The Nearly Normal Podcast

Family Roles Explained: How Dysfunctional Family Dynamics Shape Who We Become

Family dynamics shape us long before we realize it. In this episode of the Nearly Normal Podcast, we break down dysfunctional family systems and the common family roles many of us grow up playing—such as the caretaker, the peacemaker, the rebel, or the “responsible one.”
Using a mental health and wellness lens, we explore how these roles develop, why they persist into adulthood, and how they impact relationships, boundaries, self-esteem, anxiety, and emotional health. You’ll learn how to recognize your role within your family system, understand its purpose, and decide whether it still serves you today.
Whether you’re navigating toxic family relationships, working on personal growth, or simply trying to understand why family gatherings feel so exhausting, this episode offers insight, validation, and practical tools for change.
Perfect for anyone interested in:
Mental health & emotional wellness
Self-improvement and personal growth
Family systems therapy concepts
Healing from dysfunctional family dynamics
Setting healthy boundaries
 

Episode 37: Recovery During the Holidays Supporting Sobriety, Mental Health, and Family Boundaries

The holidays can be one of the most challenging times of the year for people in sobriety and recovery—and for the family and friends who want to support them without saying the wrong thing.
In this episode of the Nearly Normal Podcast, licensed therapists Kate and Nina break down what actually helps when supporting someone in recovery during the holidays. We talk about navigating holiday parties, alcohol-centered traditions, family pressure, emotional triggers, and how to show support without judgment, guilt, or unintentional harm.
Whether you’re in recovery yourself or love someone who is, this episode offers practical mental health tools, compassionate communication tips, and realistic boundaries that make the season safer and more supportive for everyone involved.
In this episode, we cover:
How sobriety and recovery can feel during the holiday season
What to say (and what not to say) to someone in recovery
Navigating alcohol-focused gatherings and family expectations
Mental health strategies for staying grounded and emotionally regulated
How to support recovery without enabling, minimizing, or pressuring
Setting healthy boundaries during the holidays
This conversation is honest, supportive, and refreshingly judgment-free—because recovery doesn’t take a holiday, and neither does mental health.
New episodes of the Nearly Normal Podcast explore mental health, wellness, self-improvement, and real-life coping strategies with humor, honesty, and clinical insight

Episode 36: How to Protect Your Peace This Holiday Season: Therapist-Backed Stress & Anxiety Hacks

The holidays don’t have to feel overwhelming. In this episode of the Nearly Normal Podcast, we’re sharing practical, realistic, and totally doable mental health hacks to help you manage holiday anxiety, family expectations, grief triggers, time pressure, and emotional overload.
Learn how to safeguard your energy, create healthy limits, navigate difficult relationships, and find moments of joy—even during the most chaotic parts of the season.
Perfect for anyone seeking emotional wellness tools, self-improvement guidance, stress reduction techniques, or mental health support during the holidays.

Episode 35: The Self-Compassion Lab: How to Become Your Own Hype Person & Build Unshakable Self-Worth

Step inside The Self-Compassion Lab—your weekly boost of mental wellness, emotional resilience, and self-improvement. In this episode, Kate and Nina unpack simple ways to practice self-compassion, challenge negative thinking, and finally become your own hype person.Whether you’re battling self-doubt, burnout, or low self-esteem, this episode gives you tools to build confidence, increase self-worth, and create a healthier mindset.

Episode 34: Burnout Reset: Simple Strategies to Reclaim Your Energy & Mental Health

Feeling mentally exhausted, overwhelmed, or emotionally drained? In this episode of the Nearly Normal Podcast, we break down the most effective, research-backed strategies for reducing burnout, rebuilding your energy, and protecting your mental health. Learn practical tools for managing stress, setting boundaries, creating balance, and preventing long-term emotional fatigue.If you're looking for wellness tips, burnout recovery tools, stress management techniques, and simple self-improvement habits, this episode is a must-listen.
 

Episode 33: Holiday Survival Guide: Stress-Proof Your Mind, Budget & Boundaries

Feeling overwhelmed by family gatherings, holiday expectations, and financial pressure? In this week’s episode of the Nearly Normal Podcast, we break down real-world mental health strategies to help you stay calm, confident, and emotionally grounded this holiday season.Join Kate and Nina as they share therapist-approved tips for managing holiday anxiety, setting healthy boundaries, reducing burnout, coping with sadness or loneliness, and taking control of your spending without guilt.
Perfect for anyone looking to improve emotional wellness, boost resilience, and create a peaceful holiday on your own terms.
 

Episode 32-Protect Your Peace: How to Advocate for Your Emotional Wellbeing Every Day

Feeling drained, overwhelmed, or emotionally stretched too thin? This episode of the Nearly Normal Podcast explores how to create and protect emotional space in your life. Learn how to set boundaries with confidence, say “no” without guilt, and cultivate habits that support long-term emotional wellness. Real talk, practical tips, and a little humor—because self-care shouldn’t feel like another chore.

Episode 31: Quick & Simple Mental Health Tips That Actually Work — Small Changes, Big Results… Starting TODAY

In this week’s episode of The Nearly Normal Podcast, Kate and Nina share quick, evidence-based mental health tips you can start using today to feel calmer, happier, and more in control. From simple mindset shifts to easy daily habits, learn how small changes can create powerful improvements in your mood and overall wellness. No complicated therapy talk—just realistic, relatable advice you can start applying right now. Tune in for a mix of humor, heart, and helpful strategies for better mental health. This episode if perfect for anyone looking to reduce stress, boost motivation, and build better self-care routines—without feeling overwhelmed.
 

Episode 30: Introvert, Extrovert, or Socially Anxious? Understanding Social Anxiety Disorder and How to Thrive

In this episode of The Nearly Normal Podcast, we dive deep into the fascinating world of introverts, extroverts, and social anxiety disorder. Have you ever wondered why some people feel energized in crowds while others feel drained—or even panicked? We break down what social anxiety really feels like, how it differs from being introverted, and share real-world techniques to reduce anxiety, boost confidence, and thrive in social settings. Whether you’re struggling with social fears or just curious about the psychology of connection, this episode offers strategies, practical coping skills, and humor to help you feel more at ease in your own skin.

Episode 29: Anxiety Triggers Uncovered: From Sweaty Palms to Panic Attacks

Ever wonder why certain things make your anxiety spike while others barely faze you? Feeling your heart race, palms sweat, or mind spiral into overdrive? You’re not alone. In this episode of the Nearly Normal Podcast, we unpack the wide range of anxiety triggers—from everyday stressors that make you uneasy to full-blown moments that spark panic attacks. We’ll explore why certain situations cause anxiety and how your body reacts to stress.  We’ll talk about the physical sensations, the thought patterns behind them, and practical tools to reduce anxiety when it hits.
Through humor, honesty, and real-world examples, we normalize the anxious experiences we all face and share self-care strategies. Tune in for an empowering conversation that turns anxious energy into self-awareness and growth