In this heartfelt solo episode of Don't Worry It’s Confidential, we close out Season 3 with an honest and reflective check-in. From the comfort of her couch, Makena shares the personal journey behind this season - what it taught her, where it pushed her, and why it’s time to hit pause.
This is also a Q&A episode, where Makena answers your questions from Instagram.
We explore:
- The signs of burnout and how to catch them early
- Learning to rest and embracing “good enough”
- External validation vs. internal confidence
- Reclaiming your creativity without pressure
- Intentional summer check-ins and routines
- Mental health tips for a busy, social season
- How to start inner work
- Conflict communication, triggers, trauma work, and cost-effective therapy options
- The power of stepping away to reconnect with your voice
Makena announces her upcoming social media break, shares her plans for Proud Girl Summer.
Thank you for tuning in to another season. Stay curious, stay kind, and be proud of yourself.
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In this feel-good, expansive episode of Don't Worry It’s Confidential, we’re diving into the power of hot and cold therapy—not just for your body, but for your mind, your nervous system, and your sense of connection. My guest is Mel, co-founder of Alter, a sauna and ice bath studio in Toronto that’s redefining what wellness can look and feel like.
We explore:
- The mental and physical benefits of sauna and cold plunge therapy
- The story behind launching Alter and building a business with friends and a partner
- Burnout, resilience, and learning to truly listen to your body
- How hot and cold practices support nervous system regulation, emotional processing, and self-awareness
- What it means to build authentic community and trauma-informed spaces
- The impact of creativity, rituals, and design in wellness spaces
- Understanding how your cycle, stress levels, and personality affect your relationship to the practice
- The difference between pushing through discomfort vs. staying present with compassion
This is an inspiring, cozy, and informative conversation about choosing practices that feel good, connecting with your body, and creating something meaningful from the inside out. Whether you’re cold plunge-curious or deep into your wellness journey, this episode will leave you feeling grounded, open, and maybe even ready to dance it out.
follow Alter: @alter.toronto
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This week, we dive deep into the art of communication- what gets in the way, how to stay connected through discomfort, and why vulnerability is essential. My guest is a therapist who also practices polyamory, offering a unique lens on communication through the complexity of navigating multiple relationships.
We explore:
This is a vulnerable, honest conversation between two people unpacking their own roadblocks and learnings - an invitation to reflect on your own communication habits and how they shape your relationships.
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This week on Don't Worry It’s Confidential, we’re diving into the incredible world of the nervous system - how it shapes our thoughts, emotions, and connection to ourselves and others. My guest is deeply passionate about the body and healing trauma, both physical and psychological, through a powerful modality called Foundation Training.
He shares his own transformative story, including how a traumatic brain injury fuelled his journey into body-based healing. We explore how the nervous system really works, with a grounded breakdown of Polyvagal Theory, and offer reflective check-ins throughout the episode to help you tune into how your body is feeling.
You’ll learn about:
If you’re curious about somatic healing, nervous system work, or simply want to understand yourself on a deeper level, this episode is for you.
Follow him: @goodmoodmethod
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Work with me: makenaarntsen.com
In this episode, I sit down with the incredibly inspiring Connor Emeny - author, speaker, and the youngest person to complete an Ironman on six continents, and the only person to complete an Iron-distance race on all seven, including Antarctica.
We dive into Connor’s journey- what it really took to chase such a bold, seemingly impossible goal. From mental resilience to physical grit, Connor shares what he calls the 4th discipline of endurance sports, and how it applies far beyond racing.
We talk about:
- How to keep going even when people doubt you
- The power of support systems in chasing ambitious dreams
- The mindset needed to break through barriers
- Behind the scenes on his wild, unforgettable experience in Antarctica
- The lessons behind his book, "All In"
If you’re looking for motivation to take that next step toward your dreams—or to believe in something bigger for yourself—this one’s for you.
Follow Connor: @connor.emeny
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Work with me: makenaarntsen.com
This week we explore what it really means to find a career that feels right for you and why it doesn’t have to be just one thing. My guest is a neurologist and creative someone who beautifully balances a demanding medical career with side passions that fuel her soul.
We dive into:
- The nonlinear journey of finding the right career
- Balancing a high-pressure profession with creative expression
- The myth of balance—is it real or just an illusion?
- Burnout, imposter syndrome, and the emotional toll of being a doctor
- Vicarious trauma in healthcare and why it’s so hard to talk about
- The power of vulnerability and resilience—how they coexist
We also get into the joy of hosting beautiful events, the importance of detail and cultural roots, and how creativity can be a form of healing. From working with friends to planning an unforgettable dinner party, this conversation reminds us that people are complex—and that’s what makes us beautiful.
Tune in for a rich, honest, and inspiring conversation on career, creativity, and coming home to yourself.
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work with me: makenaarntsen.com
This week, we’re diving into the layers of vulnerability - why it feels so hard, how fear of rejection often blocks it, and what it really means to show up as yourself.
My guest is a deeply creative soul with a love for spirituality, philosophy, and internal exploration. Through both a spiritual and psychological lens, we explore his personal journey of becoming—what it’s taken for him to step into authenticity, and the vulnerability that’s come with it.
We also discuss:
- The power of men’s groups and safe spaces for expression
- Gender and masculinity, and redefining self-worth as a man
- How projection shapes our relationships and self-awareness
- Practices that help him stay connected to himself
- The role of accountability in building true self-worth
- How to find and nurture aligned relationships, both romantic and platonic
This is a rich, honest conversation about what it means to be human - and how true connection starts with being real.
Follow him: @kubla
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work with me: info@makenaarntsen.com
In this episode of Don't Worry, It’s Confidential, we’re answering your questions from Instagram and TikTok—the things you’ve always wanted to ask a therapist or wished you knew before starting therapy. We also get personal, sharing what we’ve learned about ourselves through our careers and our own therapy journeys. It’s a mix of giggles and deep insights, so get ready for both.
We dive into:
- How to find the right therapist and therapy style for you
- Do therapists have favourites? (We spill the truth!)
- How therapy impacts us and how we take care of ourselves
- How to communicate better with your therapist
- Boundaries—both in therapy and in life
- How our practice has evolved as we’ve grown
- Balancing social media, professionalism, and authenticity
- Why getting out of your head and into your body is key for emotional healing
If you’ve ever been curious about therapy—from the inside or outside—this episode is for you. Tune in now!
To do magnetic link: https://login.tobemagnetic.com/a/2147524106/o2Nz6ce6 (CODE: MAKENA)
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Follow Ivana: @innerbloomtherapy.ca
In this episode , we dive deep into the journey of finding your authentic self with a guest who knows this path firsthand. She opens up about realizing her career path wasn’t aligned, despite excelling in math and science and feeling the weight of immigrant parent expectations. Through a breakup, therapy, and moving away, she started questioning everything and asking: What actually feels good for me?
We explore:
- Conformity & the discomfort of breaking free
- Childhood influences & how they shape our choices
- How to start asking the right questions about your authentic self
- Letting go of protective mechanisms & embracing change
- The importance of time, space & self-reflection
- Listening to your gut & body’s wisdom in decision-making
We also talk about creativity in career and life—how authenticity isn’t about finding one “perfect” path but instead identifying the qualities that matter most to you. Being flexible, allowing imperfection, and embracing change can help you build a life that truly feels like yours.
Authenticity isn’t about becoming someone—it’s about releasing what isn’t you.
Follow Sarah: @sarahsawaya
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work with me: makenaarntsen.com
In this episode of Don't WorryIt’s Confidential, we’re cutting through the noise with a dietitian & PhD candidate who helps us get back to the basics of nutrition. With so much conflicting advice on how to eat, she helps use science and intuition to strip away the confusion and focus on what actually matters for both mental and physical health.
We dive into:
- Why you may (or may not) want to change the way you eat
- How to eat in a way that works for you—without guilt or restriction
- The connection between food, mental health & well-being
- Letting go of perfectionism & finding food neutrality
She also researches soy and works closely with plant-based clients, helping them navigate nutrition in a sustainable and balanced way. We break down myths vs. facts about soy and discuss how to eat more plant-based without stress or restriction.
If you're tired of diet culture, food rules, and nutrition confusion, this episode is for you. Let’s bring ease and confidence back into eating.
In this vulnerable solo episode of Don't Worry it’s Confidential, I open up about my personal journey with emotional avoidance—especially when negative feelings arise without a clear cause. For so long, I’ve struggled with either blocking emotions through distraction or amplifying them with overthinking, making everything feel worse. Sound familiar?
In this episode, I break down:
If you’ve ever felt overwhelmed by your emotions or struggled to sit with discomfort, this episode is for you. Learn how to process emotions in a healthy way and stop letting fear control your feelings.
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work with me: makenaarntsen.com
In this insightful and powerful episode of Don't Worry, It’s Confidential, we sit down with a gender-affirming care expert who works with trans individuals and those questioning their gender. She shares her firsthand experiences and the systemic challenges many trans and gender-diverse people face when accessing healthcare and gender-affirming care.
Topics we cover:
- Navigating the healthcare system as a trans person -- barriers & advocacy
- Gender-affirming therapy and why a nonjudgmental, non-hierarchical approach matters
- Working for Trans Lifeline and supporting trans communities
- Going beyond the gender binary and the importance of expression that feels right for the individual
- Transmedicalism, what it is and why it's important to understand nuances
- Normalizing self-doubt in the gender discovery process
This episode is for everyone, whether you’re trans, gender diverse, questioning, a healthcare professional, or simply wanting to learn more. Let’s shift the conversation towards affirmation, curiosity, and care🌟
Make a donation to Trans Lifeline: https://give.translifeline.org/give/461718/#!/donation/checkout
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work with me: makenaarntsen.com
On this episode of Don't Worry It's Confidential, we’re talking money—but not in the way you usually hear about it. Our guest is just a regular guy who used to avoid his banking app like the plague. Fear, shame, and the money stories that kept him stuck, but he’s put in the work to heal his relationship with finances, and now he’s sharing the practices that helped him turn things around.
We dive into:
This is a shame-reducing episode bringing money to the forefront so you can start to think differently about it. Because healing your relationship with money means creating more freedom in your life.
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Class pass code lol: https://classpass.com/refer/GN5OT5EP24
This week on Don’t Worry, It’s Confidential, we’re diving into ADHD: Part 2—exploring the complexities, challenges, and triumphs of living with ADHD. 🌟
What we cover
✨ The struggle with household tasks and socializing—why masking can feel necessary but comes at an emotional cost.
✨ Destigmatizing individual needs and embracing neurodiversity-affirming care.
✨ The lasting impact of early school experiences and how they shape us.
✨ Emotional regulation—what it is and how to manage it effectively.
✨ Co-occurring mental health challenges, procrastination, and understanding its roots.
✨ Medication decisions—finding what works for you.
✨ The rise of ADHD content on social media: self-diagnosis, empowerment, and misinformation.
This conversation is packed with empathy, insights, and tools for navigating life with ADHD or life in general.
This week on Don’t Worry, It’s Confidential, we dive deep into ADHD and the complexities of neurodiversity with an amazing guest who brings both professional expertise and personal experience to the table. 💡
We explore:
- Her journey into the field and her own ADHD experience
- How ADHD often coexists with other mental health challenges
- What an Occupational Therapist (OT) does and how they can support you
- Breaking down shame and embracing a neurodiversity-affirming perspective
- Systemic barriers that impact access to care
- The many ways ADHD can present itself and breaking through stereotypes to get the right support
- Navigating goal-setting, avoiding all-or-nothing thinking, and building tools for self-improvement
- Imposter syndrome and the struggle with inconsistency
Our guest's passion for this topic is contagious, and her insights are empowering. Whether you’re navigating ADHD yourself or supporting someone who is, this episode is a must-listen!
Are you curious about what life could look like with less (or no) alcohol? This week on Don't Worry, It's Confidential, my guest shares her powerful journey of becoming sober curious.
We dive into how she realized the impact alcohol was having on her mental health—especially its role in increasing her anxiety—and the transformative changes she made as a result. From navigating social events without a drink to reshaping relationships with friends, family, and her partner, she opens up about the challenges, triumphs, and unexpected benefits of this lifestyle shift.
Her story is one of self-exploration, confidence, and clarity. It's proof that you have the freedom to question societal norms and make choices that truly serve your well-being.
💬 Tune in to hear about:
🌟 The connection between alcohol and anxiety.
🌟 Rebuilding confidence and finding joy in sobriety.
🌟 Practical tips for shifting your relationship with alcohol.
This episode isn’t about rules or judgment—it’s about options. You have the power to choose a life that aligns with you. 🎙️💛
In this heartfelt episode of Don’t Worry, It’s Confidential, we’re diving into the complexities of breakups that aren’t about betrayal or bad behaviour—but about growth, misalignment, and tough decisions.
✨ What happens when you realize your values, passions, or interests no longer align?
✨ How do you navigate the emotional weight of ending a relationship, even when it feels right?
✨ What does healing look like—mentally, physically, and emotionally?
She shares her deeply personal journey of coming to the decision, facing the uncertainty, and using therapy and self-care to rebuild, understand herself more deeply, and come out stronger. We also speak about how being socialized as a woman can make choosing ourselves hard and acknowledge that experiencing a rollercoaster of emotions is totally normal when going through heartbreak.
Breakups aren’t just endings—they’re also beginnings. Tune in for an honest conversation about heartbreak, healing, and rediscovering yourself. Listen now and take the first step toward your own breakthrough.
In this solo episode of Don’t Worry, It’s Confidential, we’re taking a compassionate and mindful approach to New Year’s resolutions. Instead of jumping into “new year, new me” energy, let’s pause and reflect:
🎄 How were the holidays for you? What do you truly need as you step into the new year?
🌀 Why “new year, new me” can be harmful if it’s rooted in self-criticism or pressure.
💡 How to meet yourself where you’re at and create goals that come from a place of authenticity and self-love.
We’ll talk about tuning into your body for guidance, unpacking the why behind your goals, and remembering that real growth takes time. True fulfillment comes not from forcing change but from creating goals that align with who you are and what genuinely makes you happy.
Let’s make 2024 a year of intentional, meaningful growth—on your terms. 🌟 Tune in for a reflective and empowering start to the new year.
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Website: makenaarntsen.com
In this heartwarming episode of Don’t Worry, It’s Confidential, we dive into the art of friendship—from making new connections to nurturing the ones that matter most. 💛
✨ How do we create meaningful relationships in a fast-paced world?
✨ What role does anxiety and self-doubt play in holding us back from forming bonds?
✨ Relationships take work, how do we maintain internal and external boundaries?
✨ Why is building a sense of community so essential for our well-being?
We’re unpacking the challenges and joys of connection, exploring how to embrace vulnerability, overcome limiting beliefs, and lean on each other in life’s ups and downs. Because at the end of the day, we’re stronger together. 💬💪
🎧 Tune in now for an inspiring conversation that will leave you feeling ready to embrace connection and deepen your relationships. Let’s build the communities we deserve!
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Website: makenaarntsen.com
This week on Don't Worry, It's Confidential, we’re diving into the world of *highly sensitive people (HSPs)*—a journey of empathy, self-discovery, and empowerment. 💫
We’ll explore:
✨ The beautiful connection between sensitivity and empathy—your *superpower*!
✨ How childhood experiences shaped your sensitivity and what that means for you today.
✨ Navigating the challenges (and advantages!) of being sensitive in the fast-paced corporate world.
✨ Tips for honoring your sensitivity by slowing down, tuning in, and living authentically.
If you’ve ever felt like “too much” or struggled to find balance in a loud world, this one’s for you. 💛 Let's reframe sensitivity as your secret strength.
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Website: makenaarntsen.com