFT, psychotherapist and author of Big Feelings, Big Joy, to explore what it really means to be a highly sensitive person. We talk about why so many HSPs feel behind, how guilt gets in the way of rest, and why sensitivity is far from the fragile trait it's made out to be. April Snow, LMFT is a licensed psychotherapist, author, and consultant who specializes in working with highly sensitive people to help calm the storm of overload, guilt, and self-doubt to allow their innate sensitive strengths to shine through. April supports HSPs around the world through her Sensitive Circles community, Sensitive Sessions workshops, Sensitive Stories podcast, and her latest book Big Feelings, Big Joy. In this episode, you'll learn: 👉 The overlooked side of high sensitivity 👉 How to tell intuition apart from anxiety when they feel the same 👉 When caring for others quietly turns into caregiving 👉 The small sleep shift that makes a big difference for HSPs   ⏱️ TIMESTAMPS 00:00 - Intro 01:37 - What it means to be a highly sensitive person 03:25 - The positive side of sensitivity 05:39 - How to know if you're an HSP 09:18 - Processing vs. overthinking 11:44 - Calming portals and tending practices 13:32 - Guilt, acceptance, and asking "What do I need?" 18:04 - Caring vs. caregiving 22:17 - Relax, nurture, connect 23:44 - Why HSPs need more sleep 27:13 - Phones, screens, and your nervous system 30:18 - Intuition vs. anxiety 34:55 - HSP strengths and joy as a life raft 41:14 - Where to start 44:18 - Big Feelings, Big Joy 45:49 - How sensitivity shows up across identities CONNECT WITH APRIL Website: https://www.sensitivestrengths.com Instagram: https://www.instagram.com/sensitivestrengths 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

  2. 30 Sept

    6 Habits to Calm Your Mind Daily

    Do you fill every empty moment with scrolling, and wonder why your mind never seems to slow down? If you tend to overthink and feel overwhelmed, this one is for you. 🧠 COURSE: How To Stop Overthinking Everything, my self-paced course for breaking the overthinking loop: https://becalmwithtati.thrivecart.com/stop-overthinking-everything/   In this episode, I share the simple daily routine I use to care for and calm my mind. It's not a rigid formula: take what resonates, leave the rest, and build a version that fits your life. In this episode, you'll learn: 👉 Six daily habits that support a calm mind, and the research behind each one 👉 How to build them into a routine that fits your life instead of adding pressure 👉 What to do with the empty moments you currently fill with scrolling   ⏱️ TIMESTAMPS 00:00 - Habits Shape Your Mind 01:12 - Routine Mindset Basics 01:59 - Five Minute Meditation 03:16 - Journal To Process 04:10 - Daily Gratitude Practice 05:21 - Move Your Body 06:08 - Intentional Information Diet 09:08 - Plan And Prioritize 09:55 - Wrap Up And Next Steps   📚 RESOURCES + SOURCES MENTIONED Evening Routine to Calm Your Mind & Disconnect from Work: https://www.becalmwithtati.com/evening-routine/ Morning Routine to Reduce Anxiety & Overwhelm: https://www.becalmwithtati.com/morning-routine-for-anxiety/ Research: • Naming emotions: https://doi.org/10.1111/j.1467-9280.2007.01916.x • Writing on paper vs. typing: https://doi.org/10.3389/fnbeh.2021.634158 • Gratitude: https://pubmed.ncbi.nlm.nih.gov/12585811/ • Exercise and school performance: https://pubmed.ncbi.nlm.nih.gov/19356688/ • Exercise vs. antidepressants: https://pubmed.ncbi.nlm.nih.gov/10547175/ • Exercise, memory, and focus: https://pubmed.ncbi.nlm.nih.gov/18094706/ • Social media and depression: https://doi.org/10.1002/da.22466 • Social media, depression, and anxiety: https://doi.org/10.1016/j.chb.2016.11.013 • Why emotional content spreads: https://pubmed.ncbi.nlm.nih.gov/28652356/   🧠 Ready to go deeper? Get more support inside my self-paced course, How To Stop Overthinking Everything: https://becalmwithtati.thrivecart.com/stop-overthinking-everything/ 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

  3. 23 Sept

    How to Stop Thinking Negatively

    Does your mind jump straight to the worst-case scenario, even when you don't want it to? And does "just think positive" feel forced, or flat-out inaccurate? This episode is for you. 🌱 FROM PRESSURE TO EASE: My live 8-week group coaching program for high-achievers: https://calmlycoping.com/ease In this episode, I explain why negative thinking starts to feel automatic and walk you through simple, realistic steps to change it, without forcing yourself into fake positivity. If you're a skeptic who's tired of your mind defaulting to the worst case, this one is for you. In this episode, you'll learn: 👉 Why you aren't a negative person, and what's actually happening in your brain when negative thoughts feel automatic 👉 How to spot the specific thinking traps distorting your view of reality, so you can catch them in real time 👉 What to replace negative thoughts with, and why hyper-positivity backfires ⏱️ TIMESTAMPS 00:00 - Why We Think Negatively 00:56 - Neuroplasticity And New Paths 03:04 - Step 1: Spot The Distortions 05:29 - Step 2: Challenge And Replace 08:07 - Step 3: Practice With Self-Compassion 08:36 - Pressure Under The Thoughts 09:19 - Wrap Up And Next Steps 📚 RESOURCES + SOURCES MENTIONED Full list of cognitive distortions: https://www.becalmwithtati.com/how-to-cope-with-anxious-negative-thoughts/ 🌱 Ready to go deeper? Apply for From Pressure to Ease, my live 8-week group coaching program: https://calmlycoping.com/ease   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

  4. 16 Sept

    How to Set Boundaries With Confidence

    You know you need a boundary. You also know that the second you set it, you'll be bracing for someone's disappointment. This one is for you if you put your own needs last and avoid conflict at all costs. I walk through how to figure out which boundary you actually need, the seven types of boundaries I come across most in my work with clients, and what to do when setting one feels too hard to follow through on. In this episode, you'll learn: 👉 The 3 questions that tell you which boundary you actually need right now 👉 The type of boundary almost nobody talks about, and why it changes everything about work-life balance 👉 What to say when your boss hands you more and you have nothing left 👉 The one thing that makes boundaries hold when people push back 🌱 FROM PRESSURE TO EASE: My live 8-week group coaching program for high-achievers: https://calmlycoping.com/ease   ⏱️ TIMESTAMPS 00:00 - What Boundaries Really Are 01:28 - The 3 Steps to Find the Boundary You Need 03:37 - Time, Relational, Capacity, and Mental Boundaries 07:44 - Emotional, Energy, and Digital Boundaries 12:03 - Setting Boundaries Kindly and Staying Consistent 13:16 - Start Small to Build Confidence 14:56 - Next Steps   📚 RESOURCES + SOURCES MENTIONED How Your Phone Is Destroying Your Mental Health: https://www.becalmwithtati.com/phone-and-mental-health/ How To Set Healthy Boundaries With Family: https://www.becalmwithtati.com/set-healthy-boundaries-with-family/ How To Set Boundaries With Work (Without Feeling Guilty): https://www.becalmwithtati.com/work-boundaries/ SelfControl App for Mac: https://selfcontrolapp.com/ Cold Turkey: https://getcoldturkey.com/ Brick: https://getbrick.com/ 🌱 Ready to go deeper? From Pressure to Ease is my live 8-week group program for high achievers who want to feel lighter, calmer, and more at ease without sacrificing their ambition: https://calmlycoping.com/ease   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

  5. 9 Sept

    How to Face Your Fears in 5 Steps

    Fear is meant to protect you, but it can also hold you back from living the life you truly want, and working towards the goals that matter to you. ✨ QUIZ: Do you have high-functioning anxiety: https://www.becalmwithtati.com/high-functioning-anxiety-quiz/   In this episode, I will walk you through the simple 5 step process to dig down deep to the root of your fears, empower yourself to move past them, and take intentional action to crush them. Grab a notebook or the notes app on your phone, because this one works best if you follow along and do it with me.   In this episode, you'll learn: 👉 How to identify and name the specific fears that are holding you back 👉 What your fears are actually protecting you from, and how to use this to begin moving past them 👉 Empowering steps and encouragement to help you stop making excuses, and start taking action towards the life you desire ⏱️ TIMESTAMPS 00:00 - Intro 01:38 - Step 1: Name your fears 03:01 - Step 2: What is this fear protecting you from 06:16 - Step 3: Shrink the fear down to size 07:08 - Step 4: What if things went well 08:07 - Step 5: Identify your first step of action   📚 RESOURCES + SOURCES MENTIONED Maegan Megginson, mentioned in this episode: https://maeganmegginson.com/ Her past Calmly Coping episode: https://www.becalmwithtati.com/deep-rest/ https://youtu.be/TWvlt1GRRYs?si=qPcZxY-ydzZWi1wW Related episode: Are Fear and Anxiety Secretly Motivating Your Goals? https://www.becalmwithtati.com/fear-motivating-you/   ✨ Take the free quiz and discover if you have high-functioning anxiety: https://hfaquiz.com 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

  6. 12 Aug

    Nervous System Reset for High Achievers

    Use this nervous system reset to move out of overdrive and into a state of calm. Follow along to regulate your body and feel grounded. If this helped you settle, follow Calmly Coping wherever you're listening so you don't miss the next one.   You can't think your way into feeling calm. Your body has to actually experience it, and experience it often enough to learn that it's allowed to relax. This is a short guided reset for high achievers whose bodies have been stuck in overdrive for too long, and it works best when you come back to it regularly. In this episode, you'll learn: 👉 The one breathing adjustment that signals safety to your nervous system 👉 Where your body is holding tension you haven't noticed yet 👉 The best moments in your day to use this practice, before the wind-up starts   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/   CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com   Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within.   🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

  7. 5 Aug

    Stuck in Survival Mode? Here's Why

    There's a point where pushing harder stops improving your performance and starts degrading it. If you've hit that wall and caught yourself wondering what's wrong with you, this episode is about what's actually going on. 🎓 FREE TRAINING: How to overcome high-functioning anxiety (on-demand, watch anytime): https://calmlycoping.com/workshop   There's this belief that if you are just disciplined enough, if you keep pushing harder and doing more… then you will accomplish your goals and improve your performance. But what if that's not true? What if you are pushing harder and your performance starts to degrade? Or you hit a wall and you feel utterly exhausted and overwhelmed and start wondering what's wrong with you? This could mean you're stuck in survival mode. Your nervous system never gets the chance to regulate and feel safe. And that's the very thing keeping you from progressing. In this episode I'll be talking about the 80/20 rule of performance and how you can utilize this to improve your performance without burning out. In this episode, you'll learn: 👉 Why pushing harder eventually works against you 👉 The 80/20 rule of performance (not productivity) 👉 Three ways to get out of survival mode and actually perform better   ⏱️ TIMESTAMPS 00:00 - The pushing harder myth 01:15 - The science of survival mode 03:31 - My running wake up call 05:00 - The 80/20 rule explained 05:52 - Resetting my training approach 06:58 - Tip 1: Spot the survival signs 08:46 - Tip 2: Change your self-talk 10:03 - Tip 3: Regulate daily 11:57 - Key takeaways and next steps 13:15 - Wrap up and question for you   📚 RESOURCES + SOURCES MENTIONED Run Like a Pro by Matt Fitzgerald and Ben Rosario: https://bookshop.org/a/87936/9780593201916 * Positive affirmations for overachievers: https://www.becalmwithtati.com/positive-affirmations/ Guided Nervous System Reset Practice: https://www.becalmwithtati.com/nervous-system-reset/   🎓 Ready to go deeper? Watch my free on-demand training on overcoming high-functioning anxiety: https://calmlycoping.com/workshop 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com   Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.   *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.

  8. 29 Jul

    Grow On Purpose, Not On Autopilot

    You hit one goal, and before you can even feel it, you're already onto the next one: being more productive, more efficient, more successful, constant improvement, and seeking perpetual growth… But have you ever stopped to ask what all that growth is actually for? If the goalpost keeps moving no matter what you accomplish, this one is for you. 🎓 FREE TRAINING: How to overcome high-functioning anxiety (on-demand, watch anytime): https://becalmwithtati.com/hfa-training   Growth gets treated as an automatic good, so we rarely stop to question it. In this episode, I unpack the difference between healthy ambition and the compulsion to grow, where that drive comes from culturally and personally, and how to move from autopilot to intentional growth without losing your ambition. If the goalpost keeps moving no matter what you accomplish, this one is for you. In this episode, you'll learn: 👉 The difference between healthy ambition and a drive that never lets you rest 👉 Where your definition of "more is better" actually came from (it's not just you) 👉 How to grow on purpose instead of on autopilot   ⏱️ TIMESTAMPS 00:00 - Chasing More 00:58 - Healthy ambition vs. the compulsion to grow 02:20 - Cultural and systemic origins: the American Dream, capitalism, keeping up 05:44 - Lifestyle creep and the moving goalpost 06:59 - Why our brains still chase more 08:29 - Tip 1: Separate your values from what was conditioned 08:53 - Tip 2: Autopilot growth vs. intentional growth   📚 RESOURCES + SOURCES MENTIONED Juliet Schor, The Overworked American (book referenced in this episode) Lifestyle creep: https://www.investopedia.com/terms/l/lifestyle-creep.asp   🎓 Ready to go deeper? Watch my free on-demand training on overcoming high-functioning anxiety: https://becalmwithtati.com/hfa-training   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

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Ratings & Reviews

5
out of 5
7 Ratings

About

Calmly Coping is the go-to podcast for high-achieving professionals who look like they have it all together—but inside, they're overthinking, self-doubting, and feeling the weight of constant pressure. I'm Tati Garcia, a licensed therapist and coach specializing in high-functioning anxiety. I help ambitious professionals break free from the cycle of overworking, overthinking, and never feeling good enough, so you can cultivate confidence, balance, and peace—without sacrificing success. If you struggle with: ✔ Overanalyzing everything and second-guessing yourself ✔ Feeling stuck in busyness but unsure how to slow down ✔ Putting immense pressure on yourself to always do more ✔ Trouble relaxing, switching off, or setting boundaries ✔ Self-doubt, imposter syndrome, and fear of failure Then you're in the right place. Each bite-sized, evidence-based episode is designed to help you manage anxiety, improve focus and performance, communicate more confidently, and build the inner calm you crave. New episodes every Wednesday. Hit follow and start breaking free from the anxiety-driven cycle today.

Information

  • Creator
    Tatiana Garcia
  • Years Active
    2020 - 2026
  • Episodes
    283
  • Rating
    Clean
  • Copyright
    © Copyright 2020-2026 Be Calm With Tati LLC
  • Show Website
    Calmly Coping

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