When you're overwhelmed, it can be hard to think clearly, slow down, or figure out what you need. But what if a simple question could help you interrupt that reaction and reconnect with the present?

In this episode of Whole by Design, Dr. Julie Lopez sits down with Sara Mindel, somatic psychotherapist and co-founder of Supporting Roles, to explore how stress builds in the body, why we often ignore early signs of overwhelm, and how body-based approaches can help us respond differently.

Sara shares three practical ways to work with an overwhelmed nervous system, including using your senses, asking present-focused questions, and one surprising question to ask yourself when your brain feels overloaded.

You'll come away with simple ways to recognize stress earlier, reconnect with the present, and give yourself more room to respond rather than react.

Learn more about Sara and her work:

https://www.embodiedpsychotherapydc.com/

https://www.linkedin.com/in/saramindellicsw/

Learn More about Dr. Julie’s Work: https://drjulielopez.com/

Learn More about The Viva Center: https://www.vivapartnership.com/

What if helping your child regulate starts with your own nervous system?

In this episode of Whole by Design, Dr. Julie Lopez sits down with Gabriele Nicolet, speech-language pathologist and parent coach - specializing in parenting Neurodivergent children, to explore the powerful connection between nervous system regulation, co-regulation, connection, and neurodivergent parenting. Together, they discuss why challenging behavior may be communicating an unmet need, how a parent's regulation can influence a child's ability to regulate, and why connection often matters more than attention.

Gabriele shares practical ways to respond when your child is overwhelmed, including how to stay grounded during big emotions, recognize the need beneath challenging behavior, and use a simple validation approach that helps you connect with your child while still setting boundaries.

You'll also learn why parents of neurodivergent children specifically can become the "forgotten patient," how to start noticing the small wins, and why supporting the whole family system can create meaningful change.

A powerful conversation about neurodivergent parenting, emotional regulation, co-regulation, nervous system regulation, and building stronger parent-child connection.

Learn more about Gabriele and her work:

gabrielenicolet.com

https://www.linkedin.com/in/gabrielenicolet/

https://www.youtube.com/channel/UCRJrTbDH_M51G6IlB3aAtxw

https://www.instagram.com/gabriele_nicolet

https://www.facebook.com/gabriele.nicolet

https://complicatedkids.com

Learn More about Dr. Julie’s Work: https://drjulielopez.com/

Learn More about The Viva Center: https://www.vivapartnership.com/

What if you could shift your mood, release difficult emotions, and reset your state in just a few minutes? Music may be one of the most accessible tools for doing exactly that.

In this episode of Whole by Design, Dr. Julie Lopez sits down with professional singer Jennifer Gilmore to explore the powerful connection between music, mood, emotions, and healing. Together, they discuss how music can influence the way we feel, interrupt negative thought patterns, support emotional expression, and help us reconnect with ourselves.

Jennifer shares how she uses music as a practical tool for emotional regulation and mood shifting, including her simple three-minute reset.

This conversation is a reminder that supporting your emotional wellbeing doesn't always have to be complicated. Sometimes, the right song can help you reconnect, release, and reset.

Learn more about Jennifer and her work:

jennifergilmoremusic.com

singthethingsyoucannotsay.com

https://www.linkedin.com/in/jennifergilmoresings

https://youtube.com/@singthethingsyoucannotsay

Learn More about Dr. Julie’s Work: https://drjulielopez.com/

Learn More about The Viva Center: https://www.vivapartnership.com/