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The Deliberate Exchange - Navigating Stress, Sobriety & Self-Trust — One Deliberate Step at a Time
The Deliberate Exchange is a podcast for women ready to lead themselves through stress, sobriety, and self-trust — one deliberate step at a time.
Hosted by Chelsea — a stress and confidence coach, breathwork facilitator, and Interim Director of She Walks Canada — each episode offers mindset tools, emotional regulation practices, and real conversations that help you reclaim your power and presence.
Whether you're sober, sober-curious, or simply seeking deeper self-leadership, you'll find insights on stress relief, nervous system healing, and the mind-body connection. Expect solo episodes, some guest interviews, and practical guidance to help you stop performing and start becoming who you really are.
This is for women who want to feel calm, clear, and confident — and know their growth isn’t an accident... it’s a choice.
Episodes
40 episodes
Why Breathwork Changes Everything: Trauma, Addiction, and Reclaiming Self with Anthony Abbagnano EP 38
This conversation would not have been possible without breathwork.Literally.Months ago, in a breathwork journey, I voice journaled about someone I felt was meant to cross my path. I didn’t know who it was, only that “their name start...
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Season 1
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Episode 38
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55:38
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That Glass of Wine Isn’t Self-Care—It’s a Survival Response EP 37
What if your evening glass of wine wasn’t “me time”… but actually your nervous system screaming for help?In this episode, I share the truth that most women don’t want to admit—but deeply feel: Alcohol is often less about enjoyment and mo...
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Season 1
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Episode 37
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12:37
You Quit Drinking — So Why Does It Feel Harder Now? The Truth About the Pink Cloud, Emotional Backlog & How to Finally Clear It EP 36
You quit drinking. You’re proud of yourself. You’re clear, focused… maybe even riding the pink cloud.But then — something shifts. You feel anxious. Disconnected. Emotionally heavy. And you wonder: Why does life feel harder n...
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16:37
Long Game Energy: How to Heal, Manifest, and Actually Trust the Process EP 35
You’re doing the mindset work.You’re trying to manifest abundance.You know what you want… so why does it still feel so far away?In this episode, we dive deep into why real change—healing, growth, sobriety, nervous system...
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Season 1
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Episode 35
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13:09
Steal My Daily Rituals: The Modalities That Keep Me Grounded, Clear, and Connected EP 34
Ever wonder what actually helps when you're spiraling, snapping at your partner, or deep in self-doubt? In this episode, I share the exact nervous system-based rituals I use to shift from reactive to rooted—even when nothing external changes.
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Season 1
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Episode 34
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20:17
I Lost My Sh*t While Building Our House—and I Teach Breathwork... EP33
You can meditate, journal, breathe, and still break down.I open up about the behind-the-scenes of building our dream home—what it cost me emotionally, physically, and mentally. From screaming matches and bleeding knuckles to ner...
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Season 1
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Episode 33
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17:18
From Surviving to Self-Led: The Small Choices That Changed My Life
Another off-the-cuff episode, I peel back the curtain on what life looked like before I became the version of myself you see today. I share the raw, unfiltered truth of my journey — from numbing with wine (and puzzles) and silence at t...
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Season 1
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Episode 32
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27:35
Why You Still Reach for the Wine: Lapses, Nervous System Triggers, and the Real Reason You Can’t Just Stop Drinking
Why do we keep drinking when we know we feel better without it? In this honest episode, I look at the connection between relapse/lapse, alcohol cravings, and the nervous system. If you've ever said “I feel better sober… and still, I dr...
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Season 1
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Episode 31
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7:44
I Didn’t Prep for This Episode... and That’s Exactly What I Needed EP #30
I hit record without a plan—and let my stream of consciousness lead the way. What came through? A deep reflection on how my perfectionism keeps me stuck, why the pressure to “get it right” almost stopped me from recording, how choosing to...
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Season 1
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Episode 30
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25:34
This is How You Rewire Your Thoughts—One Morning at a Time EP#29
This short, powerful episode is your 5-minute reset. Whether you're driving, walking, getting ready—or feeling stuck—this is your invitation to take the wheel.These five statements aren’t fluff. They’re tools. Tools to shift you...
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5:10
You’re Not Broken — You’re Burnt Out: What Stress Has Really Been Doing to You (And How to Get Free) EP#28
If you’ve been wondering why you can’t stop snapping, crying, numbing out, or spiraling into shame — this episode is for you.Because it’s not that you’re lazy or broken or too emotional. You’re stuck in a chronic stress response...
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Season 1
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Episode 28
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15:26
10 Things I Let Go Of to Reclaim My Energy, Confidence & Inner Peace EP#27
Feeling constantly overwhelmed, stuck, or like you're living someone else's life? In this episode, I reveal the 10 things I let go of to reclaim my energy, confidence, and inner peace—without the hustle or burnout. You’ll learn why ...
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Season 1
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Episode 27
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21:00
The Hard Truth About Healing, Wellness—and Alcohol EP#26
If you're eating clean, meditating, going to yoga, reading all the self-development books—and still feeling stuck, anxious, or disconnected—this episode is for you.This is an honest conversation, where I explore the hidden reason...
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Season 1
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Episode 26
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11:47
If You’ve Ever Silently Questioned If You Drink Too Much, This Episode Is For You EP#25
I didn’t wake up one day and just “know” I had a drinking problem.For a long time, my habits looked totally normal—because they matched everyone else’s. But under the surface, I was quietly unraveling.Anxiety. Blackouts. Depression t...
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Season 1
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Episode 25
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12:07
Trusting the Expansion: How to Move Through Resistance and Step Into Your Next Level
Are you standing at the edge of something new but feeling stuck in fear, doubt, or uncertainty? In this episode, we explore how to trust the pull toward expansion—in your business, relationships, or personal growth—and how to recognize a...
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Season 1
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Episode 24
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8:38
The Real Reason You’re Exhausted (It’s Not What You Think) EP#23
If you’re constantly doing, giving, and grinding—but still feeling disconnected, overwhelmed, and worn out—this episode is for you.I talk about what you’re really avoiding: stillness. The kind of stillness that makes you meet yo...
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Season 1
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Episode 23
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10:18
Change Is Hard: Why You Feel Stuck & How to Finally Move EP #22
Change isn’t just about deciding—it’s a process. If you’ve ever felt stuck, overwhelmed, or like you keep repeating the same patterns, it’s not because you lack willpower. It’s because real transformation happens in stages.
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Season 1
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Episode 22
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12:16
Finding Stillness, Trusting the Unknown & Creating a Life You Love EP#21
What happens when you leave corporate banking to open a heart-centered yoga studio during a pandemic? Kristina, founder of The Lotus Loft, shares her incredible story of transformation, surrender, and trusting intuition. We dive int...
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45:34
What to Do When You Get Fired (or Your World Falls Apart): A Roadmap
In this episode I talk about when I got fired... and dive into the emotional rollercoaster of losing something significant in your life—whether it's a job, a relationship, or anything that shakes your sense of security. I share how I real...
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Season 1
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Episode 20
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11:30
What’s in a Word? How Words Shape Us (and How to Take Back Control)
The words we use and the events we experience shape our identity—but only if we let them. In this episode, we uncover the hidden power of words. For me the words sober, divorced, fired carried so much weight....
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Season 1
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Episode 19
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10:02
Feeling Angry? Two Ways To Handle This Big Emotion Ep#18
We don’t talk about this enough—especially as women. Anger is often seen as something to suppress, avoid, or be ashamed of. But what if anger isn’t the enemy? What if it’s actually energy—a force that, when harnessed, can lead to clari...
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Season 1
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Episode 18
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10:10
Stress Was Running The Show... How I got out of that sh!t cycle EP#17
Feeling stuck in stress, overwhelm, or the same frustrating cycles—whether in your career, relationships, or self-growth? In this episode I'm letting you in on the hidden patterns that kept me stuck, what it took to get out of it, and how you c...
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Season 1
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Episode 17
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13:22
The Let Them Theory: Why It’s So Hard & How to Actually Live It EP 16
You’ve probably heard of the Let Them Theory—it’s all over social media. If someone doesn’t choose you, let them. If they don’t respect your boundaries, let them. If they don’t prioritize you, let them.
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Season 1
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Episode 16
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10:16
Manifesting Love, Success, & a Life You Love - Interview with Kevin Foster EP#15
What does it really take to build a life filled with love, purpose, and success? In this episode, I sit down with one of the most interesting men I know—full-time musician, one-man band, and modern-day troubadour, Kevin Foster… who also happens...
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Season 1
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Episode 15
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49:24
What Death Taught Me About Truly Living EP#14
Maybe grab your tissues before listening. What if the hardest moments of your life were actually guiding you toward your greatest transformation? In this episode, I share how facing loss forced me to see life differently—and ...
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Season 1
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Episode 14
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21:46