Life After: From Surviving to Thriving

Jill McKnight
  • 5.0 (2)
  • SELF-IMPROVEMENT
  • UPDATED SEMIMONTHLY

This is the podcast that teaches you to move from surviving to thriving through helpful tips and tricks that change your life!

  1. 4D AGO

    When Your Nervous System Takes Over (And How to Take It Back)

    In this episode, we're breaking down what's really happening in your body during stress and trauma — and why your reactions make sense. From fight and flight to freeze, fawn, and even flop, you'll learn how your nervous system automatically responds to perceived danger — and why those responses are not weaknesses, but survival mechanisms designed to protect you. We'll talk about what happens when you've been stuck in survival mode for too long — especially in toxic or high-stress relationships — and how that impacts your ability to think clearly, plan, and feel grounded. You'll also walk away with practical, research-backed tools to regulate your nervous system in the moment, including breathing techniques, grounding exercises, vagus nerve stimulation, and longer-term rewiring strategies. If you've ever wondered why you reacted the way you did… or carried shame for not "handling it differently"… this episode will help you understand your body, calm your system, and move one step closer to thriving. You survived for a reason — and now you get to learn how to thrive.   KEY TAKEAWAYS Quick ways to settle your nervous system: Breathing: regulate your breathing through control breaths. Boxed breathing or 4-7-8 can work. Consciously lowers your heart rate. Grounding techniques: try the 5-4-3-2-1 method – 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This moves you out of a panic or freeze state. Vagus nerve: for an immediate shift – splash cold water on your face, gargle water, or hum – they all trigger your calming response. Butterfly hug: cross your arms over your chest and alternately tap your shoulders. This will help you to feel more secure and grounded.   BEST MOMENTS Your body will never forget how someone made your nervous system feel. –Unknown   The nervous system holds the key to the body's incredible potential to heal itself. –Jay Holder   A healthy nervous system is not always calm. It is flexible and resilient. –Jessica Maguire   If you want to improve the world, start by making people feel safer. –Stephen Porges   VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.   EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    47 min

  2. FEB 12

    Hope Isn't Optimism — It's a Practice

    In this episode, we're talking about hope — what it really is, why it matters, and how to strengthen it in your everyday life.   Drawing from Hope Rising by Chan Hellman and Casey Gwinn, this episode breaks down the three elements of hope — goals, pathways (waypower), and agency (willpower) — and explores how hope is not just optimism, but a practice. A choice. A protective factor that can transform your mental health, relationships, work, and overall well-being.   You'll hear a personal story and receive practical encouragement for how to build your own hope levels — even when circumstances haven't changed yet. Because hope isn't about pretending life is easy. It's about saying, "This is hard… and I'm still here."   If you've been feeling tired, discouraged, or in transition, this episode will remind you that hope doesn't have to be loud to be powerful — and sometimes, letting hope be enough for today is more than enough. 💜❤️     KEY TAKEAWAYS Goals Waypower and Pathways Willpower and Agency   BEST MOMENTS You can get there from here. –Rick Snyder   Hope is being able to see that there is light despite all the darkness. –Bishop Desmond Tutu   Hope is something we create. –Naomi Drew   It is easier to build strong children than to repair broken men. –Frederick Douglass     VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.   EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    37 min

  3. JAN 28

    What No One Tells You About Leaving a Toxic Relationship

    Leaving a toxic or narcissistic relationship is often seen as the finish line — but for many, it's only the beginning.   This episode explores why just leaving isn't the end of abuse, and how power and control can continue after separation through legal systems, finances, communication, and parenting. It also looks at how instinctive survival strategies like disengagement and gray rocking often appear long before there's language to describe them.   You'll learn why confusion and self-doubt after leaving are normal, how to recognize common forms of post-separation abuse, and what practical steps can help protect your peace and rebuild confidence.   Whether you're still in the relationship, preparing to leave, or healing after separation, this conversation offers clarity, validation, and grounded tools for moving forward — one step at a time.   KEY TAKEAWAYS Disengage Document Be Kind to Yourself   BEST MOMENTS You learn more about someone at the end of a relationship than you do at the beginning. –Unknown   In a nutshell, a breakup is nothing short of a once-in-a-lifetime opportunity to have a complete spiritual awakening. One that catapults you to a whole new level of authenticity, compassion, wisdom, depth, and – dare I say it? – even joy. –Katherine Woodward Thomas   Everything you've ever wanted is on the other side of fear. –George Addair   A woman with a voice is, by definition, a strong woman. –Melinda Gates    VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.       EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    36 min

  4. JAN 14

    From Transition to Intention: Designing Your Life with Clarity

    Welcome to Season Four of Life After: From Surviving to Thriving.   As 2026 begins, Jill explores what it really means to create your "best year ever," especially when you're moving through a transition you didn't choose. After leaving her job unwillingly in late 2025, she shares honestly about slowing down, processing change, and learning to lean in rather than resist — and reminds listeners that if you're in transition too, you're not alone.   This episode focuses on intention, identity, and choice. Jill introduces her word for the year — ease — and challenges the belief that everything worth having must come through struggle. She offers reflective questions to help you clarify what you want, who you're becoming, and how small shifts in habits and identity can create meaningful change.   You'll also hear practical guidance for anyone healing from toxic or narcissistic relationships, where reconnecting with your wants can take time. Jill shares gentle, actionable ways to rebuild clarity and self-trust without perfectionism or pressure.   KEY TAKEAWAYS Ask yourself these questions: What do I want? Who will I be this year? Who am I becoming? Who do I want to become? BEST MOMENTS   Cheers to a new year and another chance for us to get it right. –Oprah   Stepping onto a brand new path is difficult, but not more difficult than remaining in a situation, which is not nurturing to the whole woman. –Maya Angelou   You can get excited about the future. The past won't mind. –Hillary Depiano   We spend January 1st walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives, not looking for flaws, but for potential. –Ellen Goodman   VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.   EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    32 min

  5. 12/25/2025

    Gratitude: the Small Practice that Changes Everything

    Gratitude can sound simple — even cliché — but when it's practiced genuinely (not as forced positivity), it can be one of the most powerful tools for healing, regulation, and long-term mindset change.   In this episode, you'll hear why gratitude isn't about minimizing pain, pretending things are fine, or bypassing hard emotions — it's about restoring agency, calming your nervous system, and creating space for real change.   I share my own journey from lifelong pessimist to daily gratitude practice, practical ways to build the habit without pressure, and the research-backed mental, emotional, physical, and relational benefits of gratitude — especially after difficult relationships.   If you're looking for a simple, doable practice that creates a powerful ripple effect in your life, this episode is for you.   KEY TAKEAWAYS Reduces stress and anxiety Interrupts rumination Builds emotional resilience Improves mood and lowers rates of depression over time Creates perspective without minimizing pain Improves sleep quality Lowers cortisol – reducing chronic stress load Supports immune function and overall physical well-being Restores agency Rebuilds trust in yourself Separates the present from the past Strengthens healthy relationships Sharpens discernment Reduces tolerance for toxicity because your baseline for "good" rises   BEST MOMENTS Good days aren't found. They're created through gratitude. –unknown   Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow. –Melody Beattie   As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. –John F. Kennedy   The single greatest thing you can do to change your life today would be to start being grateful for what you have right now. And the more grateful you are, the more you get. –Oprah     VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.   EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    15 min

  6. 12/10/2025

    Tips for a Holiday Season That Doesn't Drain You

    The Holidays may come wrapped in glitter and expectations, but for many of us, they also bring stress, pressure, complicated family dynamics, and situations we'd honestly rather avoid. In this episode, we're talking about how to navigate the season with more ease, more grounding, and far more self-compassion. You'll learn practical ways to protect your peace, honor your boundaries, and move through the holidays with grace — even when things feel anything but graceful.   KEY TAKEAWAYS No is a complete sentence! "Okay" Redirect with a polite statement Take time for yourself Sleep   BEST MOMENTS Things to remember this holiday season: Breathe. Spend Time with those you love. Rest when you can. Be kind to yourself and remember you don't have to be a superhero. –Anna Grace Taylor   The holidays can make many people feel isolated and very alone. Know that you are loved and supported even if it doesn't feel that way. –Bri Luna   Healing doesn't mean the damage never existed. It means the damage no longer controls your life. –hometownnp.com   Always remember you have within you the strength, the patience, and the passion to reach for the stars to change the world. –Harriet Tubman   VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.   EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    21 min

  7. 11/27/2025

    One Step Today - A Different Life Tomorrow

    Feeling stuck, unmotivated, or unable to move forward — even though you want to? In this episode, we break down why getting stuck is a completely normal part of healing after a toxic or emotionally draining relationship… and the five tiny steps that help you rebuild momentum without overwhelm.  You'll learn how micro-shifts, pattern interrupts, future-self anchoring, and 5-minute promises can gently pull you out of the fog and back into forward motion.  This is your reminder: you're not failing — you're recalibrating. And small steps count. ❤️💜   KEY TAKEAWAYS Quiet your inner critic Be consistent! Who do you want to become? Use evidence of past successes to motivate you out of the "stuck" Do something simple for momentum   BEST MOMENTS Getting stuck is reactive, getting unstuck is proactive. –Sherene McHenry   You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. –Eleanor Roosevelt   Don't look back – you're not going that way. –Mary Engelbreit    Your struggles aren't your identity – they're the training ground for your transformation. –Dr. Nicole LePera   VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.   EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    32 min

  8. 11/13/2025

    The Space Between Surviving and Thriving

    After leaving a toxic or narcissistic relationship, there's a quiet space between surviving and thriving — a season I call rebuilding. In this episode, we'll talk about how to navigate that in-between stage with grace, patience, and courage. You'll learn how small, steady steps — not big leaps — lead to real transformation, and how hope, habits, and healing rituals can help you move forward with confidence. Because you've already done the hardest part — you survived — and now it's time to start living again, on your own terms.   KEY TAKEAWAYS Focus on progress, not perfection Build habits through hope You are not defined by what broke you (that's on THEM!) Start small – start Now!    BEST MOMENTS Never underestimate the power you have to take your life in a new direction. –Germany Kent   Women need to shift from thinking "I'm not ready to do that" to thinking "I want to do that – and I'll learn by doing it". –Sheryl Sandberg   I learned to always take on things I'd never done before. Growth and comfort do not coexist. –Virgina Rometty   She outgrew the version of herself that needed to survive. She was ready to become the version of herself that was going to thrive. –Unknown   Transformation begins with self-awareness and the willingness to take responsibility for your own life. –Dian Mariechild   My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style. –Maya Angelou   VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift to help you find clarity and confidence.   EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site   ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward.    Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving!   Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all.   CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching IG: https://www.instagram.com/locatecoaching/ YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg   Email: info@locatecoaching.com

    24 min
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This is the podcast that teaches you to move from surviving to thriving through helpful tips and tricks that change your life!

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