Grounded in 10

About Grounded in 10

Grounded in 10 is the podcast for cycle breakers. If you're the person questioning unhealthy patterns, setting boundaries that nobody understands, healing from experiences that still affect you today, or working to create a different future than the one you inherited, you're in the right place. Hosted by trauma therapist Sarah Benitez-Zandi, MSW, LCSW, Grounded in 10 combines nervous system education, trauma informed insights, and practical somatic exercises to help you move from surviving to thriving in just ten minutes at a time. Each episode is designed for real life. Whether you're commuting, between meetings, navigating parenthood, recovering from a difficult conversation, or simply trying to make it through a stressful day, you'll find practical tools you can use immediately. Inside Grounded in 10 you'll find: - Nervous system education that helps you understand why change can feel so difficult - Trauma informed insights on people pleasing, perfectionism, boundaries, burnout, grief, anxiety, and breaking generational patterns - Somatic practices including grounding, breathwork, bilateral stimulation, tapping, and mindful movement - Practical explanations of how trauma, stress, and the nervous system interact so you understand why these tools work - Quick resets that help you reconnect with yourself in ten minutes or less This podcast is especially for high achievers, helpers, parents, professionals, and anyone who has ever felt exhausted from carrying the weight of everyone else's expectations while trying to build a life that feels authentic to them. Grounded in 10 is built on a simple belief: Insight is important, but insight alone isn't always enough. Many of us understand our patterns. We know where they came from. We know what we should do differently. Yet when stress rises and emotions take over, we often find ourselves repeating the same behaviors we've worked so hard to change. That's because lasting change involves more than understanding. It also requires helping the nervous system feel safe enough to choose a different path. That's where Grounded in 10 comes in. In addition to short educational episodes, you'll find guided somatic resets designed to help you regulate your nervous system, reconnect with your body, and practice the skills that support lasting change. If you're looking for a deeper experience, be sure to explore Grounded in 30, a live weekly nervous system reset for cycle breakers where we put these concepts into practice together. ✨ Subscribe if you're ready to: Break patterns that no longer serve you Learn practical nervous system regulation skills Heal from the past without staying stuck in it Create meaningful change in your relationships and daily life Build a sustainable self care practice that actually fits into a busy schedule Reconnect with yourself one small step at a time Because being a cycle breaker isn't easy. But you don't have to do it alone. Welcome to Grounded in 10.

Publisher

Sarah Benitez-Zandi LCSW

Category

health & fitness

Language

en

Explicit

No

First episode

18 Sept 2025

Latest episode

17 Jul 2026

Latest episodes

25 episodes in the feed.

1. 

   17 Jul 2026

   A Somatic Reset for Parenting Triggers

   In this Grounded in 10 practice episode, Sarah Benitez-Zandi, LCSW, trauma therapist, EMDR and ART-trained clinician, somatic therapy practitioner, and owner of Trauma Wise Healing, guides a somatic reset for parenting triggers. This practice is designed for after you react. Maybe you yelled, snapped, shut down, used a tone you do not feel good about, or felt your body fill with anger, guilt, shame, adrenaline, or regret. Before repair can come from the adult self, the body often needs a reset. This practice helps parents orient to the present moment, feel physical support, name activation without getting lost in the story, discharge energy through the hands and arms, use longer exhale breathing, and reconnect with a repair cue. This episode is not about analyzing the whole parenting moment or shaming yourself for reacting. It is about helping your nervous system come back to enough steadiness that you can repair from ownership instead of panic, shame, or the trigger. The practice includes simple body-based tools such as orienting, grounding through the feet, pressing hands together, pushing into a wall or stable surface, longer exhale breathing, and choosing one first repair sentence. This practice is for parents to do on their own, especially after a difficult parenting moment. In This Practice Orient to the room and present moment Feel support through your feet and body Name activation without getting lost in the story Use the phrase “This is activation, not instruction” Discharge fight or stress energy through the hands and arms Practice pushing without harm Use longer exhale breathing to cue the nervous system Separate your child from the trigger Practice the line “I can pause before I parent from the trigger” Prepare a simple first repair sentence Return to the relationship with more steadiness Main Takeaway Before we repair with words, we often need to come back to the body. Links and Resources Listen to the related educational episode: Why Parenting Triggers Feel So Big Read the related blog on Notes From the Therapy Room: https://www.traumawisehealing.com/mental-health-blog (https://www.traumawisehealing.com/mental-health-blog) Learn more about Trauma Wise Healing: https://www.traumawisehealing.com (https://www.traumawisehealing.com) Follow Trauma Wise Healing on Instagram: https://www.instagram.com/traumawisehealing/ (https://www.instagram.com/traumawisehealing/) Follow Trauma Wise Healing on Facebook: https://www.facebook.com/profile.php?id=61577260897588 (https://www.facebook.com/profile.php?id=61577260897588) Connect with Sarah on LinkedIn: https://www.linkedin.com/in/sarah-benitez-zandi-msw-lcsw-83a6677a/ (https://www.linkedin.com/in/sarah-benitez-zandi-msw-lcsw-83a6677a/)

2. 

   14 Jul 2026

   Educational Episode: Why Parenting Triggers Feel So Big

   In this Grounded in 10 educational episode, Sarah Benitez-Zandi, LCSW, trauma therapist, EMDR and ART-trained clinician, somatic therapy practitioner, and owner of Trauma Wise Healing, explores why parenting triggers can feel so big when you have a trauma history. Parenting asks us to stay regulated in the middle of noise, need, defiance, mess, exhaustion, emotional intensity, and developmental chaos. For cycle breaker parents, certain moments can activate old alarms connected to childhood trauma, family of origin wounds, shame, helplessness, rejection, loss of control, or fear of becoming the parent they promised themselves they would never become. This episode explores why children may “know better” but still need support accessing skills, why emotionally aware or intelligent children are still developing, why adult children can activate triggers around advice, autonomy, values, and boundaries, and how depletion, postpartum changes, overstimulation, sleep loss, and lack of support can lower a parent’s capacity. Sarah also introduces a light lens from her training and education in Dr. Joshua Coleman’s work around adult children, estrangement, reconciliation, and family repair, while noting that those themes will be explored more deeply in a future series. This episode is not about perfect parenting. It is about noticing triggers sooner, understanding what the nervous system is responding to, holding boundaries without matching a child’s intensity, repairing when needed, and practicing a different response over time. In This Episode Why parenting triggers can feel bigger than the moment How trauma history can shape parenting responses Why parenting triggers are old alarms attached to new situations Why smart, capable, and emotionally aware children are still children How unrealistic developmental expectations can intensify frustration Why children should not have to manage their parent’s nervous system How anger, shutdown, and perfectionism show up in parenting Why depletion, postpartum changes, overstimulation, and lack of support matter Why gentle parenting is not permissive parenting How repair becomes accountability in parenting How adult children, autonomy, boundaries, and differing values can activate old wounds Why repair with adult children requires humility, listening, and changed behavior over time Reflection Prompt What parenting moment feels bigger than the situation in front of me, and what might my nervous system be recognizing from the past? Links and Resources Read the related blog on Notes From the Therapy Room: https://www.traumawisehealing.com/mental-health-blog (https://www.traumawisehealing.com/mental-health-blog) Learn more about Trauma Wise Healing: https://www.traumawisehealing.com (https://www.traumawisehealing.com) Follow Trauma Wise Healing on Instagram: https://www.instagram.com/traumawisehealing/ (https://www.instagram.com/traumawisehealing/) Follow Trauma Wise Healing on Facebook: https://www.facebook.com/profile.php?id=61577260897588 (https://www.facebook.com/profile.php?id=61577260897588) Connect with Sarah on LinkedIn: https://www.linkedin.com/in/sarah-benitez-zandi-msw-lcsw-83a6677a/ (https://www.linkedin.com/in/sarah-benitez-zandi-msw-lcsw-83a6677a/)

3. 

   9 Jul 2026

   Reset for Overfunctioning and People Pleasing

   In this Grounded in 10 practice episode, we move through a 10 minute somatic reset for overfunctioning and people pleasing. This practice is for the moments when your body wants to fix, explain, smooth things over, rescue, say yes too quickly, or manage everyone else’s experience before checking in with your own. Instead of trying to think your way out of the pattern, this episode helps your body pause. You will be guided through orienting, contact points, gentle release for the jaw, shoulders, and hands, longer exhale breathing, and a simple practice for separating what is yours to carry from what is not yours to carry. This episode is especially supportive for cycle breakers, helpers, caregivers, high achievers, and anyone who has learned to stay safe by being useful, agreeable, responsible, or easy. You do not have to change the whole pattern today. You are practicing the pause. One breath. One body cue. One moment of noticing before the old response takes over. That is where cycle breaking begins.

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

1 ratings

Spotify

5.0 / 5

1 ratings

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Guest appearances

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