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.
20episodes
Episodes
Newest firstAll episodes
Nature Holds the Key to What You Need
1w ago00:12:32Tap 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
2w ago00:47:22Tap 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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The Hidden Agenda in Conflict and How It Keeps You Stuck
2w ago00:10:18Tap to summarizeThoughts or comments? Send us a text!A tough truth about relationship conflict is that we often walk into “the talk” with a hidden agenda: we want the other person to change. I unpack why that hope can keep you stuck, especially when you’re dealing with chronic behavior patterns that have already hurt you more than once. The turning point is a question that sounds almost too simple: what outcome do I want for my life? When you start there, boundary setting stops being a debate and starts becoming a plan you can actually follow.I also get specific about communication and why it’s so hard to do well when emotions are high. If your real goal is to change someone else, you’re likely to slide into repeating yourself, over-explaining, or making an ultimatum you can’t enforce. And an unenforced ultimatum doesn’t create safety or respect, it creates weaker leverage the next time around. Healthy boundaries are about your behavior and your choices, not a speech designed to produce a light-bulb moment in someone who has shown you, repeatedly, that they won’t shift.We talk through what this can look like in real life, including the subtle pain of a one-way friendship where you’re always the one reaching out. Sometimes the strongest move is not another announcement or confrontation, but a quiet decision to step back and protect your time, energy, and self-respect.Plus, I share launch updates for my book, Nature Knows: Grow and Thrive Through the Wisdom of Plants, including the launch party details and a limited-time ebook price drop. If this mini-episode helps you think differently about boundaries, subscribe and share it with a friend who needs it.Register for the launch party! https://maryrothwell.net/launchpartyGet my ebook for .99 during launch week HERE! Email me a screen shot of your order along with your Tshirt size and I'll pick a winner and send them a free tshirt! Make sure you email me by 5/19/26 at nsvpodcast@gmail.com to be entered.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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Finding Healing from Childhood Trauma in Sobriety and Grace
3w ago00:50:21Tap to summarizeThoughts or comments? Send us a text!Anger can feel like protection until you notice what it’s doing to your body. That’s where we start, with a hard truth and a hopeful one: you can have every right to be angry and still choose grace when you’re ready to stop carrying the weight.I’m joined by April Garcia, author of *The Room to Be Brave*, to talk about how childhood trauma, family roles, and early rejection shape our adult beliefs about belonging, worth, and safety. April explains her “rooms” framework, where a room can be a house, a school, a state, or a single moment you still remember in perfect detail. We dig into why the brain locks certain memories away, how the body keeps the score, and what it looks like to revisit the past without getting swallowed by it.We also get real about sobriety and emotional healing. April shares how alcohol worked as numbing and social armor, why shame keeps the cycle going, and the quiet moment that finally made stopping feel non-negotiable. From there, we talk about repair at home, honest conversations with a teenager, “changed behavior” as a real apology, and how forgiveness can include accountability. We close with practical tools like an emotional pain scale, gentle steps for facing fear, and the idea that joy is not a reward you earn, it’s a practice you can start today.If you want more grounded conversations on therapy, trauma recovery, sobriety, and building a life that fits your true nature, subscribe and share this episode with a friend.You can find April HERE https://www.aprildaygarcia.com/It's not too late!! If you're in the Central Pennsylvania area of the US, register to join me for the launch party for my new book! You can do that HERESupport 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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Is Empathy Getting in the Way of Healthy Boundaries?
3w ago00:08:09Tap to summarizeThoughts or comments? Send us a text!Chasing the reason someone hurt you can feel productive, but it often turns into a maze that drains your energy and delays the one thing that actually helps: a clear boundary. I’m sharing a short, practical mindset shift for anyone who keeps replaying a painful interaction and asking “Why would they do that?” especially when the pattern isn’t new. We start with a quick update on my upcoming book launch party in Lancaster, Pennsylvania, including what we’ve planned and why registering matters. Then we move into the heart of the mini episode: boundaries are not about control or punishment, they’re about curating what you want to have in your life. When empathy takes over, we can ignore our instincts, tolerate chronic hurt, and accept behavior from close relationships that we would never accept from a stranger. I break down why “why” is a question therapists often avoid, and how it can trap you in mind-reading and rumination. Instead, I offer a more grounded approach: when behavior is truly unusual in an otherwise safe relationship, ask “what is happening?” But when the hurt is chronic, the motive won’t fix it. That’s the moment to expect the expected, decide what you will allow, and shift how you interact, whether that means a new limit, a new expectation, or stepping away for your own wellbeing. Sign up for my BOOK LAUNCH PARTY on May 12, 2026 in Lancaster, PA at THIS LINKSupport 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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How to be "Bad": Finding Your Authentic Voice Through Nature And Sass
4w ago00:49:49Tap to summarizeThoughts or comments? Send us a text!Being “too much” is often just another way the world tells women to be smaller. Mary Rothwell sits down with author and writing teacher Amy Lou Jenkins to trace how a strong, sassy voice gets mislabeled as “bad” and how reclaiming that voice can become a turning point for identity, safety, and self-respect. Amy shares vivid flashbulb moments from a volatile childhood, including an experience that forced her to choose self-protection over compliance. From there, we follow the thread that runs through her work: nature as a refuge and a teacher. We talk about what you learn when you slow down enough to observe real ecosystems, how diversity keeps systems alive, and why stepping away from constant social pressure can help you hear your authentic self again. Along the way, we connect resilience, trauma, boundaries, and the mental health benefits of nature to the creative act of turning lived experience into stories that matter.We also get honest about feminism, why the word triggers such a strong reaction, and how history still shapes modern life through remnants of coverture, the legal doctrine that treated women as property under a father or husband. The takeaway is practical and hopeful: using your voice is personal, relational, and political, and you don’t have to do it perfectly to do it meaningfully.If you enjoy thoughtful conversations about women’s empowerment, authentic voice, nature-based wisdom, and the hidden structures that shape our lives, follow and share this episode with a friend.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 Simple Shift that Increases Emotional Regulation
Apr 2700:09:19Tap to summarizeThoughts or comments? Send us a text!Your mind can spin a thousand explanations in seconds, but your body just wants one clear answer: what are you feeling right now? In this mini No Shrinking Violets conversation, I share a deceptively simple technique that can reduce emotional pain and emotional confusion by changing the words you use when you’re upset.We dig into affect labeling, a research-backed concept from UCLA neuroscientist Matthew Lieberman. When you stop narrating the whole situation (“I’m failing” or “everything is falling apart”) and instead name the emotion (“I feel lonely” “I feel frightened”), you give your brain a clearer signal. That clarity helps de-escalate the amygdala, your internal smoke detector, and brings your prefrontal cortex online, the part that supports language, perspective, and emotion regulation. The goal isn’t to talk yourself out of feelings; it’s to understand them well enough to respond instead of react.I also talk about why “mad, sad, happy” isn’t enough, and how a richer emotional vocabulary can be empowering. We touch on Brene Brown’s Atlas of the Heart and the difference between sadness, grief, hopelessness, and despair, because intensity and nuance matter when you’re trying to care for yourself well. Plus, I share a quick out-loud practice you can use the next time anxiety feels vague or overwhelming.Register for my book launch party at https://maryrothwell.net/launchpartyMentioned in this episode: Atlas of the Heart by Brene BrownSupport 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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Surviving Tragedy: How a Near Death Experience Changed Her Priorities
Apr 2300:51:09Tap to summarizeThoughts or comments? Send us a text!We talk with Pam Warren about how a single catastrophic day reshapes identity, priorities, and the meaning of a life well lived. We dig into trauma, chronic pain, PTSD, and the practical mindset shifts that help us stop shrinking and start choosing our response. • Pam’s account of the Paddington rail crash and the calm of survival mode • The “It Has Not Been Worth It” moment and the split between pre-crash and post-crash identity • Years of surgeries and recovery plus the delayed diagnosis of PTSD • Living with chronic pain and learning to stop fighting mental health episodes • How tailored therapy and coping strategies rebuild forward motion • Wearing the perspex mask for two years and becoming the Lady In The Mask • Humor as resilience without slipping into toxic positivity • Setting boundaries around news and focusing on what we can affect • Survivor organizing and campaigning that drives nationwide rail safety changes • Catching the slide back into the rat race and building a project-based life • Pam’s message to fall in love with change and find purpose through what you can do If you were moved or inspired by this episode, please forward to a friend. You can find Pam HEREhttps://www.pamwarren.co.uk/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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Are You Loving Well?
Apr 2000:15:15Tap to summarizeThoughts or comments? Send us a text!The easiest reaction to a stressful world is to pull back, close the shutters, and decide you’re done with people. We’ve felt that impulse too, especially when politics, headlines, and even everyday friction with neighbors can make connection feel impossible. This mini episode of No Shrinking Violets is a reset for anyone who wants more peace and belonging without checking out of real life.We start with a personal shift that makes the theme concrete: moving from a quiet, nature-filled home into a smaller city townhome with shared walls and nonstop sound. Instead of letting irritation turn into judgment, we explore a simple but powerful reframe that supports mental health and emotional resilience: what if the thing you’re labeling as “rude” is also someone trying to take up space in the only way they can?From there, we walk through five practices inspired by a piece on how to love better: love yourself (including your “dandelion” traits you keep trying to uproot), see the innocence in others, stay permeable instead of armored, learn to listen deeply, and build a “house of belonging” where connection actually nourishes you. Along the way, we use nature metaphors, real-life examples, and practical cues you can try today to reduce stress, soften conflict, and create healthier relationships.If you’re near central Pennsylvania, we also share details for the Nature Knows book launch party in Lancaster on May 12. Subscribe, share this with a friend who’s been feeling disconnected, and leave a review so more listeners can find the show.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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Tiny Reframes For Positivity And Self-Acceptance
Apr 1600:48:43Tap to summarizeThoughts or comments? Send us a text!A lot of “positive quotes” sound good and vanish two hours later. We wanted something different: real stories that earn the takeaway, the kind you can carry into your day when you’re driving, cleaning the sink, or lying awake with your brain on repeat. That’s why I loved talking with Lorie Kleiner Eckert, author of Chai On Life, a book built from short slices of life paired with one-line lessons that actually stick.Lorie shares the flashbulb moment that changed her trajectory, divorce at 42, and how gratitude can coexist with heartbreak. We dig into the meaning of “chai” as life, why the number 18 matters, and how midlife reinvention happens one small decision at a time. From the “flawsome” idea of being awesome with flaws to the very human reality of belly fat and self-acceptance, Lorie keeps bringing it back to compassion over perfectionism.We also get practical about mental health. Lorie talks openly about therapy without stigma, cognitive behavioral therapy style reframes, and why “tiny steps” beat all-or-nothing motivation. We explore rest as legitimate self-care, why doomscrolling knots up your brain, and how journaling helps when your heart is trying to tell you the truth. If you’ve ever felt stuck in a negative loop, this conversation offers gentle tools you can try today.You can find Lorie HERE. https://www.loriekleinereckert.com/Subscribe for more conversations like this, share the episode with a friend who needs a reset, and leave a review.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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