Spiraling with Katie Dalebout and Serena Wolf
64 episodes - English - Latest episode: about 1 month ago - ★★★★★ - 245 ratingsSpiraling is an “optimistic” anxiety podcast. Co-hosts Katie Dalebout and Serena Wolf have candid conversations about how anxiety affects their lives and share how they’re managing it. In each episode, two anxious friends share what they’re spiraling about that week—from awkward interactions to business decisions and how to treat an unfortunate chest zit—followed by a deep-dive into different facets of anxiety and anxiety management. Filled with heart, insight, and an appropriate amount of profanity, this podcast is a love letter to anyone struggling with anxiety, reminding them that they are not alone, they are not weird or damaged, and they don’t owe anyone an explanation for their mental health.
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Episodes
Episode 9- Stilll Social Media Spiraling...
March 12, 2024 13:00 - 1 hour - 61.3 MBTurns out, we still occasionally spiral about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how that’s evolved, how we use it socially, for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversa...
Episode 8 - Year In Review 2023
January 17, 2024 19:24 - 1 hour - 63.5 MBOur annual episode where we reflect on the year that just ended and unpack our recurring spirals, highs, and themes of 2023. We talked about the areas where we changed, where we stayed the same, what we're proud of, and what we learned from it all in 2023. Happy New Year! Sign up for Serena's cooking classes Find Serena on the Web | Instagram Find Katie on the Substack | Instagram | Let It Out Podcast Work with Katie: spots available in my 1-on-1 consulting: more info here or email m...
Episode 7 - 'Tis the Season to Spiral ...Again
December 18, 2023 19:12 - 1 hour - 78.1 MBThis week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we debrief on our seasonal anxiety and the management tools, tips, and ideas that have helped us and hope will help us this year. Happy Holidays!! Love, Katie and Serena More on how to set goals and reframe resolutions in the self-study reframe your resolutio...
Episode 6: Aging, Vanity, Bodies...Oh My!
November 30, 2023 03:46 - 1 hour - 71.3 MBIn this episode Katie and Serena discuss the emotional ups, downs, and spirals that come from getting older, experiencing physical pain, noticing our bodies changing in various ways. We get into seeing photos taken of ourselves, the gendered double standard of aging, vanity, beauty standards, other people’s perception of our appearance, wha helps us in navigating this recently. It’ a long one and we’re real vulnerable so let us know what you think! More on how to set goals and reframe re...
Episode 5: Take a Break!
November 08, 2023 00:56 - 51 minutes - 46.9 MBIn this episode Katie and Serena discuss the importance of rest. We discuss the benefits of taking breaks to improve our health, happiness, and productivity, while also touching on the surprising difficulty of committing to rest. More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop Sign up for Serena's cooking classes Find Serena on the Web | Instagram Find Katie on the Substack | Instagram | Let It Out Podcast Work with Kati...
Episode 4: "No Regrets!" (PSYCH.)
October 24, 2023 16:49 - 1 hour - 62.7 MBIn this episode Katie and Serena discuss one of their biggest anxiety triggers: regret… We get into the overlapping angst of regret and guilt, discuss the lingering effects of regret, and touch on how we tend to navigate regret-induced anxiety with it ourselves and with those closest to us. -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Work with Katie: a few spots open in the Creative Clinic: more info...
Episode 3: Move On as Quickly as Possible
October 11, 2023 00:29 - 1 hour - 74.4 MBMove on as Quickly as Possible– In this episode Katie and Serena discuss the anxiety aftermath of a work mistake. We get into the complicated feelings surrounding disappointing oneself and coworkers, the propensity to over apologize, and tools to move forward more quickly and prevent similar errors in the future. -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Work with Katie: a few spots open in the Cr...
Episode 2: The Messy Middle
September 26, 2023 22:23 - 55 minutes - 51.2 MBThis week we get into how stress and being “in process” affect anxiety. On feeling stagnant, losing your creative mojo, worrying about being behind, and how perspective is the ultimate reframe. Cheers to your next existential crisis! Let us know if you listened! : ) It's so great to be back -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast K...
Season 5 (!!) Welcome back! Reintroduction Q & A!
September 12, 2023 23:43 - 1 hour - 56.9 MBWe're back,for our annual reintroduction episode, for season 5 (!!!). We do our traditional first episode of the season where we introduce ourselves by asking each other fun questions including an update on favorite drinks, a deep dive on snacks, what we'd be if we had to change careers today, biggest anxiety trigger, and the most important one: socks to bed, yes or no? books mentioned: Katie's rec: I Love Dick Serena's rec: MaryJane Last year's 2022 recs: katie's rec last year: The B...
Just checking in…Q&A while we prep season 5!
June 23, 2023 12:30 - 1 hour - 70.3 MBWe're just checking in while we’re working on season 5. We’re really excited to be back officially soon but in the meantime we’re here to tackle some of the questions you submitted. It was fun to talk about each one and we hope this q and q episode is helpful to the Spiraling community and look forward to being fully back in September with a brand new season. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on th...
Still Social Media Spiraling -Season 4 Finale
January 25, 2023 07:46 - 1 hour - 91.3 MBWe're still occasionally spiraling about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how we use it for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or ...
2022 Year in Review
January 12, 2023 08:00 - 1 hour - 70.8 MBThis week we do our annual year in review, unpacking our themes, spirals, high, higher, and highest of the year. We talked about areas we think we learned from, how we change, stayed the same, and what we're proud of each other for in 2022. Happy New Year! -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -More on how to set goals a...
Episode 6: 'Tis the Season to Spiral
December 06, 2022 18:14 - 1 hour - 66.2 MBThis week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we talk about our anxiety around the holiday season and the management tools, tips, and ideas that have helped us and hope will help us this year. Plus our contrasting opinions of the holidays, what we're looking forward to this year and more. -This episode is ...
Episode 5: In Flux: Friend Breakups, Rescheduling Plans, Embracing Uncertainty, and Moving On
November 29, 2022 21:48 - 1 hour - 85.3 MBThis week we talked about being okay with changing our opinions and our goals. Living with uncertainty (things can change at any moment). Breakups/Friendships, not trying to hold on to the past, nostalgia. Prioritizing relationships that feel mutual and good, being warm over trying to be cool. Sticking to plans rather than rescheduling as an anxiety management tool and much more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spirali...
Episode 4.5- Episode 4: Time Is On Our Side? Part 2 Aging: Bodies, parents, and careers
November 16, 2022 00:46 - 1 hour - 66.2 MBPart two of our conversation about navigating different timelines and expectations both from ourselves and from society. We continue the conversation about how comparing we're at to others is a recipe for spiraling and what we do that helps. This time we focus on how we thought it would be vs how it actually and get into the physical realities of timelines including: Aging: our Bodies, our parents, and our careers. -This episode is sponsored by Better Help! We love therapy! Try Better Hel...
Episode 4: Time Is On Our Side? Money, Having kids, Marriage, different timelines
November 02, 2022 04:41 - 1 hour - 60.2 MBThis week we talked about navigating different timelines and expectations both from ourselves and from society. We spoke about how being in our 30s means considering having kids, marriage, career choices, money woes and how comparing we're at to others is a recipe for spiraling and what we do that helps. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -> Join Katie's IN PROCESS (!!!) a support group and group coaching fo...
We need to Talk...Or not? Communicating Anxiety in Relationships
October 18, 2022 22:21 - 1 hour - 65.6 MBThis week we revisit how we talk about our anxiety with others. A topic we covered 3 years ago in season one, we update on how discussions have changed with friends/family/significant others. (i.e. Serena doesn’t talk to Logan about her anxiety much anymore.) Feeling (un)comfortable communicating about mental health. And how outside of therapy and this show neither of us talk much about our mental health in our daily lives, although in the past we have. -This episode is sponsored by Better...
The Changing Mental Health Landscape
October 04, 2022 19:29 - 1 hour - 67.8 MBIn this episode, Serena and Katie talk about our individual and the collective shifts in perception around mental health. From the perception of therapy, talking about mental health, and how this has changed collectively even since we began this show. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for the waitlist of Kat...
Reintroduction Q & A! Season 4 Welcome back!
September 20, 2022 13:00 - 1 hour - 59.6 MBIn this episode, Serena and Katie reintroduce themselves for season 4 (!!!) of Spiraling by asking each other fun questions including an update on favorite drinks, latest anxiety coping mechanisms, favorite desserts, pump up songs, book recs, and more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling Favorite products mentioned Sea Clear Katie's Infusion container books mentioned: katie's rec: The Book of Laughter and Fo...
Year in Review- Season 3 Finale "Hold It Loosely"
December 21, 2021 14:20 - 1 hour - 71.3 MBIn this final episode of season 3, review the wild year of 2021 . We covered work, relationships, mental health and more as we went through our highs and spirals of year. The big theme of it all, we noticed was not getting too attached to anything because change is inevitable, so therefore our mantra became... hold it loosely! Thank you for being with us for another season, talk to you next year! -We love therapy! Try Better Help! use code: SPIRALING -Find Serena on the Web | Instagram ...
The Season 3 - Q & A episode
December 07, 2021 20:26 - 1 hour - 76.5 MBIn the second to last episode of this season, we answer as many of the questions we could. We talked about control, the difference between overwhelm, anxiety, and stress, triggers of anxiety and triggerless anxiety, and the super power we’d love to have. -We love therapy! Try Better Help! use code: SPIRALING -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Let It Out Holiday workshop: Comfort & Journal...
The most wonderful time of the year? Keeping anxiety in check through the holiday highs and lows
November 16, 2021 10:20 - 1 hour - 72.5 MBIt's our annual holiday special episode! We're here early in the "most wonderful time of the year" to talk about mental health before the hustle and bustle fully begins. We talk about holiday ups and downs of it including, traveling, family, melancholy, excitement, hosting, lack of routines, busyness, and more. As usual we share our spirals, laugh even more than usual, and share what's been useful to us that hopefully might be useful to you too or make you feel less alone in any complex holi...
Well That was Embarrassing… Navigating the Trigger Trio: Guilt, Shame and Embarrassment with Anxiety
November 02, 2021 05:33 - 1 hour - 75 MBAs the last themed episode of this season, we get into the heavy topic we procrastinated until the end: guilt, shame, and embarrassment. Not our favorite feelings but ones that all bring great anxiety to us. Somehow we laughed a lot in this episode, shared our spirals, and high, higher, highest of the week. -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Better Help! use code: SPIRALING
Under Pressure: Navigating Societal Expectations (Real and Perceived) and Anxiety
October 26, 2021 21:08 - 1 hour - 77.9 MBMentioned in this episode: Kayleen Schaefer's latest Book: But You're Still So Young Katie's Let it Out Episode with her -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Better Help! use code: SPIRALING
Let's Get Physical and Anxious
October 19, 2021 11:10 - 1 hour - 60.9 MB-Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Better Help! use code: SPIRALING
Information Overload: Managing Anxiety in the Digital Age
October 12, 2021 20:58 - 1 hour - 66.8 MBShow notes: -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Better Help! use code: SPIRALING
Healthy Hedonism (à la Phoebe Lapine): Happiness and Anxiety Management
October 06, 2021 02:23 - 1 hour - 59.3 MBShow notes: -Better Help! use code: SPIRALING -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes
What Other People Think of Us is None of Our Business: Anxiety, People Pleasing, and Fear of Judgment
September 28, 2021 23:23 - 59 minutes - 56.2 MBShow notes: -Better Help! use code: SPIRALING -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes
Spoon Theory - Energy Management & Anxiety
September 21, 2021 18:32 - 1 hour - 70.8 MB-Better Help! use code: SPIRALING -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Join Katie's creative membership: In Process -Sign up for Serena's cooking classes
Re-Introduction: Welcome to Season 3!
September 14, 2021 22:10 - 1 hour - 72.4 MB-Better Help! use code: SPIRALING -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Join Katie's creative membership: In Process -Sign up for Serena's cooking classes
29-Post Pandemic Spiraling
June 08, 2021 21:30 - 58 minutes - 55.8 MB-Find Serena on the Web | Instagram -Find Katie on the Web | Instagram -Katie's online courses: the Kits -Katie's program: Creative Underdogs
28-Bridge Season Q&A
May 11, 2021 22:01 - 1 hour - 62.5 MB- Favorite coffee alternatives: MUD\WTR | Dandy Blend -Serena's cooking classes -Katie's online courses: the Kits -Katie's program: Creative Underdogs -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram
27-Pandemic Fatigue Q&A
March 10, 2021 17:50 - 1 hour - 82.9 MB- The Idea of You by Robinne Lee (Book) - The Calm App - The One Part Podcast - The Clue App - The Big Activity Book for Anxious People by Erin Williams and Jordan Reid - Welcome Back by Mase (Song) - Hate It or Love It by 50 Cent and The Game (Song) - Binaural beats audio that Katie sent to Carolina to help her sleep -Serena's cooking classes -Katie's kits -Creative Underdogs -Serena's Site -Katie's Site
26-an anxious year in review part 2
January 27, 2021 22:30 - 1 hour - 83 MB-Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball -Al-Anon -Serena's cooking classes -Katie's kits -Creative Underdogs -Serena's Site -Katie's Site
25-an anxious year in review part 1
January 19, 2021 19:28 - 1 hour - 77 MB-Serena's cooking classes -Katie's kits -Creative Underdogs -Serena's Site -Katie's Site
24-Joy isn't canceled in 2020: The Holiday Episode
December 22, 2020 15:16 - 56 minutes - 53.9 MB-Serena's cooking classes -Katie's Site -Serena's Site -Katie's kits -Marc Maron's podcast -Last season's holiday episode
24-Tidings of comfort and joy: A 2020 Christmas card from your anxious friends
December 22, 2020 15:16 - 56 minutes - 53.9 MB-Serena's cooking classes -Katie's Site -Serena's Site -Katie's kits -Marc Maron's podcast -Last season's holiday episode
23-Feeling bad about...feeling bad. The comparative suffering episode.
December 08, 2020 20:52 - 1 hour - 70.9 MB-Serena's cooking classes -Katie's Site -Serena's Site -Katie's kits -Creative Underdogs -Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball -Erica Chidi and her video that came out right after George Floyd's death -
22-I need an extra carry-on for my anxiety: the travel anxiety episode
November 17, 2020 19:13 - 1 hour - 90.1 MB-Serena's cooking classes -Katie's Site -Serena's Site -Katie's kits
"Mirror Mirror on the wall, who's the most anxious of them all?" Navigating Vanity, Body Image, and Illness with Anxiety
November 03, 2020 14:55 - 1 hour - 91.7 MB-Episode 206 of LET IT OUT with Dr. Cybele Fishman -Episode 18 of Spiraling - Managing Setbacks -An Absolutely Remarkable Thing by Hank Green (book) -Petra Collins (photographer) -Serena's cooking classes -Katie's Site -Serena's Site -Katie's kits
21-"Mirror Mirror on the wall, who's the most anxious of them all?" Navigating Vanity, Body Image, and Illness with Anxiety
November 03, 2020 14:55 - 1 hour - 91.7 MB-Episode 206 of LET IT OUT with Dr. Cybele Fishman -Episode 18 of Spiraling - Managing Setbacks -An Absolutely Remarkable Thing by Hank Green (book) -Petra Collins (photographer) -Serena's cooking classes -Katie's Site -Serena's Site -Katie's kits
"You still love me, right?": Managing anxiety in relationships—from family members to colleagues (and everyone in between)
October 13, 2020 18:02 - 1 hour - 76.2 MB-Registration for Creative Underdogs is now open! -Serena's cooking classes -The Holidays Spiraling episode -Katie's Site -Serena's Site -Katie's kits
20-"You still love me, right?": Managing anxiety in relationships—from family members to colleagues (and everyone in between)
October 13, 2020 18:02 - 1 hour - 76.2 MB-Registration for Creative Underdogs is now open! -Serena's cooking classes -The Holidays Spiraling episode -Katie's Site -Serena's Site -Katie's kits
19- Social [media] spiral
September 30, 2020 13:54 - 1 hour - 83.1 MB-Social media episode from season 1 -Katie's Site -Serena's Site -Katie's kits -Serena's online cooking classes
18- Dust Yourself Off and Try Again: Managing Setbacks and Failure as an Anxious Human
September 15, 2020 17:09 - 1 hour - 79.8 MB-Katie's Refinery29 article -DailyMail article about Katie -Katie's Site -Serena's Site -Katie's kits -Serena's online cooking classes
17- we can't decide on a title: Decision Making & FOMO Anxiety
September 01, 2020 13:00 - 1 hour - 65.5 MB-Serena's Less Fruit, Not Gross Smoothie -Katie's Site -Serena's Site -Katie's write kit live class -Katie's kits -Serena's online cooking classes
16 - CH-CH-CH-CH-CHANGES! NAVIGATING TRANSITIONAL LIFE PHASES WITH ANXIETY
August 18, 2020 13:00 - 1 hour - 99.1 MB-Katie's Soothe Kit for breakups -Lenéa Sims LET IT OUT episode -The Dude Diet Dinnertime -Spiraling Social Media episode -Serena's beloved bathing suit from her spiral -Katie's Site -Serena's Site -Katie's kits -Serena's online cooking classes
15 - Q and A bridge episode
July 31, 2020 12:00 - 51 minutes - 51 MBWe're not quite back with season 2 but we will be soon. In the meantime, we recorded this "bridge" episode and answered your questions. We cover: taking a spial to get out of a spiral, panic attacks, change and bracing for anxiety, and decision making. -High Frequency machine facial -Red, White & Royal Blue by Casey McQuiston -Serena's online cooking classes Topics: -taking a spial to get out of a spiral -panic attacks -change and bracing for anxiety -decision making
14 - Time Machine to A Light Fun Q&A
April 24, 2020 13:00 - 1 hour - 85 MB-My essay: The Girl who cried: I'm Sorry -Katie's Site -Serena's Site -Breakups Soothe Kit & Solve Kit -bath tray -bath pillow -That's Pretty Woo - podcast made through let it [a podcast] out -Serena's new book -Katie's book
14 - A Light Fun Q&A
April 24, 2020 13:00 - 1 hour - 85 MB-My essay: The Girl who cried: I'm Sorry -Katie's Site -Serena's Site -Breakups Soothe Kit & Solve Kit -bath tray -bath pillow -That's Pretty Woo - podcast made through let it [a podcast] out -Serena's new book -Katie's book