In this episode, Tracey and Scott turn advice they gave to participants in their recent 30 Day Self Care Challenge into a fast, fun quiz.
They share the small, doable practices that genuinely moved the needle: breathwork after lunch, a slower exhale (and hum) to calm the vagus nerve, curating your feed for joy, five-minute tidy timers, choosing rest even when it’s inconvenient, and stacking those little one-percenters into a better day.
Here's a snapshot of what was covered:
How to make self-care doable in winter (and why changing it up monthly helps)
The 15-minute post-lunch breathwork that boosted afternoon energy
A simple “longer exhale + hum” reset you can do anywhere
Be present to micro-moments (aka “pocketful of happiness”) and string them together
Why contrast grows gratitude (and how to notice it sooner)
The case for rest: choosing yourself without guilt
Doom-scroll vs. intentional joy-scroll (curating your content diet)
Five-minute timers for decluttering + quick wins
Don’t have a hobby? Easy ways to experiment and find one
Compassion in the wild: other people’s energy, our interpretation, and choosing kindness
If you’re busy, a bit flat, or stuck in “all or nothing”, this one’s for you.
If this helped, please: follow/subscribe, leave a review, and share this with someone who needs it. It genuinely helps the show reach more people.
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.
Breakups hurt... even when you’re the one who ended it.
In this episode, counsellor Tracey Quayle (20+ years’ experience) and her husband Scott share a compassionate, practical guide for the first days and weeks: what to do, what to avoid, and how to rebuild with clarity.
What we cover
The different types of breakups (amicable vs blindsided; leaver vs left) and why the experience feels so different
Why the leaver also needs support - and how to ask for it
Day-one self-care: making space to feel it (yes, the ugly cry), nervous-system regulation, and leaning on your people
The social media trap: why your ex’s highlight reel isn’t the truth
“Perpetual problems” in relationships (and what to learn from them)
Scott’s story: the guilt of breaking up and the regret of trying again!
The “New Partner List” exercise: turn red flags into green standards before you date again
Boundaries, self-respect, and being gentle while you rebuild
Creating things to look forward to
Who this episode is for
If you’ve just been through a breakup, you’re considering ending a relationship, or you’re trying to make sense of what happened, this is for you!
Try this (from the episode)
Before you date again, write your New Partner List:
– What didn’t work last time? Flip each “don’t want” into a clear “must have”.
– What behaviours help you feel safe, seen and respected?
– What are your non-negotiables?
If this helped, please: follow/subscribe, leave a review, and share this with someone who needs it. It genuinely helps the show reach more people.
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.
What would happen if you stopped playing it safe… and did the thing that scares you?
This week, Tracey and Scott sit down with public speaking specialist and TEDx coach Shil Shanghavi - a man who built his entire career around the one thing he once avoided: his voice.
Having developed a severe stutter at age 10, Shil spent years avoiding attention.
Today, he stands on stages around the world - not because he became fearless, but because he chose to show up anyway.
In this conversation, we explore:
How to take action before you feel confident
The exact tools Shil uses to speak under pressure
What it really means to step outside your comfort zone
The mindset shift that helps you fully back yourself
Whether you're facing a big leap or a quiet nudge, this episode is your reminder: Growth starts at the edge of discomfort.
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
If you’ve ever said “yes” when deep down you knew you wanted to say “no”, this episode is for you.
Tracey and Scott unpack the subtle (and not-so-subtle) ways people pleasing shows up, why it’s so hard to break, and the real cost it takes on your energy, health, and self-trust.
In this episode, we explore:
The childhood conditioning that wires us to be “the nice one”
Why people pleasing often masquerades as kindness
The physical and emotional toll of saying yes when you mean no
Tracey’s personal turning point in recognising her own people pleasing patterns
How resentment quietly builds when we ignore our own needs
Practical steps to begin setting boundaries without the guilt
If you’re ready to start honouring your own needs without feeling like a bad person, this conversation will give you both the insight and the encouragement to take that first step.
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
In this episode of Reconnect to Self, we’re joined by Emotional Intelligence expert Amy Jacobson for a conversation that will shift how you think about your reactions, your relationships, and yourself.
Amy unpacks what emotional intelligence really means...and it’s not about being nice, soft, or always calm.
It’s about choosing how you show up, even when things get uncomfortable.
Together, we explore:
Why emotional hijacks happen (and how to recover fast)
How to face difficult conversations without losing yourself
The real reason we avoid conflict (and how to stop)
The difference between feeling your emotions and being ruled by them
This episode is a practical, energising guide to building emotional awareness that actually empowers your life, not just your work.
Whether you're a parent, a partner, or a leader, this one’s for you.
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
Are you doing all the work and still feeling stuck?
In this episode, Tracey reveals her powerful 4-step method:
Lift, Shift, Clear & Align
That’s helped countless people move beyond old patterns and reconnect with their true selves.
Whether you’ve hit a wall with traditional talk therapy or you’re simply craving a deeper kind of healing, this model offers a practical and transformative roadmap.
We explore:
Why talking alone isn’t always enough
How emotional energy gets stored in the body
What it really means to "clear" the past
And how to begin living in true alignment
This is for anyone ready to do the real work, and rediscover exactly who they are!
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
Why do so many of us feel anxious about money, even when we’re doing okay on paper?
In this episode of Reconnect to Self, Scott and Tracey dive into how childhood patterns, inherited beliefs and unspoken fears around money shape the way we think, feel and behave financially as adults.
From guilt around spending to the pressure to “have enough”, they share personal stories and honest reflections, all with their usual humour and down-to-earth banter.
This isn’t about budgets or spreadsheets. It’s about emotional freedom, self-worth and rewriting your relationship with money so it works for you.
🎧 In this episode:
• Why money triggers stress, even when it shouldn't
• How childhood shaped your beliefs around spending
• The invisible guilt we carry when we spend on ourselves
• What it takes to shift from scarcity to a healthier mindset
Tune in for a raw but uplifting chat that might just change how you think about money... and yourself.
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
**Join our 30 Day Self Care Challenge**www.traceyquayle.com/30days
This one’s a big one.
Cheating is one of those topics that people whisper about, judge quickly, or bury entirely.
But what if there’s more going on than most of us realise?
In this episode, we explore:
- What really counts as cheating (it’s not just physical)
- How affairs often begin with emotional disconnection
- Why even “good people” cheat - and are shocked by it
- The surprising relief some people feel when the truth comes out
- What it takes to rebuild trust (and when it’s not worth it)
- How to handle judgement if you choose to stay
We unpack why people cheat, not just the obvious stuff, but the emotional, relational and sometimes existential reasons behind it.
We talk about the identity loss that can creep into long-term relationships, how disconnection builds slowly, and why good people sometimes make choices that don’t line up with their values.
It’s not about excuses. It’s about understanding. And maybe, it’s about rethinking what healing looks like too.
If you've been betrayed, if you’ve cheated, or if you’re just wanting to understand this part of relationships with more compassion and less shame, this conversation is for you.
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
**Join our 30 Day Self Care Challenge**www.traceyquayle.com/30days
What really happens when you take ayahuasca?
When we hear the words ayahuasca or plant medicine, many of us think of remote jungles, psychedelic trips, or something “other people do.”
But what if these ancient healing tools hold the key to emotional release, personal transformation, and deep reconnection with ourselves?
In this powerful episode, Tracey & Scott sit down with Tracey's breathwork instructors Adam and Neelam — two incredibly grounded, heart-led facilitators — to explore their work in Peru holding ayahuasca ceremonies, and why they believe this medicine can help so many of us heal.
They talk about:
- What ayahuasca actually is (and how it's made)
- The structure and safety of a typical ceremony
- The raw, honest truth about what a journey can feel like
- Why it’s a catalyst for deep, personal growth
✨ Tracey also opens up about why she’s never done ayahuasca — and what still scares her about it — despite believing deeply in its healing potential.
This is not a promo for psychedelics. It’s a grounded, respectful conversation about facing yourself, honouring nature, and choosing to grow.
🌿 Whether you're curious about ayahuasca, cautious, or completely new to the idea — this episode will meet you exactly where you are.
Contact Adam & NeelamNeelam - www.neelamtaylor.com
Adam - www.letsjustbreathe.com.au
*Follow Tracey*
instagram: @traceyquayle.therapy
Tik Tok: @traceyquayle.therapy
Facebook: @traceyquayle.therapy
YouTube: @traceyquayle.therapy
*Join my mailing list*www.traceyquayle.com
In this episode, Tracey and Scott dive into one of the most common (and quietly painful) issues in long-term relationships: the slow fade of intimacy and sex.
Why do we feel so connected at the start... and then slowly drift into routine?
What role do stress, small gestures, and emotional presence actually play in our ability to stay close?
Tracey explains how intimacy is about much more than just sex — and how we can start to reconnect with intention.
💬 Expect laughter, lived experience, and one hilariously awkward moment from Tracey you’ll never unhear (yep… she said that on air 😅).
✨ IN THIS CONVERSATION:
- Why falling in love is one of the biggest pattern interrupters we experience
- How everyday life quietly erodes intimacy (and how to spot it)
- What to do when your partner expresses a need — and why ignoring it costs more than you think
- A simple mindset shift to reconnect emotionally and physically
- One of Tracey's most embarrassingly funny moments on the podcast 😳
This week on the Reconnect to Self Podcast, we sit down with Tracey's long-time friend and now Ayurvedic practitioner, Nikki O — founder of The Way of the Warrior Woman.
After years of chronic pain, burnout, and emotional depletion, Nikki found herself completely unrecognisable — physically, mentally, and spiritually.
Through a deeply personal healing journey, she discovered Ayurveda… and everything changed.
Now, she’s guiding other women back to health using simple yet powerful tools rooted in this ancient system of mind-body healing.
In this episode, we explore:
- Why burnout is often a full-body SOS — and where to begin healing.
- What Ayurveda really is (and how it helps you reconnect to self).
- How Nikki turned her pain into purpose — and how you can too.
✨ If you’re craving a more intuitive, grounded way to live — this episode is your starting point.
👇Nikki’s Links
🌿 Follow Nikki: @thewayofthewarriorwoman
🧘♀️ Or visit her website: https://www.thewayofthewarriorwoman.org/
🔔 Subscribe for more soulful conversations that help you reconnect to yourself — body, mind and heart.
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
In this episode of Reconnect to Self, Tracey returns from an intensive 8-day breathwork training in Bali and shares not just her powerful personal journey—but also the science behind why this practice is so transformative.
Whether you’re totally new to breathwork or curious about how it helps regulate the nervous system, this episode breaks it down in simple terms with Scott and Tracey’s usual humour.
You’ll learn:
💨 The difference between breathwork and meditation (and why it’s not always relaxing)
🧠 How breathwork signals safety or stress to the body—and why that matters
🔥 What’s really happening when you feel emotional or overwhelmed during breathwork
🌿 Tracey’s real take on how breathwork has shifted her energy, mindset, and sense of self
✨ Practical ways you can start using your breath to support your mental health and emotional regulation
This isn’t just theory. It’s a real look into a practice that might just help you come back to yourself—one breath at a time.
🔔 Subscribe for more soulful conversations that help you reconnect to yourself — body, mind and heart.
Links from the episode:
Get a one month free trial with Othership Breathwork App.
IOS Users: Redeem a 1-month free trial here: https://apps.apple.com/redeem?ctx=offercodes&id=1590348936&code=TRACEY
Android Users Redeem a 1-month free trial here: https://checkout.othership.us/create-account
Select either our monthly or yearly member[ship] options
Enter the promo code TRACEY at checkout
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
In this episode of the Reconnect to Self podcast, Tracey and Scott unpack one of the biggest myths about our bodies as we age — the belief that pain, stiffness and tightness are just part of getting older.
But what if that story isn’t true?
This conversation explores what’s really going on when your body feels sore, slow and stuck — and how it’s not just about what you’re doing, but how you’re doing it.
They’re joined by Greg Murphy — a qualified remedial massage therapist, myofascial release practitioner, and personal trainer — to explore what movement and recovery can look like when we stop pushing through pain and start listening to our bodies instead.
This episode is for anyone who’s tired of waking up sore, struggling to move, or feeling like their best physical days are behind them.
If you’ve been told “it’s just age”… this one might change everything.
MENTIONED IN THIS EPISODE:
- Why your body might be holding more than just tension
- Greg’s journey to reconnecting with movement
- How to stretch and move in a way that works with your body, not against it
- Tracey’s practical tools for restoring mobility and ease
- The emotional weight we carry in our muscles
- Reframing movement as nourishment, not punishment
- Ways to feel more connected to your body, even on hard days
🔗 FOLLOW GREG MURPHY:
Website: jsrmassage.com.au
Facebook: facebook.com/jsrmassage.com.au
🔔 Subscribe for more soulful conversations that help you reconnect to yourself — body, mind and heart.
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
In this episode of the Reconnect to Self podcast, Tracey shares her journey to becoming a certified psychedelic-assisted therapist and how it’s reshaped the way she supports clients through trauma and healing. 💫
Together, Tracey and Scott open up about their own powerful experiences with psilocybin (magic mushrooms) and why psychedelics are gaining recognition as a breakthrough therapy in Australia. 🇦🇺
You’ll hear about the science behind psychedelic-assisted therapy, how it’s being used for treatment-resistant depression and PTSD, and why integration is key for lasting transformation.
PLUS: Breathwork as a potent alternative to psychedelics—and why Tracey is now adding this tool to her retreats and client work.
💡 This episode blends personal storytelling with professional insight, perfect for anyone curious about plant medicine, healing modalities, or expanding their own toolkit for self-discovery.
✨ MENTIONED IN THIS EPISODE:
Psychedelic-assisted therapy in Australia
Tracey’s certification process + key learnings
The film “Dosed”
Breathwork for trauma release
Integration after psychedelic journeys
The neuroscience behind psychedelics and neuroplasticity
Links:
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
If you've ever struggled with feeling seen, sharing your truth, or embracing the uncomfortable parts of your past, this conversation will resonate deeply.
In this powerful episode of Reconnect to Self, Tracey opens up about some of the most defining moments of her life.
Including:
💔 A marriage breakdown—forcing her to question who she was outside of that relationship.
🌈 Deep questions about her identity and sexuality
🤰 A traumatic birth experience and postpartum struggles
Tracey shares personal stories of grief, heartbreak, and self-discovery, reflecting on how life’s hardest experiences have shaped her perspective and deepened her ability to connect with others.
This episode explores:
✨ The true power of vulnerability—and why avoiding emotions keeps us disconnected.
✨ How personal struggles can become our greatest teachers.
✨ The weight of expectations and how they shape our choices.
✨ What it really means to own your story—without shame or fear.
Tracey and Scott also dive into the realities of navigating big life transitions, how vulnerability impacts relationships, and why embracing our past (instead of hiding it) allows for deeper healing.
🔔 Subscribe for more conversations that help you reconnect to yourself.
Links:
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
In this deeply personal episode, Tracey opens up like never before, sharing the raw, unfiltered stories that have shaped who she is today.
From the quiet shame of a childhood spent “making do” to navigating grief, heartbreak, and the complex journey of self-acceptance, this is a conversation about the power—and the fear—of being truly vulnerable.
We explore why vulnerability isn’t a weakness but a superpower that creates connection, builds resilience, and helps us own our stories—even the messy, painful parts.
Tracey and Scott dive into:
✨ How childhood experiences can silently shape adult behaviours
✨ The link between shame, people-pleasing, and the fear of judgment
✨ Grief, growth, and finding meaning after loss
✨ Why embracing vulnerability can deepen your relationships—and your sense of self
Whether you’re someone who struggles to open up or you’ve felt the weight of carrying your story alone, this episode is a reminder: there’s real strength in being seen.
Links:
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
In this episode of the Reconnect to Self podcast, Tracey and Scott dive into setting yourself up for a meaningful and fulfilling 2025.
Instead of overwhelming resolutions, discover how small, intentional steps can lead to big changes.
Learn why kindness to yourself is the key to progress, how to reflect on what truly brings you joy, and how to create a vision for the year ahead that feels achievable and inspiring.
Whether you’re feeling stuck or simply want to approach the New Year differently, this conversation will help you reconnect to what matters most.
Highlights:
- Practical tips for setting realistic and empowering goals
- The importance of self-compassion in achieving success
- Strategies to bring balance and joy to your daily life
👉 Tune in and let us guide you towards thriving—not just surviving—in 2025.
Share your thoughts in the comments:
What’s your one small step for the New Year?
Links:
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
Tired of feeling overwhelmed by the holiday hustle? In this festive episode, Scott and Tracey share relatable stories, laugh-out-loud moments, and game-changing strategies to help you take back control of your Christmas season.
You’ll learn how to set boundaries without awkwardness, create space for what really matters, and sidestep common holiday stressors.
From navigating tricky family dynamics to injecting more joy and meaning into your celebrations, this episode is packed with practical insights wrapped in engaging, down-to-earth storytelling.
Whether you’re hosting gatherings, juggling endless to-dos, or just craving a more peaceful holiday, Scott and Tracey’s candid advice and lighthearted banter will leave you inspired, smiling, and ready to reclaim your Christmas spirit.
Links:
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
Feeling overwhelmed? You're not alone. In this episode of the Reconnect to Self podcast, Scott and Tracey dive into the everyday challenges of feeling frozen by life’s demands.
From work stress to personal struggles, overwhelm can creep in from all sides. But don’t worry—we’re here to help you navigate through it.
Tracey shares practical tools she uses in her counselling practice, including the game-changing "pie chart method" to break down overwhelming thoughts and regain clarity.
Learn why making a plan (even a simple one!) can unlock the mental space you need and how setting boundaries at work and home can transform your stress levels.
Plus, hear Tracey's personal journey with dietary changes and how taking just one step at a time brought her peace during a chaotic moment.
🎧 Key Takeaways:
- What overwhelm looks like and how it impacts your mind and body.
- The power of small actions in reducing stress and improving focus.
- Practical tips for managing overwhelm, including breathing techniques, grounding exercises, and journaling.
- Why setting clear boundaries is essential for work-life balance.
Links:
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
Feeling stuck in your career? In this episode of the Reconnect to Self podcast, Scott and Tracey delve into the challenges and triumphs of career change later in life.
Scott shares his personal journey of leaving behind a corporate job that drained him to pursue a passion-driven path, navigating uncertainty, self-doubt, and financial planning along the way.
Together, they offer insights on recognizing when it’s time to make a change, finding your curiosity (not just passion), and embracing the discomfort of growth.
Whether you’re seeking inspiration or practical tips for making a midlife pivot, this episode will help you rediscover what truly lights you up.
Links:
Join our mailing list: https://www.traceyquayle.com/
Social Media: @traceyquayle.therapy
