Free & Well: Stop Overthinking, Feel Confident AF & Start Living Your Live Using Psychology, Faith & Nervous System Habits

What if your life looked completely different six months from now?

Not because you suddenly had everything figured out, became a completely different person, or waited until you felt more confident. But because you decided to start showing up differently.

If you've been feeling stuck, going through the same routines, overthinking your decisions, or wondering when your life is finally going to feel the way you want it to, this episode is for you.

Here's something I want you to consider: your brain naturally begins expecting more of what you've already experienced. But...

You've done the journaling. You've listened to the podcasts. You've read the books, worked on your attachment style, tried to regulate your nervous system, and spent countless hours trying to become a better version of yourself.

But when was the last time you just had FUN?

What if you're so busy trying to fix yourself, heal, and become the woman you want to be that you've accidentally forgotten to enjoy being her?

In this episode, we're talking about the difference between constantly working on...

Making friends as an adult can feel surprisingly hard.

Everyone is busy, people move away, friendships change, and suddenly you’re wondering, “Wait… how do I actually make new friends now?”

But here’s the thing: community isn’t optional. We are wired for connection, friendship, belonging, and meaningful relationships—and having people around us who know us, support us, challenge us, and celebrate us is a huge part of living a healthy, fulfilling life.

In this episode, we’re talking all about how to make friends as an adult, deepen existing friendships, and create the k...

If you're a high-achieving woman who’s kicking butt at work, in your health, in so many areas of your life— but somehow relationships leave you overthinking, over-giving, over-functioning, or wondering, "Am I doing enough?" “Am I asking for too much?”— this conversation is for you.

In this episode of the Free & Well Podcast, I'm joined by psychotherapist, relationship expert, and author Dr. Tiffany Henry to talk about why high-achieving women can struggle so much in relationships. We unpack what happens when the same strategies that make you successful at work — performing, optimizing, hustling, and becoming...

What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it?

If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you.

In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts he...

What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it?

If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you.

In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts he...

These prompts will take less than 5 mins a day & are my absolute favorite. If you're trying to uplevel your mindset, be more positive or grow your confidence, these are for you, babe.

I hope you enjoy!

START HERE | 

🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:

Have you ever tried everything to calm your anxiety, challenged your negative thoughts, identified your cognitive distortions, and talked yourself through every possible scenario… only to find yourself still spiraling?

You’re not alone. And you might not be doing anything wrong.

In this episode of the Free & Well Podcast, we’re exploring why understanding your anxiety doesn’t always make it go away—and how nervous system regulation can help you navigate the moments when your mind has run out of answers.

Sometimes anxiety ne...

You don’t need fixing. 

You don’t need improving.

You need to just come back to you.

To feel safe just being you, being present, connecting - no filtering, no masks.

&& to do the things that are important to you & true to you every day.

That’s it.

Free & Well is here to help you feel safe, renew your mind, embody confidence and embrace your life using mental wellness, faith & the nervous system so you can...

What if the reason you keep overthinking, people-pleasing, and worrying about what everyone thinks isn’t because you need to fix anything or be better?

What if your nervous system simply learned that you weren’t safe to fully be yourself?

For years, anxiety can quietly shape the way we move through the world—anticipating embarrassment, replaying conversations, filtering what we say, trying to keep everyone happy, and treating small moments like they’re much bigger threats than they actually are.

But healing isn’t about becoming a completely different person.

In this ep...

What if you’re not actually lost—you’ve just spent so much time doing what you’re “supposed” to do that you’ve forgotten to ask yourself what you actually want?

In this episode of Free & Well, I’m talking with Olivia Tati about what it really looks like to create a life that feels aligned, fulfilling, and genuinely yours. We talk about the pressure high-achieving women put on themselves to have the perfect career, plan, timeline, and identity—and what happens when you realize the life you built on paper doesn’t actually feel like the life you want to...

Beauty, if you're ready for a new era.

You're ready for confidence.

You're ready for peace.

You're ready to get out of your head & start truly just being you & enjoying your life.

YAS. Let's FREAKING GO.

You're going to love this episode about the social experiment I did with myself when I was feeling really self conscious and like the weirdo at a new gym, trying to make new friends. I'll share with you:

-the limiting beliefs I noticed within myself

-the steps I took...

Does this feel familiar?

Replaying the conversation in your head over and over. 

Asking “what you could’ve said better… if that sounded weird... if they liked you…”

Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).

First off, you’re not alone. 

I’ve been right there. 

You have such a huge he...

Does this feel familiar?

Replaying the conversation in your head over and over. 

Asking “what you could’ve said better… if that sounded weird... if they liked you…”

Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).

First off, you’re not alone. 

I’ve been right there. 

You have such a huge he...

Does this feel familiar?

Replaying the conversation in your head over and over. 

Asking “what you could’ve said better… if that sounded weird... if they liked you…”

Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).

First off, you’re not alone. 

I’ve been right there. 

You have such a huge he...

What if setting a boundary doesn't make you mean or a “bad Christian” — but is actually a way of honoring yourself, your nervous system, and the life God has given you?

In this episode, Devoney sits down with Christian therapist and licensed minister Sarah Underbrink to unpack the connection between faith, mental health, boundaries, people-pleasing, burnout, confidence, and nervous system regulation.

If you're a high-achieving woman who constantly says yes, worries about disappointing people, over-explains your decisions, or feels guilty for needing rest and space, this conversation is for you.<...

Does this feel familiar?

Replaying the conversation in your head over and over. 

Asking “what you could’ve said better… if that sounded weird... if they liked you…”

Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).

First off, you’re not alone. 

I’ve been right there. 

You have such a huge he...

In this episode, we're talking about anxiety, self-worth, people-pleasing, faith, and what happens when you finally begin to feel deeply rooted in who you are.

I share a personal story from my own healing journey in my 20s, when I struggled with anxiety, insecurity, and constantly questioning how I was showing up in the world.

A deeper relationship with God—and learning to see myself through His perspective—changed everything for me.

We'll explore:

The other day at my favorite coffee shop, I had a fun awkward moment that would've sent younger Dev spiraling. I would've replayed it 100 x in my head, I would've come up with 37 better responses... and it reminded me of the power of growth, so I want to share it with you.

I share what happened, how I moved through it & the power of intentionally growing erry dang day because one day you end up in a situation and just naturally respond so differently.

If you want some inspo on how to...

Have you ever felt like parts of you just don't match or fit together?

For example...

I'm sober AND I love to go out, dance, have fun

I'm a therapist who is obsessed with mental health AND I believe faith is wildly important in healing

I'm a Christian AND I deeply believe yoga / breathwork / nervous system based practices are essential to healing

I'm very crunchy & natural minded AND love me some Reeses Oreos

You see what I'm saying?

Have you felt this?!

If...

Hey friend, do you feel like you "should" be further along or like life "should" look a certain way by now?

Today's episode is an interview with Katie Saltsman, women's health coach & host of the Crying Burns Calories Podcast, for a conversation that will hit different if you've felt like you're behind.

Katie talks about how she left a life behind that looked good on paper, but deep down she knew wasn't for her. She packed up and moved across the US to a new city where she didn't...

Stuck in the same routines and wondering why you feel so underwhelmed & uninspired?

I've been there — same city, same coffee shop, same hiking trail, same CFA order, same days on repeat — until a move to Idaho turned life into this blank canvas / playground.

In this episode, I'm sharing why fun isn't extra, it's essential to your mental health and nervous system, and how trying new things (even the ones that scare you a little) can pull you out of anxious autopilot and back into feeling like yourself.

<...

What if the way you move your body could actually grow your faith and help you live out the calling on your life instead of creating comparison and self judgment?

In this episode, I sit down with Briana Arteaga, creator of Fit and On Fire, a Holy Spirit-led functional training approach that rejects diet culture and body-image pressure in favor of training for purpose. Centered around Proverbs 31. Yes, I know, it's amazing.

We unpack why so many high-achieving women struggle with comparison, body image, unhealthy exercise habits & a worldly...

What if the question “Do I want to do this?” isn’t the best question to ask?

Spoiler - it's not.

When you’re anxious, overwhelmed, tired, people-pleasing, or simply not in the mood, your emotions can make the easiest choice feel like the right choice. But the choice that feels good right now isn’t always the choice that will help you genuinely become the woman you're here to be.

In this episode, we’re talking about a simple filtering question for making better decisions:

“What will...

What if you stopped measuring your worth by how productive you are?

In this episode, we’re talking about how to stop feeling like you always need to be productive, give yourself permission to rest, and trust that rest isn’t laziness—it’s necessary.

We’ll explore the biblical foundation of rest, why slowing down can actually help you pursue your calling with deeper clarity and purpose, and how to break free from productivity guilt.

If you’re a high-achieving, anxious 20-something who struggles to slow down, this episode is your reminder: you don’t ha...

What if your anxiety, perfectionism, and people-pleasing aren't personality traits—but patterns that are just trying to keep you safe?

In this deeply honest conversation, I sit down with therapist and coach Grace Secker to unpack why so many high-achieving women feel disconnected from themselves, constantly strive to be "good enough," and struggle to quiet their inner critic.

Together, we explore how self-protection, nervous system responses, and our relationship with ourselves relate to anxiety, confidence, perfectionism, and emotional healing.

If you've ever felt like yo...

🎉 LAST DAY TO ENTER THE GIVEAWAY! 🎉

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing u...

🎉 Podcast Giveaway! 🎉

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm...

🎉 Podcast Giveaway! 🎉

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm...

🎉 Podcast Giveaway! 🎉

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm...

🎉 Podcast Giveaway! 🎉

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm...

What if the goal of healing isn't to become perfectly calm, unbothered, or emotionally "fixed"?

In this episode, we're unpacking one of the biggest misconceptions about mental health and personal growth: that healing means never being upset or feeling "bad" feelings. The truth is, healing isn't about becoming a chill cucumber who never gets anxious, overwhelmed, or triggered. It's about becoming free enough to fully experience your life.

We'll explore how nervous system regulation, emotional healing, anxiety recovery, and self-awareness aren't the destination—they're the tools that help you be...

I can't even count the number of spirals that I have experienced in my life, but I can absolutely count on one hand, my favorite tools to get out of them. As someone who has struggled with anxiety, self-doubt, overthinking spirals, I want to share with you, one of my absolute favorite tools that helps me get out of a spiral quick! It is based in psychology and one of my favorite therapeutic approaches. I hope you enjoy, friend!

[CALM RESET STARTER KIT🎧]

Feeling overwhelmed or stuck in a spi...

What if the goal isn't to stop your anxious thoughts—but to change your relationship with them? To change how you respond to them... In this episode, I'm sharing the mindfulness practice that completely transformed how I experience anxiety, helping me stop getting caught up in every thought and find more calm, clarity, and peace. If you've ever felt mentally exhausted by overthinking, this simple shift is for you, friend!

[CALM RESET STARTER KIT🎧]

Feeling overwhelmed or stuck in a spiral? This will be your GO TO audio toolkit.

Grab the C...

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!

[CALM RESET STARTER KIT🎧]

Feeling overwhelmed or stuck in a spiral? This will be your GO TO audio toolkit.

Grab the CALM Audio Bundle here —short and effective guided breathing practices, and healing audios designed for anxious, overwhelmed women who are ready to regulate their nervous syste...

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.

[FREE 4 MINUTE CALM RESET AUDIO]

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

[DM DEV]

DM Dev what you're taking from this episode! She'd love to hear from you!

<...

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...

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]

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

[CALM RESET...

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,”...

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...