Beneath the Surface

In this episode of Beneath the Surface I challenge the common coaching assumption that struggling to follow through automatically means “resistance” and I introduce a clearer framework of blocks, resistance, and fears.

With rest (or lack of it) as an example, I unpack how understanding the root cause of our limitations can help us to shift our mentality and be more compassionate towards ourselves.

Timestamps:
00:25 – Why “resistance” is oversimplified
01:30 – Blocks: external limits on rest
03:20 - Resistance: not seeing the benefit of rest
04:55 - Fears: knowing it helps but still can’t rest
07:55 - Compassion, courage, and origins of overworking/rest guilt

More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here

I’m kicking off the self-sabotage series of Beneath the Surface with a real-time example of how I worked through performance anxiety before running my first ever half marathon.

In this episode, I walk through the exact tools I used, including an approach from Rational Emotive Behaviour Therapy (REBT), reframing perfectionist thinking, and the self-talk that helped me stay focused during the race.

If you’ve ever felt pressure around a goal you really care about, this episode will help you hold high standards without letting anxiety sabotage you.

Timestamps:
00:00 – Performance anxiety before my first half marathon
02:30 – The hidden belief driving the pressure
04:15 – Reframing goals: preference vs demand
06:00 – Perfectionism, social pressure, and self-compassion
08:30 – Returning to the why
10:00 – Self-talk and mindset during the race
12:15 – A question to reflect on for your own goals

More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here

Welcome to season 3 of my newly renamed podcast Beneath the Surface.

In this episode I explore safety strategies — the hidden drivers behind behaviours like emotional eating, procrastination, overworking, doom scrolling, and people-pleasing. I explain the science behind these behaviours, and why, when our threat system is activated it is harder to access logical thinking and choose differently.

I also introduce the soothe system and the idea of developing a “steady self” — an observing part of the mind that helps you respond to these patterns with awareness rather than being driven by them.

Timestamps:

00:00 – Season 3 introduction
00:38 – What safety strategies are
01:45 – Why all behaviors serve a function
02:35 – The brain’s threat system
03:45 – Amygdala, stress hormones & reactivity
05:20 – Why change feels hard in the moment
06:10 – The soothe system
07:10 – Why soothing can feel difficult
08:00 – Developing the “steady self”
09:00 – Understanding emotional parts
09:40 – Reflecting on your safety patterns
10:27 – Wrap up

More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here

More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here

In this episode of Stronger Standards, I break down how coaching actually works.

I share how my work has evolved from nutrition and body image into Compassion Focused approaches, and why self-compassion alone isn’t enough. I explore why receiving support can feel harder than giving it — and why that flow of compassion is often the missing piece.

I explain:

Why insight doesn’t automatically create emotional change
The difference between rigid, tick-box coaching and skill-based transformation
How we build what I call a “steady self” (your inner secure base)
Why pacing matters (you don’t have to feel everything all at once)
How Compassionate Mind Training strengthens your soothing system
How to sign up for coaching with me and my team

If you’re smart, self-aware, and know exactly what to do… but still find yourself stuck when it comes to real, lasting change, then coaching could definitely be for you.

If you have any questions or thoughts I would love to hear from you.

🔗 Links mentioned:
– Coaching waitlist

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Timestamps:
00:00 – Why change feels confusing (even when you “know better”)
02:15 – My evolution into compassion-focused coaching
04:30 – Why self-compassion isn’t the whole picture
06:10 – Insight vs. emotional change: the real block
08:05 – Therapy vs. rigid coaching: what’s missing
09:40 – Building your “steady self” and secure inner base
12:00 – The core psychological skills we train
14:15 – Pacing emotional work (like progressive overload)
16:00 – How Compassionate Mind Training regulates emotion
17:45 – What working together actually looks like
19:00 – What changes when you cultivate strong (not harsh) standards

More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here