About Still Becoming with Katrina Oliver: Thoughts of a Therapist
Still Becoming is a therapy-informed podcast for high-achieving women who look like they have it together — but want to feel like a more complete version of themselves.
Hosted by therapist Katrina Oliver, this show explores boundaries, perfectionism, identity beyond roles, motherhood, relationships, and nervous system regulation. We talk about why you sometimes react before you think, why it’s hard to rest, why you over-function, and how to come back to your wise, regulated self.
Whether you’re navigating career pressure, the invisible load of motherhood, or the quiet identity shifts that often surface in midlife, this space is for women who are growing beyond who they had to be.
This isn’t about fixing yourself.
It’s about understanding yourself.
You are not behind.
You are not too much.
You are still becoming.
Enough Already: When Self-Improvement Stops Feeling Like Growth
Ever finish a full day and still feel like you should be doing more? I share the moment I caught myself wondering whether to add a continuing-ed podcast or a Spanish lesson to dinner prep, and what it taught me about the self-improvement trap.
For many high-achieving women, self-improvement starts as something hopeful and slowly becomes a job that never ends. I talk about why this happens, what it costs us, and how to tell growth that feels authentic from growth that feels like pressure. I also share why I lowered my reading goal this year and a small practice to try this week.
This is the final episode of season 1. I’m taking the winter to rest and plan season 2, which will include guest conversations. Have a topic or guest idea? Message me on Instagram at @counselorkatrina
You are not behind. You are not too much. You are still becoming.
30 Sept 2026
Motherhood Changes You. Then It Changes You Again
I’ve been thinking a lot lately about how motherhood doesn’t just change you once.
It changes you when your babies are born. Then again when they start school. And again when they need you differently, when your own interests change, when you realize the version of yourself you’ve been living as doesn’t quite fit anymore.
I’m in one of those seasons right now.
My boys are getting older, and I’m noticing that I’m asking some of those familiar questions again: Who am I now? What do I want? What parts of me have changed? And what parts of me are ready to come back?
In this episode, I’m talking about the ever-changing identity of motherhood—and why maybe we aren’t supposed to “find ourselves” once and be done with it.
Maybe we’re just supposed to keep becoming.
11 Sept 2026
The Woman Behind the Brand
What does it mean to let ourselves be truly seen?
In this episode of Still Becoming, I’m talking with Becky Nowak, owner of Arise Images in Asheville, about something that goes far beyond taking a good photograph: what happens when we allow more of who we are to show up in our work and our lives.
Becky shares her story of moving from a 20-year career in fitness and wellness into photography, making a major career pivot in her 40s, and learning what it means to put herself in front of the camera and build a new identity as a business owner.
We talk about:
Why being photographed can feel so vulnerable
The difference between headshots and personal branding
How our relationship with our bodies affects our willingness to be seen
Why “being photogenic” may have less to do with how we look than how comfortable we feel being ourselves
The ways women learn to make themselves smaller or more palatable
Bringing personality, values, and story into your business
Giving ourselves permission to try something even when we're scared
One of my favorite ideas from our conversation is that we don't have to wait until we feel ready or confident to do the thing. Sometimes we build those feelings by doing the scary thing first.
Find Becky
📸 Instagram: @AriseImages
🌐 (http://www.ariseimages.com)www.ariseimages.net (http://www.ariseimages.net)
(http://www.ariseimages.com)
Becky is currently working on a new website and a rebrand, so keep an eye out for what's next!
27 Aug 2026
Confidence, Permission & a Little Dolly Parton
What if you’re not lacking confidence? What if you’re waiting for permission?
In this episode, I explore the difference between confidence and permission—because sometimes we genuinely doubt whether we can do something, but sometimes we know we’re capable. We’re just waiting for someone else to make it okay.
I talk about building confidence by stepping into the “stretch zone,” trying things imperfectly, keeping promises to ourselves, and gathering evidence that we can do hard or unfamiliar things.
But I spend more time on the permission piece: the invisible permission slips we carry around about who we’re allowed to be, what we’re allowed to want, and whether it’s okay to disappoint people, change direction, rest, take up space, or become someone new.
And, fittingly, I recorded this episode the day after losing Dolly Parton—a woman who seemed to have very little interest in waiting for permission to be exactly who she was. Her confidence, generosity, creativity, and unapologetic sense of self became a beautiful backdrop for this conversation.
As we move into midlife and our priorities, relationships, bodies, and identities continue to change, I think it’s worth asking:
What do I want? And where am I still waiting for permission?
Maybe you don’t need anyone else to give it to you.
7 Aug 2026
More Than a Massage: Listening to Your Body Without Making It Another To-Do List
What if the very thing that's supposed to help you feel better has quietly become another item on your to-do list?
In this conversation with massage therapist Jules Beck, we explore why so many high-achieving women become disconnected from their bodies—and why reconnecting isn't about adding one more habit to perfect. We talk about the cost of constantly pushing through, how achievement culture shapes the way we care for ourselves, and why slowing down can feel surprisingly uncomfortable.
You'll also hear practical, gentle ways to begin listening to your body again, including mindfulness, body awareness, and simple practices you can weave into everyday life. Most importantly, we talk about approaching all of it with curiosity instead of pressure.
If you've ever caught yourself turning healing into another project, this episode is your invitation to pause, breathe, and remember: your body isn't asking you to perform. It's asking you to listen.
You can connect with Jules at on Instagram at space_avl or https://space-avl.com (https://space-avl.com)
24 Jul 2026
The Signs You're Healing (That No One Talks About)
Have you ever caught yourself thinking, "I thought I'd be further along by now?"
So many of us believe healing means we'll eventually stop feeling anxious, stop getting triggered, or finally become the version of ourselves that has it all figured out. But what if healing isn't the absence of struggle? What if it's changing the way we relate to ourselves when we struggle?
In this episode, I'm talking about the quiet, often-overlooked signs that healing is actually happening—even if it doesn't always feel dramatic. We'll explore why catching the spiral sooner matters, why grief can be part of healing, why calm may start to feel safer than chaos, and how learning to stay with yourself during hard emotions is a beautiful sign of growth.
If you've been wondering whether you're making progress, I hope this conversation gives you a gentler way to measure it. Because healing isn't about becoming someone new. It's about coming home to yourself, again and again.
10 Jul 2026
Getting Out of Your Head and Back Into Your Body
In this episode, I'm joined by somatic practitioner Jesse Rosenblum for a conversation that I think so many high-achieving women will relate to. If you've ever wished you could stop overthinking, quiet your inner critic, or finally get out of your head and into your life, this episode is for you.
We explore what somatic work actually is, why so many of us become disconnected from our bodies, and how slowing down can help us reconnect with our intuition, values, and authentic selves. Jessie shares practical ways to begin building body awareness, gentle somatic practices you can try today, and why self-discovery isn't about blowing up your life—it's about learning to trust yourself a little more each day.
You'll also hear us talk about people-pleasing, perfectionism, the gifts of midlife, and how even something as simple as noticing your posture or choosing clothes that feel like you can become part of your healing. If you've been craving a kinder, more grounded way of approaching personal growth, I hope this conversation leaves you feeling encouraged to pause, breathe, and remember that you're still becoming.
You can connect with Jesse on Instagram at @liminalsoma or learn more about her work at LiminalSoma.com (http://LiminalSoma.com).
27 Jun 2026
The Inner Child: The Part of You That Never Left
In this episode of Still Becoming, we're exploring the idea of the inner child—not as a trend or buzzword, but as the younger part of ourselves that still carries our earliest experiences of love, belonging, safety, and worth. I share how this part of us can show up in adulthood, especially in parenting, relationships, perfectionism, and the way we speak to ourselves, along with why learning to respond with curiosity instead of judgment can be so healing.
We'll also talk about what it means to "reparent" ourselves in practical, everyday ways and why this work isn't just for people with obvious childhood trauma—it's for all of us. I also recommend the Instagram account @yourwisemomfriend, whose compassionate inner child videos beautifully model what this kind of self-talk can look like. If you've ever wondered why certain situations seem to hit deeper than they should, this conversation offers a gentle place to begin understanding—and caring for—the parts of you that are still becoming.
11 Jun 2026
Beyond Bubble Baths: True Self-Care
When you hear the phrase self-care, what comes to mind? A massage? A bubble bath? A day at the spa? While those soothing moments absolutely have their place, self-care is often much bigger—and sometimes much less glamorous—than the way it's marketed to us.
In this episode, I explore the many forms self-care can take, from rest and relaxation to life maintenance, boundaries, creativity, identity, and even those tasks we'd rather avoid but know will bring relief once they're done. We talk about why self-care isn't a one-size-fits-all formula, how our needs change from season to season, and why true self-care often means asking not just, "What would soothe me?" but "What would actually support me right now?"
As we move into the busyness of summer, I invite you to reflect on your own self-care habits, notice what you may be neglecting, and consider how you can care for yourself in ways that honor who you are and who you're still becoming.
Take a deep breath, settle in, and join me for this conversation on self-care beyond the spa day.
29 May 2026
Emotional Support Moms & The Beautiful Chaos of Motherhood
Motherhood has been the most beautiful thing I’ve ever experienced… and also one of the hardest.
In this episode, I’m joined by one of my own “emotional support moms,” Ashley Brinkman, for an honest conversation about what motherhood can feel like when our nervous systems are stretched thin. We talk about overstimulation, overwhelm, mom guilt, the pressure to get it right, and those moments where we wonder if we’re the only ones struggling.
Together we explore what’s actually happening in our bodies when motherhood feels like too much, how our nervous systems stay activated, and the small ways we try to care for ourselves and repair when we hit our limits.
We also talk about perfectionism, identity shifts, letting go of old expectations, and how deeply we need other women as we move through motherhood.
If you’ve ever felt touched out, overstimulated, disconnected, or simply exhausted by the beautiful chaos of motherhood, this conversation is for you.
You are not alone in this. And you were never meant to do it alone.
15 May 2026
Letting Go of Perfectionism: A Path to Growth and Self-Compassion
In this episode, we’re talking about perfectionism — not just as having high standards, but as a way many of us learned to stay safe, successful, accepted, and in control.
This feels like a natural follow-up to the recent Worth Ethic episode as we continue exploring what happens when our worth becomes tied to performance, productivity, and getting everything “right.”
I share both personal reflections and insights from my clinical work with high-achieving women as we unpack the difference between excellence and perfectionism, and why perfectionism often looks successful on the outside while quietly exhausting us underneath.
We explore how perfectionism connects to the inner critic, anxiety, people-pleasing, and nervous system hypervigilance, along with the ways many of us learned early on to associate achievement with safety, approval, or connection.
I also talk about the hidden cost of chronic overfunctioning, what motherhood and midlife have taught me about letting go of impossible standards, and why sustainable ambition requires more self-compassion and less self-pressure.
To close, I offer a few reflective questions and small ways to begin noticing the perfectionistic part with more awareness and less shame — because healing perfectionism isn’t about becoming someone different, it’s about learning you were worthy long before you performed for it.
1 May 2026
From Work Ethic to Worth Ethic
What happens when everything you worked for… doesn’t feel like you anymore?
In this episode, I’m joined by business strategist and founder of Hive Ambition, Ashley Sterken, for a deeply honest conversation about what it means to be a high-achieving woman whose worth has been tied to productivity, performance, and being “good.”
We talk about the early roots of overachievement, the quiet ways external validation shapes identity, and the moment many women face—often in motherhood or midlife—when something no longer fits.
Ashley shares her experience of stepping into a C-suite role, navigating postpartum and anxiety, and beginning the long process of untangling her identity from her work. We explore the shift from work ethic to worth ethic—a concept inspired by musician Toni Jones—the difference between ambition driven by validation versus joy, and how to start asking: Who am I doing this for?
We also talk about community, friendship, and why so many women are craving spaces where they don’t have to do it all alone.
If you’ve ever found yourself successful on paper but questioning what it’s all for, this conversation will meet you there.
You can find our guest on Instagram at ashley_sterken and at hiveambition.
16 Apr 2026
The Truth About Boundaries
In this episode, we’re slowing down the conversation around boundaries and getting underneath the buzzword.
I share my own journey with boundary setting—moving from people-pleasing and prioritizing others’ comfort to learning how to listen to my own internal yes and no. We talk about why boundaries can feel so uncomfortable, especially for high-functioning women, and how fear of disappointing others, conflict, or even being “too much” can keep us stuck.
I also break down what boundaries actually are (and what they aren’t), including the difference between boundaries and walls, and why boundaries aren’t about controlling others but about communicating our needs and taking responsibility for how we show up.
We explore the role of resentment as a signal, the importance of self-trust, and how setting boundaries can actually deepen connection rather than damage it.
To close, I offer a simple practice to help you begin noticing your internal yes and no—because this work doesn’t start with saying things perfectly out loud, it starts with listening.
3 Apr 2026
Who are You Without Your Roles?
Ever notice how easy it is to describe yourself by what you do—your roles, your responsibilities, who needs you? And if you’re a woman who’s used to holding it all together, those roles have likely become a big part of how you see yourself.
In this episode of Still Becoming, I’m talking about roles and identity—how, over time, the things we do for others can become intertwined with who we believe we are.
We’ll explore what it looks like when those roles quiet down, even just for a moment, and the question that can feel surprisingly hard to answer: who am I without them?
This isn’t about stepping away from the life you’ve built or abandoning the roles you care about. It’s about gently reconnecting with the person underneath them. I’ll share some reflections, a bit of my own experience, and a few questions to help you start noticing what’s there for you.
By the end, my hope is that you’ll feel a little more grounded in yourself—not just in what you do, but in who you are.
14 Mar 2026
Episode 2: Noticing Your Inner Critic Without Letting It Run the Show
Ever notice that voice in your head telling you you should do more, do it better, or that you’re not enough? If you’re a woman who’s used to doing it all, that voice has probably been with you a long time—and in midlife, it can feel louder than ever.
In this episode of Still Becoming, I talk about the inner critic—the part of you that’s been keeping you safe, getting things done, and holding it all together—and the adult self: the calm, curious, grounded part that can step in, slow things down, and responds instead of reacts.
This isn’t about fixing yourself. It’s about noticing what’s happening inside, recognizing the voices, and giving the adult self a little more time in the driver’s seat. By the end, my hope is you’ll feel a bit more seen, a bit less judged, and a bit freer to make choices from a place of clarity instead of pressure.
14 Mar 2026
Episode 1: High-Functioning Women and Burnt Out
Have you ever looked around at the life you’ve built and thought, why do I feel so tired, when I am used to doing it all? If you’re a woman who’s used to doing it all—at work, at home, for everyone else—you might be hitting a wall in midlife.
In this very first episode of Still Becoming, I talk about what it feels like when being the one who handles everything stops working. When the things that once felt normal—or even rewarding—start to feel heavy, and you wonder who you are if you can’t keep doing it all.
We’ll explore what burnout really is (hint: it’s not just being tired) and why rest alone isn’t enough. I want you to feel seen, a little less alone, and maybe even start noticing what you’ve been carrying—and what you might be ready to set down.
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Apple Podcasts (US)
5.0 / 5
6 ratings
Spotify
5.0 / 5
5 ratings
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