Alexandria Gohla 1/4/26 Alexandria Gohla 1/4/26

SZN. 4 Ep. 8/ Why Resolutions Fail—And How to Create Real Change in 2026

Many New Year’s resolutions fail—around 80% by mid-February—often not due to lack of willpower, but because of rigid goals, outcome-focused thinking, external pressures, and ignoring the body’s stress response. Alexandria Gohla, MSW, LCSW, Ed.S, explains that lasting change in 2026 comes from a different approach: anchoring goals in personal values, breaking habits into micro-steps, practicing somatic grounding, redefining success through self-compassion, and building supportive systems rather than chasing perfection. By focusing on consistency, small wins, and meaningful routines, you can finally turn resolutions into sustainable growth.

Alexandria Gohla 12/31/25 Alexandria Gohla 12/31/25

SZN. 4 Ep. 7/ Beyond Resolutions: Rethinking Change Before the New Year

Instead of chasing “New Year, New You” resolutions that often fail by February, Alexandria Gohla, MSW, LCSW, Ed.S, suggests a values-based approach to meaningful growth. Resolutions fail because they’re externally motivated, rigid, and disconnected from personal values. Sustainable change comes from reflecting on what’s already working, releasing what no longer serves you, and setting intentions rather than rigid goals. Practical strategies include conducting a compassionate year-in-review, choosing micro-goals that honor your nervous system, and finding supportive accountability. By focusing on self-compassion, intrinsic motivation, and small, safe steps, you can enter the New Year aligned with your values and build lasting, authentic growth.

Alexandria Gohla 12/21/25 Alexandria Gohla 12/21/25

SZN. 4 Ep. 6/ Coping with Grief During the Holidays

The holiday season can intensify grief, making the absence of loved ones feel especially acute. Alexandria Gohla, MSW, LCSW, Ed.S, explains that holiday grief often includes “secondary losses,” such as missing shared traditions and roles, and can be amplified by societal pressures to appear cheerful. Practical strategies for coping include giving yourself permission to feel, creating new rituals of remembrance, communicating your needs to loved ones, balancing solitude with connection, caring for your body, and seeking support through therapy or support groups. By honoring both sorrow and love, you can navigate the holidays with compassion and carry your loved one’s memory in a meaningful way.

Alexandria Gohla 12/7/25 Alexandria Gohla 12/7/25

SZN. 4 Ep. 5/ Holiday Anxiety and Family Triggers

The holidays can heighten stress and anxiety, especially around family gatherings. Alexandria Gohla, MSW, LCSW, Ed.S, explains that unresolved family dynamics, old roles, and past trauma often trigger intense emotional responses during the season. Common stressors include conflict, financial pressure, and the expectation of “perfect” celebrations. Effective strategies for managing holiday anxiety include setting realistic expectations, establishing boundaries, using somatic coping tools, limiting alcohol and caffeine, focusing on small moments of joy, and creating an exit plan. By preparing mentally and practicing self-compassion, you can navigate family gatherings with greater calm and resilience.

Alexandria Gohla 11/23/25 Alexandria Gohla 11/23/25

SZN. 4 Ep. 4/ The Gratitude Trap: When Forced Thankfulness Backfires

Gratitude is widely promoted as a tool for mental health, but Alexandria Gohla, MSW, LCSW, Ed.S, explains that forced gratitude can backfire, creating guilt and invalidating real emotions—a phenomenon often called the gratitude trap or toxic positivity. Research shows that gratitude is most effective when practiced authentically alongside acknowledgment of pain. Strategies for authentic gratitude include allowing mixed emotions, focusing on small genuine moments, using “both/and” language, journaling with curiosity instead of obligation, and sharing gratitude outwardly. By embracing both joy and pain, you can cultivate resilience and emotional well-being without silencing your true feelings.

Alexandria Gohla 11/18/25 Alexandria Gohla 11/18/25

SZN. 4 Ep. 3/ Coping with Divorce During the Most Wonderful Time of the Year

The holiday season can be especially challenging for those navigating divorce or separation. Kelli Majka, LPC, outlines therapist-backed strategies to manage stress and create meaningful experiences during this time. Key approaches include giving yourself grace, creating new traditions, setting healthy boundaries, planning ahead for co-parenting, leaning on your support system, practicing self-care, and focusing on “micro-joys.” Additional tools like intentional journaling, scheduling buffer time, and compassionate self-talk help process emotions and maintain emotional balance. By embracing both the challenges and possibilities of this season, individuals can find moments of peace, joy, and personal growth even during significant life transitions.

Alexandria Gohla 11/9/25 Alexandria Gohla 11/9/25

SZN. 4 Ep. 2/ Mindful Eating vs. Food Guilt

Holiday meals can trigger food guilt and stress, especially when diet culture and perfectionism frame eating as “good” or “bad.” Alexandria Gohla, MSW, LCSW, Ed.S, explains that this guilt activates the stress response, interferes with digestion, and reinforces unhealthy eating patterns. Mindful eating offers an alternative by encouraging awareness, presence, and self-compassion around food. Key strategies include pausing before eating, serving balanced plates without rules, slowing down to savor meals, practicing gentle self-talk, noticing emotional triggers, grounding somatically, and practicing gratitude without pressure. Therapy and mindful eating support can help individuals break free from food guilt, foster healthier relationships with meals, and enjoy the holiday season with ease and nourishment.

Alexandria Gohla 10/21/25 Alexandria Gohla 10/21/25

SZN. 4 Ep. 1/ High Key Gifted, Low Key Exhausted: When Being Smart Feels Like Too Much

Being gifted doesn’t always mean feeling okay. Alexandria Gohla, MSW, LCSW, Ed.S, explores the challenges of twice-exceptional (2e) individuals—those who are highly capable but also face ADHD, anxiety, perfectionism, or other neurodiverse traits. The 2e experience often involves constant mental pressure, emotional intensity, burnout, and test or performance anxiety. Perfectionism, while appearing as motivation, often masks fear and self-criticism. Therapeutic approaches like DBT, CBT, and ACT can help manage stress, regulate emotions, and cultivate self-compassion. By prioritizing progress over perfection and using grounding and coping strategies, twice-exceptional individuals can honor their abilities while protecting their well-being.