Free & Well: Break Free From Anxiety & Overthinking & Feel More Confident With Mental Health Habits, Nervous System Healing &

Devoney Kodad, Anxiety Therapist, Self Confidence Coach & Christian Yoga Teacher
  • 4.9 (79)
  • Mental Health
  • Updated 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. 1d 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.

  2. 3d ago

    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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. Oct 1

    331 | figuring out what you really want & the self talk you need to make it happen: olivia tati's journey from engineer to world traveler, real estate investor & coach

    What if you’re not actually lost—you’ve just spent so much time doing what you’re “supposed” to do that you’ve forgotten to ask yourself what you actually want? In this episode of Free & Well, I’m talking with Olivia Tati about what it really looks like to create a life that feels aligned, fulfilling, and genuinely yours. We talk about the pressure high-achieving women put on themselves to have the perfect career, plan, timeline, and identity—and what happens when you realize the life you built on paper doesn’t actually feel like the life you want to live. Olivia shares how she went from corporate engineering and $25,000 of credit card debt to entrepreneurship, real estate investing, coaching, and intentionally creating a life around freedom and purpose. We dive into people-pleasing, identity, self-worth, perfectionism, fear, analysis paralysis, and the pressure to have everything figured out before taking the first step. You’ll learn why you don’t need to hit rock bottom to change your life, why clarity often comes from experimenting instead of thinking harder, how the way you talk to yourself affects what you believe is possible, and how to stop overwhelming yourself with the entire staircase when you only need to take the next step. If you’re an ambitious woman in your 20s who looks like she’s doing everything “right” but secretly feels anxious, stuck, or unsure whether the life you’re building is actually yours, this conversation is for you. You don’t need the entire plan. You just need permission to listen to yourself—and take the next step. HIGHLIGHTS | 00:00 — You’re Not Lost—You’re Overwhelmed Why high-achieving women can struggle to hear what they actually want. 02:36 — From High Achiever to Burnout What happens when success on paper doesn’t feel fulfilling. 08:35 — You Don’t Need to Hit Rock Bottom to Change Why you’re allowed to want something different before everything falls apart. 10:27 — What to Do When You Feel Stuck How to keep moving when you can’t see results yet. 13:16 — Stop Asking “What Should I Want?” A simple question to reconnect with what you actually want. 16:33 — When You’ve Done Everything “Right” but Still Feel Unfulfilled Breaking free from expectations, people-pleasing, and someone else’s definition of success. 20:19 — The Self-Talk That Keeps You Stuck How your beliefs about yourself can shape your confidence and what feels possible. 23:18 — Stop Putting Other Women on a Pedestal How comparison and self-doubt can keep you from going after what you want. 28:22 — How to Stop Overthinking Your Next Step Why you don’t need the whole plan—you just need the next step. 32:43 — Are You Chasing This or Proving Yourself? How to tell the difference between authentic ambition and achievement driven by insecurity. 34:30 — Creating a Life That Actually Feels Like Yours A reminder that life can be lighter, freer, and more fun. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3 🎙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 MENTIONED |  Olivia Tati is a Freedom Empowerment Guide, entrepreneur, and real estate investor helping ambitious women build lives and businesses with more freedom, joy, and choice. After leaving her corporate engineering career, she built a multi-million-dollar real estate portfolio and now teaches women how to create wealth without building a life they need to escape from. Olivia's Fund Your Freedom Free Masterclass Olivia's 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 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. Sep 28

    330 | the social experiment I did to explode my confidence & make new friends & the 4 step process I used to rewire my brain through it

    Beauty, if you're ready for a new era. You're ready for confidence. You're ready for peace. You're ready to get out of your head & start truly just being you & enjoying your life. YAS. Let's FREAKING GO. You're going to love this episode about the social experiment I did with myself when I was feeling really self conscious and like the weirdo at a new gym, trying to make new friends. I'll share with you: -the limiting beliefs I noticed within myself -the steps I took next to heal & rewire them -my top 4 practices that helped me go from overthinking & insecure to putting myself out there & feeling more confident I hope you love this episode! && don't forget to sign up for our upcoming live experiment! I'm so excited to walk through this with you & help you initiate your most confident era. 🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9 START HERE |  🎧 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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