Parenting teenagers untangled. 🏆 Your Weekly Hug

Rachel Richards
  • 5.0 (20)
  • PARENTING
  • UPDATED WEEKLY

Hello, I'm Rachel Richards, former BBC Correspondent, CNBC Europe World News Anchor and mum, on a mission to make parenting teens much less stressful, and even enjoyable.  Why not try listening to my award-winning ‘hug’ where you can put down the baggage your parents handed you and relax.  It’s your chance to reflect on what's in your baggage; what's still working, and what needs to be tossed aside. You'll also pick up skills and ideas to help you navigate each new stage of your parenting journey. Each week, I pick a topic, research it, and find you the best answers. Whether interviewing experts, chatting with my mindfulness guru friend, Susi Asli, or getting the lowdown from my own teenagers. You'll hear what experts are saying about the problems we face and the way other parents are struggling. It’s a chance to think about your parenting, shame and judgement free. As the world leading expert on your own child you can then make your own choices about what works for you and your family. Do you have a question, a story, or just need to vent? Drop me a line at teenagersuntangled@gmail.com (total privacy, no judgment, promise). What the Independent Podcasting Awards Said: “The advice in this podcast is universally helpful—not just for parents of teenagers.”  â€œA great mix of personal stories and professional insight—refreshing, informative, and packed with extra resources.”  â€œThe chemistry between Rachel and Susie is fantastic. It’s like sitting down with smart, funny friends who actually get it.” Join the conversation! Find me on Facebook & Instagram.Want more from Susie? Check out her courses at www.amindful-life.co.uk

  1. Do this one thing to help your kids flourish; particularly those with ADHD

    11H AGO

    Do this one thing to help your kids flourish; particularly those with ADHD

    Ask Rachel anything We want our kids to do as well as possible, so when they mess up, do dumb things, or seem to be failing, it's easy to focus on their mistakes and what they should do instead.  Naomi Glover, a leading applied neuroscientist and brain health specialist, says we'd get the best out of our kids by doing the opposite; focusing on their strengths. Coming from a  neurodivergent family, she truly understands the challenges faced by ADHD, dyslexia, and other neurotypes and offers practical, easy-to-use “brain hacks” for things like anxiety, focus, and emotional regulation. Naomi believes that once we understand how our brain works, we can work with it—not against it this episode gives us those tips. Naomi Glover: https://neuro-informed.com Find your strengths: PARENTS:  https://www.viacharacter.org/survey/pro/parentingstrengths/account/register UNDER 18'S: https://StrengthBoostU18.pro.viasurvey.org/ Top tips: Lead with strengths, not deficitsRegularly name what your teen does well (kindness, perseverance, curiosity, humour, etc.) instead of only correcting what’s missing.Swap judgment for curiosityUse phrases like “I noticed
”, “Tell me more about what happened”, and “What could we do differently next time?” to keep conversations safe and open.Use recognition as rocket fuel (especially with ADHD/RSD)Give specific, genuine praise:“That was really kind leadership when you
”“I really appreciated you helping with the washing up – that was great teamwork.”Reduce brain overload with routines and single-taskingBuild simple, predictable habits (e.g. “Saturday is bed-linen day”).Avoid multitasking; do one thing at a time and protect focus where possible.Teach nervous-system resetsUse quick tools for you and your teen:Breathing: in for 4, out for 8, 3–5 times.Nature breaks: ~20 minutes outside to reset attention and mood.teenagersuntangled.substack.com Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    39 min
  2. You're doing better than you think - your big hug community catch up

    2D AGO · BONUS

    You're doing better than you think - your big hug community catch up

    Ask Rachel anything Substack Link: https://teenagersuntangled.substack.com/ A number of you have been using the word ‘failure’ or ‘failing’ when describing your parenting, and I think it’s heartbreaking because it betrays an attitude to our role that sees it as all or nothing, rather than the incredible journey we are all on. The most amazing thing is to be able to tell our kids when we think we might have misjudged something, or got upset, that we are sorry and we’d like to have another go. It teaches our kids that relationships are messy and that getting things wrong is inevitable. It releases them from thinking that when they get things wrong it’s a catastrophe, and allows them to see that relationships take time and effort and the ability to be humble; all of which is incredibly valuable in a world that’s selling a binary approach to the world. The greatest gift we can give our child isn’t to do with awards, it’s the gift of feeling that they matter profoundly. That who they are and what they think is important to those who are closest to them, and that they are loved for who they are, not who we wish they were. Risk—taking teenagers: https://www.teenagersuntangled.com/risk-taking-teens-the-good-news-about-bad-behaviour/ Lying teenagers: https://www.teenagersuntangled.com/lying-teenagers-and-teens-who-complain-that-theyve-got-it-harder-than-their-siblings/ This is an old episode about perfectionism, and how to help our kids overcome it. I think it applies just as much to us parents. https://www.teenagersuntangled.com/perfectionism-help-your-teen-and-yourself-overcome-the-need-to-be-perfect/ Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    11 min
  3. Teen safety: Predator-proof your child

    JAN 21

    Teen safety: Predator-proof your child

    Ask Rachel anything While counseling sex offenders, Anna Sonoda, LCSW learned firsthand that grooming, the prelude to child sexual abuse, is intentional, gradual, and observable. Her message to us is, we're not bad parents, we just have a skills gap and she wants to fill it.  I grew up in an era of stranger danger, but the truth is the vast majority of abuse happens inside our homes, online and offline, with people our kids know. So how can we spot the signs that a predator is moving in on us and our kids?  Anna says there are clear stages of grooming that, once we know about them, we can intercept. She introduces the "4F formula" for grooming: flattery, favoritism, forbidden fruits, and fear, and stresses the importance of recognizing grooming's subtle signs. Anna advises parents to set clear device usage rules, use parental controls, and maintain open communication with their children. She also advocates for delaying social media access until age 16 and emphasizes the role of parents in curating their children's online and offline environments. In this episode we cover: What Is Grooming? (And Why Your Gut Isn’t Enough)Who Is at Risk? Myths About “Safe” CommunitiesOnline vs Offline Grooming: Why Both Matter The 4F Formula: Stages of Grooming Parents Need to KnowRed Flags of Grooming in Digital SpacesDevices, Social Media and Age: What’s Really Appropriate?Practical House Rules That Reduce Grooming RiskBuilding “Predator-Proof” Kids Through ConnectionReclaiming Parental Leadership in a Tech-Driven WorldResources: Anna Sonoda: www.annasonoda.com IWF: https://www.iwf.org.uk/ UK-based for reporting and removing innapropriate images Common Sense Media: https://www.commonsensemedia.org/ For useful and appropriate age guidance Predator’s Playground: AI, Gaming, and the Kids at Risk https://annasonoda.com/blog/f/predator%E2%80%99s-playground-ai-gaming-and-the-kids-at-risk?blogcategory=Online+safety Protecting Families in the Age of AI: 'Take It Down Act'  https://annasonoda.com/blog/f/protecting-families-in-the-age-of-ai-take-it-down-act?blogcategory=Online+safety teenagersuntangled.substack.com Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    48 min
  4. How to raise happy, successful adults

    JAN 14

    How to raise happy, successful adults

    Ask Rachel anything Hint: it depends on how you define happy and successful. We all want our kids to be happy and successful but what does that mean? In today's episode, I'm joined by Giselle Goodwin, author of Can Women Really Have it All? to talk about our definitions of success and happiness, and how they impact the way we parent.  In this changing landscape where what we inherit can mean more than how hard we work what expectations should we have, and what message should we be giving our kids about their future if we want them to be happy? Do we have much of impact anyway? Eldest daughter syndrome: https://www.teenagersuntangled.com/eldest-daughter-syndrome-and-the-trouble-with-parentification/ The Family Dynamic and the Role of our Community in our Success: https://www.teenagersuntangled.com/141-success-what-nobody-tells-us-about-the-role-of-siblings-are-parents-that-important/ Inheritcocracy: How Society has Changed the Rules of Success https://www.teenagersuntangled.com/136-society-has-changed-are-education-and-hard-work-less-important-now-than-parents/ Dr David Yeager: 10 to 25 'Status and Respect' https://www.teenagersuntangled.com/motivation-how-to-motivate-your-teenager-and-why-blame-and-shame-doesnt-work/ Perfectionism: https://www.teenagersuntangled.com/perfectionism-help-your-teen-and-yourself-overcome-the-need-to-be-perfect/ High expectations episode and blog: Episode: https://www.teenagersuntangled.com/standards-setting-high-expectations-without-the-pressure/ Blog: https://www.teenagersuntangled.com/blog/setting-expectations-without-piling-on-the-pressure/ Why mothers aren't happy: https://www.teenagersuntangled.com/motherhood-and-careers-can-women-really-have-it-all/ Giselle Goodwin:  @gisellegoodwinwrites on Instagram and YouTube https://substack.com/@gisellegoodwin teenagersuntangled.substack.com Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    53 min
  5. The One Thing Your Teen Really Needs From You: Emotional Regulation

    JAN 7

    The One Thing Your Teen Really Needs From You: Emotional Regulation

    Ask Rachel anything Updated to correct the music issues at the beginning:  This episode will change how you see “bad behaviour” and might just change how you see yourself, too. In this powerful conversation, with Dr Jody Carrington unpack what every parent and teacher needs to know about emotional regulation – and why you’re probably doing better than you think. In this episode, we cover: What emotional regulation really isThe “flipped lid” model and the role of the prefrontal cortexWhy kids don’t “lose their goodness” – they just lose access to itWhy your regulation matters more than any parenting hack“If the big people aren’t okay, the little people don’t stand a chance”How our phones, watches and constant comparison are quietly dysregulating usBehavior, consequences and connectionWhy a strict rewards-and-punishments model backfiresThe shift from “What’s wrong with this child?” to “What happened to this child?”Repair: the real superpower in families and classroomsWhy the best predictor of lasting relationships is the capacity to repairHow to apologise to your child (and your partner) in ways that actually healPractical tools you can use todayThe phrases “Tell me more” and “What’s the hardest part?”The “collect before you direct” principleEveryday connection habits: eyes, car rides, bedtime, food, and shared interestsHope for worried, exhausted parentsWhy kids should be “worst” with you (and why that’s a good sign)The 30% rule that lets you drop the perfectionism and keep going.Dr Jody Carrington: https://www.drjodycarrington.com teenagersuntangled.substack.com Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    49 min
  6. The secrets to real change, and breaking negative family cycles

    12/31/2025

    The secrets to real change, and breaking negative family cycles

    Ask Rachel anything I thought we'd kick off the new year with an episode on how building our own community of people we admire can dramatically change our future and break from a difficult past. In this episode, I talk with Mitchell Osmond, who transformed his life from financial instability, marital strife, and addiction to a thriving marriage, debt repayment, and personal health. Mitchell attributes his turnaround to two pivotal moments: a marital fight and a funeral that made him question his life's direction. He formed a "Iron Five" group of mentors and within 18 months paid off $100,000 in debt, lost 60 pounds, and improved his marriage. Mitchell emphasizes the importance of presence over perfection in family life and the need for men to connect emotionally with their wives and children. He also discusses the impact of fatherlessness and the necessity of role models for boys.   Mitchell Osmond:  @dadnationco   Where to find Mitchell Osmond https://www.dadnationco.com/ New Year's Resolutions: EPISODE: https://www.teenagersuntangled.com/70-new-years-resolutions-love-them-or-loathe-them-the-question-is-how-can-we-make-them-work-for-u/ BLOG WITH MY TECHNIQUE: https://www.teenagersuntangled.com/blog/Be-the-person-you-want-to-be-not-the-person-others-think-you-should-be/ Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ teenagersuntangled.substack.com Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    43 min
  7. Teens and Anxiety: The Role We Parents Can Play. Vintage

    12/24/2025

    Teens and Anxiety: The Role We Parents Can Play. Vintage

    Ask Rachel anything The anxiety epidemic: In 2020 the UK charity Mental Health Foundation surveyed more than 2,000 children and found 50 per cent of teenagers aged 13-19 were experiencing anxiety they found hard to control.   Substack notes and PDF to go with this episode: https://substack.com/@teenagersuntangled/note/c-193100671?r=2u24i0&utm_source=notes-share-action&utm_medium=web https://teenagersuntangled.substack.com/p/the-rise-in-teen-anxiety  Suggested books: ·        The Anxiety Workbook for Teens: Activities to Help You Deal with Anxiety and Worry ·       Breaking free from Childhood Anxiety and OCD, Eli Lebowitz. The Anxious Generation by Jonathan Haidt https://www.anxiousgeneration.com/ Key points taken from UNWINDING ANXIETY: by Judson Brewer  Mindfulness is a key tool: 'If you feel anxious it’s an uncomfortable feeling so you start worrying about it. Worrying is seductive because it makes you feel like you’re doing something to get to a solution. All it does is to distract you from the negative emotion. It temporarily numbs the difficult feelings and feels more rewarding to your brain than the original emotion.' 'If your brain learns that worrying provides temporary relief, then whenever you’re anxious your brain will trigger worry. It becomes a compulsive habit over which you have no control, but the worrying makes you feel more anxious.' ·       The first step to understanding your own anxiety is simply mapping your own habit loops/ What kind of situations trigger anxiety or other difficult feelings?  ·       Which behaviours has your brain learned to respond as a way to soothe or distract you? ·       What is the result of those behaviours?' When you get into an anxiety loop use: RAIN: Recognise difficult feelings.Accept them and allow them to be there.Investigate the sensations in your body and emotions bubbling up.Note what’s going on, and simply observe yourself out of curiosity.Resources: https://www.nytimes.com/2022/04/23/health/mental-health-crisis-teens.html https://www.forbes.com/sites/williamhaseltine/2021/08/25/depression-and-anxiety-double-in-youth-compared-to-pre-pandemic/?sh=22e0bfb2139f https://www.thetimes.co.uk/article/feeling-anxious-dont-worry-its-good-for-you-s70jvtdbx https://childmind.org/ teenagersuntangled.substack.com Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    51 min
  8. Emotional issues. How to avoid overreacting. Vintage

    12/17/2025

    Emotional issues. How to avoid overreacting. Vintage

    Ask Rachel anything None of us likes blowing a fuse when our teen does something that triggers us, but we all do it at some point.  Nicky asked us to discuss this topic after she felt she'd overreacted to bad feedback from her son's teachers. We know it fixes nothing and leaves us feeling worse than before, but can we keep smoothing it over with an apology?   Click the link at the bottom to access all the tips from the episode and also a parent’s worksheet to help you unpack your feelings: https://open.substack.com/pub/teenagersuntangled/p/how-to-avoid-overreacting-and-why?r=2u24i0&utm_medium=ios&shareImageVariant=overlay It was such a great topic to suggest, and when it was first aired I had some amazing feedback from listeners who'd suddenly realised that they were reacting in the way they had been programmed to by their own family. My daughter also told me that the main reason her friends don't tell her parents anything is that they think the parents either don't care or that they'll overract. That's why this podcast is so valuable. It gives us as space to stop and think about the things that come to us unbidden, so that we can upack them and make changes that help us with our own relationships. Long term, if we don't manage to adapt, we run the risk of ruining our connection with our teens because they learn that the best way to manage us parents is to keep quiet, hide, or lie to prevent a repeat.   So how can we stop ourselves from overreacting? We talk through some mindfulness techniques that could make all the difference.  This is also a VITAL skill to teach our own teens.  BOOK RECOMMENDATIONS: When You Lose It by Roxy and Gay LongworthThe Chimp Paradox by Prof Steve Peters RESOURCES: How to Stop Overreacting to Everything by Patrick Allanhttps://psychcentral.com/blog/how-to-stop-overreacting#recaphttps://theparentingreframe.com/the-4-steps-you-need-to-stopoverreacting-and-yelling-at-your-kids-for-good/ https://www.psychologytoday.com/gb/blog/surviving-your-childs-adolescence/201007/overreactions-in-adolescenceteenagersuntangled.substack.com Support the show Please hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. Please don't hesitate to seek the advice of a specialist if you're not coping. When you look after yourself your entire family benefits. My email is teenagersuntangled@gmail.com My website has a blog, searchable episodes, and ways to contact me: www.teenagersuntangled.com Find me on Substack https://Teenagersuntangled.substack.com Instagram: https://www.instagram.com/teenagersuntangled/ Facebook: https://m.facebook.com/teenagersuntangled/ You can reach Susie at www.amindful-life.co.uk

    36 min
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About

Hello, I'm Rachel Richards, former BBC Correspondent, CNBC Europe World News Anchor and mum, on a mission to make parenting teens much less stressful, and even enjoyable.  Why not try listening to my award-winning ‘hug’ where you can put down the baggage your parents handed you and relax.  It’s your chance to reflect on what's in your baggage; what's still working, and what needs to be tossed aside. You'll also pick up skills and ideas to help you navigate each new stage of your parenting journey. Each week, I pick a topic, research it, and find you the best answers. Whether interviewing experts, chatting with my mindfulness guru friend, Susi Asli, or getting the lowdown from my own teenagers. You'll hear what experts are saying about the problems we face and the way other parents are struggling. It’s a chance to think about your parenting, shame and judgement free. As the world leading expert on your own child you can then make your own choices about what works for you and your family. Do you have a question, a story, or just need to vent? Drop me a line at teenagersuntangled@gmail.com (total privacy, no judgment, promise). What the Independent Podcasting Awards Said: “The advice in this podcast is universally helpful—not just for parents of teenagers.”  â€œA great mix of personal stories and professional insight—refreshing, informative, and packed with extra resources.”  â€œThe chemistry between Rachel and Susie is fantastic. It’s like sitting down with smart, funny friends who actually get it.” Join the conversation! Find me on Facebook & Instagram.Want more from Susie? Check out her courses at www.amindful-life.co.uk

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