We explore the art and science of self-soothing when everything feels like too much, building what I call an emotional first aid kit for life's overwhelming moments.

• Emotional regulation is your brain's ability to navigate stress without chaos—a dance between the amygdala and prefrontal cortex
• When overwhelmed, our prefrontal cortex goes offline, triggering fight, flight, freeze, or fawn responses
• Poor emotional regulation links to higher rates of anxiety, depression, substance use, and chronic illness
• Many of us grew up without learning emotional literacy—told to "toughen up" instead of process feelings
• The 5-4-3-2-1 technique engages all five senses to ground you in the present moment
• Labeling emotions ("I feel anxious") reduces their intensity by activating regulation centers in the brain
• Self-compassionate talk like "This is hard, but I'm not abandoning myself" creates internal safety
• Sensory comfort (soft textures, nature, movement) helps emotions move through rather than get stuck
• Creating a daily practice through comfort corners, feelings journals, or mantras rewires neural pathways
• Emotional regulation isn't about perfection—it's about learning to stay with yourself through difficult feelings

If something in today's episode resonated, I'd love to hear what's in your emotional first aid kit. Message me or join the conversation on Couch Time with Cat on Instagram.

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

Loneliness is a silent epidemic affecting millions globally, even those who appear surrounded by people and connections. Science now shows that chronic loneliness has physical health impacts equivalent to smoking 15 cigarettes daily, raising risks of depression, anxiety, heart disease, and even dementia.

• 16% of people globally report feeling lonely, with higher rates among young adults 18-24
• Loneliness isn't about being alone—it's about not feeling seen, understood, or valued
• We live in an era of being "alone together"—connected through technology but disconnected emotionally
• Our bodies and brains constantly communicate, making loneliness both an emotional and physical health issue
• Connection through community involvement and volunteering provides both purpose and healing
• Micro-connections like making eye contact with a barista or texting a friend can make meaningful differences
• Joining community groups, clubs, or classes—even monthly—can shift your sense of belonging
• "We are wounded in connection and we heal in connection"

If this episode resonated with you, please take a moment to rate, review, and share it with a friend. These stories matter. Your voice matters.

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

Finding the right therapist can feel overwhelming, but understanding different therapy modalities can help you make an informed choice for your healing journey.

• Different therapy modalities work for different people - there's no one-size-fits-all approach
• Top-down approaches like CBT focus on changing thoughts to change feelings and behaviors
• Bottom-up approaches like somatic therapy work with the body to access emotions and release trauma
• Therapists often practice modalities that worked in their own healing journeys
• Person-centered therapy focuses on the therapeutic relationship as the foundation for healing
• Somatic work helps clients reconnect with their bodies to access emotions and regulate their nervous systems
• Intergenerational approaches examine family patterns to understand current challenges
• Finding the right therapist may take several consultations - and that's completely normal
• Trauma can be defined as anything that overloaded your nervous system, not just extreme events
• The therapeutic relationship is ultimately more important than any specific modality

Episode Guest:

Meet Grace Lawrie, LPC – Therapist, Healing Partner, and Advocate for Neurodivergent & LGBTQIA+ Communities

Grace is a deeply intuitive and compassionate therapist who brings a holistic, embodied approach to healing. Rooted in the belief that the therapeutic relationship is the foundation of transformation, Grace creates a space of safety, curiosity, and collaboration where clients can explore their inner landscapes and reconnect with their inherent wisdom.

With training in Internal Family Systems (IFS), Gestalt therapy, somatic practices, and Ketamine-Assisted Psychotherapy (KAP), Grace supports clients in aligning their emotional, physical, and psychological selves. Her work is anchored in anti-oppressive, trauma-informed, and neurodiversity-affirming frameworks—making her a trusted guide for neurodivergent individuals, LGBTQIA+ clients, and those navigating complex trauma, identity exploration, and non-traditional relationships.

As a clinician for queer and neurodivergent folks, Grace brings lived experience, deep empathy, and authenticity into every session. Whether supporting clients through emotional healing, relationship dynamics, or psychedelic integration, she empowers them to move from surviving to thriving—on their own terms.

To contact Grace Lawrie

Email: grace@movingpartspsychotherapy.com

Psychology Today Profile - Grace Lawrie

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com