Free & Well: Stop Overthinking, Feel Confident AF & Start Living Your Live Using Psychology, Faith & Nervous System Habits

Devoney Kodad, Anxiety Therapist, Self Confidence Coach & Christian Yoga Teacher
  • 4.9 (79)
  • Mental Health
  • Weekly

Hey sweet twenty-something, welcome to the Free & Well Podcast. Do you want to feel more peace & more confidence? Are you tired of second guessing yourself and overthinking everything?  Are you ready to stop filtering yourself, start speaking up, being more outgoing, saying yes to the adventures & putting yourself out there more?! Yeah?! You are in the right place, friend! I’m Devoney & I'm so glad you're here. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I remember replaying conversations in my head, comparing myself to the girls around me & constantly worrying about what other people were thinking about me. Everything changed for me when I started blending mental health, faith & the nervous system together. In this show, you’ll learn tools to feel more calm, rewire your brain & own who you are so that you can start being more outgoing & saying YES to more fun, more adventures, being more YOU. Each episode I share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a recovering people pleaser & Christian who experiences anxiety & ADHD. I'm here to share with you all the things I've learned so you can start being the woman God created you to be, unapologetically! If you're ready to enter into your most peace-filled, confident era, this is the show for you! Grab your iced coffee & your journal, let's dive in! Find more at freeandwell.org!

  1. 19h ago

    339 | you're not meant to do life alone: my top tips to beat loneliness, make new friends & create genuine community as an adult

    Making friends as an adult can feel surprisingly hard. Everyone is busy, people move away, friendships change, and suddenly you’re wondering, “Wait… how do I actually make new friends now?” But here’s the thing: community isn’t optional. We are wired for connection, friendship, belonging, and meaningful relationships—and having people around us who know us, support us, challenge us, and celebrate us is a huge part of living a healthy, fulfilling life. In this episode, we’re talking all about how to make friends as an adult, deepen existing friendships, and create the kind of community you actually want to be part of. We’ll talk about: ✨ How to put yourself in environments where you’re more likely to build genuine friendships ✨ What to do when you’re nervous, awkward, or afraid of rejection ✨ How to stop waiting for other people to initiate and become the person who creates community ✨ Ways to strengthen the friendships you already have ✨ Why vulnerability, consistency, and shared experiences are the secret sauce of deeper relationships ✨ How to create a life where friendship and community are built into your everyday rhythm If you’ve been craving deeper friendships, more belonging, more fun, or a stronger sense of community, this episode is your reminder that you’re not behind—and you’re definitely not the only one craving this. You don’t need 100 friends. You need people you can do life with. And building that kind of community is absolutely possible, even as an adult. 🌞 Welcome to your reminder to stop waiting for community to magically happen—and start creating it. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🧘‍♀️ Get your CALM Audio Starter Pack: 5 guided practices to stop the spiral in the moment & bring you into peace ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

  2. 3d ago

    338 | how high achieving women can stop over-functioning & self abandoning to find the healthy love they're looking for (ft: dr tiffanie henry)

    If you're a high-achieving woman who’s kicking butt at work, in your health, in so many areas of your life— but somehow relationships leave you overthinking, over-giving, over-functioning, or wondering, "Am I doing enough?" “Am I asking for too much?”— this conversation is for you. In this episode of the Free & Well Podcast, I'm joined by psychotherapist, relationship expert, and author Dr. Tiffany Henry to talk about why high-achieving women can struggle so much in relationships. We unpack what happens when the same strategies that make you successful at work — performing, optimizing, hustling, and becoming indispensable — get brought into love. And here's the reframe: you don't have to be more impressive, more accommodating, or more useful to be worthy of love. You may actually need to stop performing long enough to discover what it feels like to be loved as your authentic self. In this episode, you'll learn:Why high-achieving women can accidentally turn relationships into a jobHow over-functioning and people-pleasing can create exhausting relationship dynamicsWhy familiar relationship patterns can feel like "chemistry" even when they're unhealthyHow self-abandonment can show up in relationships, family, and workWhy you can have a soft heart AND a strong backboneWhat it looks like to make yourself a priority without becoming selfishWhy healthy love may initially feel unfamiliar when you're used to performing for connection If you're ready to stop overthinking, stop hustling for approval, and start building relationships from self-trust and authenticity, press play. Welcome to the Free & Well movement — where we're learning how to become women who don't just manage anxiety, but actually feel free to live the lives we want. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🧘‍♀️ Get your CALM Audio Starter Pack: 5 guided practices to stop the spiral in the moment & bring you into peace DR TIFF | Get the book! Instagram ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

  3. 6d ago

    337 | 10 things the free woman does differently part 2: self acceptance & letting yourself do it nervous

    What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it? If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you. In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts herself enough to live differently. We're talking about societal expectations, the inner critic, perfectionism, self-acceptance, overanalyzing, fear of new situations, and the surprisingly powerful idea that you can do the thing nervous. Because confidence doesn't always come before the action. Sometimes confidence is built because you finally stop waiting and go. In this episode, you'll learn:Why the Free Woman doesn't use society's expectations as her measuring stickHow to respond to your inner critic with compassion instead of constant self-judgmentWhy accepting who you are can actually help you find your peopleHow over-preparing and overanalyzing can keep you from experiencing your lifeWhy authenticity is more freeing than trying to look like you have everything togetherHow to consider the positive possibilities instead of only imagining what could go wrongHow to start doing the things that matter to you—even when you're nervous You don't have to become fearless before you start living. You can bring the nervousness with you. And you can still go. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

  4. Oct 21

    336 | 10 things the free woman does differently part 1: next level self trust & confidence

    What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it? If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you. In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts herself enough to live differently. We're talking about societal expectations, the inner critic, perfectionism, self-acceptance, overanalyzing, fear of new situations, and the surprisingly powerful idea that you can do the thing nervous. Because confidence doesn't always come before the action. Sometimes confidence is built because you finally stop waiting and go. In this episode, you'll learn:Why the Free Woman doesn't use society's expectations as her measuring stickHow to respond to your inner critic with compassion instead of constant self-judgmentWhy accepting who you are can actually help you find your peopleHow over-preparing and overanalyzing can keep you from experiencing your lifeWhy authenticity is more freeing than trying to look like you have everything togetherHow to consider the positive possibilities instead of only imagining what could go wrongHow to start doing the things that matter to you—even when you're nervous You don't have to become fearless before you start living. You can bring the nervousness with you. And you can still go. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

  5. Oct 15

    335 | want to start journaling? my top 3 journaling prompts for confidence & a positive mindset

    These prompts will take less than 5 mins a day & are my absolute favorite. If you're trying to uplevel your mindset, be more positive or grow your confidence, these are for you, babe. I hope you enjoy! START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

  6. Oct 13

    334 | how I handle anxiety & overthinking (& how involving my body & nervous system changed the game)

    Have you ever tried everything to calm your anxiety, challenged your negative thoughts, identified your cognitive distortions, and talked yourself through every possible scenario… only to find yourself still spiraling? You’re not alone. And you might not be doing anything wrong. In this episode of the Free & Well Podcast, we’re exploring why understanding your anxiety doesn’t always make it go away—and how nervous system regulation can help you navigate the moments when your mind has run out of answers. Sometimes anxiety needs a thought shift. Other times, your body is so activated that more thinking only keeps you stuck in the storm. I’m sharing my personal experience learning to work with my body, not just my mind, and the simple somatic tools that help me move through anxious moments, including self-soothing, gentle movement, shaking out tension, and dancing to a favorite song. In this episode, you’ll discover: Why you can understand your anxiety and still struggle to feel calm.How nervous system dysregulation can contribute to anxious spirals.Simple body-based techniques to support emotional regulation.What to do when overthinking isn’t helping you feel better.How to meet anxiety with compassion instead of treating yourself like a problem to fix. You don’t have to eliminate every wave of anxiety to live a full, meaningful life. You can learn to support yourself through the waves—and find your way back to steadiness, one moment at a time. Because the goal isn’t a life without storms. It’s learning how to surf them. Welcome to FREE & WELL, your space for mental wellness, nervous system healing, self-trust, and becoming the woman who feels free to actually live her life. START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

  7. Oct 8

    333 | 3 journaling prompts to step into next level, unapologetic confidence

    You don’t need fixing.  You don’t need improving. You need to just come back to you. To feel safe just being you, being present, connecting - no filtering, no masks. && to do the things that are important to you & true to you every day. That’s it. Free & Well is here to help you feel safe, renew your mind, embody confidence and embrace your life using mental wellness, faith & the nervous system so you can start just being you & enjoying this one precious life you have. In today's episode I'm sharing 3 journaling prmopts to help you get more clear on what you're wanting & how to become your most confident self. Grab your journal , let's dive in! START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

  8. Oct 5

    332 | you don't need to do more, you need to feel safe being yourself: my 3 step process for unapologetic confidence

    What if the reason you keep overthinking, people-pleasing, and worrying about what everyone thinks isn’t because you need to fix anything or be better? What if your nervous system simply learned that you weren’t safe to fully be yourself? For years, anxiety can quietly shape the way we move through the world—anticipating embarrassment, replaying conversations, filtering what we say, trying to keep everyone happy, and treating small moments like they’re much bigger threats than they actually are. But healing isn’t about becoming a completely different person. In this episode, I’m sharing the three shifts that helped me move from living in so much anxiety and fight-or-flight to feeling more grounded, present, confident, and free: ✨ Retraining your nervous system to recognize that you are safe ✨ Deepening your understanding of how God sees you and rooting your identity in His love ✨ Learning to recognize unhelpful thinking patterns without letting anxiety, fear, or people-pleasing make your decisions for you Because the goal isn’t to never have anxious thoughts again. It’s to become aware of them, regulate your body, and put those thoughts in the passenger seat—so YOU get to drive. If you’re ready to stop overthinking, trust yourself more, and feel safer being fully you, press play. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

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About

Hey sweet twenty-something, welcome to the Free & Well Podcast. Do you want to feel more peace & more confidence? Are you tired of second guessing yourself and overthinking everything?  Are you ready to stop filtering yourself, start speaking up, being more outgoing, saying yes to the adventures & putting yourself out there more?! Yeah?! You are in the right place, friend! I’m Devoney & I'm so glad you're here. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I remember replaying conversations in my head, comparing myself to the girls around me & constantly worrying about what other people were thinking about me. Everything changed for me when I started blending mental health, faith & the nervous system together. In this show, you’ll learn tools to feel more calm, rewire your brain & own who you are so that you can start being more outgoing & saying YES to more fun, more adventures, being more YOU. Each episode I share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a recovering people pleaser & Christian who experiences anxiety & ADHD. I'm here to share with you all the things I've learned so you can start being the woman God created you to be, unapologetically! If you're ready to enter into your most peace-filled, confident era, this is the show for you! Grab your iced coffee & your journal, let's dive in! Find more at freeandwell.org!

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