Ep. 16 | How to Start Journaling (Even If You Never Know What to Write)

Ep. 16 | How to Start Journaling (Even If You Never Know What to Write)

Hello Beautiful Beings, Want to start journaling but never know what to write? In this episode, we're talking about how to journal for beginners, how to journal consistently, and a simple 5-minute journaling method that can help with self-awareness, emotional healing, stress, and overthinking. Many people think journaling has to be deep, perfect, or done every day—but real journaling is messy, honest, and personal. We'll explore the science behind journaling, emotional processing, shadow work, gratitude journaling, and practical ways to build a journaling habit that actually lasts. In This Episode: • How to start journaling • Why journaling helps anxiety and overthinking • The psychology and science of journaling • Different types of journaling • Shadow work and self-awareness • A simple 5-minute journaling practice • How to journal consistently without perfection Whether you're completely new to journaling or trying to rebuild the habit, this episode will help you stop overthinking and simply begin. Love, Kristen References: Baikie, Karen A., and Kay Wilhelm. “Emotional and Physical Health Benefits of Expressive Writing.” Advances in Psychiatric Treatment, vol. 11, no. 5, 2005, pp. 338–346, Cambridge University Press, doi:10.1192/apt.11.5.338. Smyth, Joshua M., and James W. Pennebaker. “Sharing One’s Story: Translating Emotional Experiences into Words as a Coping Tool.” European Journal of Psychotraumatology, vol. 9, no. 1, 2018, article 1457354, doi:10.1080/20008198.2018.1457354. Sohal, Manveen, et al. “Efficacy of Journaling in the Management of Mental Illness: A Systematic Review and Meta-Analysis.” Family Medicine and Community Health, vol. 10, no. 1, 2022, e001154, doi:10.1136/fmch-2021-001154. Krpan, Katerina M., et al. “An Everyday Activity as a Treatment for Depression: The Benefits of Expressive Writing for People Diagnosed with Major Depressive Disorder.” Journal of Affective Disorders, vol. 257, 2019, pp. 343–351, doi:10.1016/j.jad.2019.07.053. Adrianson, Lillemor, and Tomas Ljungberg. “The Role of Storytelling in Emotional Integration and Meaning-Making.” Journal of Mind and Medical Sciences, vol. 3, no. 1, 2016, pp. 36–44, doi:10.3233/JMP-160002. Pennebaker, James W., and Joshua M. Smyth. “Why Does Expressive Writing Affect Emotion? Considering the Role of Cognitive Processing.” Current Opinion in Behavioral Sciences, vol. 28, 2019, pp. 63–67, doi:10.1016/j.cobeha.2019.01.009. Frattaroli, Joanne. “Experimental Disclosure and Its Moderators: A Meta-Analysis.” General Review of Psychology, vol. 20, no. 3, 2016, pp. 256–274, doi:10.1037/gpr0000083. Bridges, Darlene Lancer. “How to Journal for Mental Health.” Psychology Today, Aug. 2024, www.psychologytoday.com/us/blog/conquering-codependency/202408/how-to-journal-for-mental-health [http://www.psychologytoday.com/us/blog/conquering-codependency/202408/how-to-journal-for-mental-health]. Accessed 12 June 2026. Morin, Amanda. “Using Brain Dumping to Manage Anxiety and Overthinking.” Psych Central, www.psychcentral.com/health/using-brain-dumping-to-manage-anxiety-and-over-thinking [http://www.psychcentral.com/health/using-brain-dumping-to-manage-anxiety-and-over-thinking]. Accessed 12 June 2026. “100 Journaling Prompts for Reflection and Insight.” Decide Your Legacy, www.decideyourlegacy.com/blog/100-journaling-prompts-for-reflection-insight [http://www.decideyourlegacy.com/blog/100-journaling-prompts-for-reflection-insight]. Accessed 12 June 2026. “Emotional Journaling: Benefits and How to Get Started.” Day One, www.dayoneapp.com/blog/emotional-journaling/ [http://www.dayoneapp.com/blog/emotional-journaling/]. Accessed 12 June 2026.

Ep. 15 | How to Stop Being Self-Conscious and Finally Be Yourself

Hello Beautiful Soul, Have you ever walked into a room and immediately become aware of yourself? Worried about how you look, what people think of you, whether you're saying the right thing, or if you're somehow coming across the wrong way? In this episode of The Expanding Soul, we're exploring what self-consciousness really is, why so many of us struggle with it, and how it can quietly impact our confidence, relationships, and ability to fully enjoy life. We'll talk about:• Why self-consciousness develops• How social media and comparison make it worse• The difference between self-awareness and self-surveillance• What confidence actually is (and isn't)• Practical ways to stop overthinking and start being yourself If you've ever felt trapped in your own head, worried about what others think, or struggled to show up as your authentic self, this episode is for you. Remember: confidence isn't becoming perfect. It's becoming less afraid of being seen. ✨ Connect with me:Instagram, Facebook & TikTok: @TheExpandingSoul 🎧 If you enjoyed this episode, please follow, rate, and share it with someone who might need to hear it.

Ep. 14 | The 7 Chakras Explained: Science, Psychology and Spiritual Meaning

Hi Friend, So... What are the 7 chakras, and why have people been talking about them for thousands of years? In this episode of The Expanding Soul, we're exploring the chakra system from a balanced perspective—looking at its origins in ancient spiritual traditions, its connection to emotions and trauma, and the surprising ways it overlaps with modern psychology and mind-body science. We'll discuss: • The history and origins of chakras • The meaning of each of the 7 chakras • How chakras relate to emotions, healing, and self-awareness • Trauma, the nervous system, and the mind-body connection • Scientific perspectives on chakras and energy healing • Spiritual bypassing and common chakra misconceptions • Practical ways to work with chakras for personal growth and healing Whether you view chakras as spiritual energy centers, symbolic psychology, or a framework for self-reflection, this episode offers an open-minded exploration of one of the most fascinating concepts in spirituality and personal development. Topics discussed: 7 chakras explained, chakra meanings, spirituality, psychology, self-awareness, personal growth, consciousness, intuition, mind-body connection, healing journey, spiritual growth, chakra balancing, ancient wisdom, science and spirituality. If you enjoyed this episode, be sure to follow the podcast, leave a rating, and share it with someone who might find it helpful. Thank you from the bottom of my heart for being here. Until next time... Keep expanding. Love, Kristen References: Cooper, N. J. "A Brief History of the Chakras in Human Body." ResearchGate, 2020, https://www.researchgate.net/publication/342562977_A_Brief_History_of_the_Chakras_in_Human_Body [https://www.researchgate.net/publication/342562977_A_Brief_History_of_the_Chakras_in_Human_Body]. Accessed 30 May 2026. Ray, Amit. "72,000 Nadis and 114 Chakras in Human Body." Amit Ray, https://amitray.com/72000-nadis-and-114-chakras-in-human-body/ [https://amitray.com/72000-nadis-and-114-chakras-in-human-body/]. Accessed 30 May 2026. "7 Chakras: What They Mean and How to Balance Them." Healthline, https://www.healthline.com/health/fitness-exercise/7-chakras [https://www.healthline.com/health/fitness-exercise/7-chakras]. Accessed 30 May 2026. "7 Chakras: Introduction to the Energy Centers and Their Effects." Arhanta Yoga Ashrams, https://www.arhantayoga.org/blog/7-chakras-introduction-energy-centers-effect/ [https://www.arhantayoga.org/blog/7-chakras-introduction-energy-centers-effect/]. Accessed 30 May 2026. Rao, M. L., et al. "The Physiological Basis of Kundalini (Chakra) Meditation and Related Practices: A Narrative Review." Journal of Traditional and Complementary Medicine, vol. 8, no. 3, 2018, pp. 315–321. PubMed Central, https://pmc.ncbi.nlm.nih.gov/articles/PMC5954253/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC5954253/]. Accessed 30 May 2026. "What Are Chakras? Concept, Origins, and Effect on Health." Medical News Today, https://www.medicalnewstoday.com/articles/what-are-chakras-concept-origins-and-effect-on-health [https://www.medicalnewstoday.com/articles/what-are-chakras-concept-origins-and-effect-on-health]. Accessed 30 May 2026.

Ep. 13 | Do Crystals Actually Work? | Science, Spirituality & Psychology Explained

Hello complex and gorgeous human, For thousands of years, humans across completely different civilizations have believed crystals hold power. But why? In this episode of The Expanding Soul, we explore the science, psychology, history, spirituality, and mystery behind crystals. From Ancient Egypt and the chakra system to quartz energy and the placebo effect, we take a balanced look at one of the most controversial spiritual topics in the modern world. Do crystals actually heal people? Are they simply psychological tools? Or is there something deeper happening? This episode explores: * The history of crystals across ancient civilizations * How crystals actually form * The psychology of belief and ritual * The placebo effect and neuroscience * Chakras, energy, and metaphysical traditions * Why humans are naturally drawn to symbols and meaning * The commercialization of spirituality * How to stay open-minded without abandoning critical thinking Whether you’re deeply spiritual, highly skeptical, or somewhere in between, this conversation is designed to explore both sides honestly. Because maybe the real power was never fully in the crystal… Maybe part of it has always been in human consciousness itself. Love, Kristen References: Gemological Institute of America. “Lapis Lazuli Description.” GIA, https://www.gia.edu/lapis-lazuli-description-v1 [https://www.gia.edu/lapis-lazuli-description-v1]. Accessed 22 May 2026. Museum of Fine Arts Budapest. “Lapis Lazuli.” Museum of Fine Arts Budapest, https://www.mfab.hu/lapis-lazuli/ [https://www.mfab.hu/lapis-lazuli/]. Accessed 22 May 2026. Gemological Institute of America. “Amethyst History and Lore.” GIA, https://www.gia.edu/amethyst-history-lore [https://www.gia.edu/amethyst-history-lore]. Accessed 22 May 2026. Gemological Institute of America. “Amethyst.” GIA, https://www.gia.edu/amethyst [https://www.gia.edu/amethyst]. Accessed 22 May 2026. National Palace Museum. “Chinese Jades.” National Palace Museum, https://www.npm.edu.tw/exh99/chinese_jades/en/page-6.html [https://www.npm.edu.tw/exh99/chinese_jades/en/page-6.html]. Accessed 22 May 2026. Smith College Museum of Art. “Chinese Jades Newly Reinstalled in Ancient World Gallery.” Smith College Museum of Art, https://scma.smith.edu/blog/chinese-jades-newly-reinstalled-ancient-world-gallery [https://scma.smith.edu/blog/chinese-jades-newly-reinstalled-ancient-world-gallery]. Accessed 22 May 2026. University of Waterloo Earth Sciences Museum. “Quartz.” University of Waterloo, https://uwaterloo.ca/earth-sciences-museum/resources/detailed-rocks-and-minerals-articles/quartz [https://uwaterloo.ca/earth-sciences-museum/resources/detailed-rocks-and-minerals-articles/quartz]. Accessed 22 May 2026. Kistler Group. “Piezoelectric Effect.” Kistler, https://www.kistler.com/GB/en/piezoelectric-effect/C00000136 [https://www.kistler.com/GB/en/piezoelectric-effect/C00000136]. Accessed 22 May 2026. Woodford, Chris. “Piezoelectricity.” Explain That Stuff, https://www.explainthatstuff.com/piezoelectricity.html [https://www.explainthatstuff.com/piezoelectricity.html]. Accessed 22 May 2026. Rodenburg, Eric. “Piezoelectricity.” HyperPhysics, Georgia State University, http://hyperphysics.phy-astr.gsu.edu/hbase/Solids/piezo.html [http://hyperphysics.phy-astr.gsu.edu/hbase/Solids/piezo.html]. Accessed 22 May 2026. Stone Age Shops. “The History of Crystals: How Ancient Civilizations Used Healing Stones.” Stone Age Shops, https://stoneageshops.com/blogs/articles/the-history-of-crystals-how-ancient-civilizations-used-healing-stones?srsltid=AfmBOorGNrGDta1ipzwh1cSMWL-fUpkoQINcdlxXLdG2-0qpAjsY1ZpW [https://stoneageshops.com/blogs/articles/the-history-of-crystals-how-ancient-civilizations-used-healing-stones?srsltid=AfmBOorGNrGDta1ipzwh1cSMWL-fUpkoQINcdlxXLdG2-0qpAjsY1ZpW]. Accessed 22 May 2026. Jack Weir & Sons. “The History of Healing Stone Jewelry: Ancient Beliefs and Modern Practices.” Jack Weir & Sons, https://jackweirandsons.com/blogs/news/the-history-of-healing-stone-jewelry-ancient-beliefs-and-modern-practices?srsltid=AfmBOoo09v_h7GlBkqNaL8cdYsEsugC2JZDWjNH7FWbxsDGVqYQGBqAZ [https://jackweirandsons.com/blogs/news/the-history-of-healing-stone-jewelry-ancient-beliefs-and-modern-practices?srsltid=AfmBOoo09v_h7GlBkqNaL8cdYsEsugC2JZDWjNH7FWbxsDGVqYQGBqAZ]. Accessed 22 May 2026. Mindful Souls. “Crystal Meanings Guide.” Mindful Souls, https://mindfulsouls.com/pages/crystals-meanings-guide [https://mindfulsouls.com/pages/crystals-meanings-guide]. Accessed 22 May 2026. Contempo Crystals. “Crystals by Color.” Contempo Crystals, https://contempocrystals.com/pages/crystals-by-color [https://contempocrystals.com/pages/crystals-by-color]. Accessed 22 May 2026. Harvard Health Publishing. “The Power of the Placebo Effect.” Harvard Medical School, https://www.health.harvard.edu/newsletter_article/the-power-of-the-placebo-effect [https://www.health.harvard.edu/newsletter_article/the-power-of-the-placebo-effect]. Accessed 22 May 2026. Live Science. “Crystal Healing: Stone-Cold Facts About Gemstone Treatments.” Live Science, https://www.livescience.com/40347-crystal-healing.html [https://www.livescience.com/40347-crystal-healing.html]. Accessed 22 May 2026.

Ep. 12 | Nobody Is Coming To Save You

Hi Friend, One day, most people look up and realize they spent years waiting. Waiting to feel ready. Waiting for confidence. Waiting for motivation. Waiting for life to finally begin. In this deeply honest episode, we talk about the fear that keeps people stuck, the comfort zones that slowly become prisons, and the small decisions that quietly shape the direction of our lives. This episode explores the psychology behind procrastination, fear, learned helplessness, healing, self-belief, and how tiny consistent actions can completely transform your future over time. Your life is happening now. And maybe the person you’ve been waiting for… has been you the entire time. Love, Kristen References / Helpful Info: “The Silent Killer of Dreams: Why Comfort Zones Are More Dangerous Than Failure.” Vocal Media [https://vocal.media/humans/the-silent-killer-of-dreams-why-comfort-zones-are-more-dangerous-than-failure?utm_source=chatgpt.com], vocal.media, Accessed 17 May 2026. Kets de Vries, Manfred. “Complacency: How Not to Notice the Iceberg.” Medium [https://medium.com/@manfred.ketsdevries_62226/complacency-how-not-to-notice-the-iceberg-922bbbd0ba7e?utm_source=chatgpt.com], Medium, 16 Apr. 2018, Accessed 17 May 2026. “Stop Waiting on Your Dream: Take Tiny Steps and Make Someday Now.” Tiny Buddha [https://tinybuddha.com/blog/stop-waiting-on-your-dream-take-tiny-steps-make-someday-now/?utm_source=chatgpt.com], Tiny Buddha, Accessed 17 May 2026.