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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
47 episodes
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
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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
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