Free & Well: Break Free From Anxiety & Overwhelm & Feel More Confident With Mental Health, Nervous System Healing & Faith Based Practices
Hey babe, are you ready to stop second guessing yourself & start feeling more confident? On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self. I'm so glad you're here. My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety. I'm here to...
307 | 5 Things I Don't Do In My Friendships Anymore
In today's episode I'm sharing with you 5 non-negotiables I have in my friendships. Boundaries, agreements, communication standards, and how I show up for my friends in ways that shattered those old codependent and people pleasing patterns. I hope you enjoy, friend!
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306 | A Prayer For The Woman Holding it All Together - Set It Down, Friend
Today's episode is a short prayer for the woman who feels like it's all so heavy. You're tired. You're exhausted from all the weight, the pressure, holding it all together. This prayer is for you, friend.
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<...
305 | What Happened When I Stopped Trying to Get New Friends to Like Me
I used to get coffee with a new friend and hyper-focus on "does she like me?" "did that sound weird?" and filtering myself so she would like me...
Can I tell you friend that releasing this has saved me so much energy, heart, time and has actually helped me make more genuine friends?!
In today's episode I'll share with you about my experience making new friends, this huge mindset shift and how it's been wildly helpful in me building genuine, authentic friendships.
I hope you enjoy!
[CALM RESET...
304 | Combining a Breathing Practice AND Prayer? One of My Favorite Christian Mindfulness Practices
If you're wanting to practice more breathing & mindfulness... AND would love to also have more time in prayer & the Word, this is for you my gal.
I'm going to share one of my all time favorite faith centered mindfulness practices that will help you slow down, feel more peace AND connect with God throughout your day.
I hope you enjoy!
[FREE 4 MINUTE CALM RESET AUDIO]
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[CALM RESET...
303 | The More Weird I Got, the Less Anxious I Felt (How Being Your Real Self Reduces Anxiety)
What if your anxiety isn’t coming from who you are… but from who you’re trying to be?
OOFFEEEE
In this episode, I’m sharing something that completely shifted my anxiety:
the more I let myself be weird, honest, expressive, and fully me… the less anxious I felt.
Not because life got perfect—but because I stopped trying to be someone I'm not.
If you’re someone who’s been stuck in people-pleasing, overthinking, or constantly filtering yourself to be more “liked,”...
302 | Anxiety is Different When You're Walking With God (A Christian Therapist's Take)
If you’ve been trying to manage anxiety on your own—overthinking, pushing through, using all the “right” tools—but still feel overwhelmed… this episode will remind you of the one and BIGGEST reminder to keep at the forefront of your mind.
Because healing anxiety with God is not the same as the secular, self-reliant approach.
In today’s episode, we’re talking about what it looks like to stop carrying everything on your own and start inviting God into your healing journey—your thoughts, your nervous system, your fears, and your id...
301 | Stop Being the "Good Girl" & Start Being Who God Actually Created You to Be
If you’ve spent your life being the “good girl”—the one who keeps the peace, follows the rules, avoids conflict, and puts everyone else first—this episode is going to gently (and honestly) disrupt that pattern... and show you how that's actually keeping you stuck & from living out your God given gifts.
In this episode, we’re diving into the 3 powerful reasons to stop performing “good” and start embracing your authentic, weird, fully expressed self—the version of you that actually holds your confidence, your creativity, and your God given gifts.
Inside...
300 | If I Was Starting My Anxiety Journey Over, I'd Start With These 3 Daily Habits
If you’re a high-functioning, anxious woman who struggles with people-pleasing, overthinking, or never quite feeling “enough,” this episode is for you.
In today’s episode, I’m walking you through the 3 daily habits that have completely changed the way I manage anxiety—not in a perfect, rigid way, but in a sustainable, real-life way that actually supports your nervous system.
We’re talking about simple, powerful practices that help you feel more grounded, clear, and in control of your emotions—even if your mind tends to spiral or you constantly f...
299 | Feeling Lost or Behind in Your Twenties? Your Permission Slip to Release Comparison & Trust God's Timing for You
If you feel like everyone else has life figured out except you, this episode is for you.
Maybe you feel behind in your 20s, like you should have a clearer direction, a better career, a relationship, more success, or a plan by now.
In this episode, I’m giving you the permission slip your anxious heart may need: you are not behind.
I’m sharing encouragement, mindset shifts, and a gentler perspective for anyone feeling lost, confused, or overwhelmed by comparison and life timelines.
Because your life isn’t a race, and no...
298 | For the Woman Who Feels Everything: How to Be Kind to Yourself When You're an Empath & Have Big Emotions (as a Highly Sensitive Person)
Do you feel everything deeply?
Do your emotions sometimes feel bigger, heavier, or more intense than everyone else around you?
In this episode, I’m sharing my personal experience of being a highly sensitive person (HSP) and navigating big emotions without shaming or judging myself.
I’m opening up about the journey of moving from self-judgment and frustration to self-compassion, grace, and learning how to honor what I’m feeling in healthy ways.
I’ll also share the mindset shifts and practices that help me move through emotional waves with more self-lov...
297 | Why Your Anxious Brain Assumes the Worst & How I'm Rewiring My Brain For More Positive Thinking (as a Therapist)
Does your brain immediately jump to the worst-case scenario? In this episode, we’re diving into one of the most common unhelpful thinking patterns (cognitive distortions) that fuels anxiety: catastrophizing.
I’m sharing my own personal struggle with anxious thinking and how my mind can quickly create stories about everything that could go wrong.
I’ll also walk you through practical tools that have helped me interrupt fear-based thought loops, rewire my brain, and intentionally create space for what else could be true—including positive outcomes and what could go RIGHT...
296 | If You're Feeling Behind, Try These Faith & Mindset Shifting Journal Prompts
Feeling behind, lost, or stuck in a waiting season?
In this episode, I’m guiding you through powerful mindset shifts and reflective prompts to help you reframe negative thoughts, regulate your nervous system, and reconnect with what God might be doing in this season.
Because you’re not behind—you’re being prepared.
If you’re ready to move out of discouragement and into a more grounded, hopeful, faith-filled space, this episode will meet you right where you are.
[CALM AUDIO...
295 | Wedgies & Sweaty Armpits... 1 Slightly Unhinged Mindset Shift To Explode Your Confidence (from an anxiety therapist)
What if your anxiety isn’t the problem… but how much you care about what people think is?
In this episode, we’re breaking free from people-pleasing, overthinking, and the constant need for approval—and getting back to who you actually are. I’m going to share with you some really fun personal stories about what this used to look like for me (sweaty armpits & wedgies will be mentioned).
Because confidence isn’t built by being liked… it’s built by being rooted—in your truth, your voice, and your faith.
...
294 | It's April - Let's Lock In (& My Top 2 Goal Setting Tips)
It's a fresh new season. Today's episode is a pep talk for you to LOCK IN on your big, wild goals and vision. I'll also share with you what I'm experimenting with & how I'm setting goals for this fresh new quarter. Grab your journal & give it a try!
I hope you love it!
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...
293 | A Spicy Approach on How to Find Your True People (Let Your Weird Out)
Struggling to make new friends or find your people? This spicy episode will light a fire under your butt & is all about being so truly you so you can attract aligned friendships, release the surface level to build genuine connections, and stop wasting time on relationships that aren’t meant for you.
[CALM AUDIO BUNDLE PRESALE THRU 4/13]
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292 | A Loving Reminder - You're Doing Great
Take a deep breath—this is your reminder that you don’t need to do more to be worthy. In this short pep talk, you’ll reconnect with your enoughness, release overwhelm, and feel supported, grounded, and at peace.
[CALM AUDIO BUNDLE PRESALE THRU 4/13]
Want in the moment support to get out of your head, break out of the overthinking spiral & feel more calm & grounded?
Grab the CALM Audio Bundle Pre-Sale—powerful grounding tools, breathing practices, and healing audios designed for anxious, overwhelmed women who are ready to regula...
291 | Ready to Be More Consistent With Working Out? Make These 2 Shifts & See What Happens
Struggling to stay consistent with working out? In this episode, I’m sharing 2 simple tips to help you build a sustainable fitness routine (that you'll actually stick with) by shifting your mindset around exercise. This shift in how you approach working out will change the game for you - it definitely made a huge difference for me. This is an approach for the woman who wants to be more active and healthy FOR LIFE - it's a long term mindset shift and I hope it serves you!
[CALM AUDIO BUNDLE PRESALE TH...
290 | 3 Minute Guided Breathing Practice for More Peace
If you’re struggling with anxiety, overthinking, or emotional overwhelm, this quick grounding meditation will help you slow down, reconnect to your body, and find calm. Perfect for daily nervous system regulation, stress relief, and inner peace. I hope you enjoy!
[CALM AUDIO BUNDLE PRESALE THRU 4/13]
Want in the moment support to get out of your head, break out of the overthinking spiral & feel more calm & grounded?
Grab the CALM Audio Bundle Pre-Sale—powerful grounding tools, breathing practices, and healing audios designed for anxious, overwhelmed women who are...
289 | Struggling With Body Image & Comparison? They Are a Distraction From Your Purpose & Your Goals- A Christian Therapist's Take
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<...288 | If You're Feeling Overwhelmed & Overstimulated
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[WORK WITH DEVONEY]
REGULATE & REALIGN SESSION: A 75-minute 1:1 session to help you exhale & know what to focus on right now. Get more info HERE.
GENTLE MOMENTUM BUNDLE: A gentle, grounded 3 session coaching journey. Less spiraling and second guessing. More self trust & confidence. Get more info HERE.
<...286 | If You Feel Like You Should Be Further Along
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[SUBMIT A QUESTION TO THE PODCAST]
Ask Dev your question HERE.
[WORK WITH DEVONEY]
REGULATE & REALIGN SESSION: A 75-minute 1:1 session to help you exhale & know what to focus on right now. Get more info HERE.
GENTLE MOMENTUM BUNDLE: A gentle, grounded 3 session coaching journey. Less spiraling and second guessing. More self trust & confidence. Get more info HERE.
<...285 | A Psychology Backed Tool to Shift Your Mindset in Any Moment
Hey beauty, this is one of my all time favorite ways to shift out of a negative or anxious headspace. It's rooted in psychology and faith principles. I hope you enjoy!
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Ask Dev your question HERE.
[WORK WITH DEVONEY]
REGULATE & REALIGN SESSION: A 75-minute 1:1 session to help you exhale & know what to focus on right now. Get more info HERE.
GENTLE MOMENTUM BUNDLE: A gentle, grounded 3 session coaching jo...
287 | 3 Minute Christian Breathing Practice To Release Overwhelm
[CALM AUDIO BUNDLE PRE-RELEASE]
The first 10 gals who purchase will receive 50% off this bundle before it goes fully live!
[SUBMIT A QUESTION TO THE PODCAST]
Ask Dev your question HERE.
[WORK WITH DEVONEY]
REGULATE & REALIGN SESSION: A 75-minute 1:1 session to help you exhale & know what to focus on right now. Get more info HERE.
GENTLE MOMENTUM BUNDLE: A gentle, grounded 3 session coaching journey. Less spiraling and second guessing. More self trust & confidence. Ge...
284 | God's Calling You Higher: Rewire Your Brain & Step Into Your Next Level God Given Identity
Feeling stuck, small, or like you’ve been playing it safe?
This short, powerful pep talk is an invitation to dream bigger—and to remember that God has more for you than what you’ve been settling for.
In this episode, we talk about why so many women unconsciously shrink their desires, how fear and the nervous system keep dreams “reasonable,” and how faith invites us to expand beyond what feels logical or safe. If you’ve been dimming your vision to stay comfortable, likable, or in control, this is your reminder that the desire for more did...
283 | 3 Minute Breathing Practice & Emotional Check In to Reduce Anxiety
Enjoy this 3 minute breathing practice to soothe your nervous system in a moment of stress or overwhelm. I hope you enjoy!
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Ask Dev your question HERE.
[SPECIAL NEW YEARS OFFERS]
REGULATE & REALIGN SESSION: A 75-minute 1:1 session to help you exhale & know what to focus on right now. Get more info HERE.
GENTLE MOMENTUM BUNDLE: A gentle, grounded 3 session coaching journey. Less spiraling and second guessing. More self trust & co...
282 | The Real Reason I Quit Social Media: Boundaries & Detox Practices I'm Trying Out
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STEADY & SECURE SERIES: A gentle, grounded 3 session coaching journey to calm overwhelm, rebuild self trust & start the new year with confidence. Get more info HERE.
**15% discount through January 18th...
281 | Nervous System Basics - What I Wish I'd Known in My Twenties to Manage Anxiety Better
In today's episode we're diving into the nervous system basics, I wish I'd known when I was starting my healing journey. We'll dive into the window of tolerance, fight/flight, freeze & some top tools I have found supportive. Becoming more versed in my nervous system was an absolute game changer in becoming less overwhelmed, stressed, anxious & becoming more confident, grounded & present in my day to day. I hope you find this supportive & if you do, please share it with a friend!
I appreciate you!
XO
Dev
[SUBMIT A...
280 | Scared of the Uncertainty & Unknown? Trust in God's Perfect Plan for You & Just Take 1 Step at a Time
A grounded, faith-filled reminder to trust God’s timing, even when life feels uncertain or unclear. In this episode, we talk about releasing the pressure to have everything figured out, embracing the unknown, and taking one small, aligned step at a time. Perfect for anyone navigating transition, seeking clarity, or learning to trust God more deeply in the waiting.
You've got this, love.
Cheering you on.
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[THE...
279 | Embracing Your God Given Gifts & Confidence as a Woman With ADHD (ft: Kelsey Spronk)
✨ Do you ever feel like your ADHD and confidence are wrestling with each other—leaving you overthinking, second-guessing, or feeling a little stuck on your next step? If so, this episode was made with so much love for you.
We’re taking a gentle, honest look at how ADHD shapes your self-esteem, your sense of purpose, and the way you make decisions—and how you can begin to see your ADHD not as a flaw, but as a God-given strength, spark, and gift.
Inside this conversation, you’ll explore:
🌿 How ADHD can impact confidence an...
278 | 3 Minute Breathing Practice to Release Anxiety & Soothe Your Nervous System
A quick, calming breathing practice to help you relieve stress, quiet your mind, and ground back into your body. In this short episode, you’ll learn simple breathwork and grounding techniques to ease self-doubt, reduce anxiety, and regulate your nervous system. Perfect for anyone feeling overwhelmed, stuck in their head, or needing a moment of calm and clarity.
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[THE REALIGN SESSION]
A 75-minute 1:1 session to hel...
277 | Feel Like You're Behind? The Psychology Behind this Belief & a Faith Filled Reminder That You're Right Where You Need to Be
Feeling behind or like you’re moving backwards?
In this episode, we explore why you’re not behind, why your path is unfolding perfectly, and how God is working everything together for your highest good. You’ll learn how to release comparison, trust divine timing, and see the purpose in your current season—even if it feels slow, uncertain, or confusing. This is your reminder that God is guiding every step, preparing you, strengthening you, and positioning you for exactly what He’s called you to.
[SUBMIT A Q...
276 | 2 Psychology Backed Goal Setting Hacks so You Stick With Them
These are 2 of my own personal tools for goal setting. I use these quarterly, monthly, weekly & am obsessed. As someone with a million goals in every direction of my life, these have felt so helpful in keeping me focused on my true, genuine priorities! Let me know what you think!
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[ABOUT FREE & WELL]
The Free & Well Podcast is for the girl who:
275 | What God is Shifting in My Business & The Messy Middle of Creating New Routines & Taking Action in Your Life
Please forgive the audio, this was recorded out on a hike. In this episode, I'm sharing the messy middle of what's been going on behind the scenes of my business and why the implementation has been a little more inconsistent than I would like.
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[ABOUT FREE & WELL]
The Free & Well Podcast is for the girl who:
-is ready to stop second guessing herself
274 | You're Not Moving Backwards, Give Yourself a Break (& some grace)
A conversation that keeps coming up around me is this idea of "I feel like I'm moving backwards, I feel stuck, I feel like I'm falling behind" so today I'm sharing with you some encouraging, faith filled nuggets about how even though it feels like you're moving backwards, that there is purpose in exactly where you are. God is going to work everything out for your highest good & for His glory. There is purpose in where He has you & adding on layers of "I should be" or "I feel like I'm failing" create heaviness & pressure that doesn't need to...
273 | [GUEST] Waiting Well in Your Single Season: Trusting God in Dating & Having Confident Expectation That God is Going to Show Up Right On Time
In this encouraging conversation I got to have with Danielle Stanley, we talk about what it means to wait well. We specifically dive into dating—learning to trust God’s timing, believing that your prayers are heard, that God’s plans for you are bigger and better than you can even imagine and that you can rest confidently knowing He shows up right on time.
[CONNECT WITH DANIELLE]
IG: dannnystanley
Bible study notes: http://beacons.ai/dannnystanley
<...
271 | WE'RE BACK BABY! What You Can Expect Every Week Moving Forward & My Promises to You
Hey sweet friend, it has been a minute. In today's episode, I am re-introducing the Free & Well Podcast.
I'm sharing with you my intentions for showing up in the space, what you can expect every week here, and some other exciting things that are going on within Free & Well.
The Free & Well Podcast is for the girl who:
-is ready to stop second guessing herself
-is ready to feel more confident in who she is & who God created her to be
-is ready...
272 | 2 Minute Breathing Practice to Soothe Anxiety
A 2-minute guided breathing and grounding practice to reduce anxiety, calm your nervous system, and restore peace anytime you need it.
Breathing practices have become a regular practice for me. They've helped me slow down chattering thoughts, feel less anxious, release anxiety out of my body, get my nervous system out of fight or flight, totally shift the energy that I'm feeling in my body. There is phenomenal research coming out on the benefits they have to our physical and mental health. I'll regularly be sharing my current favorite practices with you so you...
270 | Struggling with Creating That New Routine? 1 Tip That's Helped Me
ACTIVATE: THE MEMBERSHIP |
The online community & resource hub where faith, mental wellness & nervous system regulation come together to help you conquer overwhelm, create daily healthy habits & start living your best life.
Join ACTIVATE here!
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ABOUT FREE & WELL |
Founded by licensed therapist & certified yoga instructor, Devoney Kodad, Free & Well partners up with 20-something women on their fierce pursuit of wel...
269 | 1 Journaling Prompt to Release the Shoulds & Create Your Most Authentic, Best Life
ACTIVATE: THE MEMBERSHIP |
The online community & resource hub where faith, mental wellness & nervous system regulation come together to help you conquer overwhelm, create daily healthy habits & start living your best life.
Join ACTIVATE here!
SUBMIT A QUESTION TO THE PODCAST |
Ask Dev your question HERE.
BREAKTHROUGH INTENSIVE |
If you want breakthrough & clarity on where to focus your time, energy, attention right now - you want a clear vision & compass of...
268 | 3 Psychology Backed Steps to Rewire Your Brain & Step Into Your God Given Confidence & Identity
ACTIVATE: THE MEMBERSHIP |
The online community & resource hub where faith, mental wellness & nervous system regulation come together to help you conquer overwhelm, create daily healthy habits & start living your best life.
Join ACTIVATE here!
SUBMIT A QUESTION TO THE PODCAST |
Ask Dev your question HERE.
BREAKTHROUGH INTENSIVE |
If you want breakthrough & clarity on where to focus your time, energy, attention right now - you want a clear vision & compass of...
