30 • The key to feeling fulfilled as a person and as a mom.

ABOUT THIS EPISODEThis episode is about my journey with PMDD and finding an effective treatment. Premenstrual dysphoric disorder, or PMDD, is a severe form of PMS that affects about 3-8% of women of reproductive age. It can cause depression, anxiety, suicidal thoughts, brain fog, fatigue, irritability, and rage. I was diagnosed with PMDD back in 2019, and have spent the majority of my 20’s suffering from this condition that has only gotten worse with time. This looked like spending the entirety of my luteal phase, which is 10-14 days of every month, feeling painfully exhausted, irritable, unable to focus, depressed, and even suicidal. The only thing that got me through these difficult two weeks every month was knowing that as soon as my monthly bleed would start these symptoms would go away, but this was no way to live. PMDD made me feel trapped in my own body, unable to escape the brutality of these symptoms that most doctors told me were just “a normal part of being a woman.”I hope this episode helps you find a treatment that works for you, and if you don’t have PMDD, but you struggle to advocate for your health, this episode will give you some courage to keep fighting for the good health and healing you deserve.MENTIONED IN THE EPISODEHRT Clinic, Newson Health: https://www.newsonhealth.co.uk/FREE Workshop: The 4Bs fo Self-Care & How to Prioritize Self-Care as a Busy Mom: https://nolongerlast.com/workshopSELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

Join me for my free live workshop — The 4Bs of Self-Care & How to Prioritize Self-Care as a Busy Mom: https://miahemstad.myflodesk.com/SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!⁠https://www.miahemstad.com/guide⁠😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.⁠https://www.miahemstad.com/rituals⁠💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://www.miahemstad.com/letter⁠⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. ⁠https://www.miahemstad.com/nolongerlast⁠⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODEHave you ever felt mom guilt so intense that it made it impossible to do anything for yourself? If you have, you’re not alone. Today I’m talking about mom guilt — where it comes from and how to overcome it — so that you can take care of yourself without the weight of mom guilt making you feel bad. Learning how to overcome mom guilt is so liberating. I’m excited for you to practice the tips I share in this podcast episode.SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODEDo you feel fulfilled in your life? I’m not talking about feeling constantly happy — because that’s impossible. I’m talking about feeling content and at peace with your decisions and your life. When you feel fulfilled, you can go through life’s highs and lows feeling stable, secure, and at peace with yourself. In this episode, I share the key thing you can do to feel more fulfilled so you can experience the inner calm that comes with it. It’s such a simple but powerful tip, and it will have a positive impact on every area of your life. I can’t wait for you to try it!SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE The healing journey is not linear, and that truth has come up for me yet again with tackling some chronic health issues, specifically premenstrual dysphoric disorder (or PMDD).As an abuse survivor, it can feel triggering and difficult to spend money and time on my health, especially since I experienced a lot of medical neglect as a child.In this episode, hear me share how I worked through those feelings and pursued medical treatment for a condition that has been weighing me down for years.If you struggle to invest time and money on your health, this episode will encourage you to overcome those challenging roadblocks and take care of yourself anyway.SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!⁠https://www.miahemstad.com/guide⁠😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.⁠https://www.miahemstad.com/rituals⁠💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://www.miahemstad.com/letter⁠⁠💕 The No Longer Last Journey™ Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. ⁠https://www.miahemstad.com/nolongerlast⁠⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you — welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE Ever try (and fail) to make journaling a habit? There’s so much research showing how beneficial journaling is for our mental health and well-being, but why is it so hard to do? This episode shares 3 reasons why you might be struggling to journal. Listen in to overcome these obstacles so you can start journaling regularly and begin experiencing all the benefits that come from this awesome practice with the page! SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and beat burnout when you learn the 4 types of self-care and how to practice them in a sustainable way! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad 📱Instagram: https://www.instagram.com/nolongerlast/

SPECIAL PROMO Save 20% on The No Longer Last Journey™ Coaching Program before the offer expires on September 8, 2024 at 5pm EST. Use code NLLJ20 at checkout! https://www.miahemstad.com/nolongerlast Want to try before you buy? Check out the first class in the program for FREE  — The Introduction to the Healing Journey — at https://www.miahemstad.com/healing. Free access expires on September 8, 2024 at 5pm EST. ABOUT THIS EPISODE September is Suicide Prevention Month. It’s so important that we talk about this to reduce the stigma, especially among moms. Moms experience the added burden of worrying that people will think we are unable to be mothers because we have mental health challenges. What we need is help, not judgment. In this episode, I share tips and strategies you can use to work on healing your depression, anxiety, and low self-worth. I used to have severe postpartum depression and anxiety, and what I share in this episode helped me get out of that darkness and get on the path to healing. If you found this episode helpful, please share it with a friend. Thank you! CRISIS AND MENTAL HEALTH RESOURCES ◆ Suicide and Crisis Lifeline: Dial 988 ◆ National Maternal Mental Health Hotline (U.S. only): Call or text 1-833-TLC-MAMA (1-833-852-6262) ◆ Postpartum Support International: Call 800-944-4773 or text 503-894-9453 or www.postpartum.net SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that can actually help you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™ Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE Self-care is so dang hard to practice, especially on a consistent basis. Why? Some might say that we just need better time management tips. Others might say that if we understood how beneficial self-care is, we would prioritize it with less hesitation. But, if all moms needed was more tips, hacks, and information, we would all be practicing self-care consistently – but, we’re not. In fact, many of us are struggling to practice basic self-care, like showering and brushing our teeth, and I think it’s because beyond the tips, the hacks, and the information, many of us are triggered by self-care because it forces us to confront trauma and harmful beliefs that keep us stuck in cycles of self-neglect because it’s familiar and it aligns with what we believe about ourselves and what society believes about us as women and as mothers. In this episode, I unpack this with clear examples so that you can begin to do the work of confronting the experiences and beliefs that are holding you back from the love and care you deserve. SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE We all feel it, but we don’t talk about it that much. I’m talking about the pressure many of us women, and especially mothers, feel to be exceptional at everything we do — parenting our children, showing up in our marriage, our fitness, our performance at work, our ability to clean and organize our homes. I could go on. There is this pressure to be excellent at an unrealistic number of things, and it’s hurting us. I’ve been noticing this more and more lately, and I’ve been particularly paying attention to how this pressure influences my decisions and day-to-day behavior — and I’m not loving what I’m seeing. This podcast episode is all about bringing this topic out in the open and helping you pinpoint how this pressure is hurting you and actually release it so you can be a more carefree and authentic version of yourself.  SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE When I became a mom, I didn’t have anyone to talk to for tips or advice. In my circle of friends, I was the first to have a baby, so people were calling me! It was such a hard and overwhelming time marked by so much mom-guilt and the silent struggle with postpartum depression and anxiety. I made a lot of mistakes and learned so much. In this episode, you’ll hear me share my top 5 mistakes I made as a new mom, and what I wish I did instead. I hope that this episode can help make motherhood just a little bit easier for the next person.  SELF-CARE RESOURCES 📝 NEW! The No Longer Last Journey™ Weekly Check-In is my monthly membership offering live weekly journaling and coaching in community with people who want to make their health, happiness, and well-being a priority. https://www.miahemstad.com/weekly ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/