What if taking up space didn’t require a bold transformation… but started with one quiet moment?

In this solo episode, Dr. Maria-Christina Stewart offers a more reflective, intimate conversation on what it really means to begin coming out of hiding. Instead of pushing yourself into visibility, this episode explores a gentler path—one rooted in awareness, curiosity, and small, meaningful shifts.

If you’ve ever found yourself holding back, editing who you are, or staying small to feel safe, this episode is an invitation to begin—slowly and compassionately—expanding into your life.

• Why “taking up space” often begins with small, quiet moments
• How hiding develops as a protective pattern—and why it makes sense
• The difference between forcing change vs. experimenting with growth
• How to shift from seeking approval to gathering insight
• Why fear before action is often louder than the reality
• How to build trust in your ability to handle discomfort

Where in your life are you shrinking right now?

And what would it look like to expand—just 5%—this week?

Next week, Dr. Danielle Colborn rejoins the conversation as we continue exploring this month's theme of Coming Out of Hiding—with a deeper look at fear, visibility, and what it means to take up space in your life.

This podcast is for informational purposes only and is not a substitute for therapy. If you or someone you know is struggling, please seek support from a qualified professional.

If this episode resonated with you, please consider subscribing, leaving a rating or review, and sharing it with someone who might benefit. Your support helps these conversations reach more people.

Episode Summary

In this episode of Selves Unedited, Dr. Danielle Colborne and Dr. Maria Christina Stewart explore a powerful and deeply relatable question: Are you shrinking or expanding?

They unpack the subtle (and not-so-subtle) ways we hold ourselves back—from avoiding visibility and staying silent, to hiding behind clothing or self-doubt. This conversation goes beyond body image to touch on authenticity, fear, growth, and what it really means to take up space in your life.

Whether you’ve found yourself dimming your voice, avoiding opportunities, or feeling caught between wanting to be seen and wanting to disappear, this episode offers compassionate insight and practical ways to move toward expansion—at your own pace.

✨ In This Episode, We Cover:

• What it means to “shrink” vs. “expand” in everyday life
• The many ways hiding shows up (speech, behavior, body, and choices)
• Fear of visibility and the vulnerability of being seen
• Why even positive growth and success can feel scary
• The role of self-compassion, grace, and emotional awareness
• How to identify and challenge feared outcomes
• Building distress tolerance when things don’t go as planned
• The importance of values and your personal “why”
• Taking small, meaningful steps toward showing up more fully
• Navigating body image, clothing choices, and safety considerations

🔍 Key Takeaways

• Hiding is common and human—it can show up in many areas of life, not just body image.
• Fear doesn’t mean stop—it’s something to understand, validate, and work with.
• Thoughts aren’t facts—others’ opinions don’t define your truth.
• Worst-case scenarios are survivable—you are more capable than your fear suggests.
• Expansion is a practice—small, intentional steps create meaningful change over time.
• You get to define what “taking up space” looks like for you, in a way that feels safe and authentic.

🌱 Reflection Questions

• Where in your life might you be shrinking right now?
• What fears come up when you think about being more visible?
• What is one small step you could take toward expanding this week?
• What values or “why” might support you in showing up more fully?

💬 Notable Moments

• The idea that growth—even positive change—can trigger fear and self-doubt
• A personal example of “shrinking” through avoidance and how awareness shifted action
• Imagining worst-case scenarios as a way to build resilience and confidence
• The reminder that even the most celebrated creators face criticism

⚠️ Disclaimer

This podcast is for informational purposes only and is not a substitute for therapy. If you’re struggling, please consider reaching out to a qualified mental health professional.

💛 Connect & Share

If this episode resonated with you, consider sharing it with someone who might benefit or leaving a review to help others find the show.

🌿 Closing Thought

As you move through your week, gently notice:

Where are you shrinking—and where might you be ready, even just a little, to expand?

When you start making space for what truly matters, difficult emotions often follow.

In this final episode of our March Spring Cleaning the Mind series, Dr. Maria-Christina Stewart and Dr. Danielle Colborn explore what to do when challenging emotions such as fear, shame, anxiety, or self-doubt show up - especially when you’re stepping outside of old patterns and into growth.

These emotions can feel like a signal to stop. But what if they’re not a sign you’re on the wrong path… but simply part of the process?

In this conversation, we walk through practical, compassionate ways to respond to difficult emotions so they don’t derail you from what matters most.

• Why difficult emotions often increase during periods of growth
• The difference between feelings and facts
• How emotions act as messengers—not directives
• A simple, powerful framework: Notice → Label → Validate → Care
• Why naming your emotions can actually help calm your brain
• How to respond to emotions with self-compassion instead of avoidance
• Ways to care for yourself when emotions feel “sticky”
• The connection between love, fear, and vulnerability
• How allowing a full range of emotions leads to a fuller life

Growth isn’t about getting rid of difficult emotions.

It’s about learning how to make space for them—without letting them decide your path.

When a difficult emotion shows up this week, ask yourself:

Can I make space for this feeling—and still take one small step toward what matters?

Next month, we begin a new theme: Coming Out of Hiding

We’ll explore what it means to take up space in your life—through how you show up, how you express yourself, and how you move through the fear of being seen.

This podcast is for informational purposes only and is not a substitute for therapy. If you or someone you know is struggling, please seek professional support.

If this episode resonated with you, please subscribe to our show, leave a review, and share it with someone who might benefit. It helps these conversations reach more people.

In this episode of Selves Unedited, Danielle Colborn and Dr. Maria-Christina Stewart continue their “spring cleaning the mind” series by exploring a form of mental clutter many people quietly carry: persistent thoughts about food, body weight, and shape.

These thoughts can feel overwhelming, convincing, and constant—but what if the goal isn’t to eliminate them, but to change your relationship with them?

Danielle and Maria zoom out to examine how our environments, habits, and internal patterns shape the mental noise we experience. They share practical, compassionate tools to help you step back from unhelpful thoughts, create more mental space, and reconnect with what truly matters.

1. Why you can’t control your thoughts—but you can influence your environment
2. How daily behaviors (like social media use or tracking habits) reinforce mental clutter
3. The hidden impact of avoidance and how it strengthens fear-based thinking
4. Common cognitive distortions (all-or-nothing thinking, mind reading, catastrophizing)
5. Why “fixing” thoughts isn’t always the most effective strategy

1. Set Yourself Up for Success:
2. Take an honest look at your environment—what you consume, who you’re around, and what messages you’re reinforcing daily.
3. Notice Patterns, Not Just Thoughts:
4. Identify recurring thinking styles like extremes or assumptions about others.
5. Externalize the Inner Critic:
6. Give your thoughts a name (e.g., “anxiety mind,” “perfectionist voice”) to create distance and perspective.
7. Practice Detachment Over Debate:
8. Instead of arguing with thoughts, allow them to exist while continuing to live your life.
9. Use Humor as a Tool:
10. Turning harsh thoughts into something playful (like a cartoon voice) can reduce their intensity.
11. Write It Out:
12. Journaling can help you see thoughts more clearly and even “dialogue” with them from a grounded, wise perspective.

1. Mental clutter often reflects what we repeatedly expose ourselves to and practice.
2. You don’t need to eliminate difficult thoughts to feel better.
3. Creating even a little distance from your thoughts can be powerful.
4. Real change happens through both external shifts and internal awareness.
5. With consistent practice, your relationship to your thoughts can change over time.

This podcast is not a substitute for therapy. If you’re struggling, please reach out to a qualified mental health professional.

If this conversation resonated with you, consider leaving a review or sharing it with someone who might benefit. Your support helps more people find these discussions.

In this short episode of Selves Unedited, Dr. Maria-Christina Stewart and Dr. Danielle Colborn continue the March theme of Spring Cleaning the Mind by exploring a gentle approach to change with small experiments.

When we try to grow or shift long-standing habits, it’s common for uncomfortable thoughts and emotions to arise. That discomfort can make change feel overwhelming or even impossible. Instead of treating growth like a test we have to pass, Drs. Stewart and Colborn suggest approaching it with curiosity—taking small, manageable steps and observing what we learn along the way.

Together, they discuss how breaking change into small behavioral experiments can help us move forward.

1. How big changes can feel overwhelming—and why small steps help
2. Using experiments when approaching growth
3. How anticipatory anxiety can make situations feel scarier than they actually are
4. Examples of behavioral experiments related to clothing, body image, and self-comfort
5. Why holding onto “goal clothes” can keep us stuck in painful thinking patterns
6. How small actions can help shift both behavior and mindset

What is one small experiment you could try this week that aligns with what truly matters to you? Try breaking it down into three manageable steps to help you get started.

If this episode resonated with you, please consider subscribing, leaving a rating or review, or sharing the episode with someone who might benefit. Your support helps more people find these conversations.

This podcast is intended for educational purposes only and is not therapy or a substitute for professional care. If you or someone you know is struggling, we encourage seeking support from a qualified mental health professional.

As part of the Spring Cleaning the Mind theme, Dr. Danielle Colborn and Dr. Maria-Christina Stewart explore a common experience that arises when we try to make meaningful changes: fear. Even when we move toward something positive, fear and self-doubt can appear.

The hosts share their own experience of questioning whether their previous episode was “good enough,” highlighting how easily our minds can create negative narratives that aren’t grounded in reality.

1. Fear often appears at the edge of growth. It doesn’t mean you’re on the wrong path.
2. Don’t automatically believe your thoughts. Thoughts are mental events, not necessarily facts.
3. Pause and gather data. Check whether your fears are actually supported by reality.
4. Avoid avoidance. Facing fears in small steps helps reduce them over time.
5. Don’t let perfectionism stop progress. Focus on “good enough” rather than perfect.

Instead of asking, “How do I get rid of this fear?” try asking:

“How can I move forward wisely, even while fear is here?”

March feels like a beginning.

In this season opener of Selves Unedited, Dr. Maria-Christina Stewart and Dr. Danielle Colborn explore what it means to grow intentionally — not by fixing ourselves, but by making room for what is important and meaningful to us.

We talk about:

1. Why growth isn’t a one-time decision but a return
2. How fear quietly shrinks our lives
3. The cognitive and emotional space taken up by body image, comparison, and self-criticism
4. The illusion that control will make us happy
5. Why meaningful living often requires tolerating discomfort

Instead of asking, “How do I fix myself?”

We’re asking, “What do I want to make room for?”

This episode invites you to consider what’s currently taking up too much space in your mind — and what might become possible if it softened.

In This Episode, We Explore:

1. 🌿 Growth as an intentional, ongoing process
2. 🌿 How perfectionism and comparison crowd out joy
3. 🌿 The protective function of food and body preoccupation
4. 🌿 Fear as both protector and life-shrinker
5. 🌿 The difference between control and care
6. 🌿 Healing as expansion rather than achievement

Reflection Questions

As you move through this season, consider:

1. What is taking up too much space in my mind right now?
2. What feels like it’s shrinking my life?
3. If that softened, what would I have more energy for?
4. What do I want to grow more of this spring?

A Note From Us

A challenging relationship with food, your body, or yourself overall doesn’t just affect how you look and feel. It shapes how you move through the world. It consumes attention. It narrows your focus.

Healing isn’t about achieving the perfect mindset.

It’s about expansion.

More presence.

More energy.

More choice.

We invite you to tune-in and join this journey of growth with us.

Disclaimer

Please remember: this podcast is not therapy or a substitute for therapy. If you or someone you care about is struggling, we encourage you to seek support from a qualified professional.

Connect With Us on LinkedIn:

Dr. Danielle Colborn

DrMariaChristina

If this episode resonated with you, please subscribe, leave a review, and share it with someone who might benefit.

In this follow-up episode of Selves Unedited, Dr. Maria-Christina Stewart and Dr. Danielle Colborn return to the topic of authenticity—this time focusing on practical ways to navigate the space between external pressure and internal truth.

They explore the subtle (and not-so-subtle) forces that shape our image decisions—everything from fashion trends and social comparison to fears about how we’re perceived. Whether you're a teenager figuring out your style or an adult navigating aging, image, or identity, this conversation offers tools to help you pause, reflect, and reconnect with what you actually want.

What You'll Learn:

🔹 How to tell if a decision is driven by fear or grounded in self-confidence

🔹 The role of language—“I have to” vs. “I want to”—in revealing our motivation

🔹 How social and cultural messages influence our sense of authenticity

🔹 Why image decisions can feel high-stakes

🔹 What true authenticity feels like—and how to move toward it

Notable Insights:

💬 If you notice that it’s fear-based, it might be a clue that it’s not aligned with authenticity.

💬 We’re all influenced—no one is completely untouched. The goal isn’t to escape influence, but to recognize it.

💬 Grace matters. For ourselves, our kids, our families—we’re all doing our best to figure this out.

If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit!