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.
28episodes
Episodes
Newest firstAll episodes
What If Your Life Vision is Limiting What's Possible?
2d 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
6d 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
1w ago00:17:48Tap 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?
2w ago00:49:48Tap 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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A Garden Story About Self Trust
2w ago00:11:02Tap to summarizeThoughts or comments? Send us a text!We use a struggling shade plant as a mirror for the moments we stop trusting our own eyes and instincts. We connect gardening lessons to burnout, identity, and the relief that comes from changing the environment instead of blaming ourselves. • noticing a mismatch between assumptions and reality • a pulmonaria story that shows how conditions drive outcomes • “believe what you’re seeing” as a self-trust practice • asking “what else could be true?” when things do not add up • how big changes can quietly erase the “shade” we need • why struggling does not mean you are broken • choosing the right environment so you can truly thrive Find my book, Nature Knows: Grow and Thrive through the Wisdom of Plants, on Amazon HERE.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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What If Midlife Is Where You Begin: Boundaries, Burnout & Reinvention
3w ago00:52:02Tap to summarizeThoughts or comments? Send us a text!If you’ve been the competent one for decades, you can get so good at holding everything together that you stop noticing you’re not actually inside your own life. Mary Rothwell opens with a personal turning point, leaving a career-defining job after it became unsafe, and the disorienting question that followed: who am I when my identity is no longer my role?Midlife coach Sandra Wood joins us with her own flashbulb moments, including a breast cancer diagnosis that sparked a life review and a clear internal message to show up for herself. We talk about what happens when you start setting boundaries after years of people-pleasing and overfunctioning: the system pushes back, conflict feels threatening, and labels like selfish or crazy can get thrown your way. Sandra shares how learning to tolerate discomfort and let other people have their feelings can become the most freeing boundary of all.We also dig into the messy middle: divorce, depression, rebuilding financial stability, and parenting daughters while reinventing yourself in real time. Along the way, we explore the difference between “managing” your life and inhabiting it, why kindness is a stronger compass than being “good,” and how the caregiving role can quietly erase your wants if you don’t stay present to them.Finally, we clear up a common point of confusion for women seeking support: coaching vs therapy, when you may need both, and how to vet a therapist or coach with confidence. If you’re at a crossroads with burnout, boundaries, identity, perimenopause stress, or caregiving pressure, this conversation offers language and next steps. Subscribe, share with a friend who’s carrying too much, and leave a review with the boundary you’re ready to practice next.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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Trigger Warnings, Trauma, And The Skills To Tolerate Life
3w ago00:14:05Tap to summarizeThoughts or comments? Send us a text!We explore why trigger warnings and the word trigger can feel both helpful and limiting, especially when avoidance starts to shape daily life. I share stories and nature-based metaphors to show how resilience grows when we build tolerance, not when we retreat from every uncomfortable reminder. • why trigger warnings rose in classrooms and culture • the difference between everyday irritations and trauma-based triggers • trauma as an untreated injury that changes how we move through life • the amygdala as a smoke detector that can misread present-day safety • personal examples involving alcoholism, suicide, and lingering grief • boundaries as protection versus avoidance as a life limiter • nature metaphors for resilience, regrowth, and gradual strengthening If you have thoughts about this, I would love to hear. There’s a link in the show notes where you can actually text me, or you can always email nsvpodcast at gmail.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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Comedy As Power: Gender and Trauma through the Lens of Humor
4w ago00:44:28Tap to summarizeThoughts or comments? Send us a text!When a woman makes people laugh, she is doing more than entertaining the room. She is taking up space, steering attention, and quietly testing the rules of what society says is “acceptable” for women to do, say, and even feel. Mary traces her own path from being the smart, introverted kid to using self-deprecating humor as a kind of social armor, then asks what happens when we stop shrinking and start using humor on purpose.Guest Lynn Harris, founder and CEO of Gold Comedy, award-winning journalist, and culture-shifting producer whose humor-forward advocacy has helped move conversations on gender equity and social justice. Lynn shares a teen flashbulb moment that exposed a brutal truth: boys could be sloppy and get applause, while girls would get eye rolls. From there, we dig into why women are still asked to “prove women are funny,” why comedy clubs treat “one woman on the lineup” as diversity, and how bias makes the entire industry worse for audiences and performers.We also get practical and personal about the craft. Lynn makes the case that funny can be taught, that there are many styles of humor, and that improv is a powerful way to build confidence and flexibility. Then we go to the deeper edge: joking about grief, trauma, and tough topics. We talk about “too soon,” how to aim the joke at power or culture instead of victims, and how humor can create enough distance for healing without minimizing pain.If you care about women in comedy, resilience, trauma recovery, and the real power of laughter, listen, share with a friend, and leave a review.You can find Gold Comedy HEREhttps://goldcomedy.comYou can find Lynn HEREhttps://www.lynnharris.net/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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Nature Holds the Key to What You Need
May 1800:12:32Tap to summarizeThoughts or comments? Send us a text!Nature isn’t something you “get to” after you finally have a free weekend, the right gear, or the energy for a long hike. Nature is already here, and we’re already part of it. In this mini episode of No Shrinking Violets, I share what my recent book launch stirred up for me and why so many people keep asking the same question: how do we start to access nature when life feels busy, digital, and disconnected?We talk about a practical, low pressure way to begin that works whether you live in the country or the middle of a city: go to a garden center, put your phone away, and simply notice what you’re drawn to. Color, texture, shape, and even the “vibe” of a plant can become a surprisingly clear signal about what your nervous system wants right now. I also explain why I love using a single plant as a mirror for self care, because when you pay attention to water, light, nutrients, and stress in a plant, you start to see where you’ve been postponing the same basics for yourself.From there, we zoom out to bigger themes like nature’s rhythms, rest cycles, and the truth that nothing blooms all year. If you’ve been judging your energy dips or pushing through a season that’s asking for recovery, this will land. We also touch on resilience through diversity and small experiments that help you grow, plus a quick local note about exploring Lancaster and what a no Wi-Fi coffee shop can teach us about boundaries and space.If you enjoy this, subscribe and share it with a friend who needs a gentle reset.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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The Trauma of Betrayal: How to Recover and Thrive
May 1400:47:22Tap to summarizeThoughts or comments? Send us a text!Betrayal has a special kind of aftermath: you’re not only grieving what happened, you’re questioning your judgment, your sanity, and whether you can trust yourself at all. I open with two betrayals that shaped me in different ways, one in a relationship and one at work, and why those “old” moments can still flare up years later when something makes it feel official or undeniable. That lingering charge is a clue that betrayal trauma isn’t fully healed, even when life looks functional on the outside.Dr. Debi Silber, founder of the Post-Betrayal Transformation Institute and host of From Betrayal to Breakthrough, breaks down what her research revealed about betrayal recovery. We talk through her five stages of betrayal, why most people get stuck in survival mode, and how “I’m fine” can actually mean you’re living behind walls, numbing, avoiding, and repeating patterns without realizing it. We also dig into the shame and silence that often follow infidelity, family betrayal, or workplace betrayal and why this trauma demands a more specific healing approach than generic “time will help” advice.We get practical about rebuilding trust after cheating or betrayal, including a clear way to picture trust as a brick wall and why it’s not your job to rebuild what you didn’t break. We also cover forgiveness versus reconciliation, how to tell if you’re truly healed, and how to turn your intuition back up by rebuilding self-trust through small daily choices. If you’ve been telling yourself you should be over it by now, this conversation offers a real roadmap forward.Subscribe for more conversations that help you stop shrinking and start thriving.You can find Dr Debi HERE https://thepbtinstitute.com/Check out my book Nature Knows: Grow and Thrive through the Wisdom of PlantsSupport 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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