The Expanding Soul

Kristen
  • 3.7 (3)
  • Self-Improvement

Hey! I’m Kristen and this is The Expanding Soul - a place where we explore growth, healing, and what it really means to become the best version of ourselves. This is a reflective podcast about expanding our souls and consciousness. Each episode is an honest conversation about growth - healing trauma, calming the nervous system, relationships, meaning, manifestation, science and the strange experience of being alive in a complicated world. This isn’t self-help from someone who has it all figured out. It’s a place where we can be our honest selves and learn together.

  1. Jul 27

    Ep. 19 | Why You Feel Fine One Day & Overwhelmed the Next | The Window of Tolerance Explained

    Hello Beautiful Humans, Have you ever had one of those days where everything feels manageable... and then the next day one tiny inconvenience completely overwhelms you? If you've ever wondered: • Why do I overreact sometimes?• Why do I feel emotionally exhausted?• Why can I handle stress one day but not the next?• Why does healing feel so inconsistent? This episode is for you. Today we're talking about the Window of Tolerance — a concept from psychology developed by Dr. Daniel Siegel that explains how our nervous system responds to stress, trauma, anxiety, and everyday life. You'll learn: • What the Window of Tolerance is• The difference between hyperarousal (fight or flight) and hypoarousal (freeze or shutdown)• Why trauma and chronic stress can shrink your emotional capacity• Why healing isn't linear• Why your stress tolerance changes from day to day• Practical ways to regulate your nervous system and return to a calmer state If you've ever felt like you're "too emotional," "too sensitive," or frustrated that your healing seems to move backward sometimes, I hope this episode reminds you that there isn't anything wrong with you. Your nervous system is doing exactly what it was designed to do — and it can heal. Healing isn't about becoming perfect. It's about slowly expanding your Window of Tolerance so you can spend more of your life feeling calm, connected, and fully present. If this episode resonates with you, I'd love to hear from you. Please leave a review, follow the podcast, and share this episode with someone who might need it today. Thanks for listening to The Expanding Soul. Love, Kristen References & Resources: Siegel, Daniel J. The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. 3rd ed., Guilford Press, 2020.HealthyGamerGG. "The Window of Tolerance: Why You Feel Overwhelmed." YouTube, uploaded by HealthyGamerGG. https://www.youtube.com/watch?v=K5h_Sdg46WoPsychology Today. "What Is the Window of Tolerance and Why Is It So Important?" Psychology Today, 2022. https://www.psychologytoday.com/us/blog/making-the-whole-beautiful/202205/what-is-the-window-of-tolerance-and-why-is-it-so-importantInstitute for Psycho-Traumatology. "Understanding the Window of Tolerance in Trauma Theory." Institute for Psycho-Traumatology. https://iptrauma.org/docs/body-of-knowledge-of-psychotraumatology/understanding-the-window-of-tolerance-in-trauma-theory/PTSD UK. "The Window of Tolerance and PTSD." PTSD UK. https://www.ptsduk.org/the-window-of-tolerance-and-ptsd/Blue Coast Psychotherapy. "The Window of Tolerance: Why Some Days Everything Feels Like Too Much." Blue Coast Psychotherapy. https://www.bluecoastpsychotherapy.ca/post/the-window-of-tolerance-why-some-days-everything-feels-like-too-muchPsychology Today. "Releasing Fear? Shake It Off." Psychology Today, 2024. https://www.psychologytoday.com/us/blog/bodhisattva-wannabe/202410/releasing-fear-shake-it-off

    Ep. 19 | Why You Feel Fine One Day & Overwhelmed the Next | The Window of Tolerance Explained

  2. Jul 20

    Ep. 18 | What Is Trauma Really? Understanding Trauma Responses and Healing

    Hi Friends, When most people hear the word trauma, they think of war, abuse, or catastrophic events. But trauma isn't always what we think it is. In this episode, we're exploring what trauma actually is, how it affects the brain and nervous system, and why things like people-pleasing, overthinking, perfectionism, anxiety, hypervigilance, and emotional numbness may be survival responses rather than personality flaws. We'll discuss: • What trauma really is (and what it isn't) • Big T and little t trauma • Acute, chronic, and complex trauma • Fight, flight, freeze, and fawn responses • Everyday behaviors that can be rooted in trauma • How trauma lives in the body • Neuroplasticity and why healing is possible • Why you don't have to compare your pain to anyone else's Whether you're beginning your healing journey or simply trying to understand yourself with more compassion, I hope this conversation reminds you that there is nothing fundamentally wrong with you—and that healing is possible. Love, Kristen References & Resources: American Psychological Association – Trauma and nervous system research Psychology Today – Recognizing the Impact of Big T and Little t Trauma Missouri Early Connections – Trauma-Informed Care University of Denver – Types of Trauma Crossroads Healing Centers – Types of Trauma Responses ReachLink – Why Some People Always Play the Victim Iowa State University Extension – 10 Things You Didn't Know Were Trauma Responses Psychology Today – 10 Anxious Behaviors That May Be Trauma Responses The Expanding Soul – Ep. 4 | What Trauma Actually Does to Your Brain (And Why You Still Feel It) Polyvagal Institute – What Is Polyvagal Theory?

  3. Jul 13

    Ep. 17 | Healing Your Inner Child (Even If You Had a Good Childhood)

    Hi Loves, When people hear the phrase "inner child healing," they often assume it's only for people who experienced severe trauma or had a terrible childhood. But that's not always the case. Even loving parents, well-intentioned families, and seemingly ordinary experiences can shape the beliefs we carry about ourselves and the world. Things like rejection, bullying, overprotection, or learning that certain emotions weren't acceptable can leave wounds that follow us into adulthood. In this episode, we're exploring what the inner child actually is, signs your inner child may still need healing, common misconceptions about the healing journey, and practical tools you can use to begin reconnecting with yourself with more compassion and understanding. We'll talk about: • Signs your inner child may still be wounded • Why childhood wounds aren't always caused by abuse • Why healing isn't about blaming your parents • Common misconceptions about healing • Why healing often feels uncomfortable • Tools and practices to begin healing your inner child • Identifying triggers and learning to reparent yourself Healing isn't about becoming perfect or never being triggered again. It's about becoming the safe, loving, and compassionate adult that the child within you always needed. I hope this conversation helps you understand yourself a little better and reminds you that you're not alone. 💜 Connect with me: Instagram: @TheExpandingSoul Facebook: @TheExpandingSoul YouTube: @TheExpandingSoul Love, Kristen References: CPTSD Foundation. “The Wounded Inner Child.” CPTSD Foundation, 13 July 2020, https://cptsdfoundation.org/2020/07/13/the-wounded-inner-child/. Accessed 19 June 2026. Journal of Psychiatry Reform. “Trauma and the Impact of Misattunement in Early Childhood.” Journal of Psychiatry Reform, 5 Jan. 2024, https://journalofpsychiatryreform.com/2024/01/05/trauma-and-the-impact-of-misattunement-in-early-childhood/. Accessed 19 June 2026. “What Is Relational Trauma and Misattunement?” What Is Codependency?, https://whatiscodependency.com/relational-trauma-misattunement/. Accessed 19 June 2026. Milkovan, Eli. “9 Signs of a Wounded Inner Child.” Medium, https://medium.com/@milkovaneli/9-signs-of-a-wounded-inner-child-ebb3ca4fc939. Accessed 19 June 2026. Peterson, Kathleen. “What Is Inner Child Work?” Cleveland Clinic Health Essentials, Cleveland Clinic, https://health.clevelandclinic.org/inner-child. Accessed 19 June 2026. Lancer, Darlene. “Deep Secrets and Inner Child Healing.” Psychology Today, 17 Aug. 2018, https://www.psychologytoday.com/us/blog/the-empowerment-diary/201808/deep-secrets-and-inner-child-healing. Accessed 19 June 2026. Aletheia Luna. “How to Support Your Inner Child in Feeling Safe: 7 Paths.” LonerWolf, https://lonerwolf.com/feeling-safe-inner-child/#h-how-to-support-your-inner-child-in-feeling-safe-7-paths. Accessed 19 June 2026.

    Ep. 17 | Healing Your Inner Child (Even If You Had a Good Childhood)

  4. Jul 6

    Ep. 16 | How to Start Journaling (Even If You Never Know What to Write)

    Hello Beautiful Beings, Want to start journaling but never know what to write? In this episode, we're talking about how to journal for beginners, how to journal consistently, and a simple 5-minute journaling method that can help with self-awareness, emotional healing, stress, and overthinking. Many people think journaling has to be deep, perfect, or done every day—but real journaling is messy, honest, and personal. We'll explore the science behind journaling, emotional processing, shadow work, gratitude journaling, and practical ways to build a journaling habit that actually lasts. In This Episode: • How to start journaling • Why journaling helps anxiety and overthinking • The psychology and science of journaling • Different types of journaling • Shadow work and self-awareness • A simple 5-minute journaling practice • How to journal consistently without perfection Whether you're completely new to journaling or trying to rebuild the habit, this episode will help you stop overthinking and simply begin. Love, Kristen References: Baikie, Karen A., and Kay Wilhelm. “Emotional and Physical Health Benefits of Expressive Writing.” Advances in Psychiatric Treatment, vol. 11, no. 5, 2005, pp. 338–346, Cambridge University Press, doi:10.1192/apt.11.5.338. Smyth, Joshua M., and James W. Pennebaker. “Sharing One’s Story: Translating Emotional Experiences into Words as a Coping Tool.” European Journal of Psychotraumatology, vol. 9, no. 1, 2018, article 1457354, doi:10.1080/20008198.2018.1457354. Sohal, Manveen, et al. “Efficacy of Journaling in the Management of Mental Illness: A Systematic Review and Meta-Analysis.” Family Medicine and Community Health, vol. 10, no. 1, 2022, e001154, doi:10.1136/fmch-2021-001154. Krpan, Katerina M., et al. “An Everyday Activity as a Treatment for Depression: The Benefits of Expressive Writing for People Diagnosed with Major Depressive Disorder.” Journal of Affective Disorders, vol. 257, 2019, pp. 343–351, doi:10.1016/j.jad.2019.07.053. Adrianson, Lillemor, and Tomas Ljungberg. “The Role of Storytelling in Emotional Integration and Meaning-Making.” Journal of Mind and Medical Sciences, vol. 3, no. 1, 2016, pp. 36–44, doi:10.3233/JMP-160002. Pennebaker, James W., and Joshua M. Smyth. “Why Does Expressive Writing Affect Emotion? Considering the Role of Cognitive Processing.” Current Opinion in Behavioral Sciences, vol. 28, 2019, pp. 63–67, doi:10.1016/j.cobeha.2019.01.009. Frattaroli, Joanne. “Experimental Disclosure and Its Moderators: A Meta-Analysis.” General Review of Psychology, vol. 20, no. 3, 2016, pp. 256–274, doi:10.1037/gpr0000083. Bridges, Darlene Lancer. “How to Journal for Mental Health.” Psychology Today, Aug. 2024, www.psychologytoday.com/us/blog/conquering-codependency/202408/how-to-journal-for-mental-health. Accessed 12 June 2026. Morin, Amanda. “Using Brain Dumping to Manage Anxiety and Overthinking.” Psych Central, www.psychcentral.com/health/using-brain-dumping-to-manage-anxiety-and-over-thinking. Accessed 12 June 2026. “100 Journaling Prompts for Reflection and Insight.” Decide Your Legacy, www.decideyourlegacy.com/blog/100-journaling-prompts-for-reflection-insight. Accessed 12 June 2026. “Emotional Journaling: Benefits and How to Get Started.” Day One, www.dayoneapp.com/blog/emotional-journaling/. Accessed 12 June 2026.

    Ep. 16 | How to Start Journaling (Even If You Never Know What to Write)

  5. Jun 29

    Ep. 15 | How to Stop Being Self-Conscious and Finally Be Yourself

    Hello Beautiful Soul, Have you ever walked into a room and immediately become aware of yourself? Worried about how you look, what people think of you, whether you're saying the right thing, or if you're somehow coming across the wrong way? In this episode of The Expanding Soul, we're exploring what self-consciousness really is, why so many of us struggle with it, and how it can quietly impact our confidence, relationships, and ability to fully enjoy life. We'll talk about:• Why self-consciousness develops• How social media and comparison make it worse• The difference between self-awareness and self-surveillance• What confidence actually is (and isn't)• Practical ways to stop overthinking and start being yourself If you've ever felt trapped in your own head, worried about what others think, or struggled to show up as your authentic self, this episode is for you. Remember: confidence isn't becoming perfect. It's becoming less afraid of being seen. ✨ Connect with me:Instagram, Facebook & TikTok: @TheExpandingSoul 🎧 If you enjoyed this episode, please follow, rate, and share it with someone who might need to hear it.

    Ep. 15 | How to Stop Being Self-Conscious and Finally Be Yourself

  6. Jun 22

    Ep. 14 | The 7 Chakras Explained: Science, Psychology and Spiritual Meaning

    Hi Friend, So... What are the 7 chakras, and why have people been talking about them for thousands of years? In this episode of The Expanding Soul, we're exploring the chakra system from a balanced perspective—looking at its origins in ancient spiritual traditions, its connection to emotions and trauma, and the surprising ways it overlaps with modern psychology and mind-body science. We'll discuss: • The history and origins of chakras • The meaning of each of the 7 chakras • How chakras relate to emotions, healing, and self-awareness • Trauma, the nervous system, and the mind-body connection • Scientific perspectives on chakras and energy healing • Spiritual bypassing and common chakra misconceptions • Practical ways to work with chakras for personal growth and healing Whether you view chakras as spiritual energy centers, symbolic psychology, or a framework for self-reflection, this episode offers an open-minded exploration of one of the most fascinating concepts in spirituality and personal development. Topics discussed: 7 chakras explained, chakra meanings, spirituality, psychology, self-awareness, personal growth, consciousness, intuition, mind-body connection, healing journey, spiritual growth, chakra balancing, ancient wisdom, science and spirituality. If you enjoyed this episode, be sure to follow the podcast, leave a rating, and share it with someone who might find it helpful. Thank you from the bottom of my heart for being here. Until next time... Keep expanding. Love, Kristen References: Cooper, N. J. "A Brief History of the Chakras in Human Body." ResearchGate, 2020, https://www.researchgate.net/publication/342562977_A_Brief_History_of_the_Chakras_in_Human_Body. Accessed 30 May 2026. Ray, Amit. "72,000 Nadis and 114 Chakras in Human Body." Amit Ray, https://amitray.com/72000-nadis-and-114-chakras-in-human-body/. Accessed 30 May 2026. "7 Chakras: What They Mean and How to Balance Them." Healthline, https://www.healthline.com/health/fitness-exercise/7-chakras. Accessed 30 May 2026. "7 Chakras: Introduction to the Energy Centers and Their Effects." Arhanta Yoga Ashrams, https://www.arhantayoga.org/blog/7-chakras-introduction-energy-centers-effect/. Accessed 30 May 2026. Rao, M. L., et al. "The Physiological Basis of Kundalini (Chakra) Meditation and Related Practices: A Narrative Review." Journal of Traditional and Complementary Medicine, vol. 8, no. 3, 2018, pp. 315–321. PubMed Central, https://pmc.ncbi.nlm.nih.gov/articles/PMC5954253/. Accessed 30 May 2026. "What Are Chakras? Concept, Origins, and Effect on Health." Medical News Today, https://www.medicalnewstoday.com/articles/what-are-chakras-concept-origins-and-effect-on-health. Accessed 30 May 2026.

    Ep. 14 | The 7 Chakras Explained: Science, Psychology and Spiritual Meaning

  7. Jun 15

    Ep. 13 | Do Crystals Actually Work? | Science, Spirituality & Psychology Explained

    Hello complex and gorgeous human, For thousands of years, humans across completely different civilizations have believed crystals hold power. But why? In this episode of The Expanding Soul, we explore the science, psychology, history, spirituality, and mystery behind crystals. From Ancient Egypt and the chakra system to quartz energy and the placebo effect, we take a balanced look at one of the most controversial spiritual topics in the modern world. Do crystals actually heal people? Are they simply psychological tools? Or is there something deeper happening? This episode explores: The history of crystals across ancient civilizationsHow crystals actually formThe psychology of belief and ritualThe placebo effect and neuroscienceChakras, energy, and metaphysical traditionsWhy humans are naturally drawn to symbols and meaningThe commercialization of spiritualityHow to stay open-minded without abandoning critical thinkingWhether you’re deeply spiritual, highly skeptical, or somewhere in between, this conversation is designed to explore both sides honestly. Because maybe the real power was never fully in the crystal… Maybe part of it has always been in human consciousness itself. Love, Kristen References: Gemological Institute of America. “Lapis Lazuli Description.” GIA, https://www.gia.edu/lapis-lazuli-description-v1. Accessed 22 May 2026. Museum of Fine Arts Budapest. “Lapis Lazuli.” Museum of Fine Arts Budapest, https://www.mfab.hu/lapis-lazuli/. Accessed 22 May 2026. Gemological Institute of America. “Amethyst History and Lore.” GIA, https://www.gia.edu/amethyst-history-lore. Accessed 22 May 2026. Gemological Institute of America. “Amethyst.” GIA, https://www.gia.edu/amethyst. Accessed 22 May 2026. National Palace Museum. “Chinese Jades.” National Palace Museum, https://www.npm.edu.tw/exh99/chinese_jades/en/page-6.html. Accessed 22 May 2026. Smith College Museum of Art. “Chinese Jades Newly Reinstalled in Ancient World Gallery.” Smith College Museum of Art, https://scma.smith.edu/blog/chinese-jades-newly-reinstalled-ancient-world-gallery. Accessed 22 May 2026. University of Waterloo Earth Sciences Museum. “Quartz.” University of Waterloo, https://uwaterloo.ca/earth-sciences-museum/resources/detailed-rocks-and-minerals-articles/quartz. Accessed 22 May 2026. Kistler Group. “Piezoelectric Effect.” Kistler, https://www.kistler.com/GB/en/piezoelectric-effect/C00000136. Accessed 22 May 2026. Woodford, Chris. “Piezoelectricity.” Explain That Stuff, https://www.explainthatstuff.com/piezoelectricity.html. Accessed 22 May 2026. Rodenburg, Eric. “Piezoelectricity.” HyperPhysics, Georgia State University, http://hyperphysics.phy-astr.gsu.edu/hbase/Solids/piezo.html. Accessed 22 May 2026. Stone Age Shops. “The History of Crystals: How Ancient Civilizations Used Healing Stones.” Stone Age Shops, https://stoneageshops.com/blogs/articles/the-history-of-crystals-how-ancient-civilizations-used-healing-stones?srsltid=AfmBOorGNrGDta1ipzwh1cSMWL-fUpkoQINcdlxXLdG2-0qpAjsY1ZpW. Accessed 22 May 2026. Jack Weir & Sons. “The History of Healing Stone Jewelry: Ancient Beliefs and Modern Practices.” Jack Weir & Sons, https://jackweirandsons.com/blogs/news/the-history-of-healing-stone-jewelry-ancient-beliefs-and-modern-practices?srsltid=AfmBOoo09v_h7GlBkqNaL8cdYsEsugC2JZDWjNH7FWbxsDGVqYQGBqAZ. Accessed 22 May 2026. Mindful Souls. “Crystal Meanings Guide.” Mindful Souls, https://mindfulsouls.com/pages/crystals-meanings-guide. Accessed 22 May 2026. Contempo Crystals. “Crystals by Color.” Contempo Crystals, https://contempocrystals.com/pages/crystals-by-color. Accessed 22 May 2026. Harvard Health Publishing. “The Power of the Placebo Effect.” Harvard Medical School, https://www.health.harvard.edu/newsletter_article/the-power-of-the-placebo-effect. Accessed 22 May 2026. Live Science. “Crystal Healing: Stone-Cold Facts About Gemstone Treatments.” Live Science, https://www.livescience.com/40347-crystal-healing.html. Accessed 22 May 2026.

    Ep. 13 | Do Crystals Actually Work? | Science, Spirituality & Psychology Explained

  8. Jun 8

    Ep. 12 | Nobody Is Coming To Save You

    Hi Friend, One day, most people look up and realize they spent years waiting. Waiting to feel ready. Waiting for confidence. Waiting for motivation. Waiting for life to finally begin. In this deeply honest episode, we talk about the fear that keeps people stuck, the comfort zones that slowly become prisons, and the small decisions that quietly shape the direction of our lives. This episode explores the psychology behind procrastination, fear, learned helplessness, healing, self-belief, and how tiny consistent actions can completely transform your future over time. Your life is happening now. And maybe the person you’ve been waiting for… has been you the entire time. Love, Kristen References / Helpful Info: “The Silent Killer of Dreams: Why Comfort Zones Are More Dangerous Than Failure.” Vocal Media, vocal.media, Accessed 17 May 2026. Kets de Vries, Manfred. “Complacency: How Not to Notice the Iceberg.” Medium, Medium, 16 Apr. 2018, Accessed 17 May 2026. “Stop Waiting on Your Dream: Take Tiny Steps and Make Someday Now.” Tiny Buddha, Tiny Buddha, Accessed 17 May 2026.

    Ep. 12 | Nobody Is Coming To Save You
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Ratings & Reviews

3.7
out of 5
3 Ratings

About

Hey! I’m Kristen and this is The Expanding Soul - a place where we explore growth, healing, and what it really means to become the best version of ourselves. This is a reflective podcast about expanding our souls and consciousness. Each episode is an honest conversation about growth - healing trauma, calming the nervous system, relationships, meaning, manifestation, science and the strange experience of being alive in a complicated world. This isn’t self-help from someone who has it all figured out. It’s a place where we can be our honest selves and learn together.

Information

  • Creator
    Kristen
  • Years Active
    2026
  • Episodes
    19
  • Rating
    Explicit
  • Copyright
    © Kristen
  • Show Website
    The Expanding Soul

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