The Empowered Self Podcast with Krystal Long

Ep: 24,Honouring Self-Trust After Difficult Relationships | Jen Jackson

In this deeply compassionate and insightful episode of The Empowered Self Podcast, I’m joined by therapist, author, and founder of Counsel Me, Jen Jackson.
Together, we explore what it truly means to rebuild self-trust after difficult or high-conflict relationships, and why healing can sometimes feel unfamiliar even when life begins to improve.
Jen shares her personal journey, including her experience as an autistic and highly sensitive therapist, and how this has shaped her understanding of relationships, emotional safety, and self-compassion.
We discuss:
Why self-trust can feel so hard to rebuild
How the nervous system seeks familiarity over safety
The impact of neurodivergence on relationships and healing
Moving from survival mode to self-leadership
Gentle ways to reconnect with yourself without pressure or judgment
This episode is a reminder that healing doesn’t have to be loud or dramatic; it can begin in small, quiet moments of awareness, compassion, and self-connection.
✨ If something in this conversation resonates with you, take a moment to pause, reflect, and reconnect with yourself.
🔗 Connect with Jen Jackson
Website: https://counselmellc.com/ 
Instagram: @SoftlyWiredTherapist 
Book: Softly Wired: Reflections of an Autistic Therapist https://a.co/d/01FNFQi5 Also in workbook format https://a.co/d/0gkaaH40 
🎙️ About the Podcast
The Empowered Self Podcast is a soulful space for real conversations about growth, healing, and transformation, helping you reconnect with who you truly are. 
Connect with the podcast on Instagram @KrystalEmpoweredSelf or email empoweredselfpodcast@gmail.com 

Sunday Reset Rituals: What Belongs in Your Wellness Toolbox?

A gentle introduction to the idea of a wellness toolbox, the small personal supports that help us return to steadiness when life feels busy, emotionally full, uncertain, or heavy.
In this Sunday Reset Ritual, I reflect on the value of recognising what supports wellbeing, inspired by the work of Mary Ellen Copeland and the Wellness Recovery Action Plan (WRAP), while also sharing my own personal experience of how simple daily practices can become meaningful supports over time.
Sometimes the smallest tools such as a pause, fresh air, writing things down, quiet reflection, or reaching for something familiar can make a real difference when life feels demanding.
You might even begin asking yourself:
What belongs in my own wellness toolbox right now?
If this episode resonates with you, perhaps take five quiet minutes and begin writing your own wellness toolbox even if you start with just three things.
For further info on Mary Ellen Copeland's WRAP programme visit https://www.wellnessrecoveryactionplan.com/author/maryellencopeland/
Follow The Empowered Self Podcast on Instagram @KrystalEmpoweredSelf or connect with Host Krystal Long on LinkedIn on Krystal Long DTM

Episode 22 – Unlocking Your Story with Orla Kelly

Have you ever quietly thought about writing a book… and then immediately talked yourself out of it?
In Episode 22 of The Empowered Self Podcast, I’m joined by Orla Kelly, founder of Orla Kelly Publishing, for a powerful conversation about writing, vulnerability, and the courage it takes to share your story.
We explore:
• Why so many books never get finished• The myths around traditional vs self-publishing• Imposter syndrome and the fear of judgment• The emotional experience of holding your published book for the first time• Why it’s never too late to begin
Orla shares how she transitioned from environmental science to publishing, inspired by her children’s creativity and how she now supports authors through the entire journey from idea to printed book.
If you’ve been carrying a story for years, consider this your gentle nudge.
You don’t have to have it all figured out.You just have to begin.
Guest Bio
Orla Kelly is the founder of Orla Kelly Publishing. She works with coaches, consultants and professionals, and more to turn their book ideas into published works. With over a decade in business, she supports authors through the full journey from concept to print, helping them maintain ownership, authenticity and creative control.
To connect with Orla Kelly or to find out more about her services, check out OrlaKellyPublishing.com or contact Orla directly through the website contact page.
If this episode resonated with you, please follow, share, and leave a review. And if you’ve been thinking about writing a book… maybe this is your sign.
You can connect with Host Krystal Long on Instagram @krystalempoweredself or on LinkedIn at Krystal Long DTM.

The Power of Three Minutes: A Reiki Reset for Stress Relief

In this Sunday Reset Rituals episode, I’m joined by Gaye Moore, Reiki practitioner and creator of the Inner Balance Program. Together, we explore the gentle practice of Reiki as a supportive way to regulate the nervous system and ease stress.
Gaye shares her calming three-minute Reiki Reset experience and reminds us that healing does not require force; it begins with allowing and receiving. We reflect on how small, consistent moments of self-care can create meaningful shifts, and why even a two per cent change matters.
If you’ve been feeling overwhelmed, stretched, or disconnected, this episode offers a quiet space to reset and reconnect with yourself.
Key Topics
Reiki as a gentle, supportive energy practice
The Inner Balance Program and its intention
Allowing and receiving as part of healing
Supporting nervous system regulation
The power of small, steady resets
Sound Bites
“Online Reiki is available to everybody.”
“There’s light at the end of the tunnel.”
“Even a 2 percent shift matters.”
Resources & Connect with Gaye
Gaye MooreCreator of the Inner Balance Program
Instagram: @GayeMooreLinkedIn: https://www.linkedin.com/in/gayemoore/
Connect with The Empowered Self Podcast on:
Instagram @krystalempoweredself
Email: empoweredselfpodcast@gmail.com
Connect with Krystal Long (Host) on LinkedIn
https://www.linkedin.com/in/krystal-long-dtm-39271460/?lipi=urn%3Ali%3Apage%3Ad_flagship3_profile_view_base_contact_details%3B2CuAYlJbTDmei%2BrdX3RQew%3D%3D
 

Ep 21 Inner Balance with Gaye Moore

In this gentle and grounding episode of The Empowered Self Podcast, host Krystal Long is joined by Gaye Moore, Reiki practitioner and self-described Reiki Reset Master, for a powerful conversation about emotional balance, self-worth, and the importance of slowing down.
Gaye shares her journey from fashion designer and business mentor to energy healer and how a traumatic car accident brought her back to Reiki in a deeply personal way. What followed was the creation of her Inner Balance Programme, a transformational experience blending Reiki, coaching tools, mindset work and 20 years of mentoring wisdom.
In this episode, we explore:
What Reiki actually is and how it works How emotional clutter can build up over decadesThe signs you may be out of balanceBurnout, stress and nervous system overloadThe power of a “self-permission slip”The Wheel of Life coaching toolWhy saying “let me get back to you” can change everythingAnd Gaye guides us through a beautiful 3-minute Reiki reset you can practice anytime
This conversation is a reminder that empowerment isn’t something we arrive at once and for all it’s something we practice.
If you’ve been feeling overwhelmed, stretched too thin, or disconnected from yourself, this episode is your invitation to pause… breathe… and reset.
About Gaye Moore
Gaye Moore is a Reiki practitioner, life coach, NLP practitioner and mentor with over 20 years’ experience supporting individuals, solopreneurs and business leaders.
Through her Inner Balance Programme, Gaye blends energy healing, coaching tools and mindset work to help people reconnect with their self-worth, reduce stress and find inner peace.
She offers:• In-person Reiki sessions• Online Reiki resets• The 9-month Inner Balance Programme• Group workshops and mentoring
Connect with Gaye on Instagram, LinkedIn, or join her mailing list for upcoming online programmes.
Instagram @gayemoore
LinkedIn: https://www.linkedin.com/in/gayemoore/?lipi=urn%3Ali%3Apage%3Ad_flagship3_profile_view_base_contact_details%3BxpACjFy3RPayAworImeoUA%3D%3D
Follow the Empowered Self Podcast on Instagram @KrystalEmpoweredSelf for more info.

Sunday Reset Rituals: From Burnout to Self-Care

Welcome to the very first Sunday Reset Rituals, a gentle, guided pause designed to help you slow down, reconnect with your body, and reset your nervous system before the week ahead.
In this episode, I share the real moment that brought these rituals into being: a quiet collapse at work that became a loud wake-up call. What followed wasn’t just rest, but a deeper realisation that self-care can’t be something we reach for only in crisis. It needs to be woven into our lives as rhythm, ritual, and maintenance.
This episode invites you to step out of hustle mode and into presence. Through reflection, accessible science, and a short guided practice, you’re supported to arrive back in your body, listen to what it’s been whispering, and remember that rest is not indulgent, it’s essential.
Take this time for yourself. No fixing. No performing. Just arriving.
 In This Episode, We Explore:
Why burnout often shows up quietly before it becomes visible
The difference between taking a break and creating sustainable rituals
How chronic stress impacts the nervous system
Why rest is a biological necessity, not a reward
How small, repeated pauses can build emotional resilience
A gentle guided practice to help you arrive back in your body
Sunday Reset Ritual: Arriving in the Body
This week’s ritual is a short, grounding practice designed to help you shift out of your head and back into your body using breath, awareness, and simple signals of safety.
You can listen lying down, sitting, standing, or even while doing chores (though the dishes can wait).
Reflection Question
What is one need my body has been whispering that I’ve been ignoring?
Whatever comes up first is usually the truth. Meet it gently.
 Sound Bites
“I needed rhythms. I needed rituals.”
“You get to take up space — even quiet space.”
“Breathe, hydrate, and go gently. Take care.”
 Chapters
00:00 Welcome to Sunday Reset Rituals
02:38 Why Slowing Down Matters
05:01 Burnout: The Quiet Warning Signs
07:37 The Science of Rest and Recovery
10:01 Arriving in the Body (Guided Practice)
11:49 Closing Reflections & Gentle Reminders
Keywords
Self-care, burnout, mindfulness, nervous system regulation, rituals, mental health, recovery, rest, relaxation, wellness, personal growth
 Stay Connected
If this ritual supported you in any way even by one percent consider sharing it with someone who might also need a soft place to land.
You can connect with me on Instagram @KrystalEmpoweredSelfor email empoweredselfpodcast@gmail.com
New Sunday Reset Rituals arrive fortnightly with zero effort required, because nervous system care should be the easiest thing you do all week.
Until next time:Breathe. Hydrate. Go gently. 
 
 
 

Ep 20 Self Care is Energy Management

In this episode, Krystal unpacks self-care through a scientific and deeply human lens. Instead of bubble baths and scented candles (though those are welcome), she explores self-care as energy management, nervous system regulation, and emotional hygiene. These practices actually keep us functioning in a world that constantly demands more.
Drawing on neuroscience, psychology, and real-life experience, Krystal explains:
why the brain is built for survival, not happiness
how chronic stress leads to allostatic load
what polyvagal theory teaches us about safety and connection
how nature and micro-breaks restore our cognitive bandwidth
Why boundaries are a form of self-care
and how the Sunday Reset Rituals came to life as a weekly nervous system reset
Quotes from Audre Lorde, Brianna Wiest, Thich Nhat Hanh, Tara Brach, and leading researchers weave through the episode, grounding it in both science and soul.
Listeners are guided through a simple 30-second pause practice, offering a nervous-system-friendly tool they can take into daily life without adding more pressure or homework.
If you’ve ever felt like you’re sprinting through life, pushing past your signals, or treating rest as a luxury, this conversation is going to feel like a deep exhale.
 
You can also follow along on Instragram @KrystalEmpoweredSelf 

Season 2, Episode 19, Presence Over Pressure & A New Rhythm for 2026

In this opening episode of Season Two, we return to the mic with grounded January energy, a gentle middle ground between ambition and rest. Krystal reflects on the unexpected lessons of Season One, the intimacy of podcasting, and why presence often matters more than perfection. She introduces a new two-day rhythm for the season, balancing conversation with embodied practice, and extends an open invitation to storytellers and wellness practitioners to join the journey. 
What We Explore
The quieter side of January energy (no pressure, just presence)
Lessons from Season One: presence > perfection, honesty > expertise 
 
The intimacy of podcast listening & why it matters 
 
Introducing the new season structure:
Wednesdays: Conversation, story, insight
Sundays: Reset Rituals & embodied practices 
An open invitation for guests, storytellers & wellness practitioners 
 
A closing reflection to ask: What do I need more of this year?
Episode Flow 
00:00 — Welcome back & one gentle breath01:00 — January energy: presence not performance02:50 — What Season One taught me05:40 — Why Season Two needed a new rhythm06:20 — Wednesdays: Conversations & lived wisdom08:00 — Invitation to storytellers09:00 — Sundays: Reset Rituals + embodiment11:30 — Invitation to practitioners12:30 — Closing reflection & one soulful question14:00 — How to support the podcast
Key Takeaways
Presence is more powerful than perfection
Honesty resonates deeper than expertise
Podcasting is intimate; you’re walking with people in their real lives
Soulful doesn’t mean chaotic structure can support depth
Embodiment matters; we learn through the nervous system as much as the mind
Season Two Structure
Every month includes four episodes:
2 Wednesdays: Conversation & story
2 Sundays: Reset Rituals & embodied practiceDesigned for integration, nervous system care, and genuine connection. 
Open Invitation
If you have:✔ a meaningful lived story (for Wednesdays)✔ a wellness practice or demo (for Sundays)
You are welcome here.
Email: empoweredselfpodcast@gmail.com 
If This Episode Resonated
The simplest ways to support the podcast:
Follow/Subscribe
Share this episode with someone you care about
Leave a kind review to widen the circle 
 
Follow along on Instragram @KrystalEmpoweredSelf or watch on YouTube @krystallong174

Episode 18 — Season Finale (2025)

Welcome to Episode 18, the final chapter of Season 1.
In this heartfelt reflection, Krystal takes listeners behind the scenes of the first five months of The Empowered Self Podcast. What began with uncertainty soon became a soulful space for connection, storytelling, and emotional growth.
Krystal shares what each guest taught her, how her listening has changed, and why silence and vulnerability became some of her greatest teachers this year. She also reflects on how her background in facilitation and her NLP training continue to shape the way she holds space both on the mic and in her coaching work.
This finale also looks ahead to new beginnings: free coaching sessions starting January 2026, group workshops, and opportunities for the community to deepen their own personal growth journey.
Episode 18 is equal parts gratitude, honesty, and celebration.A moment to pause and ask:"What am I proud of this year?"
Empowered Self podcast, Season 1 finale, reflection, personal growth, coaching, emotional wellbeing, resilience, storytelling, community, self-awareness, wellness, NLP, transformation, Krystal Long
CHAPTER MARKERS 
00:00 — Reflecting on the JourneyHow the podcast began and the emotional landscape of Season 1.
05:13 — Lessons from Guests & Personal GrowthWhat each conversation revealed and how it shaped Krystal as a host and coach.
08:39 — Looking Ahead: New Beginnings & OfferingsFree coaching sessions, group workshops, and the vision for 2026.
 

Christmas Mental Health: A Gentle Emotional Check-In for the Season (Episode 17)

Christmas can be magical — but it can also be emotionally overwhelming.In this gentle and heartfelt episode, Krystal offers a compassionate check-in for anyone navigating mixed feelings during the festive season. Whether you're feeling joyful, lonely, grateful, exhausted, or quietly struggling, this episode reminds you that your emotions are valid.
Krystal explores why Christmas often brings up memories, grief, expectations, and emotional complexity, and she shares soft, grounding tools to help you slow down, take a breath, and care for your wellbeing. This episode is for anyone who needs comfort, reassurance, or a moment of calm during a busy and emotional time of year.
If you’ve been feeling:
overwhelmed by Christmas
lonely or disconnected
emotionally stretched
tired from the year
in need of grounding or kindness
…this episode offers a safe, gentle space to rest.
Krystal also encourages listeners to hold others in mind who may be struggling quietly this season and to extend small acts of kindness, both inward and outward.
Quote from the episode:“Christmas isn’t about everything being bright, it’s about finding small lights in the darkness.”
The Empowered Self Podcast returns on December 10th with a reflective episode looking back at the journey since launching in August, revisiting guest conversations, sharing insights, and offering inspiration and new ideas for 2026.
You can follow The Empowered Self Podcast on Instagram @KrystalEmpoweredSelf