3 in 30 Takeaways for Moms

• 460: Embracing Winter: How to Thrive through the Season // Jamie Gines

  As the days get shorter and the cold settles in, I can feel the pull to just hunker down and survive until spring, and I have to consciously choose not to give in to it. Maybe your winter is the literal season, the dark mornings and the gray stretches that feel endless. Or maybe your winter looks different—a season of grief, a transition you didn't choose, something in your life that just feels stuck and heavy and long. Either way, we've been taught to brace ourselves and push through hard seasons, to just survive until things get better. But what if there's a different way? What if the struggle isn't really about what's happening around us, but about how we've learned to relate to it? This week, I'm talking with Jamie from Rise Meditate, who spent years dreading winter and has now developed a beautiful framework for working with hard seasons instead of just enduring them. In this episode, you'll hear: ❄️ Why your winter struggle might have nothing to do with the actual weather (and everything to do with the stories you're carrying) ❄️ The study that proved fear can be passed down for 14 generations and what that means for your nervous system ❄️ What happened when Jamie finally stepped outside after years of avoiding winter (and why it felt like escaping from prison) I know winters—whether they're the actual weather or the seasons of life that feel impossible to get through—can be so hard. If even one thing from this conversation helps you feel a little less stuck or a little more empowered, that matters. For full show notes, including takeaways, click here. *** Announcements: 📔 Today is the last day to order the Flecks of Gold Journal and receive it before Christmas! This simple gratitude practice helps you notice and name the small, beautiful moments with your kids every day—and it's incredibly supportive of your mental health, especially during the "winters" of our lives. Order before midnight tonight at 3in30podcast.com/gold. Related Episodes: 414: Feeling Low Right Now? 3 Tools to Help You Cope // Sarah McKenna 406: Navigating Holiday Melancholy // Dr. Tanmeet Sethi How to Support a Friend during the Holidays who has Lost a Loved One // Rachel Gainer Episode Sponsors: Skylight: Right now, get $30 off the 15-inch Calendar at MySkylight.com/TAKEAWAYS. Hand-Lettered Design:  If you're looking for the perfect gift for a child or woman in your life who likes art or creativity, this is it. You can get 10% off your order at Hand Lettered Design with the code Rachel10. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

  --------  

  34:08

  --------

  34:08
• 459: How to Feel Like Yourself During the Holidays (Instead of the Dysregulated Version You Don't Recognize) // Alyssa Blask Campbell

  It's December, and if you've been feeling like you're running on fumes, snapping at your kids over the smallest things, or desperately craving a dark room where nobody needs anything from you—you're not the only one! The holidays bring so much beauty and connection, but they also bring overstimulation, dysregulation, and that version of ourselves we don't always recognize. The one who gets sarcastic and snippy when our partner walks in and asks what's for dinner. The one who hates everyone around us by 5 PM, even though we love them deeply. This week, I'm joined by Alyssa Blask Campbell, M.Ed., CEO and founder of Seed & Sew, globally recognized expert in emotional development, and author of Tiny Humans, Big Emotions and her newest book, Big Kids, Bigger Feelings, which just came out. Alyssa is here to help us understand what's actually happening in our bodies when we get overwhelmed—and more importantly, what we can do about it. In this episode, you'll learn: 🎄 Why I threw a waffle across the room one morning a couple of years ago, and what I learned about myself and nervous system dysregulation in the aftermath 🎄 Why regulating your nervous system isn't about "thinking your way out of it" 🎄 Five practical, accessible strategies you can use right now to stay regulated This conversation is exactly what I needed heading into December. Because when we understand our nervous systems and give ourselves the tools to regulate, we start showing up as the moms we actually want to be. For full show notes, including takeaways, click here. *** Announcements: ✨ Take Alyssa's free sensory regulation questionnaire at seedquiz.com to discover what drains you, what recharges you, and how to support your nervous system this holiday season. ✨ Today is the last day of our Slow-vember Sale where Flecks of Gold is $5 off! This journal is designed to help you savor the small, sacred moments of motherhood and find beauty in the everyday chaos. Related Episodes: 449: 3 Simple Strategies to Prevent After-School Meltdowns // Alyssa Blask Campbell 405: 3 Tips to Manage Your Mental Load During the Holidays // 3 in 30 Team 325: How to have Less-Stressful, More Meaningful Holidays // Desirae Endres from Minimal-ish Sponsors: Hand-Lettered Design:  If you're looking for the perfect gift for a child or woman in your life who likes art or creativity, this is it. You can get 10% off your order at Hand Lettered Design with the code Rachel10. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

  --------  

  40:35

  --------

  40:35
• 458: Three Simple Phrases Your Kids Need to Hear from You // Eli Harwood

  You know that sting in your chest when one of your kids says "I hate you" or slams their door in anger? Every instinct in you wants to smooth it over, to fix it, to make them not be mad at you anymore. But what if your discomfort with their anger is actually getting in the way of the connection you're trying to build? In this episode, I'm talking with my longtime friend Eli Harwood, known online as Attachment Nerd. She's a licensed therapist, attachment expert, and bestselling author who earned secure attachment in her own life after a difficult childhood. Eli shares three simple phrases her mom said to her that helped heal their relationship and build trust between them—phrases any of us can start using today. In this episode, you'll learn: 💜 Why Eli's mom had to convince herself it was okay for Eli to be mad at her 💜 The difference between "right side up" and "upside down" parenting 💜 What Eli thinks about adult children cutting off their parents—and why nobody does this lightly Even if you didn't grow up with secure attachment modeled for you, even if you've made mistakes, you can start building that bond with your kids today. For full show notes, including takeaways, click here. *** Announcements: ✨ Want to start noticing the good in your motherhood? The Flecks of Gold Journal is a simple one-line-a-day practice that helps you see your kids and your life differently. Grab yours here—it's the perfect gift for yourself or another mom this holiday season. Related Episodes: 387: Why Calming Yourself Helps Calm Your Child // Eli Harwood, MA, LPC 386: Raising Securely Attached Kids // Eli Harwood, MA, LPC 367: 3 Ways to Create Lasting Bonds with Your Kids // Mike Westover (Rachel's Dad!) Episode Sponsors: Factor: Eat smart at FactorMeals dot com SLASH 3in3050off and use code 3in3050off to get 50% off your first box, plus Free Breakfast for 1 Year. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

  --------  

  39:54

  --------

  39:54
• 457: Three Ways to Recover from Mom Burnout

  You know that feeling when you're completely tapped out—when you can't give one more ounce of yourself to anyone, including you? That's not just exhaustion. That's burnout. And it doesn't mean you're failing at motherhood. This week is Thanksgiving 🦃, and for many of us, that means facing all the "lions"—family dynamics, cooking timelines, travel stress, and that never-ending holiday mental load. But here's the thing: your body doesn't know the difference between being chased by a lion and planning Thanksgiving dinner. And that matters more than you think. When I was a mom of young kids, I was deep in burnout—new baby who wouldn't stop crying, a husband working endless resident hours, and grief I hadn't processed from losing my own mom. I felt like the fire inside me had completely gone out. But I learned something powerful: recovering from burnout isn't about powering through or getting more sleep. It's about rekindling your fire in your body, your mind, and your spirit. In this encore episode (one of my all-time favorites), I'm sharing three science-backed strategies that helped me climb out of depletion mode—and that I still use today when I feel myself slipping. Even if you're not fully burned out right now, these tools will help you notice when you're heading in that direction and course-correct before you're running on empty. In this episode you'll learn: 🏃‍♀️ Why you hold onto every hard moment but forget the good ones by bedtime—and how to fix it 🧠 What Thanksgiving dinner planning and being chased by a lion have in common (spoiler: your nervous system can't tell the difference) 💓 The physical things your body needs to believe it's safe (because telling yourself to relax doesn't work!) Free worksheet! Download the Recovering from Mom Burnout worksheet with reflection prompts at 3in30podcast.com/recover For full show notes, including takeaways, click here. *** Announcements: ✨ Slow-vember Reminder! Find calm in the chaos with our Flecks of Gold Journal—on sale now for $5 off through December 8 at 3in30podcast.com/flecks. A quick daily note of gratitude might just be the simplest soul-care practice you add this season. 💜 Related Episodes: 441: The 4 Types of Self-Care Every Mom Needs // Mia Hemstad 413: What to Do When You’re Juggling Too Much // Amy Wilson 398: How to Plan for an Energizing (not Exhausting) Holiday Season // Dr. Amber Price Episode Sponsors: AirDoctor: Head to AirDoctorPro.com and use promo code 3in30 to get up to $300 off today! It comes with a 30-day money-back guarantee and a free 3-year warranty—an $84 value Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

  --------  

  32:13

  --------

  32:13
• 456: Your Brain Isn’t Broken. It’s Busy! ADHD Strategies for the Holidays // Amy Marie Hann

  Managing ADHD during the holidays takes more than willpower—it takes understanding your brain and planning around it with compassion. When I started researching ADHD to help one of my kids, I didn’t expect to discover that I had it too. But learning how my brain works has changed everything about how I approach motherhood, especially during the busiest season of the year.   In this episode, I’m joined by Amy Marie Hann, author of Master the Mundane, to talk about how ADHD shows up in motherhood and how we can create calmer, more intentional rhythms through the chaos of the holidays. Amy’s wisdom helped me see my brain with more grace and gave me tools to protect my energy instead of pushing past my limits. Even if you don’t have ADHD, this conversation will help you navigate the mental load of motherhood with more clarity, calm, and self-kindness. In this episode you’ll learn: 🧠 How to recognize when you’ve slipped into “depletion mode” — and what to do to climb out of it. 🧠 How to build a holiday season that fits your brain’s actual capacity (not everyone else’s). 🧠 Why rest and creativity are non-negotiable if you want to avoid ADHD burnout. For full show notes, including takeaways, click here. *** Announcements: ✨ Slow-vember Reminder! Find calm in the chaos with our Flecks of Gold Journal—on sale now for $5 off through December 8 at 3in30podcast.com/flecks. A quick daily note of gratitude might just be the simplest soul-care practice you add this season. 💜 Related Episodes: 403: Brain Science Simplified: How to Be a More Effective Parent // Dr. Dan Siegel 391: Parenting a Child with ADHD: How to Stay Calm and Connected // Rachel on The Childhood Collective 323: Parenting with ADHD // Alex Gilbert Episode Sponsors: BetterHelp: 3 in 30 Takeaways for Moms is sponsored by BetterHelp. Go to betterhelp.com/3in30 to get 10% off your first month of online therapy. Cure Hydration: For 3 in 30 listeners, you can get 20% off your first order at curehydration.com/3in30 with code 3in30. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

  --------  

  37:05

  --------

  37:05

Más podcasts de Educación

Podcasts a la moda de Educación

Acerca de 3 in 30 Takeaways for Moms

3 in 30 Takeaways for Moms: Podcasts del grupo