The SuperKate, Springfield, IL (2026)

01/29/2026

We can get stuck repeating and spiraling into emotions all the time. And most of the time we draw out the emotions longer than necessary, especially when we have so many things we want to do, and people we want to support. Use this technique next time you get stuck in something that might be taking more of your time and energy than you want it to.

ID: Light blue text on black background.
"It’s time to feel the feeling.
I ask you to take two minutes for yourself, and you’ll be closer to taking the next step YOU need to take.
# 1: Name the feeling you keep trying to ignore.
# 2: What is a way you can express that feeling? Is it crying, is it screaming, is it clenching all of your muscles at once?
# 3: Express that feeling as much as you possibly can for 90 seconds.
# 4: Plant your feet on the ground, and for the next 30 seconds take deep breaths, sending the inhale down into the ground.
# 5: As you slowly exhale, imagine your head and spine gently extending to the sky.
# 6: Name the action you want to take next, whether it’s drinking some water or finishing a report.
# 7: With the next few deep breaths, begin your next action. Checking in that your feet are still on the ground, and you feel the breath in your body.
# 8: Repeat as needed. I believe in you."

01/22/2026

One of the best ways to shift your mood, calm your nervous system, or work out some feelings is by listening to music.

I love blasting music in my car or my home, and dancing or singing away the stress. Sometimes when I want to feel awe, I put on some loud music and lay on the floor while it washes over me.

What is a favorite song of yours to listen to right now?

11/05/2025

These are just of a few of the things I believe, and practice in my daily life.

As far as the pie, my favorite are from Trader Joe’s.

Which of these beliefs do you share with me?

ID: All slides are white text on black background with a blue number in front.
Which of these do you believe too?
Empathy and love are integral to the evolution of our species.
There is important magic in moments of awe that calm us and inspire us, so let’s look for those moments.
Our mental and physical health is meant to be nurtured on a daily basis, and is unique to each of us.
Understanding what’s important in your life will make all your decisions easier.
Most problems can be solved with a teeny, tiny apple pie.

09/30/2025

We've been fed this idea taht in order to be successful, we have to be stressed.
In order to be successful, we should only sleep a couple hours a night.
Success is completely dependent on YOU doing everything and never asking for help.

That's bu****it.

Successful people know how to regulate their nervous systems. They prioritize their mental and physcial health. They create systems to support them, and hire employees to help.

What is one thing you do to relieve stress?

ID: White text on a black background with a light blue circle around it. Text, "Stress is not required for success."

09/10/2025

These are questions I regularly check in with. They help center and focus you if you’re feeling distracted and frantic. They help you be more present if you’re nervous or excited.

ID: White text on black background. Text : How is my breathing right now? Are my shoulders relaxed? Do I feel grounded in my body?

08/20/2025

We have been led to believe that we must strive for perfectionism. That was instilled in us as we grew up by aiming for 100’s on our tests, never missing a day of school, being a perfect lady. But it’s impossible. Even in if you get a perfect test score, that’s more indicative of your ability to memorize answers, not necessarily learn the material.

There is not a single tv show, book, or song that’s been written about a perfect person or situation. Think about it.

We are drawn to the conflict and how they overcome the challenges. I’m not saying you need to seek out drama, there’s plenty of it.

When you’re trying to be perfect, can you step back and ask yourself why? It’s possible there’s some fear there.

Then ask yourself, if I do this thing aiming for 80-90%, how much time and energy will that free up? And will my fear really come true, or is that just a thought I’ve created in my head.

How can you embrace not being perfect today?

ID: Black background, white text with a glowing blue circle around the text, “Perfectionism is boring and impossible."

08/19/2025

It’s far too easy to get wrapped up and overwhelmed by life, your job, all the news, and random events that show up out of nowhere.

I’ve noticed how much of my life was spent in a state of fight/flight/freeze/fawn. I made decisions from the feeling of ‘what will make me feel safe now’. These decisions happened with food, travel, and finances. And in the untangling of it all, I am better at catching when the anxious feelings arise. I pause and check in with my body. I look at whether I need to push because that will ultimately get me to a better place, or if I need to rest.

The questions in this post are just some of the ones I ask myself when I feel my mind and body or overwhelmed.

DM me 🖤 if this resonates.

ID: White text on black background. "Pause and check in.
What if I allow myself to feel the emotion?
What if I lay down and close my eyes for 15 minutes instead of zoning out on social media?
What if my worth is completely unrelated to how hard I work?"

08/16/2025

Sleep is incredibly important, and it’s one of the big things I work on with my clients.

If you think it’s required to feel more rested, comment “1” below. If you think it’s not required, comment “2”.

ID: White text on a black background. “Sleep isn’t required to feel more rested."

08/14/2025

Are you going through this?

ID: 1 - B/W picture of SuperKate smiling: “If I don’t take care of everything, it will all fall apart, no one will love me …..they might even have the same terrible thoughts about me as I have about myself.”
2 - B/W picture of NY’s Grand Central Terminal ceiling: "I worked all the time because I truly believed I couldn’t slow down, wouldn’t allow myself to slow down. Constantly looking for validation through performance.”
3 - Picture of a architectural metal: "I would never have admitted to having burnout because that felt like an excuse, or perhaps a luxury. Besides, I was still going above and beyond. If you have burnout then you can’t function, right?”
4 - B/W picture of sky from the courtyard of buildings: "Nope. Most people who are suffering from aspects of burnout are still functional. They are exhausted, lack boundaries, overcommit, feel unworthy, experience brain fog, and may resent loved ones.”
5 - B/W picture of a hammer breaking a phone: "That was me. I didn’t want to talk to my friends or family. I hated that they felt they had the right to text me. I wanted to run away from everything and just zone out. And at the same time I felt incredibly guilty because I should be grateful for my life.”
6 - Color pic evergreens in fog: "It wasn’t until a few years later, and more burnout that I realized what I had been ignoring, all the patterns and thoughts I maintained that landed me there. I started. I began to be okay with not being okay 24/7. I understood that taking care of myself was a priority for my happiness.”
7 - Picture with a bit of color of small flowers: "There are so many factors, many of which are out of your control, that set you up for burnout. We have more control over some than others. And that’s why I work with my clients more holistically. We look at your thoughts, beliefs, actions, mind/body connection, and your day-to-day patterns.”
8 - Color picture of waves curling towards the beach: "My clients: make better decisions, have improved communication personally and professionally, AND they have more energy to follow their passions. If this resonates with you, DM me “energy”.

08/04/2025

Every unmade decision in our life can distract us, weigh us down, and contribute to burnout.

The best way to handle this is to either make decisions when they come up, or create a list of the things you need to decide on and set aside a time to focus on those.

At the end of every week, I make a list of any unmade decisions on my plate. I reflect on whether they’re unmade because I don’t know, or if I’m feeling challenged by them.

I also set up automatic lists and reminders throughout the week to keep me on track with all the daily activities I’m in charge of. This way I don’t have to think about rememberting them, I simply respond when the list or reminder pops up.

How many unmade decisions do you have on your plate right now?

ID: White text on black background, "How many unmade decisions do you have distracting you right now?"

06/13/2025

What are you passionate about?

ID: White text on black background “You have a powerful voice. It’s time to use it.”

06/11/2025

Slowing down the thoughts in your brain is not an easy task, but it can be accomplished. What I’m offering is a mindfulness technique that I’ve been using over the past few weeks, and I recommend to my clients.

It’s interesting how difficult this can be, but it also illuminates how many thoughts we have continually bombarding us.

Have you tried anything like this?

ID: All images have black text on white background with a blue right angled line.
Image 1: "Have you ever tried to do just one simple thing without thinking about 50 other things?”
Image 2: "For example, when you brush your teeth, can you relax your mind and focus on the feeling of the brush, or the movement of your arm?”
Image 3: "Can you listen to a song without thinking about your to-do list or a mistake you made at some point in your life?”
Image 4: "These are simple ways I’ve begun to calm my mind throughout the day, to minimize many of the negative thoughts.”

The SuperKate

01/29/2026

01/22/2026

11/05/2025

09/30/2025

09/10/2025

08/20/2025

08/19/2025

08/16/2025

08/14/2025

08/04/2025

06/13/2025

06/11/2025

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