SHE Speaks Podcast

Narelle Lemon
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  • Mental Health

We are talking with Western Australian women about self-care, myth busting what is possible while embracing self-compassion, mindful awareness, time, habits and empowerment. 

  1. Mar 2

    She Short: How Am I Playing This Game?

    There’s a place we can all find ourselves in from time to time — a place where it feels like things are happening to us, where someone else is to blame, and where we don’t have a choice. Rachel Russell of Quiet Frankly Coaching calls this victimhood, and she’s direct about it: it’s not a place that serves us. When we stay there, we give our power away — and often pass that feeling of wrongness on to someone else. In this She Short, Rachel offers a question that isn’t easy to ask, but that can be genuinely transformative. It’s the kind of question that helps us see a situation as it actually is, rather than through the lens of blame. And that clarity? That’s where real change begins. In This Short Rachel explores: •       What happens when we stay in victimhood — we give our power away, feel like we don’t have a choice, and often impose that sense of wrongness onto others •       A courageous set of questions to ask yourself: How am I playing this game? How am I complicit in this? And how is blaming the situation or the other person actually helping me? •       Why the answers to these questions — even though they’re uncomfortable — can be a genuine turning point, helping us see things as they are rather than through our perception of them Quotable Moment “It doesn’t make you feel great when you do ask that question, but the answers that come from it are going to be an absolute game changer — because you actually start to see how it is, rather than your perception of it.” — Rachel Russell Something to Try Think of a situation where you’ve been feeling stuck, frustrated, or like someone else is the problem. Then, with compassion for yourself, ask: how am I playing a part in this? This isn’t about self-blame — it’s about self-honesty. It’s about seeing where you might be giving your power away and asking whether blame is actually moving you forward or keeping you exactly where you are. The answer might be uncomfortable. But as Rachel says, what comes from that discomfort can change everything. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com   A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min

  2. Mar 2

    She Short: Two Letters That Change Everything

    I should call that person. I should do the washing. I should do more. Sound familiar? In this She Short, Rachel Russell of Quiet Frankly Coaching zooms in on a word most of us use without thinking — and shows how it quietly drains our energy and makes us feel wrong for simply being where we are. Her solution is disarmingly small: change the first two letters. Swap should for could, and suddenly you’re not failing at a list of obligations — you’re a person with choices. It’s one of the fastest shifts Rachel knows, and it gives you something back that’s easy to lose sight of: your own empowerment. In This Short Rachel explores: •       Why should equals wrong — and how a word we barely notice can leave us feeling heavy, obligated, and like we’re never quite enough •       The power of changing just two letters: from should to could — and how that instantly returns a sense of choice and lightness •       How could opens the door to negotiation with yourself — I could do that, but I’ll do it later — rather than the silent verdict of I’m wrong because I haven’t Quotable Moment “It’s just giving you your empowerment back and it’s giving you your choice back, and that is going to make you feel heaps better.” — Rachel Russell Something to Try Pay attention to how often should appears in your thinking today. You might be surprised. Each time you catch it, try the swap: I could do that. Then notice what follows. Maybe you still choose to do it — but now it’s a choice, not an obligation. Or maybe you give yourself permission to do it later, or not at all. Either way, you’ve moved from being wrong to being in charge. That’s no small thing. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com   A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min

  3. Mar 2

    She Short: Breathe In What You Want, Breathe Out What You’re Carrying

    It’s difficult to take on the day when you’re feeling tired, overwhelmed, hangry (and yes, Rachel confirms, that’s absolutely a thing), or just generally out of sorts. We know we want to feel capable and grounded, but the gap between where we are and where we want to be can feel enormous. In this She Short, Rachel Russell of Quiet Frankly Coaching offers something that takes about one second and uses the two things you already have: your body and your breath. Stand tall, breathe in what you want to feel, breathe out what you’re currently carrying. It’s that simple — and it’s surprisingly powerful. In This Short Rachel shares: •       How to reset your posture as a starting point — shoulders back, chest open, head held high — and why how we hold our body changes how we feel •       A one-breath technique: on the inhale, breathe in everything you want to feel — calm, confidence, kindness, assurance. On the exhale, release what you’re currently holding — overwhelm, tiredness, dysregulation •       Why you don’t need to feel ready to take on the day before you can start shifting how you feel Quotable Moment “We’re breathing in all the things we want to feel. And then in the exhale, all the things we are currently feeling. We’re inviting all the things in and releasing all the things out.” — Rachel Russell Something to Try Try this right now. Stand up or sit up tall. Roll your shoulders back, lift your chest a little, hold your head high. Now take one big, beautiful breath in and name what you want to feel — perhaps it’s calm, or clarity, or steadiness. Then exhale slowly and let go of whatever you’ve been carrying — the tiredness, the overwhelm, the feeling of being out of sorts. One breath. That’s all it takes to begin. You can come back to it as many times as you need throughout the day. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min

  4. Mar 2

    She Short: How Would Your Best Self Show Up Today?

    Not every day needs an overhaul. Sometimes a shift is as small as a change in mindset, a change in what you wear, or simply a change in how you carry yourself through the ordinary hours. In this She Short, Rachel Russell of Quiet Frankly Coaching returns to one of her favourite reframes — one she describes as almost her favourite on the planet — and brings it right into the texture of a normal day. The question isn’t about reinventing yourself. It’s about noticing what your best self would do differently today, in the life you’re already living. And then sitting back to see what happens. In This Short Rachel explores: •       A reframe for any ordinary day: how would your best self show up today? •       How showing up as your best self might look different to what you expect — it could be a shift in thinking, in how you present yourself, or in what you choose to take on •       The ripple effect of one small change — and Rachel’s invitation to sit back and watch the impact it has on your world Quotable Moment “How would your very best self show up for you today? And then sit back and watch the impact that has on your world.” — Rachel Russell Something to Try Tomorrow morning, before the day takes over, ask yourself: how would my best self show up today? Don’t overthink it. Maybe it’s something visible — wearing something that makes you feel good, or changing the way you walk into a room. Maybe it’s quieter — a shift in how you speak to yourself, or a decision about what you give your energy to. Try just one thing. Then, as Rachel says, watch what happens. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com   A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min

  5. Mar 2

    She Short: The load is too much, everything is piling up, and you want to scream

    You know the feeling. The load is too much, everything is piling up, and you want to scream. Your body is telling you something — but when you’re running a household, a business, or both, stopping feels like the one thing you can’t afford to do. In this She Short, Rachel Russell of Quiet Frankly Coaching meets us right there, in that moment of overwhelm, and offers something remarkably gentle: you don’t need to stop everything. You just need to put the shopping bags down for a moment, take two breaths, and ask your body what it needs. Because, as Rachel believes, our body is always talking to us. The question is whether we’re listening. In This Short Rachel shares: •       Why our body is always communicating with us — and why overwhelm is the signal to pay attention, not push harder •       Two things you can do when you feel like you don’t have time to stop: take two conscious breaths, and shake your hands out to reconnect with your body •       A quiet, internal question to ask yourself: what does my body need in order to calm down a little? — and trusting that it will answer Quotable Moment “Our body is always talking to us and we need to be paying attention. When we feel like we just can’t carry the load anymore — that’s the time we need to put our shopping bags down and actually just take a look around.” — Rachel Russell Something to Try Next time the load feels too much, try Rachel’s approach. You don’t need to clear your schedule or find a quiet room. Just pause where you are. Take two slow breaths — in and out, in and out. Shake your hands out gently. Then ask yourself, quietly: what does my body need right now to calm down, even a little? Listen for the answer. It might surprise you how clearly your body responds when you finally ask. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com   A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min

  6. Mar 2

    She Short: When the spiral is building

    You know the feeling — the spiral is building, everything is tightening, and you can sense a meltdown approaching. In that moment, the last thing you need is a complicated strategy. You need something immediate. In this She Short, Rachel Russell of Quiet Frankly Coaching shares one of the simplest tools in her toolkit: just look up. It’s grounded in what’s known in NLP as a pattern interrupt, and it works with something your body already does naturally. When we’re about to fall asleep, our eyes roll upward — it’s a calming signal our nervous system already recognises. Rachel explains how you can use that same motion to interrupt a spiral, calm your system, and give yourself a moment of steadiness. And it works for your children too. In This Short Rachel shares: •       A one-second technique for moments of overwhelm, anxiety, or when you feel yourself spiralling: simply look up •       Why it works: the upward eye movement mirrors what happens when we fall asleep, sending a natural calming signal to the nervous system and interrupting the pattern of escalation •       How this works for children as well — when they’re on the verge of a meltdown, gently getting them to look up can have the same calming, interrupting effect Quotable Moment “When we are about to go to sleep, our eyes roll back in our head — it’s a calming motion already for our body. All you need to do is just look up. It’s going to calm your nervous system and it’s going to distract you.” — Rachel Russell Something to Try Keep this one in your back pocket for the moment you need it most. When you feel the spiral building — the tightness in your chest, the racing thoughts, the sense that things are about to overflow — pause and look up. That’s it. Hold your gaze upward for a few seconds and let your nervous system do what it already knows how to do. You might still feel on edge afterwards, but you’ll feel calmer. And calmer is enough to take the next step from. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com   A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min

  7. Mar 1

    She Short: If It’s Meant to Be, It’s Up to Me

    Taking responsibility can sound like a heavy thing — one more demand on a list that’s already too long. But Rachel Russell of Quiet Frankly Coaching frames it differently. For Rachel, taking responsibility isn’t about controlling everything. It’s about reclaiming something. It’s the decision to own how you respond, how you show up, and how you move through your days — not because you have to carry it all, but because this is where your power actually lives. In this She Short, Rachel shares a phrase she stands by completely, and invites us to consider that responsibility, far from being a burden, might be one of the most generous things we can give ourselves. In This Short Rachel explores: •       Why every great change begins with a decision — and why taking responsibility for yourself is the most powerful decision you can make •       The important distinction between taking responsibility and taking control of everything — this is about how you respond, how you show up, and how you operate day to day •       How responsibility is really about reclaiming empowerment — choosing not to give that away, and recognising that this is something you can offer yourself again and again Quotable Moment “Taking responsibility is a beautiful, powerful thing that you can give yourself over and over again.” — Rachel Russell Something to Try Today, try sitting with Rachel’s phrase: if it’s meant to be, it’s up to me. Not as pressure to do more, but as a quiet act of reclaiming. Where in your life have you been waiting for something or someone else to shift before you can move? What would it feel like to gently take that back — not the whole situation, just your part in it? Sometimes responsibility isn’t about doing more. It’s about deciding how you want to be in what’s already here. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com   A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min

  8. Mar 1

    She Short: 3, 2, 1 — Coming Back to Your Body

    When something has us wound up, our instinct is often to think harder, fix faster, push through. But what if the most useful thing we could do is the opposite — step out of the spiral and back into our senses? In this She Short, Rachel Russell of Quiet Frankly Coaching shares a beautifully simple grounding technique called 3, 2, 1. It’s quick, it can be done anywhere, and it works by gently redirecting our attention from the thing that’s overwhelming us to the body we’re actually in. As Rachel puts it, it’s about getting out of the situation and back into yourself as a sensory being — so you can return to what needs your attention with a clearer, calmer mind. In This Short Rachel shares: •       The 3, 2, 1 technique: three things you can see, two things you can hear, one thing you can smell •       How this simple practice works on multiple levels — it distracts, grounds, and then refocuses us •       The gentle paradox at its heart: sometimes the way back into our body is to first step out of the situation we’re caught in Quotable Moment “It’s going to get you out of your body in terms of the situation, but into your body in terms of you as a sensory being.” — Rachel Russell Something to Try You can try this right now, wherever you are. Pause, and gently notice: •       3 things you can see •       2 things you can hear •       1 thing you can smell You don’t need to be in crisis to use it. It’s just as useful when you’re feeling scattered, restless or a little untethered. Think of it as a way of coming home to yourself for a moment before you decide what comes next. About Rachel Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia. Connect With Us •       Follow She Speaks on Instagram: @shespeakswellbeingstrategies •       Visit our website: www.shespeakswellbeing.com   A Note on Wellbeing She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.   She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

    1 min
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About

We are talking with Western Australian women about self-care, myth busting what is possible while embracing self-compassion, mindful awareness, time, habits and empowerment. 

Information

  • Creator
    Narelle Lemon
  • Years Active
    2024 - 2026
  • Episodes
    64
  • Rating
    Explicit
  • Copyright
    © 2026 SHE Speaks Podcast
  • Show Website
    SHE Speaks Podcast