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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
69 episodes
What Is the Law of Ambition? 6 Steps to Use It to Expand Capacity, Money & Momentum EP 67
What if ambition isn’t about wanting more, but about what you’re actually able to hold?In this episode, I’m breaking down the Law of Ambition — a concept that really resonated when I heard it and it reshaped how I think a...
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Season 1
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Episode 67
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10:25
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I Stopped Chasing Breakthroughs and Built a Practice Instead EP 66
If self-improvement has started to feel exhausting instead of supportive, this episode is for you.In this episode, I talk about why real change doesn’t come from breakthroughs, discipline, or trying harder, it comes from consistent, nerv...
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Season 1
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Episode 66
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15:35
Why You Still Feel Stuck Even Though You’re Doing Everything Right EP 65
If you’ve done the therapy, changed the habits, and “done the work” but life still feels like it's a lot of 'work', heavy, or tight, this episode is for you.In this episode, I explore why personal growth can stop working even when you’re...
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Season 1
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Episode 65
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12:12
When “It’s Fine” Actually Isn’t: The Cost of Coping EP 64
If you’re high-functioning, capable, and holding a lot together, but quietly relying on alcohol or other coping habits to get through your days, this episode is for you.I explore what happens when “it’s fine” actually isn’t, through a ne...
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Season 1
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Episode 64
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8:31
You Quit Drinking… So Why Does Everything Feel Harder? EP63
If you quit drinking and feel more emotional, anxious, or dysregulated instead of better, you’re not alone and nothing has gone wrong.In this episode, I explains why quitting alcohol can initially feel harder, not easier, throug...
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Season 1
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Episode 63
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12:12
Why Change Is Harder Than Intention EP 62
Drinking, stress, and the nervous system’s role in the stop/start cycle...On January 1, 2019, I told myself I was done drinking.By January 4, I said fuck it and drank.In this episode, I share the truth abo...
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Season 1
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Episode 62
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14:23
So You Want to Quit Drinking? Why It’s a Cycle (Not a Switch) & What to Expect in the First Year EP 61
So you want to quit drinking ... or maybe you’re still thinking about it.In this episode, we explore why quitting drinking isn’t a single decision, but a change cycle and how understanding that cycle can remove shame, ...
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Season 1
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Episode 61
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15:35
You Don’t Need Another Lesson. You Need to Breathe. A 6-Minute Nervous System Reset Before Christmas EP 60
Three days before Christmas, you don’t need another podcast episode with lessons, takeaways, or mindset shifts.You need breath.This 6-minute guided breathwork episode is a gentle nervous system reset designed to help you release t...
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Season 1
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Episode 60
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6:23
I Underestimated the Power of My Sobriety: The 100 Women Project EP 59
For years, sobriety has been part of my life, but I underestimated the power it had not only in my own healing, but in my work, my leadership, and the women I was meant to serve.In this episode, I share why I’m finally naming sobriety as...
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Season 1
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Episode 59
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13:16
If You’re the Strong One Holding It Together: 3 Shifts to Make December Feel Lighter EP58
If you find yourself unraveling every December, overwhelmed, overstimulated, resentful, exhausted, or suddenly questioning your entire life, this episode will land.I break down the reason high-functioning, high-capacity women hi...
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Season 1
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Episode 58
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13:44
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
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