My biggest ick is when someone says, “Have you tried meditation?” but you're deep in the depths of navigating a sh*t storm.

When you’re in acute grief or deep burnout, silence can make all the pain even louder.

After losing someone I loved like a brother, I can’t journal, sit still, or “be present” without my anxiety and sadness spiraling.

So instead of forcing myself into practices that aren’t supportive, I leaned into the one thing that actually helped me stay sane: balance-based movement.

In this episode, I talk about why meditation can backfire during grief, why numbing out is necessary (and okay), and how challenging your balance gives your nervous system a job when your thoughts won’t slow down.

This episode is for burnt-out high achievers navigating grief, loss, or major life disruption… especially if you’ve been feeling guilty for not doing the things you’re “supposed to”.

Episode Highlights

• Why meditation can make anxiety worse

• Permission to numb tf out and ways to do it

• Why dropping routines doesn’t mean you’re failing

• Balance-based movement for anxiety

• The nervous system science behind balance and grounding

• Simple balance-based activities you can try (bonus if it’s hard to learn)

Other episode mentioned: The Zero Hour - How to Instantly Become a Morning Person

✨ Work with Me ✨

⁠Book a Free Consultation⁠

Instagram:⁠ ⁠@ChillButDriven⁠⁠

TikTok:⁠ ⁠@ChillButDriven⁠⁠

Email: sara@sarashum.com

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out,⁠ book a free consultation. ⁠I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara

⟡ Personal Note: This episode was recorded just before a heartbreaking loss in my family. I’m releasing it with minimal edits, trusting that the conversation will still bring value to those who need it. Thank you for your love and understanding. ⟡

Today I’m joined by Casey McGuire Davidson, a Life & Sobriety Coach and host of the top 100 mental health show The Hello Someday Podcast for Sober Curious Women. She’s an ex–red wine girl who spent 20 years climbing the corporate ladder before quitting drinking a decade ago, and her work has been featured on Good Morning America, NPR, HuffPost, The New York Times, and NBC News.

Together we dig into Dry January, the real impact alcohol has on stress and burnout, why you don’t need to hit rock bottom to rethink your drinking habits, and some truly wild insights into the alcohol industry. It’s honest, educational, AND fun.

We wrap it up with a lightning round full of wellness rituals, productivity hacks, and cozy favorites.

❄️ What’s in this Episode ❄️

✨A heartfelt update on grief, loss, and choosing “done over perfect.”

✨Introducing Casey: life coach, sober-curious advocate, and host of Hello Someday.

✨Quick-fire warm-ups: spicy hockey romances, comfort shows, and current obsessions.

✨Why high-achieving women often overdrink + alcohol’s impact on stress and burnout.

✨The rise of sober curiosity + how Gen Z is changing everything.

✨Big Alcohol lobbying, debunking “drink responsibly,” and the real science.

✨Why a 100-day break is life-changing — and how to approach it with curiosity.

✨Casey’s Sober New Year 100 program + the power of community support.

✨Lightning round: movement, mocktails, blankets, habits, and grounding rituals.

❄️ Casey’s Links❄️

Hello Someday Coaching: https://hellosomedaycoaching.com/

Free 30-Day Sober Guide: https://hellosomedaycoaching.com/30-day-sober-guide/

The Sobriety Starter Kit Course: https://www.thesobrietystarterkit.com/

The Hello Someday Podcast: https://hellosomedaycoaching.com/podcast/

Follow Casey @hellosomedaysober: YouTube, Instagram, Facebook, Pinterest, TikTok

✨ Work with Me (Sara Shum) ✨

⁠Book a Free Consultation⁠

Instagram:⁠ ⁠@ChillButDriven⁠⁠

TikTok:⁠ ⁠@ChillButDriven⁠⁠

Email: sara@sarashum.com

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out,⁠ book a free consultation. ⁠I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara

(Episode disclaimer, if I sound like I’m gasping for air in this episode, sorry, I just have a stuffy nose and I’m doing my best out here. Also, how sad is it that I noticed the unintentional ~6 7~ in the title?)

Hi friend. Just here to say, no, your Christmas cookies do not need protein powder or cottage cheese to be guilt-free. Today I am sharing seven health and mindset tips for eating Christmas sweets without spiraling or losing gains :)

Also, if Christmas makes you sad, for whatever reason, I have been there. I am here for you, and I deeply care for you. We are going to talk about how to take care of yourself during the holidays if you are missing a loved one, need to work, or are grieving something out of your control.

Plus, I’m sharing a cozy holiday mocktail recipe 🍹🎄 not to fix anything, but just to offer a small, grounding moment of comfort when the season feels like a lot.

🦌❄️ What I Get Into in this Episode ❄️🦌

✨Healthy holiday eating without restriction or food guilt

✨Celebrating Christmas when grieving

✨Why Christmas can feel sad, lonely, or overwhelming

✨Letting go of food guilt and shame during the holidays

✨Supporting body recomposition during the holiday season

✨Mindlessly eating to stim for ADHD

✨Adding magic in the kitchen

✨Managing blood sugar while eating sweets

✨Nervous system regulation for holiday stress and burnout

✨A simple, alcohol-free holiday mocktail recipe

✨Using food and rituals for comfort, grounding, and emotional support

✨And as always…how to be happy and healthy :)

🦌❄️ Timestamps if you want to jump around 🦌❄️

✨[03:03 ]My love letter to all of you feel lonely, sad, and melancholy during the holiday, and personal stories of sadness and grief during Christmas

✨[09:15] Mocktail recipe

✨[11:15] 7 guilt-free cookie tips

✨ Work with Me ✨

Book a Free Consultation

Instagram: ⁠@ChillButDriven⁠

TikTok: ⁠@ChillButDriven⁠

Email: sara@sarashum.com

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara

Hi friend, in today’s episode, I’m so excited to welcome my very first podcast guest ✨ Jenn Blair ✨ a board-certified nurse practitioner and functional medicine coach who works with driven, high-achieving women who feel like they’re doing everything right… yet still feel exhausted, bloated, foggy, and burnt out.

Jen and I dive into what’s really going on beneath the surface when ambitious women hit a wall… from chronic stress and gut issues to hormone imbalance and the flaws of conventional “eat less, move more” advice. We talk about why burnout is so common for high performers, how functional medicine looks at the body as a whole, and the small, sustainable shifts that can help you feel back in control of your health without sacrificing your goals.

Plus, stay to the end for our fun rapid-fire wellness questions! There are some sweet, easy, and fun little things you’ll definitely want to steal for your own routine :)

Episode Highlights

• Why Jen shifted from conventional medicine to functional medicine after experiencing burnout firsthand

• The biggest gaps in traditional healthcare when it comes to chronic symptoms in women

• How stress, sleep deprivation, and ambition impact gut health, hormones, and blood sugar

• Jen’s 6-pillar functional medicine framework for sustainable healing

• Simple lifestyle shifts busy, high-achieving women can start today to reduce bloating and brain fog

• Why slowing down, eating mindfully, and prioritizing protein actually boosts productivity

• The mindset shift every ambitious woman needs: you don’t have to choose between health and success

[45:13] 🧘‍♀️🍵🌿 Rapid-Fire Wellness Favorites 🧘‍♀️🍵🌿Jenn’s healthy comfort foods, movement practices, productivity hacks, cozy home joys, and grounding rituals

✨ Work with Jenn ✨

Instagram: @JennBlairWellness

Tik Tok: @JennBlairWellness

✨ Work with Me ✨

Book a Free Consultation

Instagram: ⁠@ChillButDriven⁠

TikTok: ⁠@ChillButDriven⁠

Email: sara@sarashum.com

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara

So, you’ve been asking yourself, “Why tf am I getting sick all of the time?” You eat well. You move your body. You try to do everything “right.” And yet… you’re still getting knocked out by colds every few months… then this episode is for you.

I also share the exact shifts that helped me stop getting sick this year, despite living in the midst of chaos… this really is ✨magic ✨coming from someone who used to get sick every 2–3 months, dealt with chronic joint pain, and had way too many surgeries before anyone connected the dots and realized stress was manifesting in my body.

I’m breaking down why so many ✨ good girl, high-achieving, perfectionist women ✨ end up chronically sick and why the answer usually isn’t that you just have a sh*tty immune system.

We’re talking about how go-go-go conditioning, chronic stress, and hustle culture wire your nervous system into survival mode, leading straight into burnout and the Letdown Effect (aka why you crash the second you finally slow down).

✨ What I Yap About in This Episode ✨

• “Why am I getting sick all the time? (and why the answer isn’t what you think)

• Good girl, high achiever, and perfectionist conditioning

• Chronic stress manifesting as sickness, joint pain, and injury

• Why doctors and adults in my life missed stress as the root cause

• Burnout symptoms in women that get normalized and brushed off

• Loving an addicted partner, chronic stress, and how caretaking roles impact your health

• The letdown effect (aka why you get sick after the stress ends)

• The non-negotiable shift that changed everything for me: sleep first, then exercise second

• ✨ How to be happier and healthier ✨ (always 😜)
  

Quick note: there’s a heavier personal story in the first part of this episode. If you’d rather skip ahead, feel free to use the timestamps below

[6:31] – My story: growing up chronically sick, burned out, and overworked, then loving someone with active addiction

[17:20 – The letdown effect explained

[23:44] – Exactly how I stopped getting sick this year

✨ Work with Me ✨

Book a Free Consultation

Instagram: ⁠@ChillButDriven⁠

TikTok: ⁠@ChillButDriven⁠

Email: sara@sarashum.com

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara

Hi friend. If you’re ending the year feeling a little sad, a little chaotic, or low-key spiraling about all the goals you didn’t hit… this episode is your invitation to exhale, clear that sh*t out, and reset with a little ✨ magic ✨

This is stuff I don’t see anyone talking about.

To all of my big-brained, over-achieving, overwhelmed, burnt out, overstimulated ladies, today, I’m sharing the most important thing you need to do before setting any New Year’s goals: reset your vessel.

When your nervous system is dysregulated and your mental + energetic bandwidth are maxed out, no habit, intention, or resolution will stick. Nor will it be any fun.

I’m also inviting you into my free December challenge: 30 Days of Tiny Magic: simple, gentle rituals for grounding, clarity, and creating a clean, supported portal into 2026 ⏾⋆.˚

✨ What I Yap About in This Episode ✨

• How to make your New Year’s resolution stick

• Why burnt-out, overwhelmed women can’t set aligned goals from a dysregulated state

• The December emotional hangover + how residue from the year drains into your New Year’s Resolutions

• How clutter (digital, physical, emotional) becomes cognitive load and stress

• Why I’m finally blending science with the witchy rituals I’ve always used

• What “resetting your vessel” means and why making room for capacity matters more than discipline

• How to avoid creating busy work disguised as productivity

• How the 30 Day Portal Challenge helps you feel grounded, regulated, and ready

• ✨ How to be happier and healthier ✨ (always 😜)

  
  

🦝 Unhinged Story of the Week 🦝

A raccoon broke into a liquor store, got drunk, and passed out in the bathroom 💕

Start: 6:06

End: 9:18

✨ Work with Me ✨

Book a Free Consultation

Instagram: ⁠@ChillButDriven⁠

TikTok: ⁠@ChillButDriven⁠

Email: Sara Shum

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara

Hi friend. Whether you're debating quitting a job, taking a class that sounds fun but super scary, or just wondering if you are on the right path, I have a magical tool that helps you get clarity fast.

I know when you are stuck in a season of overwhelm, burnout, or a low point in your life, sometimes it can be super hard to know which direction to take BUT I promise you this might be your weirdly helpful new decision-making hack.

When life feels chaotic and nothing makes sense logically, sometimes you just need a little nudge from God, the universe, Source, spirit guides…whoever’s handling your case file today.

In this episode, you’ll learn exactly how to ask for a clear, specific sign when you’re unsure what to do, plus the wild real-life examples of signs that were major turning points in my life.

What I Yap About in This Episode

• How to ask God/the universe for a clear, specific sign

• How to make decisions during burnout, overwhelm, or mental exhaustion

• What to do when something feels aligned but makes zero logical sense

• The common mistakes people make when asking for signs and how to avoid them

• Why taking action on signs creates clarity, momentum, and confidence

• ✨ How to be happier and healthier ✨ (always 😜)

  
  

🤪 Unhinged Fact of the Week 🤪

True or false: the safest way to microwave a cup of water is to put a metal spoon in it? TRUE. Haha we will get into the science behind this, plus why it is perfectly okay (and holistic) for you to use the microwave, especially if you are tired and have little energy.

Start: 6:43

End: 14:05

✨ Work with Me ✨

Book a Free Consultation

Instagram: ⁠@ChillButDriven⁠

TikTok: ⁠@ChillButDriven⁠

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara

Hi friend. If you are burnt out, overwhelmed, surviving off DoorDash and junk food… and feel like you have zero bandwidth to cook homemade meals, this episode is for you.

In today’s episode, I’m sharing the 7 super simple, non-performative, ADHD-friendly meal prep hacks I use to make eating healthy way easier during chaotic seasons.

I’m also spilling my favorite FaceTime body-doubling ritual and the three free games I play with my family long-distance every Sunday that turn meal prep into a time to connect with people you can take your mask off around and literally just f*ck around with.

Let’s make the ritual of creating nutritious, supportive meals something you actually look forward to.

This is chaos-proof wellness. :)

🥗 What I Yap About in This Episode 🥗

• How meal prep reduces decision fatigue for overwhelmed, burnt-out brains

• Why meal prep can be so much simpler than you think.

• Using rituals + grounding to make cooking feel stable (even during chaotic times)

• How FaceTime body doubling makes healthy habits actually stick

• The 3 free games we play every Sunday to make meal prep fun (Jeopardy, CodeNames, Wavelength)

• ADHD-friendly shortcuts for cooking when you have no energy

• What to do with produce that’s dying a slow, quiet death in your fridge

• ✨ How to be happier and healthier ✨ (always 😜)

  
  

  🍵 A Small Cozy Win From This Week 🍵

  Finding a cute $7 journal at Michaels that made getting back into paper journaling feel easy again . Plus a quick call-out about the “perfect planner” trap ADHDers fall into and why intuitive organizing actually works.

  Start: [3:45]

  End: [6:12]

✨ Links & Resources ✨

Episode 8: Haunted or Dysregulated? (the Alexa story 👀)

✨ Work with Me ✨

Book a Free Consultation

Instagram: ⁠@ChillButDriven⁠

TikTok: ⁠@ChillButDriven⁠

If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again.

And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy.

Cheers to being happy, healthy, being good people, and doing great and amazing things!

💫Sara