56. Do You Have Supermum Syndrome? with Onnie Michalsky

56. Do You Have Supermum Syndrome? with Onnie Michalsky

That feeling when you sit down for five minutes and immediately think "I should be doing something" - therapist Onnie Michalsky from Moms Without Capes calls it supermum syndrome (or Supermom syndrome). In this conversation, she and Nina explore why so many mums carry it, and what it costs them. You'll Learn *  - What supermum syndrome is and how to spot it *  - How the do-it-all mindset affects your relationship and your kids *  - Why so many mums struggle to feel worthy of their own time *  - What healthy boundaries actually look like in motherhood *  - A simple daily check-in to start putting your needs on the list   Why This Episode Matters If you've ever eaten the crusts while your kids eat a proper meal, or felt guilty the second you sat down - this one is for you. Onnie brings real honesty to this conversation, and it's the kind of episode that makes you feel seen rather than lectured. Small Shift for Big Impact Onnie's small shift: once a day, check in with yourself. Pause and ask - what am I feeling? How is it showing up in my body? What do I need right now? It takes less than 30 seconds, but it starts building the habit of treating your own needs as worth noticing.   Take the Next Step Set the alarm now - attach it to something you already do, like brushing your teeth or making a coffee. Get this small shift started today.   Links and Resources * Visit Onnie's website [http://www.momswithoutcapes.com] * Listen to Onnies Tedx talk - link coming soon. * Book a free 15-minute coaching discovery call [https://www.mindfulparentinglifestyle.com.au/service-page/discovery-call] with Nina * Related Podcast Episodes * Ep 19 [https://podcast.mindfulparentinglifestyle.com.au/episode19] - Are You Drowning in the Parenting Juggle? * Ep 20 [https://podcast.mindfulparentinglifestyle.com.au/episode20] - What If You Could Finally Let Go of Mum Guilt? with Dr Camille Guillerey * Ep 51 [https://podcast.mindfulparentinglifestyle.com.au/episode51] - How Worth Shapes the Way We Parent with Nellie Harden Let's Connect Want more support? Follow Nina on Instagram, or sign up for tips and updates at mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/]. Have a question or parenting challenge you'd like addressed on the podcast? Send a DM or an email. * Follow Nina on Instagram [https://www.instagram.com/mindful_parenting_lifestyle/] * Website: mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/] * Email: nina@mindfulparentinglifestyle.com.au [nina@mindfulparentinglifestyle.com.au]   About the Hosts Nina Visic is a mindful parenting coach, mum of three and host of Your Calm Parenting Path. Trained through Hunter Clarke-Fields' Mindful Parenting programme, she helps overwhelmed parents find more calm, connection and confidence through practical strategies and mindfulness. Nina works with parents one-on-one and through group programs and workshops, supporting families to break generational patterns and build more connected, joyful homes. Onnie Michalsky is a licensed therapist, consultant, podcaster and mum of six. She is the founder of Moms Without Capes, a private therapy practice and online community supporting women in stepping out from under the pressure of doing it all and finding a more sustainable way through motherhood. Onnie also leads the Yellowstone County Mental Health Alliance and is a TEDx speaker on the societal expectations placed on mothers. She ran the Moms Without Capes podcast for over 265 episodes.

55. The 'Just a Minute' Double Standard

There's a small thing many of us do without thinking - and once you notice it, you'll see it everywhere.  This episode looks at the gap between what we ask of our kids and what we offer back, and why that gap matters more than we might realise.  Nina shares two practical shifts to try - small changes that can make a real difference to the emotional atmosphere in your home. You’ll Learn * Why children's play is just as important as adult tasks * What "just a minute" feels like from your child's side * Two approaches to the connection gap at home  * Why a simple heads-up makes kids more cooperative Why This Episode Matters Most of us aren't doing this on purpose - we're just busy and moving fast. But noticing the double standard is the first step toward something different.  When children feel seen and respected in the small moments, everything tends to soften a little - there's more patience, more cooperation, and more connection on both sides.  These tiny moments shape the emotional atmosphere of a family more than we often realise. Small Shift for Big Impact Take a moment to reflect on this... What's one moment this week where you could pause before automatically saying "just a minute"?  Or maybe, what's one moment where you could offer your child a little more grace before asking them to stop what they're doing immediately?  Because sometimes the smallest shifts create the biggest changes in the feeling of a home. Take the Next Step If this episode resonated with you and you'd love more support navigating these everyday parenting moments with more connection, patience, and mutual respect - Nina offers a free 15-minute chat [https://www.mindfulparentinglifestyle.com.au/free-chat] where you can talk about what's feeling hard in your family dynamic right now, and what support might look like for you.  Links and Resources * Listen to  * Episode 5 [https://podcast.mindfulparentinglifestyle.com.au/episode5] - Can Connection Really Help Your Kids Listen Better?  * Episode 10 [https://podcast.mindfulparentinglifestyle.com.au/episode10] - What Does Play Have to Do with Parenting?  * Book a free 15-min chat [https://www.mindfulparentinglifestyle.com.au/free-chat] Let’s Connect Want more support? Follow Nina on Instagram, or sign up for tips and updates at mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/]. Have a question or parenting challenge you'd like addressed on the podcast? Send a DM or an email. * Follow Nina on Instagram [https://www.instagram.com/mindful_parenting_lifestyle/] * Website: mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/] * Email: nina@mindfulparentinglifestyle.com.au [nina@mindfulparentinglifestyle.com.au] About the Host/s Nina Visic is a mindful parenting coach and mum of three who helps overwhelmed parents find more calm and confidence in everyday family life. She believes that small, intentional shifts in the way we show up for our kids can change the entire emotional atmosphere of a home - not through perfection, but through awareness, connection, and a growing understanding of what our children actually need from us. She hosts Your Calm Parenting Path - a weekly podcast for parents who want to raise their kids with more patience, less stress, and a whole lot more joy. Each episode explores the small moments that shape family life, with real, practical ideas you can try straight away.

54. Teaching Kids Mindfulness Before They Need It, with Alia Sallam

If you want your kids to grow up knowing how to calm themselves, this one is for you. Alia Sallam shares why teaching mindfulness for kids works best as a natural part of family life. Alia is the creator of Little Seeds of Mindfulness, a book series for children ages 2-9 that makes mindfulness a shared family experience rather than just a lesson. She also walks us through a simple 5-4-3-2-1 grounding exercise that you can try with your family right now.   You'll Learn * Why so many adults lack even the simplest stress regulation tools * The 5-4-3-2-1 grounding exercise to try with your family today * Why children absorb what parents do, not just what they say * How to make mindfulness a natural part of everyday family life   Why This Episode Matters When we grew up without these tools, we found them the hard way as adults. This episode is about making sure our kids don't have to. So much of what we work on as adults - learning to pause, regulate our emotions, notice what we're feeling - is really just unlearning.  Alia talks about what changes for children who grow up with these tools already in place, and how even the smallest everyday moments can start to shift that for your family.    Small Shift for Big Impact Alia's small shift: just notice. When you're overwhelmed, pause and notice what's happening - what you feel, what's around you. No fixing needed. That one shift takes you from being inside the stress to observing it.   Take the Next Step Try the 5-4-3-2-1 exercise together today: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. Grounding for everyone - and doing it together is half the benefit.    Links and Resources * Follow Alia on Instagram [https://www.instagram.com/littleseedsofmindfulness/]or Facebook [https://www.facebook.com/profile.php?id=61581342704196] * Visit Alia's website - littleseedsofmindfulness.com [https://littleseedsofmindfulness.com/] * Book a free chat with Nina here [https://www.mindfulparentinglifestyle.com.au/free-chat] * Listen to related episodes: * Episode 3 [https://podcast.mindfulparentinglifestyle.com.au/episode3] - Is This the Most Underrated Parenting Tool? * Episode 44 [https://podcast.mindfulparentinglifestyle.com.au/episode44] - Awareness in Parenting (Part 1: Understanding Your Reactions) Let's Connect Want more support? Follow Nina on Instagram, or sign up for tips and updates at mindfulparentinglifestyle.com.au.   Have a question or parenting challenge you'd like addressed on the podcast? Send a DM or an email.    * Follow Nina on Instagram  * Website: mindfulparentinglifestyle.com.au  * Email: nina@mindfulparentinglifestyle.com.au   About the Host/s Nina Visic is a mindful parenting coach and Head and Heart Mindfulness instructor, helping overwhelmed parents move from reactive to calm, confident and connected.  She is the host of Your Calm Parenting Path, a weekly podcast for parents who want to raise their children with more patience, less stress and a whole lot more joy. Nina works with parents one-on-one and through group programs, online courses and free resources. Alia Sallam is a meditation guide and mindfulness coach, and the creator of Little Seeds of Mindfulness - a book series helping children ages 2-9 build emotional awareness and calm from the ground up.  Her first volume in the Feelings and Emotions collection is available now, with 22 collections planned across two age groups. She believes mindfulness works best when children grow up living it, not just learning it.

53. 'I'm a Terrible Mum': The Inner Voice After We Lose It

Have you ever lost your patience and then spent the rest of the night lying awake, replaying the moment on a loop? In this episode, Nina explores the inner voice that shows up after hard parenting moments - the guilt, shame, and private fear that one bad reaction might define your child's entire experience of you.  Through personal reflection and the Buddhist parable of the two arrows, this episode offers an honest, compassionate look at why parents turn difficult moments into evidence they're failing - and how to find a way out of that cycle. Your worst parenting moment is not the full story of who you are. You’ll Learn * The difference between guilt and shame after a hard moment  * Why shame keeps us stuck in the very cycle we're trying to break  * What the Buddhist "two arrows" parable teaches us about self-criticism  * Why self-compassion isn't letting yourself off the hook  * What attachment research tells us about imperfect parents  * How the RAIN meditation (Ep. 25) helps when guilt feels really sticky Why This Episode Matters Parents don't just need strategies for staying calm - they need support for what happens emotionally afterwards. This episode addresses the private 2am spiral so many parents carry alone, and offers a gentler way to move through hard moments without dismissing repair or accountability. Small Shift for Big Impact After your next hard parenting moment, notice the very first thing you say to yourself. Then ask: "Would I speak to another overwhelmed parent this way?" If the answer is no - soften it, just slightly. Not because the moment didn't matter. But because you matter too. Take the Next Step If this episode resonated with you, Nina is offering free 30-minute connection calls for parents carrying guilt or shame around hard parenting moments. A gentle space to unpack what happened and move forward with more compassion and confidence. Book your free call here: https://www.mindfulparentinglifestyle.com.au/service-page/free-30-minute-pow-wow Links and Resources * Book your free 30 minute call [https://www.mindfulparentinglifestyle.com.au/service-page/free-30-minute-pow-wow] * Learn more with past episodes * Episode 20 [https://podcast.mindfulparentinglifestyle.com.au/episode20] - What If You Could Finally Let Go of Mum Guilt? with Dr Camille Guillerey * Episode 23 [https://podcast.mindfulparentinglifestyle.com.au/episode23] - What Is Self-Compassion in Parenting, Really? * Episode 25 [https://podcast.mindfulparentinglifestyle.com.au/episode25] - Are You Getting Stuck in Your Own Big Feelings? (RAIN meditation) * Episode 42 [https://podcast.mindfulparentinglifestyle.com.au/episode42] - So You Yelled… Now What? | How to Repair After Yelling Let’s Connect Want more support? Follow Nina on Instagram, or sign up for tips and updates at mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/]. Have a question or parenting challenge you'd like addressed on the podcast? Send a DM or an email. * Follow Nina on Instagram [https://www.instagram.com/mindful_parenting_lifestyle/] * Website: mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/] * Email: nina@mindfulparentinglifestyle.com.au [nina@mindfulparentinglifestyle.com.au] About the Host Nina is a mindful parenting coach, mum of three, and the host of Your Calm Parenting Path - a podcast helping parents go from overwhelmed and reactive to calm, confident, and connected with their kids.  Through mindful parenting, emotional regulation, and practical mindset shifts, Nina supports parents to reduce yelling, navigate triggers with more awareness, and build calmer, more connected family relationships. Because small shifts really do make a big impact.

52. Parenting with more Self Compassion, with Dr Jen Ferris

Parenting can feel incredibly heavy sometimes - especially when we’re carrying guilt, self-doubt, and the pressure to “get it right.” In this episode, Nina is joined by Dr. Jen Ferris to talk about what self-compassion really looks like in everyday parenting and why learning to be a little kinder to ourselves can have such a powerful impact on family life. Dr. Jen shares her own parenting experiences, the challenges that led her to explore self-compassion more deeply, and practical ways parents can begin supporting themselves through the hard moments. You’ll Learn * What self-compassion actually means in parenting  * Why so many parents struggle with guilt and self-criticism  * How self-compassion can help reduce reactivity and overwhelm  * Why being kinder to yourself benefits your children too  * Small ways to start practicing self-compassion every day Why This Episode Matters So many parents feel like they should be coping better than they are. This conversation is an important reminder that parenting is hard, that you’re not alone, and that supporting yourself matters too. Self-compassion for parents isn’t about lowering your standards - it’s about creating enough space to keep showing up with care and connection, even on difficult days. Small Shift for Big Impact Jen’s small shift for this week is to practise putting your hand on your heart, taking a couple of deep breaths, and asking yourself, “What do I need right now?” Try it first in a calm moment, when things aren’t stressful. This helps it become more familiar, so it’s easier to access when parenting feels overwhelming. Then, when a hard moment does come, you have a gentle way to reconnect with yourself and respond with a little more care.   Take the Next Step If this episode resonated with you, I’d love to invite you to connect with me over on Instagram or join my mailing list for more mindful parenting support and practical tools.   Links and Resources * Grab Dr. Jen Ferris’ book: Parenting with Self-Compassion [https://booktopia.kh4ffx.net/WOdebP]  (please note this is an affiliate link) * Visit Dr Jen’s website [https://www.drjenferris.com/home]  * Check out Dr Jen’s Instagram [https://www.instagram.com/drjenferris/] or Facebook [https://www.facebook.com/drjenferris] Page * Related Podcast Episodes * Episode 19. [https://podcast.mindfulparentinglifestyle.com.au/episode19] Are You Drowning in the Parenting Juggle?  * Episode 20. [https://podcast.mindfulparentinglifestyle.com.au/episode20] What If You Could Let Go of Mum Guilt? with Dr Camille Guillerey  * Episode 23. [https://podcast.mindfulparentinglifestyle.com.au/episode23] What is self compassion, really?  * Episode 27. [https://podcast.mindfulparentinglifestyle.com.au/episode27] Are you feeling the invisible weights of motherhood? Let’s Connect Want more support? Follow Nina on Instagram, or sign up for tips and updates at mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/]. Have a question or parenting challenge you'd like addressed on the podcast? Send a DM or an email. * Follow Nina on Instagram [https://www.instagram.com/mindful_parenting_lifestyle/] * Website: mindfulparentinglifestyle.com.au [http://mindfulparentinglifestyle.com.au/] * Email: nina@mindfulparentinglifestyle.com.au [nina@mindfulparentinglifestyle.com.au] About the Hosts Nina is a mindful parenting coach, educator, and mum passionate about helping overwhelmed parents move from reactive parenting to calmer, more connected family relationships. Through practical strategies, mindfulness, and compassionate support, she helps parents break generational patterns and create the kind of home life they truly want for their families. On Your Calm Parenting Path, Nina shares relatable stories, expert conversations, and simple tools that help parents feel more confident and less alone in the everyday challenges of raising children. Her approach is warm, realistic, and grounded in the belief that small shifts can create a big impact.   Dr. Jen Ferris is a writer, former child development professor, and mum of two teenagers. Through her work, she explores the very real pressures parents face and the emotional load that can come with trying to “get parenting right” all the time. After experiencing her own struggles with overwhelm, guilt, and self-doubt in motherhood, Jen became passionate about helping parents approach themselves with more compassion and understanding. Her book, Parenting with Self-Compassion, offers practical, gentle support for parents who want to care for their children without losing themselves in the process.