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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
59 episodes
Why Drinking Culture Keeps Women Burnt Out, Stressed, and Stuck EP 57
In this episode, I’m breaking down the hidden ways drinking culture keeps women overwhelmed, exhausted, and disconnected from themselves, even if they “don’t drink that much.”After seeing a reel glamorizing wine and mocking Dry January, ...
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Season 1
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Episode 57
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10:53
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Healing the Father Wound: Masculine Templates, Breathwork, and the Legacy of My Stepdad EP 56
This episode is a love letter, and a reckoning, with the man who meant the world to me.As the six-year anniversary of my stepdad’s passing approaches, I find myself reflecting on who he knew me as (a stressed, drinking woman working in c...
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Season 1
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Episode 56
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19:51
Why We Keep Choosing What Hurts (Even When We Know Better) EP 55
You know those moments when you catch yourself doing the exact thing you swore you wouldn’t do again — and you know better — but you still do it?In this episode, I share the surprisingly relatable story of my too-hot showers (ye...
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Season 1
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Episode 55
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12:42
When Speaking Your Truth Makes You “Too Much”: Spiritual Gaslighting, Fawning, and Standing in Integrity EP 54
In this episode, I get real about spiritual gaslighting, nervous system fawning, and the moments that test your integrity the most.From being told I was “shaming” others for speaking truth about alcohol culture, to receiving an em...
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Season 1
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Episode 54
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13:44
Do We Drink to Stay Small? How Alcohol Becomes a Form of Self-Protection and What It Takes to Expand Beyond It EP 53
Ever wondered why you kept drinking, even when part of you knew it was holding you back? In this episode, I talk about the truth behind alcohol and smallness: how drinking can become a subconscious form of protection that kee...
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Season 1
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Episode 53
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6:11
You Quit Drinking… and Suddenly Everyone Gets Weird About It (How Sobriety Changes Your Relationships — and Why That’s Not a Bad Thing) EP 52
Let’s talk about the part of sobriety no one prepares you for: the people part. The awkward silences. The defensiveness. The friends who ghost because your growth makes them look at their own habits.In this episode, I’m pull...
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Season 1
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Episode 52
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15:21
How to Know What’s Right for You (and Stop Second-Guessing Everything) EP 51
In a world saturated with coaches, experts, and influencers, how do you actually know which advice is right for you?In this episode, I share a grounded framework for developing discernment and reconnecting to your inner auth...
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Season 1
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Episode 51
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13:40
The Power of Morning Gratitude: A Simple Practice to Shift Your Energy and Rewire Your Mind EP 50
This short Thanksgiving weekend episode is a heartfelt reminder to slow down and notice the good. I’m sharing how a simple morning gratitude ritual can literally rewire your brain, lift your mood, and build lasting resilience, even ...
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Season 1
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Episode 50
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6:01
What Self-Leadership Really Looks Like When You’re Triggered and Exhausted EP49
There are moments when all the tools, the breathwork, the awareness — they just don’t seem to be enough. You’re tired. Reactive. Snapping at people you love. Projecting . And underneath the surface, you can feel something deep...
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Season 1
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Episode 49
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14:52
Are You Busy… or Are You Just Avoiding Yourself? Loneliness, stress, and learning to feel safe being alone without alcohol EP 48
Do you find yourself filling every hour of the day, always making plans, or reaching for a glass of wine just to avoid the silence? You’re not lazy, broken, or “bad at being alone”—you’re likely caught in a stress response.In this episod...
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Season 1
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Episode 48
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12:28
Repeating Assignments: The Real Reason You Keep Fighting (Hint: It’s Not Them) EP 47
Do you ever feel like you’re having the same fight with your partner on repeat? The same arguments about unspoken expectations, the same resentment building when your needs aren’t met?Here’s the truth: it’s not really about them...
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Season 1
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Episode 47
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13:26
The Power of Now Explained: How to Heal Triggers, Stress Responses, and the Inner Critic EP 46
Ever picked up The Power of Now and felt like it was a little too dense to really apply? In this episode, I break down the juiciest lessons from Eckhart Tolle’s classic and show you exactly how to use them in your real life.You’...
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Season 1
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Episode 46
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15:39
Use This as a Cautionary Tale: Over-Giving, Stress, and Crawling Out of the Lows EP 45
This episode is a vulnerable reflection on one of the lowest chapters of my life—2017 through 2019—when over-giving, over-doing, and self-abandonment left me exhausted, lonely, and numbing with wine. I unpack the limiting beliefs an...
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Season 1
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Episode 45
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13:13
How to Reset and Refocus: A Nervous System Framework for Fall EP 44
Feeling the pull for a reset? Fall is the perfect time to pause, release what’s complete, and create space for renewal. In this episode, I share a practical reset framework rooted in nervous system healing, breathwork, and values-based l...
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Season 1
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Episode 44
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12:15
I Don’t Fake ‘O’s Anymore—So Why Would I Fake My Life? EP 43
Have you ever pretended to be okay just to fit in — whether in the bedroom, at a party, or in your everyday life? In this raw and honest episode, I explore what happens when we stop faking it and start living in truth.I share a personal ...
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Season 1
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Episode 43
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12:24
Before You Manifest: Nervous System Truths & the Real Universal Laws That Shape Your Life EP 42
Before you dive into manifestation workshops or try to “call in” your next level, there’s a deeper truth to understand: your nervous system sets the stage for everything you create. In this episode, I explore why chronic stress and unresolved s...
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Season 1
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Episode 42
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17:17
What’s Weighing You Down? The Science of Releasing Stress You’re Storing EP 41
You’ve talked about it in therapy. You’ve journaled. You’ve forgiven. You’ve reframed. But years later, something tiny happens — and your body reacts like it’s all happening again.That’s an “open loop” — an unfinished survival r...
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Season 1
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Episode 41
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14:01
Do Your Habits Match Your Values? An exercise EP 40
Are you living in alignment with what you say you value — or just hoping it’ll happen someday? In this follow-up to last week’s episode on building a solid foundation, I’m walking you through a practical, eye-opening values align...
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Season 1
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Episode 40
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11:29
How to Build a Foundation That Supports Your Energy, Growth, Healing, and Goals EP 39
I’ve been thinking a lot lately about foundations—not just in the house we built (which literally has 6 inches of concrete in the walls), but in my body, my health, my business, and my life.Because the truth is, for years, I was trying t...
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Season 1
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Episode 39
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25:20
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
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