Mind Your Self - Four Swans

In this episode, we are joined by holistic life coach and hypnotherapist Christina Goetz, who shares insights into one of the most overlooked aspects of mental health — the nervous system. 
Many people today are living in a constant state of stress, overwhelm, and emotional exhaustion. A dysregulated nervous system can contribute to anxiety, burnout, panic attacks, depression, and addictive coping patterns, yet many people don’t realise that these experiences are deeply connected to how safe or unsafe our nervous system feels.
Christina also shares parts of her own journey, from struggling with anxiety, depression, and burnout in her twenties and thirties to discovering holistic approaches that helped her regulate her nervous system and rebuild her wellbeing. In this conversation, we explore what nervous system regulation actually means, why so many of us are chronically “switched on,” and how small practices can help us feel calmer, safer, and more grounded in our everyday lives.

In this episode, we are joined by life coach, speaker, and Pilates teacher Karen Doherty-Cooke, who shares a deeply personal story of loss, resilience, and rebuilding a life after unimaginable change.
 
At the age of 41, Karen became a widow and a solo parent to three children. In the midst of grief, she found herself at the lowest point of her life — yet over time she discovered something powerful: grief doesn’t disappear, but it can be carried, understood, and even befriended.
 
In this conversation, Karen speaks openly about learning to look grief in the eye, rebuilding her life piece by piece, and discovering a new purpose helping others navigate loss, trauma, and life’s unexpected turns. This episode is a reminder that grief and happiness can coexist, and that hope can be found even in the darkest moments.

In this episode we explore the changing relationship many women experience with alcohol in midlife.
Joining us is hypnotherapist Yuki Fragariani from MindWorks Hypnotherapy, who works with women navigating the emotional, physical, and psychological shifts that can happen after 40
Many women don’t identify as having an addiction, yet they begin to notice that alcohol is no longer serving their sleep, mood, mental health, or overall wellbeing.
Midlife often brings hormonal changes, heavier responsibilities, and emotional stress — and alcohol can quietly become a coping strategy.
In this conversation, we look beyond shame and labels to understand why these patterns form, why willpower alone often isn’t the answer, and how women can begin to build a healthier, more conscious relationship with alcohol.

In this episode, we are joined by Sarah Gardiner, civil funeral celebrant, death doula, and founder of Echoes of Life. Sarah’s work focuses on helping people approach death, dying and grief in a more human, honest and compassionate way.
For many of us, conversations about death only happen in moments of crisis. Yet avoiding the topic can often leave people feeling more isolated, fearful, and unprepared when loss inevitably touches our lives.
Sarah invites us into a different kind of conversation — one that explores legacy, reflection, and the importance of speaking about death before we have to.
We talk about living alongside grief rather than trying to fix it, how storytelling and remembrance can help steady us in times of loss, and why gentle, open conversations about mortality can actually deepen how we live and connect with one another.
This episode offers a thoughtful and compassionate space to reflect on loss, memory, and what it means to live meaningfully while we’re here.