Sunflower Sessions

About Sunflower Sessions

A podcast about motherhood, marriage, and the emotional reality of everyday life. Stories and insight for women navigating overwhelm, relationships, and life transitions

Publisher

Emily Gleave

Category

education

Language

en

Explicit

No

First episode

23 Oct 2025

Latest episode

12 Jun 2026

Latest episodes

17 episodes in the feed.

1. 

   12 Jun 2026

   What Happens After the Finish Line?

   In this episode of Sunflower Sessions, we explore what happens after reaching a big goal, milestone, or “finish line”—and the unexpected emotional crash that can follow. Have you ever felt lost, unmotivated, or strangely empty after accomplishing something important? Whether it’s finishing school, a major life event, a big trip, a project, or a personal achievement, many people experience what’s often called a post-goal slump or achievement letdown. I talk about the psychology behind why this happens, how the brain responds after periods of high emotion and accomplishment, and what it means to navigate life transitions when the excitement fades. If you’re in a season of change, feeling “what now?”, or trying to find purpose after success, this episode will help you understand what’s going on—and how to move forward with more clarity and grounding. Topics include: post-achievement emptiness, life transitions, motivation after success, emotional burnout, and finding purpose in everyday life.

2. 

   11 Feb 2026

   16. Mini Episode: Protective Factors Against Maternal Role Overload

   In this mini episode we discuss the protective factors from episode 15, Maternal Role Overload. If you are a mother feeling overwhelemed, know that you are not alone, and that there is hope!

3. 

   10 Feb 2026

   15. Maternal Role Overload

   Mothers wear a lot of hats and sometimes it feels like we are wearing all of them at once. In today's episode, I open up about what it feels like to juggle motherhood, work, school, marriage, and everything in between. I share how noticing my own sense of overwhelm led me to ask a deeper question: what happens to us and to our families when moms carry too much for too long? This episode is for the mom who is doing her best, feeling stretched thin, and wondering if it is okay to slow down. You are not alone, and you are not failing. Sometimes understanding what we are carrying is the first step toward carrying it more gently.

4. 

   15 Jan 2026

   14. Creation in Progress

   What happens when the routines that once worked suddenly do not anymore? In this episode, we talk about seasons of transition, the quiet loss of clarity that comes with change, and why feeling scattered is often a sign that something new is being created. Drawing from my studies and everyday experiences, this conversation explores how order is built slowly, how emotional availability is impacted by overload, and why clarity often comes after movement, not before. If you are in a season where life feels unorganized, unfinished, or in between, this episode will help you see that you are not behind. You are in the middle of creation.

5. 

   6 Jan 2026

   13. Photography and The Way We See

   In this episode, I share how working with light through photography has shaped the way I understand people, connection, and truth. Light reveals. Shadows give depth. And the way we choose to look at one another matters more than we realize. This episode begins a new series about seeing each other clearly. Not rushing to label. Not flattening people into quick assumptions. But slowing down long enough to notice the light, honor the shadows, and hold space for real human stories. If you have ever felt unseen, misunderstood, or tired of surface level connection, this episode is for you. Let us learn how to see.

6. 

   30 Dec 2025

   12. Setting Intentions for the New Year

   The new year is loud. Full of goals, resolutions, and pressure to become “better” overnight. In this episode of Sunflower Sessions, Emily slows things down and invites you to set intentions rooted in clarity, values, and purpose. Drawing from Stephen R. Covey’s principle Begin With the End in Mind, along with real research on values based goal setting, this episode explores how light brings awareness, truth brings alignment, and why meaningful change starts with who you want to become, not just what you want to do. Emily shares personal insight from her journey as a family and human services student through BYU Pathways Worldwide, practical tools for creating value driven goals, and her dad’s favorite reminder that a goal not written down is merely a wish. If you are feeling overwhelmed, disconnected, or tired of running on autopilot, this episode offers a calmer, more intentional way forward. Let’s shed some light, find some truth, and step into the new year with purpose.

7. 

   29 Dec 2025

   Light in Technology: Part 3- Truth and Boundaries

   In this final episode of the Light and Truth Workshop Series, Emily discusses the importance of establishing boundaries with technology in family settings. She emphasizes the need for intentional action and collaborative discussions within families to create healthy media habits. The episode covers the significance of family councils, the role of parents as models for technology use, and practical strategies for setting boundaries that promote emotional regulation and connection among family members. Awareness without action does not change much. Families who create intentional technology boundaries do better emotionally. Collaborative boundaries lead to less resistance from teens. Modeling technology habits is crucial for children. Family councils foster open communication and cooperation. Setting realistic boundaries is more effective than strict rules. Repairing mistakes teaches accountability and growth. Device-free zones enhance family connection. Involving children in decision-making builds self-regulation. One intentional step can reclaim attention from technology.

8. 

   15 Dec 2025

   Light in Technology: Part 2 -Why we reach for our phones

   In this episode, we take a deeper look at the research behind media and technology use in families, especially among teens. Drawing from my own research in a Child and Family Advocacy course through BYU Pathway, we explore why technology feels so hard to put down and what constant digital noise is doing to our mental health, emotions, and family relationships. This episode focuses on awareness and understanding, not fear. We discuss the psychological and emotional drivers behind screen use, the impact of social media on teens, and why strong family connection matters more than ever. This episode prepares us for Episode 3, where we move from awareness into action by creating healthy, intentional boundaries at home. In This Episode You Will Learn • Why teens are especially vulnerable to emotional dependence on technology • How FOMO, anxiety, and online peer stress affect teen mental health • The impact of social media misuse on family connection • Why technology is not neutral and how it shapes behavior • The difference between healthy use and harmful dependence Research Referenced Dam, V. A. T., Dao, N. G., Nguyen, D. C., Vu, T. M. T., Boyer, L., Auquier, P., Fond, G., Ho, R. C. M., Ho, C. S. H., & Zhang, M. W. B. (2022). Quality of life and mental health of adolescents: Relationships with social media addiction, Fear of Missing Out, and stress associated with neglect and negative reactions by online peers. Frontiers in Psychiatry, 13, 941165. https://doi.org/10.3389/fpsyt.2022.941165 Dam, V. A. T., Dao, N. G., Nguyen, D. C., Vu, T. M. T., Boyer, L., Auquier, P., Fond, G., Ho, R. C. M., Ho, C. S. H., & Zhang, M. W. B. (2023). Quality of life and mental health of adolescents: Relationships with social media addiction, Fear of Missing Out, and stress associated with neglect and negative reactions by online peers. PLOS ONE. https://doi.org/10.1371/journal.pone.0286766 Moretta, T., & Buodo, G. (2022). Problematic social media use and social connectedness in adolescence: The mediating and moderating role of family life satisfaction. International Journal of Mental Health and Addiction, 20, 2086 to 2102. https://doi.org/10.1007/s11469-020-00414-5 Roberts, J. A., & David, M. E. (2017). Put down your phone and listen to me: How mobile phone use affects relationship satisfaction. Computers in Human Behavior, 75, 206 to 217. https://doi.org/10.1016/j.chb.2017.05.003 Pew Research Center. (2020 to 2022). Teens, social media, and technology use. Follow and Resources Instagram @sunflowersessionswithem Free resources and tools https://sunflowersessions.my.canva.site

9. 

   4 Dec 2025

   Light in Technology: Part 1- Awarness

   In this first episode of our three-part series, we explore how to bring awareness to technology use in our daily lives. Many of us reach for our phones automatically, often during family interactions, meals, or personal downtime. This episode will help you notice when, why, and how you use technology, and introduce the concept of LIGHT—awareness that leads to intentional choices. You’ll hear stories, reflection prompts, and practical exercises to help you pause, notice your habits, and take the first step toward more intentional and meaningful technology use at home. What You’ll Learn in This Episode: How “phubbing” and technoference affect family connection (McDaniel & Coyne, 2016; Roberts & David, 2017). How emotional triggers like boredom, stress, or loneliness influence default media habits (Clark, Kulkarni, & Shafiq, 2018). Strategies to increase awareness and mindfulness around technology, including journaling and habit reflection (Shapiro, Carlson, Astin, & Freedman, 2006; Neff, 2011). Reflection Prompt: Think about a recent interaction where technology distracted you or someone else. How did it affect your connection? What small changes could you make this week to be more present? Resources & References: American Academy of Pediatrics. (2019). Media and children communication toolkit. https://www.aap.org/en/patient-care/media-and-children-communication-toolkit Clark, L. S., Kulkarni, S., & Shafiq, M. (2018). Digital media rules in parenting. Journal of Family Communication, 18(3), 220–236. McDaniel, B. T., & Coyne, S. M. (2016). Technoference: The interference of technology in couple relationships. Psychology of Popular Media Culture, 5(1), 85–98. Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins. Roberts, J. A., & David, M. E. (2017). Put down your phone and listen to me. Computers in Human Behavior, 75, 206–217. Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62(3), 373–386. Suggested Activities This Week: Notice each time you pick up your phone and ask why you’re doing it. Try “phubbing awareness”—pause during family conversations and fully engage. Journal one small change you want to make in your tech habits. Connect With Me: Follow @SunflowersessionswithEm on Instagram and Facebook for tips, exercises, and free resources to help your family create healthier tech habits.

10. 

    26 Nov 2025

    8. The Healing Science of Gratitude

    This episode explores the quiet but powerful practice of gratitude and how it strengthens families from the inside out. As we approach Thanksgiving, we look closely at the science of gratitude and why choosing to notice and appreciate the good can transform our relationships, deepen emotional safety, and increase connection within our homes. Research consistently shows that gratitude is more than a pleasant feeling. It is a relational tool that increases empathy, strengthens trust, and builds resilience. Scholars like Sara Algoe and Jonathan Haidt reveal that gratitude functions as a powerful connector between people and strengthens long term relational bonds. Neuroscientists demonstrate that gratitude activates regions of the brain tied to emotional regulation, bonding, and wellbeing. And relationship experts like John and Julie Gottman identify gratitude and appreciation as essential components in creating thriving marriages and strong family culture. When we intentionally speak the truth of what we appreciate, we shape the emotional climate of our homes. Gratitude helps us see each other with softer eyes. It replaces criticism with connection. It reminds us that there is beauty and goodness present even inside seasons of struggle and growth. In this episode we explore: • What gratitude does in the brain and body • Why families who practice gratitude report stronger connection and warmth • How simple expressions of appreciation repair relationships and soften conflict • How gratitude aligns with healing principles taught by Stephen Covey and Dr Becky Kennedy Gratitude is light. Gratitude repairs. Gratitude strengthens the family. Thank you for being here. Thank you for choosing growth and choosing to see the good. I am grateful for you. Referenced Works Algoe, S., Haidt, J., and Gable, S. (2010). Beyond reciprocity: Gratitude and relationships. Emotion. Covey, S. R. (2004). The 7 habits of highly effective people. Free Press. Emmons, R. A., and McCullough, M. E. (2004). The psychology of gratitude. Oxford University Press. Fox, G. R., Kaplan, J., Damasio, H., and Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology. Gottman, J. M., and Silver, N. (2015). The seven principles for making marriage work. Harmony Books. Kennedy, B. (2022). Good inside. Harper Wave.

11. 

    16 Nov 2025

    Light in Relationships | Part 3 | The Power of Repair

    In today’s episode, we explore one of the most hope-filled principles in all relationships: repair — the process of healing after disconnection. Research shows that strong relationships aren’t built on never fighting, but on learning how to come back together when things fall apart. Drawing from Dr. John Gottman’s decades of research, Dr. Becky Kennedy’s insights on emotional repair, and teachings from The Anatomy of Peace, we break down what repair really looks like and why it matters. You’ll learn how small repair attempts — a gentle touch, a sincere apology, a soft restart — can restore trust, strengthen emotional safety, and transform the way we love. Whether you’re navigating marriage, parenting, friendship, or healing after hurt, this episode offers practical language and research-based tools to rebuild connection and begin again with humility and compassion. 🌿 In this episode: • What repair is and why it matters more than perfection • Gottman’s research on repair attempts and long-term relationship success • Dr. Becky Kennedy’s reminder that “it’s never too late to repair” • How repair strengthens emotional regulation and resilience • Real examples of what repair sounds like in everyday life • A weekly practice to begin repairing gently and intentionally ✨ Takeaway: Repair isn’t about erasing conflict — it’s about choosing connection again. Find handouts, journal prompts, and the Repair Tracker on Instagram: @sunflowersessionswithem Keep choosing Light, my friend. DR BECKY TED TALK: https://www.ted.com/talks/becky_kennedy_the_single_most_important_parenting_strategy?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare John and Julie Gottman TED TALK: https://www.ted.com/talks/julie_and_john_gottman_even_healthy_couples_fight_the_difference_is_how Resources + References • Gottman, J. & Silver, N. (1999). The Seven Principles for Making Marriage Work. • Kennedy, B. (2022). Good Inside. • Schore, A. N. (2012). The Science of the Art of Psychotherapy. • Arbinger Institute. (2015). The Anatomy of Peace.

12. 

    10 Nov 2025

    Light in Relationships | Part 2 | The Science of Connection and Turning Toward

    In this lesson from the Light and Truth workshop, we explore one of the most powerful skills in relationships: learning to truly see each other. If you have ever felt misunderstood, disconnected, or stuck in the same patterns again and again, this episode will help you shift the way you show up in your closest relationships. We break down Gottman research on bids for connection, the tiny moments of turning toward that build emotional safety and trust over time. Inside this episode: • What it means to see your partner and family with clarity • The science of bids for connection and everyday love • Why small moments matter more than grand gestures • Reflection questions to help you apply this today This is not about perfection. It is about attention, compassion, and choosing connection in the ordinary moments. Let this lesson be your reminder that transformation comes little by little, as we choose to see and respond with intention. For worksheets, tools, and daily inspiration, connect with me on Instagram at @sunflowersessionswithem. You were made for love. Let’s practice it with purpose.

13. 

    3 Nov 2025

    Light in Relationships | Part 1 | The Science of Seeing Each Other Clearly

    Most relationship problems don’t start because we stop loving each other — they start because we stop *seeing* each other clearly. In this episode, Emily unpacks the research behind what it really means to understand and connect in our relationships. Drawing from the work of Carl Rogers (1961) and relationship expert John Gottman (Gottman & DeClaire, 1997; Gottman & Silver, 2015), this episode explores how communication patterns like harsh startups and the “Four Horsemen” can quietly erode trust — and how small shifts toward empathy, awareness, and soft startups can transform the tone of our interactions. You’ll learn simple, science-backed strategies to see your loved ones more clearly, respond with understanding, and bring truth back into your everyday connections. **References:** Rogers, C. R. (1961). *On becoming a person: A therapist’s view of psychotherapy.* Houghton Mifflin. Gottman, J. M., & DeClaire, J. (1997). *The relationship cure.* Three Rivers Press. Gottman, J. M., & Silver, N. (2015). *The seven principles for making marriage work.* Harmony Books.

14. 

    30 Oct 2025

    Light + Truth Workshop: Part 3- Finding Truth with Compassion

    When your mind starts spiraling — pause, breathe, and ask: What’s actually true here? This is where guilt turns to compassion and chaos softens into calm. In this week’s podcast, we dive into the Truth step of the Light & Truth Workshop — reframing with kindness, choosing compassion, and befriending your inner co-pilot along the way. Something not discussed in this podcast is how we can fill our lives with truth by the things we consume both food, technology, and also the people and places we surround ourselves with. This is also a vital part of being able to see clearly!

15. 

    29 Oct 2025

    Light + Truth Workshop: Part 2- Labeling Cognitive Distortions

    In this episode, we take the next step in our Light and Truth journey as we learn to see clearly by shining light on distorted thinking. Psychologists call these patterns cognitive distortions, you know those unhelpful stories our minds tell that cloud our peace. When we can name them, we can change them. Take a few quiet minutes with me to pause, notice, and gently label the thoughts that twist your reality. You’ll leave feeling more aware, more compassionate, and more in control of your inner world. 10 COMMON COGNITIVE DISTORTIONS: All-or-Nothing Thinking — WHEN YOU SEE THINGS AS ALL GOOD OR ALL BAD. “If I can’t clean the house perfectly, I’m a terrible mom.” Overgeneralization — TAKING ONE EVENT AND ASSUMING IT ALWAYS HAPPENS. “I forgot to pack snacks today. I always mess things up.” Mental Filter — FOCUSING ON THE NEGATIVE AND IGNORING THE POSITIVE. One child complains, and that’s all you can see. Discounting the Positive — MINIMIZING GOOD EXPERIENCES OR DOWNPLAYING YOUR WINS. “The kids made me a card, but it doesn’t really count.” Jumping to Conclusions (Mind Reading / Fortune Telling) — ASSUMING YOU KNOW WHAT OTHERS THINK OR PREDICTING THE WORST. “My friend didn’t text back. She must think I’m annoying.” Magnification / Catastrophizing — BLOWING THINGS OUT OF PROPORTION. “If my daughter isn’t invited to the party, she’ll never have friends.” Emotional Reasoning — BELIEVING YOUR FEELINGS ARE FACTS. “I feel overwhelmed, so I must be failing as a mom.” ‘Should’ Statements —STOP "SHOULD'ING" ON YOURSELF. HOLDING YOURSELF OR OTHERS TO RIGID, UNREALISTIC RULES. “I should never get frustrated with my kids.” Labeling & Mislabeling —ASSIGNING A GLOBAL LABEL TO YOURSELF OR OTHERS. “I’m a bad mom.” Personalization / Blame — TAKING RESPONSIBILTY FOR THINGS OUT OF YOUR CONTROL. “My baby is fussy. It must be my fault.” As Dr. Kristin Neff teaches, self-compassion is key. Be gentle as you notice and name these thoughts. You’re not calling yourself out — you’re calling yourself in. Follow along on Instagram for visuals and mindfulness tools: @sunflowersessionswithem

16. 

    28 Oct 2025

    Light + Truth Workshop: Part 1- Seeing Clearly Through Life's Storms

    Welcome to Part 1 of the Light + Truth Workshop Series! In this episode, Emily introduces the core principles of Light and Truth — a daily tool to help you see clearly through life’s storms. Together, we’ll talk about what it means to pause, bring awareness to your thoughts, and begin to notice where distortion might be clouding your perspective. You’ll learn the first step toward emotional resilience: shining light on your thoughts before reacting to them. Take a breath, grab a journal, and join me as we start this journey toward clarity, calm, and self-compassion. Follow along on Instagram @sunflowersessionswithem 🌻

17. 

    23 Oct 2025

    Introduction to Light + Truth Workshop

    Want a simple tool to see life more clearly? Welcome to Sunflower Sessions! I’m Emily, and in this first episode, I’m sharing the principles behind my Light and Truth workshop. Learn Lesson 1: A Daily Tool to See Clearly Through Life’s Storms. Discover how to spot common cognitive distortions like all or nothing thinking, mind reading, and catastrophizing, and reframe them with truth and self compassion. Backed by research from cognitive behavioral therapy (Beck & Haigh, 2014), mindfulness (Shapiro et al., 2006), and self compassion (Neff, 2011), these tools help you pause, gain clarity, and respond with calm. This episode kicks off a series exploring my full workshop, including relationships and boundaries with technology. Follow along on Instagram for tips and updates @sunflowersessionswithem

Reach and audience

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

Apple Podcasts (US)

5.0 / 5

5 ratings

Contact Sunflower Sessions

Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.