Have you ever felt an inexplicable wave of self-doubt, a hesitation in speaking up, or an unshakable fear of rejection—without fully understanding why? These subtle yet powerful feelings may be rooted in "little t" traumas—those everyday wounds that seem small on the surface but quietly shape how we see ourselves and interact with the world. Nearly every woman has experienced these moments, often dismissing them as insignificant, yet they accumulate over time, influencing confidence, relationships, and emotional well-being.

In this episode, we uncover the hidden weight of "little t" trauma, how to recognize its impact, and, most importantly, how to begin the journey of healing with hero and therapist Jen Baumgold. Jen is a licensed clinical social worker and psychotherapist who specializes in trauma treatment. She is certified in EMDR and works with clients to help untangle the knots of trauma while finding a path toward healing and resilience. After graduating with her master's in social work, Jen began her career at the New York Fire Department counseling service unit, where she worked until 2016. During her time there, she provided crucial mental health support to FDYN members and their families.

In addition to her private practice, Jen is an active member of the Fair Field Trauma Response team, a volunteer alliance of mental health professionals committed to aiding first responders and the local communities in healing from trauma, tragedy, and stress.

Tune in!

What You Will Learn:

• [00:01] Intro and a bit about our guest today, Jen Baumgold
• [04:36] The purpose and importance of EMDR therapy
• [05:59] How “small t” trauma differs from “big T” trauma
• [08:16] Why “small t” traumas are often minimized and overlooked
• [09:32] The most common emotions associated with “small t” trauma
• [10:16] How everyday wounds accumulate and shape our self-perception
• [13:57] How “small t” trauma affects relationships and emotional wellbeing
• [16:47] Patterns and behaviors that indicate unresolved “small t” traumas
• [18:30] Common coping mechanisms around “small t” traumas
• [24:34] Understanding, correcting and healing from “small t” trauma
• [28:20] ”Small t” vs. “Big T” trauma impacts on nervous system and steps to healing
• [36:44] Jen's advice on how to start your healing journey
• [37:39] Wrap up and end of the show

Standout Quotes:

• “Small t trauma threatens our social connections, and that's why it doesn’t feel as life-threatening, but it can be just as impactful if not more than big T traumas.” [06:06]
• “What might be traumatic to you, big T or little t, may or may not be to another person.” [30:08]
• “Healing “little t” traumas takes awareness, and tuning inwards to make sure you can take the experiences and commit them to your nervous system.” [33:36]

Let’s Connect

Jennifer Baumgold

Website: https://www.lotuspsychotherapyfc.com/jennifer-baumgold-lcsw

LinkedIn: https://www.linkedin.com/in/jennifer-baumgold-b6ba8077

Chandler Stroud

Website: https://healingheroespodcast.com/

Mixing, editing and show notes provided by Next Day Podcast.

Exploring the Practice of Rolfing with Moylan Ryan

What if the way you move—how you stand, walk, and even breathe—could unlock a deeper sense of freedom and alignment? Rolfing, a powerful form of structural integration, offers a profound way to release tension, improve posture, and reshape both body and mind. More than just a physical adjustment, it is a process of unraveling old patterns, restoring balance, and reconnecting with your authentic self. By working with the body's fascial system, Rolfing helps break free from restrictive habits, allowing for greater ease, fluidity, and presence in everyday life. It’s not just about movement—it’s about transformation from the inside out.

In this episode, we talk about the somatic practice of rolfing with a special guest, Moylan Ryan. Moylan is originally from Ireland, where he trained as a somatic psychotherapist, but eventually relocated to the US nearly 21 years ago to study at Dr Ralph Institute in Boulder, Colorado. Moylan recognizes Rolfing's structural integration as a profound means of bringing deep change to one's psychology, a reshaping of both neural and fascial plasticity. Moylan has a private practice as a somatic therapist in Tempe, Arizona, where he offers all things structural integration, neurodynamic breathwork, and movement education as integral parts of his healing process. Moylan is currently completing his book, Living Aligned, a compilation of over 40 years of experience exploring the landscape of both the inner and outward world.

Tune in!

What You Will Learn:

• [00:01] Intro and a bit about our guest today, Moylan Ryan
• [05:33] Why people seek Moylan’s guidance and expertise
• [08:28] What rolfing is and what happens in a session
• [16:51] The recipe of rolfing’s 10-successive sessions and their restorative power
• [31:57] How Moylan creates a sense of safety and connection in rolfing session
• [31:57] What intrigued Moylan about Rolfing and how he got started
• [40:03] The most surprising lesson Moylan has learned from healing others
• [43:44] Empowerment: Re-embodying yourself and planting seeds of consciousness
• [48:45] The value Aikido presents and what makes it unique
• [50:02] Simple rolfing practices that you can try at home
• [52:36] Wrap up and end of the show

Standout Quotes:

• “When a person is conditioned to play small, they begin to disappear.” [18:34]
• “Rolfing helps people to move away from reacting to old limiting scripts into developing full responsibility, further wellbeing and dharma.” [24:08]
• “It’s only when we have a front and a back awareness that we can have a center; if we don’t have a front and back awareness, you’ve to create a false center, which is being self-centered.” [26:16]

Resources Mentioned

Reset Breathwork Episode with Katie: https://healingheroespodcast.com/transform-your-idea-of-self-worth-with-reset-breathwork/

Let’s Connect

Moylan Ryan

Website: https://www.moylan-ryan.com/

LinkedIn: https://www.linkedin.com/in/moylanryan/

Chandler Stroud

Website: https://healingheroespodcast.com/

Mixing, editing, and show notes provided by Next Day Podcast.

Self-Sabotage: Time to Stop Standing in Your Own Way

Have you ever felt like you're on the brink of success, only to find yourself pulling back, procrastinating, or making excuses at the last moment? It’s as if an invisible force is keeping you stuck, preventing you from reaching your full potential. That force is often self-sabotage—a silent, internal battle where fear, doubt, and limiting beliefs work against your best intentions. It can disguise itself as perfectionism, productivity, avoidance, or even self-doubt, making it difficult to recognize. The good news? These patterns aren’t set in stone. By becoming aware of how self-sabotage operates, you can break free from its grip, rewire your mindset, and start moving forward with confidence.

In this episode, we talk about the art of self-sabotage, how we get into our way knowingly or subconsciously, and—most importantly—how to break free from self-sabotage with our hero and mindset coach, Katie Wee. Katie is a mindset coach, keynote speaker, actress, survivor, writer, and the founder of Happy Camp. Katie has appeared on TV shows such as Modern Family, Hawaii Five-0, New Girl, and General Hospital, and her writing has been featured on Newsweek and The Huffington Post. At Happy Camp, she teaches others how to love themselves on the deepest level and use manifestation to create what they want in their lives, all while blissing out in paradise.

Tune in!

What You Will Learn:

• [00:01] Intro and a bit about our guest today, Katie Wee
• [07:05] What mindset coaching is and why people seek Katie’s guidance
• [08:02] Understanding self-sabotage: What it is and common ways we engage in it
• [09:53] How self-sabotage disguises itself and the behaviors that fuel it
• [17:46] How self-sabotage becomes automatic and weaved in our unconscious mind
• [25:12] How self-sabotage impacts our happiness and the way we show up
• [27:40] Practical tips to shift from self-sabotage to self-support
• [34:29] Becoming conscious inside our own experience
• [41:08] How to start shifting from “I’m not enough” to “I am enough” energy
• [48:11] Katie’s advice for those feeling overwhelmed by self-sabotage and change
• [52:52] Wrap up and end of the show

Standout Quotes:

• “It takes 17 seconds for a thought to collect another thought that’s like it, so if you’re thinking positively for 17 seconds, keep that going for another positive thought.” [26:45]
• “Often, the first thought is just an automatic program; let the second thought inform your action rather than being reactive; the goal is to be responsive rather than reactive.” [29:49]
• “Letting yourself meet your goals is self-love; self-love is not surrendering to what you want at the moment.” [36:48]
• “Our thoughts create how we feel; our feelings create our actions; our actions create our life.” [39:20]

Resources Mentioned

The Big Leap by Gay Hendricks: https://www.amazon.com/Big-Leap-Conquer-Hidden-Level/dp/0061735361

Let’s Connect

Katie Wee

Website: https://www.katiewee.com/

Instagram: https://www.instagram.com/itskatiewee/

Chandler Stroud

Website: https://healingheroespodcast.com/

Mixing, editing, and show notes provided by Next Day Podcast.