You leave therapy feeling clear. Validated. Aware. And a few days later, the stress is still there.

You understand your patterns. You know why you react the way you do. But your body is still tense. Your nervous system is still on edge. Burnout hasn’t lifted.

Therapy creates insight - but insight alone doesn’t change how you live. The relief comes from what happens between sessions, not just inside them.

In this conversation, I explain the two gaps therapy doesn’t close on its own: The space between insight and reflection, and the space between knowing and doing.

We talk about why awareness without embodiment keeps people stuck, how old patterns like people-pleasing and over-functioning survive even after big realizations, and what it actually looks like to practice change in real life.

If therapy has helped you understand yourself, but you’re still tired, this episode shows you what’s missing - and how to use what you’re already learning to create real relief.

1. Breakthrough Intensive - You already know you should slow down, delegate more, stop overcommitting & be emotionally present. So why can't you? That's what we figure out in 90 minutes + integration call 2 weeks later. Book your Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

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Have you noticed how your body can be still, but your mind keeps going?

The same thought. The same worry. The same unfinished conversation looping, even after you’ve rested. You might be sleeping more. Taking breaks. Trying to slow down. And yet, you still wake up tired.

In my conversation earlier this week with Dr. Saundra Dalton-Smith, author of The Seven Types of Rest, she shared something important: emotional rest doesn’t come from stopping the noise. It comes from processing what your mind is holding onto.

Today, we slow things down. Not to fix anything. Not to solve the problem. But to create space for what’s been quietly draining you.

Journal with me using these prompts:

1. What thought, worry, or conversation keeps replaying in my mind right now? Write it down exactly as it sounds in my head. No filtering. Just capture the loop.
2. What type of rest deficit might this be pointing to? Mental, emotional, social, spiritual, physical, sensory, or creative.
3. Why am I actually holding on to this thought? What do I believe will happen if I let it go or don’t solve it right now? What am I afraid this situation means about me?
4. If I truly wanted to pour back into this depleted area — not just stop the bleeding — what would that look like? What would help me feel restored, not just less drained?

By the end of this episode, you’ll feel calmer and clearer — not because everything is resolved, but because you understand what your mind has been trying to protect.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. Breakthrough Intensive - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

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You’re getting enough sleep - seven, maybe eight hours - and you’re still exhausted.

In this conversation, I’m joined by Dr. Saundra Dalton-Smith, physician and author of The Seven Types of Rest, to talk about why sleep alone doesn’t fix burnout, mental overload, or that constant feeling of being drained.

We unpack the difference between sleep and rest, why so many high-achieving women feel tired even when they’re “doing everything right,” and how exhaustion often comes from the places in life where you’re pouring out without restoring.

This isn’t about adding another habit or fixing your bedtime routine. It’s about noticing where your energy is going, and what it actually takes to feel rested again.

1. Rest quiz: https://www.restquiz.com/home-page/
2. Learn more about Dr. Saundra: DrDaltonSmith.com
3. Website: https://ichoosemybestlife.com/
4. Linked In: https://www.linkedin.com/in/drdaltonsmith/
5. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

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