Smell the Roses with Steph - Podcast

Stephanie Ackland
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Smell the Roses with StephStop. Breathe. Reconnect.Welcome to Smell the Roses with Steph, a personal growth and mindset podcast hosted by Australian author, personal growth educator and creator of the Roses Reset 5 R’s Method, Stephanie Ackland.In a world that moves faster, demands more and constantly tells us what we should be doing, who we should be and what we should have achieved, it’s easy to lose sight of the person underneath it all.This podcast is your reminder to slow down, look inward and reconnect with what truly matters.Steph explores the real-life experiences that can leave us feeling overwhelmed, disconnected, stuck, reactive or uncertain about what comes next and offers honest conversations, personal stories and practical tools to help you navigate change with greater self-awareness and intention.At the heart of the podcast is Stephanie Ackland's Roses Reset 5 R’s Method, a practical framework for personal transformation and navigating life’s transitions:RECOGNISE — Become aware of what is really happening within you and around you.REGULATE — Create space between what you feel and how you respond.RELEASE — Let go of the patterns, beliefs, expectations and behaviours that no longer serve you.RECONNECT — Return to yourself, your values, your relationships and what genuinely matters.RISE — Step forward with greater clarity, confidence and intention.Through Smell the Roses with Steph, you’ll explore topics including mindset, self-awareness, self-worth, relationships, boundaries, people-pleasing, confidence, emotional overwhelm, personal growth, identity, change, life transitions and the courage to create a life that feels more aligned with who you are.This isn't about becoming a completely different person.It’s about coming back to yourself.Sometimes life doesn't need to be completely changed.Sometimes you simply need to stop long enough to notice what you've been missing.So take a breath.Look around.Notice the people, moments and little things you might normally rush past.And remember to Smell the Roses.

  1. Sep 29

    Still Living With The Pain Of The Past? Roses Reset Release - Breathwork Process

    "Let me know if this episode has helped you" Check the clock, hit pause, and give yourself permission to breathe. We’re shifting out of hustle mode and into a calm, grounded reset with Rose’s Reset Release, a short guided breathwork and mindfulness practice designed for anyone who feels stuck, overwhelmed, or disconnected from themselves. Steph talks honestly about what can still be holding you back: words that linger from the past, betrayal, bullying, shame, and that quiet fear that you’re not worthy or not enough. Then we move into a gentle somatic approach that doesn’t ask you to force anything. Through a slow rhythm of breathing and a full body scan, Steph helps you notice where pain, hurt, doubt, or fear might be living in your body right now. From there, Steph guides you through a simple but powerful visualisation for emotional release and stress relief: give the feeling a colour, gather it into a sphere, bring it to the centre of your chest, and let it go, not with pressure, but with permission. If tears come, they’re welcome. If stillness comes, you can rest in it. The goal isn’t to “fix” you; it’s to create space for peace, clarity, and the person you’re becoming. If you’ve been carrying too much for too long, press play and take these minutes for yourself. Subscribe, share this with someone who needs a reset, and leave a review telling us what you noticed in your body when you let go.

  2. Sep 15

    Personal Growth, Stop Surviving, It's Time to RISE - Roses Reset The 5 R's Method

    "Let me know if this episode has helped you" Autopilot is sneaky. One day you realise you’ve been organising everyone else’s life while your own dreams sit on the shelf, waiting for “later”. We’re closing out Roses Reset 5 R's Method with the final step: Rise, the move from insight to action, and from existing to truly living. We walk through how each R supports the next: Recognise - what’s really happening in your thoughts, emotions and patterns; Regulate - by pausing and calming your nervous system before you react; Release - the beliefs, expectations and old stories that keep you stuck; Reconnect-  with yourself, your people, your joy and the present moment. Then we Rise - by choosing to live intentionally, not accidentally, and by deciding what comes next instead of letting life decide for us. You’ll also get a practical journaling exercise you can do straight away. Write “My Intentional Life”, imagine one year from today without shrinking the dream, and answer the questions that cut through the noise: how do you want your everyday life to feel, what do you want more of, and what does your heart actually desire? Then we bring it back to earth with the most important step: one action you can take this week, because real transformation is built through small decisions repeated. If you’re ready for a mindset shift, a grounded plan, and a clearer sense of direction, press play. Subscribe, share with a friend who needs a reset, and leave a review so more people can find The 5 R's Method.

  3. Sep 8

    When was the Last Time You asked Yourself What YOU actually Want? - Reconnect - Roses Reset The 5 R's Method

    "Let me know if this episode has helped you" You can be busy, capable, and doing all the right things and still feel strangely far away from your own life. That is the tension we sit with today: being physically present while your mind is elsewhere, pulled by work, phones, notifications, and the pressure to keep up. I share the fourth step in my Roses Reset 5R’s framework, reconnect, and why it can be the turning point when you feel overwhelmed, stuck, or disconnected.  Steph talks about what modern distraction really costs us, and how mindfulness can be simple, grounded, and practical. Think small choices that bring you back to the present moment: a walk without your phone, feeling the sun on your face, listening properly to your kids, noticing a laugh, a smile, the birds, the sky, your own breath. These details might look insignificant, but they can be powerful well-being practices that reduce stress and bring you back to what matters.  Reconnecting also means coming back to yourself. I guide you through gentle questions that uncover what you need now, what you loved before life got so busy, and what a meaningful life looks like for the person you are becoming. This is not about going back to who you were ten years ago. It is about living intentionally, not accidentally, so you can rise with awareness, purpose, and direction.  If you are ready to feel your days again, press play, take one slow breath with me, and choose one moment to truly experience. If this lands for you, subscribe, share the podcast with someone who needs a reset, and leave a review so more people can find Smell The Roses With Steph.

  4. Aug 25

    How to Stop Overthinking? What if you Need a - Release - Roses Reset The 5 R's Method

    "Let me know if this episode has helped you" If you’ve been feeling stuck, flat, or like you’re carrying something you can’t quite name, this is your permission slip to put it down. We’re shifting gears from hustle to healing and stepping into “release”, the third part of the Roses Reset The 5 R's Method framework, where we ask a deceptively simple question: what am I still carrying that I no longer need to carry? We talk about emotional baggage that lingers for years: old pain, guilt, expectations, harsh self-talk, past relationships, and the versions of ourselves we outgrew but never fully let go of. Release doesn’t mean pretending it didn’t happen, excusing what hurt you, or forcing forgiveness before you’re ready. It means deciding that your past doesn’t get to control your present. We explore the difference between learning from your past and living inside it, and how to separate the lesson from the pain so growth feels lighter and more honest. You’ll also hear gentle prompts you can use right now: what memory still has power over you, what identity you’re clinging to, and what might become possible if you stopped carrying it. Because transformation isn’t always about adding more money, success, or achievements. Sometimes it’s about making space, breathing again, and coming home to yourself. If this lands with you, subscribe, share it with someone who needs a reset, and leave a review so more people can find the show. What are you ready to release today?

  5. Aug 18

    How To Stop Reacting And Start Responding Emotional - Regulate - Roses Reset The 5 R's Method

    "Let me know if this episode has helped you" Your day can change in a single moment: the text that stings, the comment that lands wrong, the kid who hits the last nerve, the meeting that tips you over. When that happens, it’s easy to go straight to autopilot and react, then wonder later why you snapped, shut down, or said the thing you didn’t mean. We want something different, but “knowing we’re stressed” doesn’t always help us behave differently. That’s where regulation comes in.  We walk through the second step of the Roses Reset 5Rs framework, Regulate, and why emotional regulation is not about being calm 24/7 or ignoring your feelings. Emotions are information. The real skill is learning to sit with them without letting them take the steering wheel, creating space between the trigger and your choice. We talk about how many of us were raised to suppress emotions and push through, and how that can later show up as anger, anxiety, frustration, exhaustion, or feeling disconnected from ourselves.  You’ll leave with simple, practical tools you can use in real time, especially breath as a fast way to slow the body and return to the present moment. We share a quick breathing pattern (four seconds in, seven seconds out), plus grounding questions to ask yourself when you feel activated: what am I feeling, what triggered this, and what do I need right now? If you’re working on stress management, mindfulness, self-care, or healthier communication, this is a small reset with big impact. Subscribe, share with a mate who needs a pause, and leave a review so more people can find the podcast.

  6. Jun 30

    How to Set Boundaries - Recognise - Roses Reset The 5 R's Method

    "Let me know if this episode has helped you" Something feels off, but you can’t quite name it, so you keep pushing, staying busy, and hoping it will pass. I’m slowing things down and inviting you to do the opposite: pause, breathe, and recognise what’s really going on beneath the surface. Because when life feels stuck, overwhelming, or disconnected, the fastest way forward isn’t a quick fix, it’s clarity. We focus on the first step in my 5 R’s framework method: recognise. That means looking inward with honesty at your thoughts, emotions, behaviours, and the choices that brought you here, without turning it into a blame session. I walk through the questions that cut through the noise: Why am I feeling this way? What’s keeping me stuck? What patterns am I repeating? Where am I shrinking myself or people pleasing at the cost of my own needs? You’ll hear real-life examples that many of us relate to: realising you’ve spent years caring for everyone else, feeling career dissatisfaction because your work no longer aligns, or facing the end of a relationship and sensing that it might also be the beginning of something more authentic. I also share journalling prompts to compare who you were five years ago with who you are today, so you can spot the outdated identity you might still be living from. If you’re craving personal growth, mindset shifts, and a calmer, more grounded way to create change, press play. Follow the podcast, share it with someone who needs a reset, and leave a review so more people can find this space.

  7. Jun 16

    How to Reset Your Life When You’re Feeling Burnout - Roses Reset The 5 R's Method

    "Let me know if this episode has helped you" We slow life down long enough to notice what’s really happening, then map a practical path from overwhelm to clarity using the Roses Reset 5 R’s. I share why reinvention is possible in any season and give you a simple notebook prompt to begin recognising the transition you’re living through right now.  • the Roses Reset and how the 5 R’s method works as a roadmap  • the 5 R’s defined: recognise, regulate, release, reconnect, rise • why life transitions can shake identity and how to use them for growth  • challenging limiting beliefs and learning to self-lead as an adult  • the inner work that builds purpose, alignment and fulfilment  • a notebook exercise to identify your current transition and identity shift  If this sounds like a journey you're willing to take with me, make sure you tune in on Wednesday to discover the steps in the Roses Reset 5 R's method.  If this episode resonated with you or you know someone who needs to hear this message, please follow and share the podcast with them.

  8. Jun 2

    How to Stop Feeling Guilty for Putting Yourself First

    "Let me know if this episode has helped you" Guilt can feel like proof you’re a good person. It can also become the quiet weight that keeps you stuck, replaying the same moment on repeat while life moves on around you. We’re slowing things down and getting real about what guilt is, why it shows up, and how to stop letting it run your mind and your mood.  I talk through the difference between healthy guilt that guides reflection and accountability, and lingering guilt that turns into self-punishment. Lets look at how guilt often connects to your values, your beliefs, and your internal moral compass, and why getting clear on what you stand for makes it easier to respond with honesty instead of shame. You’ll hear practical ways to ask the right questions, take responsibility, and stop carrying a burden that no longer serves you.  I also tackle a common trap: the belief that holding onto guilt is “being responsible”. I share a gentler, stronger alternative where you can regret a choice, learn from it, make amends where possible, and still give yourself permission to move forward. Your past can inform your future, but it doesn’t have to define it.  If you’re ready to release what’s weighing you down and step back into confidence, press play. Follow the podcast, share this with someone who needs it, and leave a review so more people can find the message.

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About

Smell the Roses with StephStop. Breathe. Reconnect.Welcome to Smell the Roses with Steph, a personal growth and mindset podcast hosted by Australian author, personal growth educator and creator of the Roses Reset 5 R’s Method, Stephanie Ackland.In a world that moves faster, demands more and constantly tells us what we should be doing, who we should be and what we should have achieved, it’s easy to lose sight of the person underneath it all.This podcast is your reminder to slow down, look inward and reconnect with what truly matters.Steph explores the real-life experiences that can leave us feeling overwhelmed, disconnected, stuck, reactive or uncertain about what comes next and offers honest conversations, personal stories and practical tools to help you navigate change with greater self-awareness and intention.At the heart of the podcast is Stephanie Ackland's Roses Reset 5 R’s Method, a practical framework for personal transformation and navigating life’s transitions:RECOGNISE — Become aware of what is really happening within you and around you.REGULATE — Create space between what you feel and how you respond.RELEASE — Let go of the patterns, beliefs, expectations and behaviours that no longer serve you.RECONNECT — Return to yourself, your values, your relationships and what genuinely matters.RISE — Step forward with greater clarity, confidence and intention.Through Smell the Roses with Steph, you’ll explore topics including mindset, self-awareness, self-worth, relationships, boundaries, people-pleasing, confidence, emotional overwhelm, personal growth, identity, change, life transitions and the courage to create a life that feels more aligned with who you are.This isn't about becoming a completely different person.It’s about coming back to yourself.Sometimes life doesn't need to be completely changed.Sometimes you simply need to stop long enough to notice what you've been missing.So take a breath.Look around.Notice the people, moments and little things you might normally rush past.And remember to Smell the Roses.

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