In this first episode of our 3-part series on soul care, we dive into emotional self-care — not the bubble bath kind, but the messy, sacred work of reconnecting with our own emotions.

As physician spouses, it’s easy to become emotionally invisible to ourselves while managing everyone else’s needs. Kendra and Katie share real stories, honest reflections, and practical ways to begin honoring your own emotional needs. Whether you feel emotionally numb, overwhelmed, or simply unsure of how to name what you're feeling — you're not alone.

This episode is an invitation to pause, check in, and start small steps toward emotional awareness.

• Why emotional self-care is not a luxury but a lifeline

• The unique emotional load carried by physician spouses

• The pattern of becoming emotionally invisible while staying high-functioning

• The tension between supporting your spouse and finding your own identity

• Real stories: from Mother’s Day letdowns to sacred moments of connection

• Why naming your emotions matters (and how most of us skip this step)

• The power of allowing yourself to feel instead of suppressing emotions

• Navigating vulnerability and emotional honesty with others

• How to create safe spaces for emotional conversations with trusted friends
  
  

💡 Throughout your day, pause and ask yourself:
"How am I really?"
And if the answer is, “I’m not sure” — that’s okay. That’s where awareness begins.

• Dr. Sarah Grimmer — Research on physician family wellness and secondary trauma

• Free Download: Self-Care Reflection Worksheet → [Insert Link]

• Podcast Series: Stay tuned for upcoming episodes on Social Self-Care and Spiritual Self-Care

📩 Email: hello@supportingphysicianspouses.com
📱 Instagram & Facebook: @supportingphysicianspouses

We continue our soul care series with Social Self-Care — exploring how meaningful connection with others helps sustain us, and how to intentionally build support systems that nourish instead of drain.

Episode 5: When Lowering Expectations Goes Too Far

July 1st is the medical world's New Year—and whether you're just starting out or well into the journey, you’ve probably heard the advice: “Lower your expectations.” In today’s episode, Kendra and Katie unpack this all-too-common mantra and explore the cost of lowering expectations too far.

From unspoken relationship contracts to the logistics of life on a resident’s salary, we talk about what kinds of expectations should flex—and which ones should never be compromised.

💬 We explore:

• The danger of turning survival strategies into a permanent way of life

• The difference between logistical and relational expectations

• How small actions (like a card at breakfast) can maintain connection

• When and how to renegotiate your “relationship contract”

• Why emotional safety, respect, and partnership are non-negotiables

You’ll leave with reflection questions to help you re-center your values and create conversations that protect your emotional well-being and your relationship.

✨ Reflection question: Where have you lowered expectations to avoid disappointment—and is it serving your relationship?

Connect with us on Instagram @supportingphysicianspouses or email us at hello@supportingphysicianspouses.com to share your story or ask a question.

Episode Title: Part 2: Sleep, Movement & Nutrition — Building a Foundation of Self-Care

Episode Summary:
In this second installment of our self-care series, we dive into three core habits that serve as the bedrock of personal resilience: sleep, movement, and nutrition. Kendra and Katie share personal stories and research-backed insights about how these basics affect emotional regulation, burnout risk, and daily functioning—especially for physician spouses navigating demanding family and professional roles. Tune in to discover why small, sustainable habits matter more than perfection, and learn how to identify your keystone habit.

What We Cover:

• Why sleep is the "brain’s housekeeper" and essential to emotional resilience

• How women’s sleep needs differ (and why they matter more than we think)

• The power of rhythmic movement in stress recovery

• Why walking your dog might be better than a treadmill

• How nutrition and emotional eating are connected

• The smallest way to start making improvements in your self-care today

Listener Challenge:
Pick one of the five self-care areas — sleep, movement, nutrition, hydration, or hygiene — and ask yourself, “What’s the smallest improvement I can make this week?”

Mentioned Resources:

• Free Self-Care Reflection Worksheet

• Research by Dr. Sarah Grimmer on secondary trauma in physician partners

• NIH findings on sleep and emotional regulation

• The Lancet on movement and mental health

• Tal Ben-Shahar on movement and depression

• Comedian Ryan Hamilton

Connect with Us:
📩 hello@supportingphysicianspouses.com
📱 @supportingphysicianspouses on Instagram & Facebook