The Divorce Survival Guide Podcast

What happens when you spend years orienting your life around another person and suddenly have to learn to live from the inside again? When I got out of my marriage, I had no idea who I was. I had zero sense of Self. I didn't know what I liked, what I wanted, what my values were. I didn't even know my favorite color. I had all this time that technically belonged to me, and I had no idea how to inhabit it.
I do think a lot of women experience this after divorce, and I wanted to name it in this solo episode. Many women fight their way out of a marriage expecting to naturally return to themselves, and then realize they're no longer entirely sure who that Self is. By the end of this episode, I want it to be clear why freedom can feel so disorienting, why knowing what you want can feel impossible at first, and how the work of rebuilding a relationship with yourself actually begins. 
This episode names how the disconnection happens in the first place, the slow narrowing that comes with emotional abuse, or with years of over-functioning for a partner who under-functions, until your own needs and preferences quietly disappear. It looks at why that emptiness often doesn't surface until the divorce is final and the crisis has passed, and why so many women fill that space with anything they can reach for instead of sitting in it. Finally, it points toward how you actually start to come back to yourself. Because finding yourself again isn't about returning to who you were. It's about learning, slowly and intentionally, how to live in the life you fought so hard to build. 
What you'll hear about in this episode:
The narrowing box of emotional abuse, or years of over-functioning for an under-functioning partner, and how a sense of Self disappears inside it

Why the disconnection often doesn't surface until the crisis passes and the pace of life finally slows down

The baby steps back to yourself, and the small, ordinary questions that rebuild the practice of wanting

Why choosing what lights you up can feel radical and even guilt-inducing at first

How language and community give you both the map and the space to begin

Resources & Links:
The Unbreakable Retreat, Sedona, Arizona, September 10 to 13: Early bird pricing until July 15th!
Focused Strategy Sessions Independence Day sale, $250 off
Kate Anthony's Complete Parenting Plan
The Divorce Strategy Toolkit
Phoenix Rising: A Divorce Empowerment Collective
Kate on Instagram
Kate on Facebook
Kate's Substack Newsletter: Divorce Coaching Dispatch
The Divorce Survival Guide Podcast Episodes are also available YouTube!
Seven Step Mindset Reset for Divorce 
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DISCLAIMER:  THE COMMENTARY AND OPINIONS AVAILABLE ON THIS PODCAST ARE FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND NOT FOR THE PURPOSE OF PROVIDING LEGAL OR PSYCHOLOGICAL ADVICE.  YOU SHOULD CONTACT AN ATTORNEY, COACH, OR THERAPIST IN YOUR STATE TO OBTAIN ADVICE WITH RESPECT TO ANY PARTICULAR ISSUE OR PROBLEM.
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You left the toxic relationship. You legally divorced, you financially divorced, you physically moved out, and somehow they still have you. You wake up angry, ruminating, unable to stop thinking about what they did, and wondering what's wrong with you. The answer is nothing. Your nervous system changed while you were in that relationship.This episode is about what's actually happening in your body and brain, and the tools that get you free (and winning). 
Returning guest Jackie Miller is the one walking us through it. She's a high-conflict divorce coach, speaker, and host of the podcast Out of Crazy Town, and she has a new book out called Winning: Rewiring Your Brain and Reclaiming Your Life After Toxic Love. She blends neuroscience, psychology, and practical strategy to help people break free from toxic relationship dynamics and build a life that feels peaceful, purposeful, and free. 
What you'll hear about in this episode:
The strategic way toxic exes keep you emotionally hooked after you leave, and why your nervous system stays stuck in response mode long after the abuse (3:02)

Why you have to understand the "why" behind your healing tools instead of just doing them because someone told you to (as Jackie says, "you need know why the antibiotic works to finish the whole course") (11:14)

The reminder that if you keep working on yourself, you really will move through the entanglement, even when it doesn't feel like anything is changing (17:55)

What happens when you're hijacked and spiraling, and how remembering your future gives your brain a map to follow (26:24)

How to disengage when a toxic ex is relentless, and start untangling yourself from the dynamic you were caught in (34:05)

Learn more about Jackie Miller:
Jackie Miller is a high-conflict divorce coach, speaker, author of Winning: Rewiring Your Brain and Reclaiming Your Life After Toxic Love, and host of the podcast Out of Crazytown. Drawing from her background in science and years of experience supporting survivors of post-separation abuse, Jackie helps individuals break free from toxic relationship dynamics, reclaim their sense of self, and rebuild a life rooted in clarity, confidence, and peace.
Through her work, Jackie blends neuroscience, psychology, and practical strategy to explain why healing after emotional control can feel so hard and how survivors can begin to retrain their brain, disengage from manipulation, and step out of survival mode. Her mission is to help people stop fighting for validation from those committed to misunderstanding them and start redirecting their energy toward their own freedom, power, and future. 
Resources & Links:
Registration is now open for the Unbreakable Retreat!
Kate Anthony's Complete Parenting Plan
Focused Strategy Sessions with Kate
The Divorce Strategy Toolkit
Phoenix Rising: A Divorce Empowerment Collective
Kate on Instagram
Kate on Facebook
Kate's Substack Newsletter: Divorce Coaching Dispatch
Episodes are also available YouTube!
Seven Step Mindset Reset for Divorce
Jackie's website
Jackie's book
Jackie on Instagram
Jackie on YouTube
Jackie's podcast
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DISCLAIMER:  THE COMMENTARY AND OPINIONS AVAILABLE ON THIS PODCAST ARE FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND NOT FOR THE PURPOSE OF PROVIDING LEGAL OR PSYCHOLOGICAL ADVICE.  YOU SHOULD CONTACT AN ATTORNEY, COACH, OR THERAPIST IN YOUR STATE TO OBTAIN ADVICE WITH RESPECT TO ANY PARTICULAR ISSUE OR PROBLEM.
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Worst ex ever. The monster next door. The case nobody saw coming. That's how true crime frames these stories, as something extraordinary and shocking. But for a lot of women who have lived inside coercive control, domestic violence, emotional abuse, or post-separation abuse, these stories are anything but unbelievable. They're horrifying and devastating, but they are not unfamiliar. And that is the problem. In this episode, I want you to understand why true crime can be both validating and dangerous.
True crime can be validating because, when it's done well, it helps people recognize patterns they didn't have language for. It can give families and friends a vocabulary for what they're seeing. But I also want to put a lens on the dangerous side, because when these stories get sensationalized, when they're approached as "the worst ex ever," they keep us fixed on the dramatic ending instead of the ordinary warning signs that came before it. Women can't afford for the world to only understand danger after the worst has already happened.
I watch true crime all the time. Dateline, 20/20, 48 Hours, whatever limited series Netflix wants to serve me. So I'm not coming to this episode from some morally superior place. I watch it too. But I refuse to accept the idea that these cases are just shocking anomalies, because they're not. They are the most extreme outcomes of dynamics that women are navigating every single day in less visible forms.
What you'll hear about in this episode:
The truth about how we handle violence against women: we require catastrophe before we grant a woman any credibility

How true crime, done well, becomes pattern recognition that helps women name danger before the rest of the world is willing to call it danger

What Gabby Petito's story shows us about the distressed woman and the calm, composed man, and how systems keep misreading who the real aggressor is

Why the "worst ex ever" phrasing is a trap

The connection between domestic abuse and public violence, and why the Secret Service is starting to name it misogynistic extremism

What responsible storytelling actually requires: naming the patterns by educating, not sensationalizing

Resources & Links:

Registration is now open for the Unbreakable Retreat!
Kate Anthony's Complete Parenting Plan
Focused Strategy Sessions with Kate
The Divorce Survival Guide Resource Bundle
Phoenix Rising: A Divorce Empowerment Collective
Kate on Instagram
Kate on Facebook
Kate's Substack Newsletter: Divorce Coaching Dispatch
The Divorce Survival Guide Podcast Episodes are also available YouTube!
Seven Step Mindset Reset for Divorce 
===================
DISCLAIMER:  THE COMMENTARY AND OPINIONS AVAILABLE ON THIS PODCAST ARE FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND NOT FOR THE PURPOSE OF PROVIDING LEGAL OR PSYCHOLOGICAL ADVICE.  YOU SHOULD CONTACT AN ATTORNEY, COACH, OR THERAPIST IN YOUR STATE TO OBTAIN ADVICE WITH RESPECT TO ANY PARTICULAR ISSUE OR PROBLEM.

Understanding the psychology of a narcissist is the topic of conversation this week, with my guest Chelsey Brooke Cole. Chelsey is a licensed psychotherapist, expert in narcissistic abuse recovery, and bestselling author of If Only I'd Known: How to Outsmart Narcissists, Set Guilt-Free Boundaries, and Create Unshakable Self-Worth. She specializes in helping people understand the psychology of narcissists so they can trust themselves again after narcissistic abuse. 
Here's the thing about narcissists that can be so disorienting at first: they are fundamentally different from you. This episode gets into the psychology behind it all. Why narcissists operate the way they do, what the different types actually look like, how they show up in relationships, and what the path back to yourself really involves. Because understanding what you were actually dealing with is usually where the healing starts. 
What you'll hear about in this episode:
Why narcissists are not like you: the personality trait most survivors share, and why it works against them. (2:16)

The trauma myth: does trauma cause narcissism? Chelsey shares her insights. (6:33)

Six types of narcissists: what each one looks like, and why the most dangerous ones often look the most harmless. (8:44)

How narcissists approach communication: what they're actually doing in conversations, and why it's designed to keep you stuck.(26:42)

The healing journey: the micro-shifts that actually move the needle, and where to start when you don't even know yourself anymore. (33:30)

Learn more about Chelsey Brooke Cole:

Chelsey Brooke Cole is a licensed psychotherapist, Certified Partner Trauma Therapist, and best-selling author of If Only I'd Known! How to Outsmart Narcissists, Set Guilt-Free Boundaries, and Create Unshakeable Self-Worth. She specializes in narcissistic abuse and complex trauma, with her work routinely featured in outlets like USA Today, HuffPost, and Psychology Today. Chelsey provides support to thousands of narcissistic abuse survivors each day through her speaking, writing, podcast, and comprehensive healing programs. She is the host of Restoring Resilience, a podcast dedicated to helping survivors heal and reclaim their lives, and the creator of Rewired for Resilience: Reclaiming Yourself After Narcissistic Abuse. 
Resources & Links:
Registration is now open for the Unbreakable Retreat!
Kate Anthony's Complete Parenting Plan
Focused Strategy Sessions with Kate
The Divorce Survival Guide Resource Bundle
Phoenix Rising: A Divorce Empowerment Collective
Kate on Instagram
Kate on Facebook
Kate's Substack Newsletter: Divorce Coaching Dispatch
The Divorce Survival Guide Podcast Episodes are also available YouTube!
Seven Step Mindset Reset for Divorce 
Chelsey's website
Get a free e-book copy of Chelsey's book: If Only I'd Known! How to Outsmart Narcissists, Set Guilt-Free Boundaries, and Create Unshakeable Self-Worth
Chelsey's Masterclass: The Narcissist's Playbook
Chelsey on Instagram
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DISCLAIMER:  THE COMMENTARY AND OPINIONS AVAILABLE ON THIS PODCAST ARE FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND NOT FOR THE PURPOSE OF PROVIDING LEGAL OR PSYCHOLOGICAL ADVICE.  YOU SHOULD CONTACT AN ATTORNEY, COACH, OR THERAPIST IN YOUR STATE TO OBTAIN ADVICE WITH RESPECT TO ANY PARTICULAR ISSUE OR PROBLEM.
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You may have heard it so many times. "Make a safety plan." And every single time, the women I talk to say the same thing: okay, but what does that actually mean?

In this solo episode, I'm walking you through what a safety plan actually is, why it matters, how to contact a domestic violence agency or shelter before you're in crisis, and what kinds of help may be available even if you never spend a night in a shelter. We're talking about children, custody fears, documentation, technology safety, legal questions, and why leaving safely often requires more than courage. It requires information, support, and a plan.

When you're sitting in your house trying to think through all of this, the part of your brain that is figuring things out or making decisions isn't really working. You're in trauma. And yet you're supposed to make a plan. With what money? Which car? What documents? With my children? Without my children? What if the shelter's full? What if he tracks my phone? What if I leave and he says I kidnapped the kids? What if I stay and something happens? 

By the end of this episode, I want you to understand what goes into a safety plan, who can help you make one, how to think about shelters and domestic violence agencies, and what questions to ask before you take any action, especially if you have children. 

A safety plan is not about living in fear. It's about refusing to let fear be the only thing in the room. Fear says, "I can't." A plan says, "Here's what I need to know." Maybe not today, but one private step is enough. 

What you'll hear about in this episode:

What shelter actually means and how to use it before you're in crisis
Technology safety: phones, tracking, shared accounts, and what not to do first
How to assess your risk and what goes into a safety plan based on that risk
Identifying your safe people and what "safe" actually means
Documents to gather: ID, financial records, car title and registration, and more
How to document incidents in patterns, not just isolated events
Building cash quietly: gift cards, separate accounts, and why money must be part of the plan
The physical exit: routes, keys, cars, kids, pets, and where you're actually going
Kids, custody fears, and why his threats are not legal advice
How to talk to an advocate or attorney about risk, documentation, and timing
Your go bag: what's in it, where it lives, and what to do if you can't get to it


Resources & Links:

Creating a Safety Plan
Safety Planning Words, Phrases, & Questions
Registration is now open for the Unbreakable Retreat!
Kate Anthony's Complete Parenting Plan
Focused Strategy Sessions with Kate
The Divorce Survival Guide Resource Bundle
Phoenix Rising: A Divorce Empowerment Collective
Kate on Instagram
Kate on Facebook
Kate's Substack Newsletter: Divorce Coaching Dispatch
The Divorce Survival Guide Podcast Episodes are also available YouTube!
Seven Step Mindset Reset for Divorce 

National Domestic Violence Hotline:
1-800-799-SAFE (7233)
Text START to 88788
thehotline.org (has a quick-close button)

211 (where available) for domestic violence resources, legal aid, emergency housing, food assistance, and victim services

Aimee Says - an AI platform trained and designed specifically to support victims of domestic abuse

Find state specific resources at: womenslaw.org

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DISCLAIMER:  THE COMMENTARY AND OPINIONS AVAILABLE ON THIS PODCAST ARE FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND NOT FOR THE PURPOSE OF PROVIDING LEGAL OR PSYCHOLOGICAL ADVICE.  YOU SHOULD CONTACT AN ATTORNEY, COACH, OR THERAPIST IN YOUR STATE TO OBTAIN ADVICE WITH RESPECT TO ANY PARTICULAR ISSUE OR PROBLEM.

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Episode link: https://kateanthony.com/podcast/episode-371-solo-episode-before-you-leave-how-to-create-a-safety-plan/