Podcast
No Shrinking Violets Podcast for Women
Hosted by Mary Rothwell · EN
No Shrinking Violets is all about what it truly means for women to take up their space in the world – mind, body and spirit. Mary Rothwell, licensed therapist and certified integrative mental health practitioner, has seen women “stay small” and fit into the space in life that they have been conditioned to believe they deserve. Drawing on 35 years in the mental health field and from her perspective as a woman who was often told to "stay in your lane," Mary discusses how early experiences, society and sometimes our own limiting beliefs can convince us that living inside guardrails is the best -- or only -- option. She'll explore how to recognize our unique essential nature and how to use that to empower a new narrative.Through topics that span psychology, friendships, nature and even gut-brain health, Mary creates a space that is inspiring and authentic - where she celebrates the intuition and power of women who want to chart their own course and program their own GPS.
Mary's topics will include sleep and supplements and nutrition and how to live like a plant. (Yes, you read that right - the example of plants is often the most insightful path to knowing what we truly need to feel fulfilled). She’ll talk about setting boundaries, communicating, and relationships, and explore mental health and wellness: trauma and resilience, how our food impacts our mood and the power of simple daily habits. And so much more!
As a gardener, Mary knows that violets have been misjudged for centuries and are actually one of the most resilient and ecologically important plants in her native garden. Like violets, women are often underestimated, and they can even mistake their unique gifts for weaknesses. Join Mary to explore all the ways the vibrant and strong violet is an example for finding fulfillment in our own lives.
34episodes
Episodes
Newest firstAll episodes
Using Immediacy To Facilitate and Deepen Communication
2d ago00:13:27Tap to summarizeThoughts or comments? Send us a text!We’re running on puppy time and talking about why a new dog can upend your routine fast. Then we share a therapy tool called immediacy and show how naming what’s happening right now can break through shutdowns, jokes, and stalemates in relationships. • what immediacy means in therapy and why it matters • noticing real-time reactions like shutdowns, jokes, and defensiveness • using I statements to name the dynamic without blame • examples with partners, parents, and kids after stressful moments • starting the hard conversation by naming fear and vulnerability If you would like to support this show, if you are a fan and you like listening or you appreciated this episode, use the link above.Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Emotional Restoration: Overcoming Fear through Rest and Reflection
6d ago00:45:26Tap to summarizeThoughts or comments? Send us a text!Fear can be quiet, rational-sounding, and incredibly persuasive. It tells us to stay small, keep the peace, hustle harder, and accept “good enough” because change feels risky. I sit down with Gilza Fort-Martinez, a licensed marriage and family therapist with over 30 years of experience, to talk about the real reasons people stay stuck even when they have insight and can name every red flag. We get honest about the fear of rejection, disapproval, and not being enough, and how that fear can shape relationships, self-worth, and the choices we keep repeating.We also challenge the myth that change is only about willpower. Yes, willingness matters, but so do burnout, old conditioning, and the ways we chase psychological safety by clinging to the familiar. Hilza shares her practical Four R’s of Emotional Restoration framework for women’s mental health and healing after betrayal or broken trust: rest, reflection, reset, and re-engage. We talk about why healing is circular, why rest is not laziness, and how reflection is different from rumination when you’re trying to move forward without bypassing your pain.Finally, we dig into one of the most useful life skills I know: responding instead of reacting. That tiny pause creates space for regulation, clarity, and a voice you can stand behind. Hilza also explains the idea behind her book The Loud Whispers and why ignoring your inner voice eventually comes with a cost. If this conversation helps you, subscribe, share it with a friend who needs it, and leave a review so more violets can find the show.You can find Gilza HEREhttps://www.gilzafort.com/Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Flashbulb Moments: How Memories Shape your Life
1w ago00:14:29Tap to summarizeThoughts or comments? Send us a text!In this mini-episode, I talk about• defining flashbulb moments as memories that stand out in bold relief • noticing how siblings can remember the same event differently • sharing a childhood story about breaking an elbow and feeling unseen • connecting essential nature with environment and learned coping patterns • questioning the conclusions we draw from one painful moment • considering other truths and remembering times care did show up • inviting you to reflect on your own flashbulb moments and what they still drive If you want to learn more about Essential Nature and how we connect that to the beauty of nature itself, you can check out my book below. You can find it through your favorite indie bookstore on bookshop.org (this helps small bookstores benefit). It can also be found on Amazon. Check out pics of our new little puppy on Facebook and Instagram at MaryRothwellOfficial. Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Transformation Through Action: Rebuilding Confidence in Midlife
2w ago00:42:59Tap to summarizeThoughts or comments? Send us a text!You know that moment when you catch your reflection and realize you’ve been getting through life instead of really living it? That’s where this conversation begins, and it’s where a lot of real change starts. Mary shares a vivid memory from the Pacific Crest Trail and why time in the outdoors can strip life back to what matters: food, water, rest, and the quiet confidence that comes from doing hard things one step at a time. Mary’s guest, Belinda Coker, is an Australian hiker, writer, and educator behind Soul Treader. Belinda talks about her own flashbulb moment during COVID after years of corporate burnout, drinking too much, and feeling disconnected from her body. A simple decision to buy hiking boots and join a meetup turned into weekly hikes, sunrise walks, and eventually solo multi day treks, including big international adventures. Along the way, she learned a lesson she now teaches other women: confidence grows through action, not theory. We get practical about what helps women start hiking safely, especially if you’re new, nervous, midlife, or returning after decades. Belinda breaks down how to choose a first route that sets you up to win, why exit points matter, and how knowledge reduces fear: hydration planning, heat and cold illness, calories and electrolytes, and basic self sufficiency. We also talk gear in plain language, including why fabric choices matter and how preparation turns “what if” anxiety into calm decision making. Belinda shares her experience hiking with lipedema and why there’s always a continuum of success, from bench to bench in a local park all the way up to a multi day trail. Then we shift to a surprising freedom tool: house sitting. Belinda explains how caring for pets in someone else’s home can cut travel costs, increase security for solo travelers, and help you live like a local in places you’d never pick from a tourist list. You can find Belinda HERE.https://soultreader.com/You can find information on house sitting HERE.https://housesittingcollective.com/Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Expand Your Life: Ignoring the "Yeah, Buts"
2w ago00:11:29Tap to summarizeThoughts or comments? Send us a text!The “yeah, but” voice can sound sensible, even caring, but it can quietly shrink your life. Today we’re pulling that voice into the light and asking a bigger question: what would you do if you truly believed it’s not too late?As we're scrambling to prepare our home for a puppy, I talk about how that decision turns into a deeper reflection on time, courage, and why so many women do their most meaningful learning and growth after 45. From earning advanced degrees to taking an art class just because you want to, we talk about how lifelong learning keeps you vibrant and how you don’t need to do any of it perfectly for it to change you.We also zoom out for younger women who feel trapped by a “correct” timeline: graduate, pick the right major, choose the right career, never mess up. Real life isn’t that linear, and that’s a gift. If you want to try living somewhere new, exploring a new relationship, changing your mind, or taking a risk on a dream, you can. We walk through simple, grounding questions I use with clients, like “Whose voice is that?” and “What’s the worst that could happen?” so fear stops driving the car.Listen, then tell me what you’re ready to try. Text or leave a voicemail through the link in the show notes, and subscribe, share the episode with a friend, and leave a review if it resonates.Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Single Parenting With A Plan
3w ago00:49:07Tap to summarizeThoughts or comments? Send us a text!Single parenting can feel like you are carrying a whole household on your back and getting judged at the same time. We wanted to cut through the noise and talk about what actually helps, so we brought on Pat Hankin, author of The Field Guide for Single Parents: practical tips to gain control of your life. Pat combines lived experience with 40 plus years in financial services and a front row seat to an enormous parenting community, and she does not sugarcoat the reality: resources are often scarce, shame is everywhere, and “standard advice” frequently ignores context. We dig into the big pillars Pat organizes her work around: money, time, relationships, and fun. You will hear why common personal finance rules like “never go into debt” can be harmful for single moms and single dads dealing with peaks and valleys, job shifts, childcare gaps, and the high stakes need for reliable transportation. We also talk about budgeting in plain language, tracking what you spend without judgment, and making tradeoffs with your kids that reduce guilt and build resilience. Pat even challenges the pressure cooker expectations around vacations and offers a more realistic way to create memories without blowing up your budget. Then we move into time management for single parents, including how to “create time” by doing less, cutting low value tasks, and pulling kids into age appropriate responsibilities. From there, we expand the idea of a support system beyond close friends and family into “friendlies” and everyday allies, plus practical tips for partnering with teachers and advocating for learning differences without walking into meetings already on defense. We close by reclaiming fun as essential, not optional, and share simple routines that protect your mental health. If this resonates, subscribe for more conversations like this, share the episode with a parent who needs it.You can find Pat HEREhttps://pathankin.comSupport the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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What If Your Life Vision is Limiting What's Possible?
3w ago00:14:43Tap to summarizeThoughts or comments? Send us a text!Your biggest goals can quietly turn into blinders and you might not even notice until you feel stuck. We’re sharing a mindset shift that hit hard after reading Austin Kleon’s “Don’t Call It Art”: when we grip our visions too tightly, we can miss opportunities, ignore what we actually need, and even bulldoze our real life in the name of a perfect plan. We talk about how kids create without pressure and why that kind of playful creativity matters for adults who are tired, anxious, or trapped in perfectionism. Then we dig into the “danger of visions” and how a strict picture of success can make you inflexible, frustrated, and blind to the good already around you. You’ll hear practical examples, from the way people cling to checklists in dating to the way identity stories like “I’m not the kind of person who…” can shrink your choices. We also share real-life changes that challenged our own labels: moving from the country to the city, trading a big garden for a tiny one, and even considering getting a dog without a backyard. The thread that ties it together is simple: swap “yeah, but” for “what if,” and let curiosity test possibilities before fear shuts them down. If you’ve been craving a reset, a creative spark, or a new way to approach personal growth, this mini episode will help you loosen the plan and widen the path. Listen now, then send us a voice message with what this brings up for you. Subscribe, share with a friend who feels boxed in, and leave a review so more people can find No Shrinking Violets.Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Forest Bathing: The Health Benefits in Your Own Backyard
4w ago00:38:49Tap to summarizeThoughts or comments? Send us a text!Your body already knows how to relax, it just might be waiting for you to step outside. We sit down with Kim Little Hoover, a mindful outdoor guide certified through the Kripalu School of Mindful Outdoor Leadership, to talk about forest bathing (shinrin-yoku) and why slow time among trees can feel like flipping a switch on stress. We get practical about what a guided forest bathing walk actually looks like, from unplugging and setting an intention to a gentle meander and a quiet sit spot meditation that helps you drop out of your head and back into your senses.We also unpack the science without getting lost in jargon: oxygen exchange, plant compounds often called phytocides, and why research links time in nature with lower cortisol, lower blood pressure, and steadier heart rate. If you live in a city or feel like “a forest” is out of reach, we offer realistic ways to find the benefits where you are right now: street trees, local parks, a backyard, a view from a window, and even the calming visual cues of greenery indoors.From there, we zoom out to the bigger ecosystem. We talk about the “green wall” fear some people feel in wild spaces, how groups and guides help you feel safer, and how rewilding yards with native plants can support pollinators, birds, and healthier soil. We trade favorite resources too, including Doug Tallamy, Robin Wall Kimmerer, and Richard Louv, plus ways to find forest bathing experiences locally.If this conversation feeds your spirit, share with a friend. And follow the show so you don't miss an episode.You can Kim HEREhttps://www.naturebringsbalance.com/Books mentioned in today's episode:Bringing Nature Home - Doug TallamyBraiding Sweetgrass - Robin Wall KimmererThe Serviceberry - Robin Wall KimmererRewilding - Micah MortaliSupport the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Communication: Clarity and Self-Awareness are Key
Jun 800:17:48Tap to summarizeThoughts or comments? Send us a text!A question: why does communication break down so easily when we have so many ways to connect? We talk through how silence, softened needs, and rushed messages create confusion, then lay out simple ways to speak clearly in relationships and professional life. • naming how social media comments can hide judgment and cruelty • noticing how we soften our message and expect mind reading • advocating for what we want with calm, clear language • pausing instead of shutting down and promising we will come back • asking for the other person’s perspective and checking what they heard • avoiding blame language and owning what old wounds get activated • spotting how messy email threads, texting, and voice to text create workplace confusion • seeing customer service failures as communication gaps, not just logistics • sharing recent author events and why connecting with people matters Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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Somatic Therapy: Does the Body Keep the Score?
Jun 400:49:48Tap to summarizeThoughts or comments? Send us a text!Your body reacts before your brain can explain it. A glance from the wrong person, a headline on your phone, a tense meeting at work, and suddenly it hits your stomach, your throat tightens, or your chest feels heavy. We talk about why that happens, how trauma and chronic stress can get stored in the body, and what it looks like to heal through embodiment instead of only through insight.I’m joined by Angel Howard, somatic movement therapist, executive coach, host of the Upshift Podcast, and author of Issues In Your Tissues. Together we dig into how movement and sensation can interrupt anxiety loops, why many of us live in our heads to avoid old pain, and how grounding practices like feeling your feet, tracking your breath, and gentle shaking can safely bring you back online. We also name a hard truth for many women: we were taught to be quiet, composed, and “not too much,” even when our bodies are begging us to express what’s been suppressed.Angel breaks down her chakra mental method as an ancient but surprisingly practical framework for women’s mental health, nervous system regulation, boundaries, and voice. We connect the dots between self-nurturing, scheduling real time off, and preventing stress from becoming chronic. We also explore executive presence and communication, including how to stay embodied in male-dominated spaces without swinging between shrinking back and pushing too hard to be heard.If you’ve been searching for somatic therapy tools, trauma healing through movement, or a clearer way to listen to what your body is saying, this conversation will give you a grounded starting point. Follow and share this with a friend who needs it.You can find Angel HEREhttps://angelhoward.co/Support the showLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at NSVpodcast@gmail.com. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!
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