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PODCAST

Millennial Midlife

Cecelia Mandryk

This is the podcast for millennial women in midlife who’ve done everything “right”—career, family, success—but still feel anxious, tired, and disconnected. You’re not broken. You’re just burned out from a life of perfectionism, people-pleasing, and performance. Hosted by Cecelia—a recovering high achiever, life coach, and nervous system guide—Millennial Midlife offers honest conversations, compassionate coaching, and science-backed tools to help you unlearn old patterns, reconnect with yourself, and

health & fitness mental health

All Episodes

16:52

The Self-Love Work That Changes Everything

Millennial Midlife ·

2025/03/27

We hear all the time that self-love is important, but what does that actually mean? And why is it so hard to practice? After leading a four-day workshop on self-love, I wanted to bring some of the biggest takeaways here—why we resist self-love, how to recognize where we are in our relationship with ourselves, and what real self-love actually looks like in practice. If you’ve ever felt like self-love is too self-involved, too indulgent, or that you need to “fix” yourself before you can love who you

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15:46

How to Create a Morning Routine That Supports You

Millennial Midlife ·

2025/03/20

Morning routines get a lot of hype, and for a long time, I believed I needed the perfect one to fix everything in my life. Over the years, I’ve had all kinds of morning routines—from an intense 4-hour spiritual practice to a quick 15-minute routine squeezed between the chaos of parenting. And what I’ve learned is this: there’s no single right way to start your day. In this episode, I’m sharing my personal journey with morning routines, what I’ve let go of, and how I make mine work for me right now

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13:23

How to Feel and Process Emotions in Real Time

Millennial Midlife ·

2025/03/13

You haven't actually processed any emotion that hangs around for more than 60 to 90 seconds. Now, read that again. Most of us think we’re dealing with our emotions when we talk about them, distract ourselves, or push them down—but the truth is, if an emotion stays, we haven’t really processed it. In this episode, I’m breaking down what it actually means to feel an emotion in real time, why avoiding or resisting feelings makes them stick around longer, and how you can shift your emotional state in

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15:52

What If Life Is More Beautiful Than I Can Imagine?

Millennial Midlife ·

2025/03/06

What if life is already more beautiful, easier, or more abundant than you’ve allowed yourself to see? I came across a simple but powerful question that made me rethink how we experience the world, and I want to share it with you today. In this episode, I’ll talk about how your brain filters reality, why you might not be seeing the joy or calm that’s already present, and how a small shift in perspective can change the way you experience life. If you’ve ever felt stuck in the belief that things have

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14:40

How to Stay Calm When Life Feels Out of Control

Millennial Midlife ·

2025/02/27

Life can feel overwhelming—whether it’s a tough day with your kids or the world just feels heavy. Lately, so many people have told me they feel unsettled, so I wanted to talk about how to find your own calm, no matter what’s happening around you. In this episode, I’m sharing what’s helped me and my clients stay steady when things feel chaotic. Because real peace doesn’t come from everything around you being perfect—it comes from how you work with your own mind and emotions. If you’ve been feeling

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15:19

Healing Insomnia with Mindset and Mindfulness

Millennial Midlife ·

2025/02/20

Today I want to talk about insomnia–I’m not a doctor so I won’t be giving any medical advice or supplements to take, but I want to talk about how I’ve seen the issue of sleep come up time and time again for my coaching clients. While there might be real things happening in your body that are preventing sleep, I think it’s also really important to look at the stories you have around sleep. We know that the thoughts that we have, the beliefs we have, create our reality. So how can we use this idea and

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13:49

Dreaming vs. Doing: How to Work With Your Desires

Millennial Midlife ·

2025/02/13

I’ve been thinking a lot lately about the difference between daydreaming about a different life and actually knowing what you want. Someone sent in a question about this—about feeling stuck in a cycle of imagining a better future but never really knowing how to get there. And I get it. It’s so easy to think happiness is somewhere else, in some other version of life that feels just out of reach. So in this episode, I want to talk about that—about how to tell the difference between dreaming and

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19:28

What College Football Taught Me About Failure,...

Millennial Midlife ·

2025/02/06

I didn’t expect to learn so much from watching college football, but I did. This season, I got caught up in the games, cheering with my in-laws, and I started to see how much sports can teach us about life. In this episode, I’m sharing five key lessons I learned—about handling failure, learning from challenges, and staying present in the moment. Even if you’re not into sports, these ideas might help you look at problems differently and find new ways to keep going. Stay tuned till the end—I’ve also

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14:08

Transform Your Mornings: The Power of Self-Talk

Millennial Midlife ·

2025/01/30

Today we're gonna talk about the things you tell yourself that really matter and I'm specifically gonna talk about waking up early in the morning. When you tune in, you will learn how the phrases we tell ourselves can significantly impact our feelings and actions throughout the day. By challenging the common narrative of tiredness and shifting to more positive affirmations, such as “I'm alive,” you can change their mindset and improve your morning routines. Along with the positive affirmations, I’m

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17:40

How to Use Goals to Support Personal Growth

Millennial Midlife ·

2025/01/23

Does this sound familiar? You generally set unrealistic goals believing that when you attain them, you will have successfully become a new or more perfect version of yourself? But when you do attain them, nothing has actually changed. If so, this episode is for you because we are going to talk about the healthy way to use goals for yourself to create true and lasting change. I want to teach you how to use goals as supportive ideals–whether they are New Year’s Resolutions or goals you’ve set any

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17:41

How to Keep New Year’s Resolutions Past January

Millennial Midlife ·

2025/01/16

I hope that you are having an amazing new year so far! It is mid-January, which is the time of the year when a lot of people drop their New Year's resolutions or best intentions for change. So today I want to talk to you about how you might continue with these resolutions if you want to and any support that I can offer you. In the episode, you will learn how thoughts and feelings drive actions, and how understanding this can lead to more sustainable change. I hope you’ll feel encouraged to look at

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23:42

Progress vs. Perfection

Millennial Midlife ·

2025/01/09

If you’ve ever found yourself saying you’ll go to the gym every single day or creating any other unrealistic plans that no human being can actually stick to, this episode is for you! We all do this to some degree, but why does perfectionism happen? In this conversation, I’m going to dig deep into how trying to be perfect keeps you stuck and how to help your brain start seeing things differently. The truth is, you don’t need to become an entirely new person to make changes in your life. Here’s what

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15:49

Setting Goals That Work for Your Brain

Millennial Midlife ·

2025/01/02

In this episode, we’re going to talk about goal setting and how to do it in a way that works for your brain. You’ve probably set New Year’s resolutions before, and chances are, they failed or didn’t work as well as you wanted them to. The truth is, we set goals because we think reaching them is going to make us feel a certain way - accomplished, worthy, talented, whatever it is for you. But your mindset won’t suddenly shift once you get to your goal. It’s going to shift as you go along if you set

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21:17

The Art of Nourishing Yourself

Millennial Midlife ·

2024/12/26

Welcome to the New Year! I’m recording this episode just a couple of days after giving birth, and my postpartum experience got me thinking about the topic of creating a life that feels genuinely nourishing and brings you closer to yourself. If you’re a high achiever like me, it can be second nature to dismiss nourishing activities as something that’s not worth doing. Or you might secretly believe that you’re a better person if you do hard things instead of the things that you enjoy. As you’re

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20:46

A Deeper Understanding of the Nervous System

Millennial Midlife ·

2024/12/19

You’ve likely heard about your nervous system before, but you’re probably not sure how it works, what it does for your body, and, most importantly, why it matters. So, in this episode, I’m breaking down everything you need to know using simple and practical language. The truth is that your nervous system is constantly sending and receiving signals throughout your body that affect everything from your stress response to pleasure. And when you know how to work with your nervous system, not against it,

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17:14

Practical Strategies for Overcoming Dread and Other...

Millennial Midlife ·

2024/12/12

Today we're gonna talk about dread and how perhaps to feel less of it in your life. You can substitute pretty much any emotion in here for dread. So even if you don't tend to feel a lot of dread in your life, this will be applicable to you. If you're somebody who experiences the Sunday Scaries, or you dread upcoming social events or things like that, then this will be really helpful for you because I'll be talking specifically about dread. When you listen, you will hear practical strategies for

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19:43

The Brain-Friendly Way to Process Big Emotions

Millennial Midlife ·

2024/12/05

If you often tense up when others around you experience big emotions, such as anger or anxiety, tune in. These situations come up a lot during the holiday season when we spend time with family, but you can use the mindset shifts in this episode at any time of the year to center yourself. How we respond to other people's emotions is typically ingrained in our brains as children. But now that you’re an adult, you get to take responsibility for your feelings despite what’s happening around you. You can

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23:26

How to Feel Calmer During the Holidays

Millennial Midlife ·

2024/11/28

The holiday season is barreling towards us, and with it come family dinners, work parties, and just the general intensity of this time of the year. It’s easy to feel like you already know what’s coming and brace yourself for impact. But let me ask you a question, what if you could walk into these same situations but have a completely different internal experience? You can’t control your uncle drinking maybe a little bit too much or the gravy being *always* late, but you can change how your brain and

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16:03

How You Talk to Yourself (and Others) Matters

Millennial Midlife ·

2024/11/21

Last week on Calmer Conversations, we talked about how I’m structuring my maternity leave. Go back and listen to that if you haven’t – it’s actionable even if you aren’t pregnant! Today, in this same vein, I want to talk about how you talk to yourself, but in the context of pregnancy. Again, this is something that even if you're not pregnant, it should be applicable to you. I'm at the end of a pregnancy, so that's the framing that I'm going to take today but the whole of the episode is about how you

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23:05

How I’m Structuring My Maternity Leave

Millennial Midlife ·

2024/11/14

On the newest episode of Calmer Conversations, I'm going to talk about maternity leave, but before you totally shut off if that's not a place you are in your life or will ever be, the framing in which I'm gonna talk about it is figuring out what you like, because I think it's really important and it plays a big part in in my maternity leave and how I'm approaching it. So even if you're not going on maternity leave in the near future or if you will ever go on maternity leave or if you have zero

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