Inner Work With MaryAnn Walker: Life Coach for Highly Sensitive People & Recovering People-Pleasers

MaryAnn Walker: Life Coach for Empaths, Highly Sensitive People & People Pleasers
  • 4.9 (32)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

Welcome to Inner Work with MaryAnn Walker A podcast for Highly Sensitive People (HSPs) and Recovering People Pleasers. If you’ve ever been told you’re too sensitive, too emotional, or that you just care too much, this podcast is your reminder that your sensitivity isn’t the problem. And your desire to make others happy isn’t the problem either. The real issue is that your nervous system requires a different set of tools for regulation—and those tools can be learned. If you’ve found yourself Googling “why am I so sensitive,” “how to stop people pleasing,” or “how to set boundaries without guilt,” you’re in the right place. Here, we explore how to: Recover from people-pleasing patterns without guilt or fearSet boundaries that feel safe, sustainable, and alignedRegulate your nervous system instead of overriding your emotionsBuild balanced, emotionally healthy relationshipsLearn to trust that your sensitivity becomes a strength when your nervous system is supported Through personal insights, practical tools, and honest conversations, MaryAnn Walker helps you move from chronic overwhelm to grounded confidence—so you can get your needs met without guilt, speak up without over-apologizing, and stop abandoning yourself to keep the peace. Most people try to fix or suppress their sensitivity.Here, you’ll learn how to support it. Welcome—I’m so glad you’re here. If you’re ready for more customized support, I would love to work with you. You can have a life filled with peace, clarity, and connection—and I can show you how. 👉 Inquire about availability and next steps here:https://maryannwalker.life/contact-me Follow me on social media!  https://www.tiktok.com/@maryannwalker.life https://www.instagram.com/maryannwalker.life/ https://www.facebook.com/maryannwalker.life https://www.youtube.com/@maryannwalkerlife

  1. 199: You're Not Too Sensitive. You're Just Dysregulated

    2D AGO

    199: You're Not Too Sensitive. You're Just Dysregulated

    Send a text You’re Not Too Sensitive — You’re Just Unregulated If you’ve ever whispered to yourself, “I’m just too sensitive,” this episode is going to change everything. Crying at the slightest tension. Replaying conversations in your head. Feeling guilty for saying no. Shutting down in conflict. Overexplaining. People-pleasing. Walking on eggshells so no one else feels uncomfortable. Sound familiar?  What if your sensitivity isn’t the problem? In this episode, I’m breaking down the truth about being a highly sensitive person (HSP) and why the real issue isn’t your deep emotions — it’s nervous system dysregulation. I’ll show you the difference between suppression and regulation, how emotional reactivity leads to self-betrayal, and what it actually looks like to turn your sensitivity into your greatest strength. Because your sensitivity is not a weakness. It’s a superpower — when you know how to regulate it. In This Episode, We Cover: Why highly sensitive people are often mislabeled as “too sensitive”The difference between emotional suppression and emotional regulationSigns of nervous system dysregulation (fight, flight, freeze, fawn)How people-pleasing becomes a form of self-abandonmentHow to increase your tolerance for discomfort without shutting downThe cost of staying emotionally reactive (burnout, resentment, anxiety, indecision)How to act instead of react in triggering situationsWhy upgrading your nervous system is the key to healthy boundaries and emotional maturityThe Truth About Sensitivity and Emotional Regulation Highly sensitive people feel deeply. That’s not the issue. The issue is that most of us were never taught how to process what we feel. And because only about 15–20% of the population is highly sensitive, many of us grew up in environments where our depth wasn’t understood — and sometimes wasn’t welcomed. But here’s the shift: Regulation does not mean feeling less. It means feeling safer as you feel. It means: Experiencing sadness without drowningFeeling anger without explodingNoticing guilt without turning yourself into the villainStaying present in discomfort without self-abandoningSuppression pushes emotions away. Regulation stays with yourself through them. What Emotional Regulation Looks Like in Real Life Emotional regulation isn’t about being calm 24/7. It’s about recovery time. Capacity. Integrity. It’s learning to separate your emotions from your actions. Because when your emotions run the show, you betray yourself. But when you regulate, you act in alignment with who you want to be. If You’re a Highly Sensitive Person, Hear This: You are not broken. You are not dramatic. You are not weak. You simply require a different set of tools. Work With Me If you’re tired of: Emotional reactivityPeople-pleasingOverthinking every interactionFeeling guilty for having needsShutting down in conflictMy 12-week coaching program is designed specifically for highly sensitive people who want to: Act instead of reactSet boundaries without guiltExpress needs without anxietyStop self-abandoning in relationshipsBuild emotional resilience and regulationClick here to book your free clarity call, and let’s see if coaching is the right next step for you. https://calendly.com/maryannwalkerlife/freeconsult You don’t need to feel less. You need to feel safer as you fe

    15 min

  2. FEB 5

    198: Guilt vs. Discomfort for Highly Sensitive People

    Send us a text Guilt or Discomfort? How Highly Sensitive People Can Tell the Difference Have you ever felt overwhelming guilt after saying no — even when you didn’t do anything wrong? For highly sensitive people and recovering people pleasers, guilt often shows up not because of a moral failure, but because of discomfort. In this episode, MaryAnn Walker breaks down the crucial difference between true guilt and the nervous-system discomfort that comes from disappointing others, setting boundaries, or choosing yourself. Through a personal holiday story and relatable examples, you’ll learn why your body can react as if you’ve done something “bad” — even when you haven’t — and how to stop letting discomfort dictate your decisions. What You’ll Learn in This Episode -The key difference between true guilt and emotional discomfort -Why highly sensitive people often confuse discomfort with wrongdoing -How people-pleasing patterns train your nervous system to fear disappointment -Common ways guilt shows up for HSPs and recovering people pleasers -Why setting boundaries can feel wrong even when it’s healthy -How nervous system activation can masquerade as guilt or shame -Questions to ask yourself to determine whether repair is actually needed -How learning this distinction builds self-trust and emotional resilience Challenge for the Week The next time guilt shows up, pause and ask yourself: Have I actually done something wrong? Or am I feeling discomfort because I broke an old pattern? Notice what’s happening in your body — tight chest, racing thoughts, urge to fix — and remind yourself: discomfort is not a moral failure. Work With Me If your default setting has become guilt, shame, or over-responsibility for other people’s emotions, you don’t have to navigate this alone. I offer six and twelve week coaching packages designed to help highly sensitive people: -Trust themselves again -Set boundaries without drowning in guilt -Regulate their nervous systems -Stop over-owning other people’s emotions Apply to work with me at www.maryannwalker.life. Spots are limited — reach out now to get on my calendar. Don’t Forget to Subscribe If this episode resonated with you, make sure you’re subscribed to Inner Work with MaryAnn Walker so you never miss an episode on boundaries, guilt, emotional regulation, and self-trust for highly sensitive people. 📩 Join my weekly newsletter: https://maryannwalker-life.kit.com/fbd72512dd MaryAnn Walker coaching: https:maryannwalker.life Follow on Instagram: https://www.instagram.com/maryannwalker.life/ Follow on Facebook: https://www.facebook.com/maryannwalker.life Follow on TikTok: https://www.tiktok.com/@maryannwalker.life Join my email list and get a FREE GIFT! https://maryannwalker-life.ck.page/3da1fd88a9

    13 min

  3. JAN 29

    197: Ten Things to Start Doing in 2026 for More Joy & Peace

    Send us a text 10 Things to Start Doing in 2026 to Create More Joy and Peace If you want more joy, balance, and emotional ease in your life—especially if you tend to over-give, struggle with guilt, or feel responsible for keeping everyone else comfortable, listen up! These changes may sound simple, but simple doesn’t always mean easy—particularly if you’ve spent years showing up for others before yourself. As you listen, I invite you to choose one or two practices to focus on this year. You don’t need to do all ten at once. Sustainable change happens one small step at a time. 10 Things to Start Doing in 2026: Check in with yourself before you say yes Pause. Check your energy, your calendar, and your needs before committing—rather than agreeing automatically and figuring it out later.Honor your energy instead of constantly pushing through Rest is not a reward. Building real rest into your day helps prevent burnout, illness, and emotional exhaustion.Allow discomfort to be part of personal growth Growth often feels uncomfortable. Learning to stay present through discomfort helps you build resilience and confidence.Notice when guilt shows up even though you’ve done nothing wrong Someone else’s disappointment does not automatically mean you’ve done something wrong.Speak your needs without over-explaining Your needs and wants are valid. Practice stating them clearly in one or two sentences—no justification required.Choose peace over approval You don’t need everyone to understand or agree with your choices for them to be right for you.Release roles that are keeping you small You are more than the helper, fixer, or peacemaker. Tap into other roles to find more balance. Trust the small inner nudges again Your intuition is not broken. Even when things don’t work out, you are learning and refining—not failing.Allow joy without feeling like you have to earn it You’re allowed to experience joy even when life is hard or the world feels heavy.Practice compassion toward past versions of yourself Growth includes missteps. One moment of being out of alignment does not erase years of progress.Work With Me If you’d like support turning these practices into real, lasting change, I’d love to help. 👉 Book your free clarity call here to see if you might be a good candidate for coaching: https://calendly.com/maryannwalkerlife/freeconsult We’ll explore what you’re navigating and see if coaching together is the right fit. Don’t Forget to Subscribe Make sure you’re subscribed so you don’t miss next week’s episode, where I’ll be diving deeper into separating guilt from discomfort—a huge theme for emotionally sensitive, over-responsible people. Links Mentioned in This Episode 🎧 Last week’s episode: 10 Things to Stop Doing in 2026 https://www.buzzsprout.com/2028767/episodes/18509028🎧 Episode 188: Choosing Joy with Natalie King https://www.buzzsprout.com/2028767/episodes/18158644🎧 Episode: You Are Not for Everyone (And That’s Okay) https://www.buzzsprout.com/2028767/episodes/11162078✨ Work with me: https://www.maryannwalker.life 📩 Join my weekly newsletter: https://maryannwalker-life.kit.com/fbd72512ddRemember: you don’t need to do all ten of these at once. Pick one or two, be patient with yourself, and trust that small shifts create powerful ripple effects. You’ve got this. 💛

    20 min
  4. 196: Ten Things to Stop Doing in 2026

    JAN 22

    196: Ten Things to Stop Doing in 2026

    Send us a text 10 things to stop doing in 2026  to help you to breathe easier, feel lighter, and take up the space you deserve. What You’ll Learn in This Episode: Stop over-owning other people’s emotionsStop saying yes when you want to say noStop over-explaining your boundaries Stop ignoring the needs of your body Stop minimizing your needs to keep the peaceStop confusing empathy with self sacrificeStop assuming conflict means you've done something wrong Stop seeking permission to take up space Stop abandoning yourself in the name of love Stop believing healing needs to be hardChallenge for the Week Reflect on where you might be overextending, people-pleasing, or ignoring your needs. Then, take one small, practical step toward stopping that behavior this week. For example:  Subscribe! Purchase my Should I Stay or Should I Go? Journal here: https://maryannwalker-life.kit.com/products/should-i-stay-or-should-i-go-journal Work With Me If you’re ready to move past old patterns, release blocks, and cultivate a life that truly lights you up, I offer 6 & 12-week coaching programs designed specifically for highly sensitive people and recovering people-pleasers. We’ll work together to: Remove what’s holding you back.Build tools to support sustainable change.Step confidently into a life of joy, clarity, and self-compassion.Schedule your free 30-minute clarity call today to see if we’re a good fit: https://calendly.com/maryannwalkerlife/freeconsult or email me directly at maryann@maryannwalker.life Don’t Forget to Subscribe Make sure you’re subscribed so you can catch next week’s episode: 10 Things to Start Doing in 2026 to create more joy, freedom, and balance in your life. Links Mentioned in This Episode Free Clarity Call: https://calendly.com/maryannwalkerlife/freeconsult “Should I Stay or Should I Go?” Journal: https://maryannwalker-life.kit.com/products/should-i-stay-or-should-i-go-journalPrevious Podcast Episode with Kami Orange on Setting Boundaries: https://www.buzzsprout.com/2028767/episodes/18273512Episode on Urgencies vs. Emergencies: https://www.buzzsprout.com/2028767/episodes/14601572

    17 min
  5. 195: Boundary Setting for Highly Sensitive People with Boundary Coach, Kami Orange

    JAN 15

    195: Boundary Setting for Highly Sensitive People with Boundary Coach, Kami Orange

    Send us a text Struggling to set boundaries as a highly sensitive person? You’re not alone. In this episode, boundary coach Kami Orange shares 19 years of experience helping people stop people-pleasing and start saying what they mean—with clarity, kindness, and confidence. Kami reveals practical boundary phrases and scripts you can use immediately, including how to say no without guilt, respond to difficult requests, and navigate family, work, and social situations. If you’ve ever felt overwhelmed by overgiving or unsure how to assert yourself, this episode is for you. What You’ll Learn in This Episode: The four boundary choices: Silence, Indirect, Direct, and Extremes—and when to use themHow to say no in a soft but firm way that protects your energyThe HSP-friendly boundary framework: “I can’t do X, but I can do Y”Real-life examples for handling overcommitment, money requests, and challenging conversationsHow understanding communication styles and cultural differences can make boundary-setting easierChallenge for the Week: Pick one area where you tend to overgive and practice a boundary phrase from this episode. Notice the difference between a weak no and a strong no—and how it empowers your yes. Work With Me: Create a life free of guilt and overcommitment. Apply for a free clarity call here: https://calendly.com/maryannwalkerlife/freeconsult Don’t Forget to Subscribe: Subscribe to never miss tools and strategies to help you set boundaries, reclaim your energy, and thrive as a highly sensitive person. Links Mentioned in This Episode: Connect with Kami Orange: https://kamiorangeinfo.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGn3TvouJFLCLM61q6uJAGLy380YaHAWn12YzbPbrKD0JwggP6K8zFDloTmuns_aem_d5_XHEDNkcX-hoCLlVJ8dg Purchase "Say the Thing: Boundary-Setting Scripts & Phrases to Communicate Directly & Speak Up with Kindness" By Kami Orange  https://amzn.to/4jBNN1P Come and work with MaryAnn: https://maryannwalker.life/

    47 min
  6. 194: Why Your New Year’s Resolutions Keep Failing (You're Not Broken. You're Just Well Practiced!)

    JAN 8

    194: Why Your New Year’s Resolutions Keep Failing (You're Not Broken. You're Just Well Practiced!)

    Send us a text Ever feel like every January you set the same goals… and by February you’re right back where you started? If you’ve ever told yourself “this is just how I am” or “I’ll try again next year,” this episode is going to gently—but powerfully—challenge that belief. In today’s episode, MaryAnn explores why New Year’s resolutions don’t fail because of willpower or motivation—but because of the thoughts and emotions you’ve been practicing for years. You’ll learn how your identity, habits, and results are shaped by practiced thoughts—and how shifting them can completely change your outcomes. What You’ll Learn in This Episode Why your personality and temperament are not fixed—and how they’re created through practiced thoughts and emotionsHow limiting beliefs sabotage goals around food, money, weight, and relationshipsThe difference between self-acceptance and staying stuckWhy controlling your circumstances isn’t enough if you don’t change your mindsetEmpowering replacement thoughts that support lasting changeHow identity-based thinking keeps you repeating the same resolutions every yearWhy discomfort isn’t dangerous—and how it’s often a sign of growthHow thought work can help you feel more empowered, consistent, and self-trustingCommon Limiting Beliefs That May Be Holding You Back You’ll hear real-life examples of common thoughts like: “I just can’t say no to desserts.”“Making money is hard.”“I can’t lose weight.”“I’m just unlucky in love.”And you’ll learn how to shift these into practice thoughts that create feelings of empowerment, possibility, self-trust, and momentum—instead of shame, helplessness, or resignation. Challenge for the Week Choose one limiting belief you’ve been repeating and write it down. Then ask yourself: Is this a fact—or just a thought I’ve practiced?How does this thought make me feel?What is one more supportive thought I could practice instead?Practice the new thought daily—not to make it instantly believable, but to build awareness and emotional resilience. Work With Me If this episode sparked something for you and you’re curious about the thoughts that may be quietly holding you back, I’d love to support you. I offer six-week and twelve-week coaching packages designed to help you: Break free from people-pleasing and self-doubtBuild self-trust and emotional claritySet boundaries without guiltCreate goals that actually stickYou can book a free 30-minute clarity call here: https://calendly.com/maryannwalkerlife/freeconsult Don’t Forget to Subscribe This month is all about goal setting, mindset shifts, and boundaries, including: An upcoming interview with boundary coach and author Kami OrangeA powerful episode on 10 things to stop doing—and 10 things to start doing—to create more peace and joyMake sure you’re subscribed so you don’t miss what’s coming next. Links Mentioned in This Episode Book a free clarity call: https://calendly.com/maryannwalkerlife/freeconsultSubscribe to my newsletter for weekly support and connection & receive a FREE gift! https://maryannwalker-life.kit.com/fbd72512dd

    14 min
  7. 193: The Surprising Secret to Becoming The Best Version of You | Reinvent Yourself and Win at Life

    JAN 1

    193: The Surprising Secret to Becoming The Best Version of You | Reinvent Yourself and Win at Life

    Send us a text Your Personality Isn’t Who You Are — It’s What You’ve Practiced What if the parts of your personality you struggle with aren’t “just who you are”… but simply habits you’ve practiced for a long time? As we step into a new year, many highly sensitive people and recovering people-pleasers feel both hopeful and discouraged — wanting change, but quietly wondering if real transformation is actually possible. In this episode, MaryAnn shares a powerful and freeing concept inspired by Breaking the Habit of Being Yourself by Dr. Joe Dispenza: your temperament is not fixed — it’s a practiced emotional state. Together, we explore how your thoughts create your moods, how repeated moods shape your personality, and most importantly, how you can intentionally practice new emotional patterns that support the life and relationships you truly want. In this New Year episode, we’re breaking down the difference between mood and temperament, and why understanding this distinction can be one of the most empowering tools for personal growth, emotional healing, and lasting change. What You’ll Learn in This Episode The difference between a temporary mood and a long-practiced temperamentHow your personality is shaped by the thoughts you practice most oftenWhy you are not stuck — just well-practicedHow unconscious emotional habits influence relationships, health, and self-worthReal-life examples of how shifting thoughts can transform:Friendships and social connectionMarriage and family dynamicsOverwhelm, burnout, and self-careWhy identifying your practiced emotional state is the first step toward meaningful changeHow curiosity, gratitude, and consistency can reshape your identity over timeChallenge for the Week: Take a few moments each day to observe your thoughts without judgment. Ask yourself: Where does my mind go when I’m not intentionally thinking?What emotions do these thoughts create?How do those emotions influence how I show up with others — and with myself?Then ask: What emotional state would I need to practice in order to become who I want to be?Remember: your temperament is not your identity — it’s simply a pattern you’ve rehearsed. Work With Me If this episode resonated with you and you’re ready to stop repeating emotional patterns that no longer serve you, you don’t have to figure this out alone. I currently have a few openings available and offer six-week coaching packages designed to help you: Identify the thoughts shaping your current experienceShift emotional habits that keep you stuckBuild a more supportive inner dialogueBecome the person you want to be — on purpose✨ You may be surprised how much change is possible in just six weeks. 📧 Email me at maryann@maryannwalker.life Or click here  to connect: https://maryannwalker.life/contact-me — I would truly love to work with you. Don’t Forget to Subscribe If you found this episode helpful, make sure you’re subscribed so you don’t miss future conversations on emotional awareness, boundaries, self-worth, and creating healthier relationships — especially as platforms continue to change how episodes are delivered. Links Mentioned in This Episode Breaking the Habit of Being Yourself by Dr. Joe Dispenza: https://amzn.to/4piO5vHWork with MaryAnn Walker: www.maryannwalker.life ✨ Your

    15 min
  8. 192: The Stories We Tell Ourselves & The Meanings We Create: Separating Fact from Fiction

    12/25/2025

    192: The Stories We Tell Ourselves & The Meanings We Create: Separating Fact from Fiction

    Send us a text Story Telling & The Meanings We Create: Separating Fact from Fiction What if the thing that's actually upsetting you isn't what happened... but the story your mind is telling about it? For highly sensitive people, it can feel like tone, facial expressions, silence, or subtle shifts in energy cause our emotions. But this isn't the case. In this episode, MaryAnn Walker shares one of the most freeing concepts you can learn as a recovering people-pleaser: circumstances are neutral until we assign meaning to them—and that meaning is optional. You’ll learn how to stop emotionally reacting to imagined stories, reclaim your power, and respond to life (and relationships) with more clarity, peace, and confidence. What You’ll Learn in This Episode Why circumstances are always neutral—and how thoughts create emotional painHow highly sensitive people become conditioned to over-interpret tone, silence, and microexpressionsThe crucial difference between facts vs. stories (and why your brain loves filling in the gaps)Real-life examples including:A partner not texting backA friend canceling plansA mother-in-law’s holiday commentDivorce and relationship transitionsHow confirmation bias reinforces anxiety, guilt, and people-pleasing patternsA powerful two-highlighter exercise to separate truth from interpretationWhy it’s not your job to intuit what others are thinking or feelingHow letting go of story can reduce anxiety and create more trust in relationshipsWork With Me If you’re tired of your mind creating anxiety, guilt, or emotional exhaustion—and you’re ready to feel calmer, clearer, and more grounded in your relationships—I would love to support you. This is one of my favorite things to do in coaching: helping highly sensitive people untangle thoughts from circumstances so they can choose stories that actually support their well-being. ✨ Wanting to start the New Year off with support?  Click here to apply now! https://maryannwalker.life/contact-me Don’t Forget to Subscribe If this episode resonated with you, make sure you’re subscribed so you don’t miss future conversations on emotional regulation, boundaries, anxiety relief, and healing people-pleasing patterns. New episodes are released regularly, and subscribing ensures they show up automatically in your feed. Links Mentioned in This Episode Explore 1:1 Coaching for Highly Sensitive People & Recovering People-Pleasers https://maryannwalker.life/contact-meMore Episodes to Explore:  Facts vs Stories https://www.buzzsprout.com/2028767/episodes/11068994Boundaries vs Manuals: https://www.buzzsprout.com/2028767/episodes/11236956Holiday Manuals: https://www.buzzsprout.com/2028767/episodes/11604245💛 You deserve to take up space—even in your own mind.

    19 min
See All (202)

4.9
out of 5
32 Ratings

About

Welcome to Inner Work with MaryAnn Walker A podcast for Highly Sensitive People (HSPs) and Recovering People Pleasers. If you’ve ever been told you’re too sensitive, too emotional, or that you just care too much, this podcast is your reminder that your sensitivity isn’t the problem. And your desire to make others happy isn’t the problem either. The real issue is that your nervous system requires a different set of tools for regulation—and those tools can be learned. If you’ve found yourself Googling “why am I so sensitive,” “how to stop people pleasing,” or “how to set boundaries without guilt,” you’re in the right place. Here, we explore how to: Recover from people-pleasing patterns without guilt or fearSet boundaries that feel safe, sustainable, and alignedRegulate your nervous system instead of overriding your emotionsBuild balanced, emotionally healthy relationshipsLearn to trust that your sensitivity becomes a strength when your nervous system is supported Through personal insights, practical tools, and honest conversations, MaryAnn Walker helps you move from chronic overwhelm to grounded confidence—so you can get your needs met without guilt, speak up without over-apologizing, and stop abandoning yourself to keep the peace. Most people try to fix or suppress their sensitivity.Here, you’ll learn how to support it. Welcome—I’m so glad you’re here. If you’re ready for more customized support, I would love to work with you. You can have a life filled with peace, clarity, and connection—and I can show you how. 👉 Inquire about availability and next steps here:https://maryannwalker.life/contact-me Follow me on social media!  https://www.tiktok.com/@maryannwalker.life https://www.instagram.com/maryannwalker.life/ https://www.facebook.com/maryannwalker.life https://www.youtube.com/@maryannwalkerlife

Information

You Might Also Like