I’m Done! Now What?

Jessica Cooke

Are you DONE feeling stuck, overwhelmed, unhealthy, going around in circles—but not sure where to start?

Whether it’s with stress, people-pleasing, overeating, alcohol, or unhealthy habits, you know it’s time for change——but figuring out how to take the next step toward taking back control feels overwhelming.

This podcast is for women over 40 who’ve reached that pivotal moment of saying, “I’m done.”

Each week, I’ll share stories, practical tips, and real conversations to inspire you and guide you toward a calmer, more balanced life that aligns with what you truly want.

Maybe you’re feeling trapped…ready to quit alcohol, stop overeating and let go of unhealthy habits that no longer serve you. If you’re ready to make the changes that you want in your life, this podcast will give you the tools and insights to take those next steps with confidence.

You’ll also hear from experts and guests who’ve been through their own transformations. They’ll share their insights and actionable advice so you can avoid the pitfalls they’ve encountered and conquered.

I’ll, of course, bring my own experience too - I’ve been through this journey myself. I know what it’s like to feel stuck, stressed out, unhealthy and unsure of how to move forward. Over the past 16 years, I’ve not only transformed my own life but also helped thousands of women over 40 navigate their “I’m done” moments and create healthy, fulfilling lives they love.

If you’re ready to move beyond “I’m done” and step into a life where you thrive, you’re in the right place.

Click play and let’s dive in.

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21 episodes
weekly
Avg 39 min
English

Episodes 21

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#329
Tuesday · 44 min
Episode 329: Overthinking, Self-Doubt & Fear of Falling Off Track
In this episode, Trisha and I answer two listener questions about overthinking, self-doubt and taking a break from your usual routine. The first listener asks about those middle-of-the-night overthinking spirals, when your mind starts questioning everything you've done and telling you that you're not doing enough or you're not good enough. The second listener is heading off on a much-needed two-week holiday but is worried that taking a break from workouts and her usual routine will mean losing all the progress she's made. We explore these questions and look at the thoughts and fears that can make it difficult to switch off, step away from our routines. As always, Trisha McHale brings her psychotherapist's perspective to the conversation, helping us look at these challenges with more understanding and compassion. If you struggle with overthinking, self-doubt or feeling like you have to stay on track all the time, this episode is for you. Click play and let's dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive To contact Trisha McHale for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#328
August 18 · 42 min
Episdoe 328: Life Without Alcohol: What Changed for Me
In this episode, I answer a listener's question about what it was really like when I gave up alcohol. I chat about the adjustment period, whether people treated me differently, and what it was like explaining to others that I had decided not to drink anymore. I also share some of the biggest benefits I’ve experienced in my life since giving up alcohol, and how my relationship with socialising, meals and going out has changed. Sometimes it can feel like alcohol is just expected. A glass of wine with dinner, drinks with friends, a night out — it can become such a normal part of life that you don’t even stop to question whether you actually want it. So what happens when you decide to step away from that? I share my own experience, what I found difficult, what surprised me, and what life looks like now. If you’ve ever questioned your relationship with alcohol, felt like drinking is simply a habit or expectation when you’re around other people, or wondered what life could look like without it, this episode is for you. Click play and let’s dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive
#327
August 11 · 46 min
Episode 327: Overwhelm, Emotional Eating & Neurodiversity
In this episode, Trisha and I answer a listener's question about emotional eating and why we sometimes turn to food for comfort. She shares how, when she’s feeling frustrated, overwhelmed, or upset, food can sometimes become a way of coping. She also asks about the connection between emotional regulation, autism, and emotional eating. We explore this topic and chat about some of the reasons we might reach for food when emotions feel difficult, and the importance of understanding ourselves with more kindness and compassion. As always, Trisha McHale brings her psychotherapist's perspective to the conversation, helping us look beneath the surface of the challenges we face. If you've ever found yourself turning to food when life feels overwhelming, or wondered why emotional eating can feel so hard to break, this episode is for you. Click play and let's dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive To contact Trisha McHale for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#326
August 4 · 21 min
Episode 326: Spain, Loneliness and 2026 Goals
Just me this week for a solo episode. I'm chatting about my goals for the rest of 2026, the struggle of getting back into routine after time away, and what I'm doing to cope with feelings of loneliness. Click play and let's dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive
#325
July 28 · 49 min
Episode 325: Perfectionism, Self-Discipline & Self-Compassion
In this episode, Trisha and I answer two thoughtful listener questions that so many women will relate to. The first is about perfectionism and the pressure to get everything right. If you've ever felt like giving up because you couldn't do something perfectly, you're not alone. We explore why this mindset can keep us stuck and how we can begin to be kinder to ourselves. The second question looks at the balance between self-discipline and self-compassion. How do we know when to push ourselves and when it's ok to rest? It can be difficult to tell the difference, especially when guilt gets involved. As always, Trisha McHale brings her psychotherapist's perspective to the conversation, helping us look beneath the surface of these common struggles. If you've ever wrestled with perfectionism, questioned whether you're being too hard on yourself, or wondered how to find the balance between discipline and compassion, this episode is for you. Click play and let's dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive To contact Trisha McHale for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#324
July 14 · 51 min
Episode 324: Breaking the Wine Habit, Self-Belief & Putting Yourself Out There
In today's episode, Trisha and I answer two powerful listener questions that so many women will relate to. The first question comes from a listener who wants to stop drinking but feels stuck in the same evening routine. She knows she'll feel better without alcohol, yet the thought of a glass of wine after a long day is hard to resist. If you've ever wondered why willpower isn't enough or why evenings can feel incomplete without a drink, this conversation is for you. The second question is about self-belief. It's about looking confident on the outside while feeling overwhelmed and not enough on the inside. We explore why so many women hold themselves back, fear putting themselves out there, and struggle to see themselves the way others do. As always, Trisha McHale shares her psychotherapist perspective, helping us understand what's really going on beneath these struggles and how small shifts in awareness can lead to lasting change. Whether you're trying to break a habit, build confidence, or simply understand yourself a little better, we hope this conversation leaves you feeling encouraged, understood, and ready to take the next step. Click play and let's dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive To contact Trisha McHale for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#323
July 7 · 18 min
Episode 323: Obsessing About Food, Ditching The Weighing Scales And Hating On Yourself
In today’s episode, I talk to the older version of myself that’s really struggling, feeling really bad, anxious, overwhelmed and unhealthy. The version of me back in 2021 that was still drinking way too much alcohol, overeating, restricting, dieting and feeling desperate that nothing was working. I tell her what to do and what to stop doing. If you’re struggling right now, if you’re going around in circles, this one is for you. Click play and let’s dive in.
#322
June 30 · 47 min
Episode 322: Consistency Struggles, Emotional Eating & Fear of Ageing
In today’s episode, Trisha and I answer two listener questions. The first question is about feeling stuck in cycles of restarting instead of progressing, using food for comfort, and struggling to build consistency even when there is a strong desire to change. The second question is about ageing and the inner critic, and how it can feel difficult to let go of a younger version of yourself. As always, Trisha McHale shares her psychotherapist view, helping explain why these patterns happen and how to change them for good. Click play and let’s dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive To contact Trisha McHale for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#321
June 23 · 23 min
Episode 321: How To Feel Fabulous In Your Clothes Without Weighing Yourself Or Obsessing About Food
If your clothes are feeling uncomfortable and you’re feeling really frustrated, like you’re going around in circles and nothing is working, this one is for you. You can feel great in your clothes at any age. It doesn't matter about menopause or getting older. There is a positive way to do it that doesn’t involve weighing yourself or obsessing about food. Actually feel good in your skin again. Click play and let’s dive in.
#320
June 16 · 47 min
Episode 320: Why Can't I Stop Overthinking?
In today's episode, Trisha and I answer a listener's question about anxiety, overthinking and the need to control. The question comes from a listener who asks: "Has Trisha any tips for dealing with overthinking due to anxiety and wanting things to go a certain way? Why do we feel that need when all we can control is ourselves?" It's a great question and one I think many women will relate to. If you find yourself worrying about the future, replaying conversations, trying to make things go a certain way or feeling uncomfortable when things are out of your control, this episode is for you. Trisha McHale brings her grounded psychotherapist perspective as we explore this listener's question together. Click play and let's dive in. To join Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive To contact Trisha McHale for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#319
June 9 · 24 min
Episode 319: I Know What To Do...So Why Am I Not Doing It?
You know what to do. So why do you keep ending up back in the same place? For years, my answer was simple: Try harder. Work harder. Be more disciplined. It never worked. In this episode, we're exploring one of the most frustrating experiences so many women face: knowing exactly what they need to do, but struggling to actually do it. If you've ever wondered: "Why can't I just stick to it?" This episode is for you. Because the reason you're stuck may not be the reason you think. And until you understand what's really going on, you'll keep finding yourself back at the same starting line. Click play and let’s dive in.
#318
June 2 · 27 min
Episode 318: How To Stop Living On The Hamster Wheel
Do you ever feel like you're constantly rushing but never actually getting anywhere? Looking after everyone else. Thinking about work. Worrying about the future. Feeling overwhelmed. In this episode, we're talking about the hamster wheel so many women over 40 find themselves stuck on. Because when life feels chaotic, it's incredibly hard to stay consistent with healthy habits. Workouts get skipped. Self-care goes out the window. Food becomes comfort. And then we end up blaming ourselves. I'll share why trying harder isn't the answer, how overwhelm impacts your health, and what helped me finally step off the wheel and feel calmer, healthier, and more in control. If you've been feeling stressed, exhausted, and like you've lost yourself a little along the way, this episode is for you. Click play and let’s dive in.
#317
May 27 · 1 hr 14 min
Episode 317: How Do You Lose Weight Without Dieting?
In today’s episode, Trisha and I answer a listener's question about food, weight loss and the fear of slipping back into diet culture. The question comes from a listener who wants to get fit and strong and improve her health, but also feels confused about how weight loss actually works without calorie counting, restriction and obsessing over food again. We talk about overeating, fat storage, portion sizes, hunger, body trust and the fear many women have of “getting it wrong” when they stop dieting. We also explore the difference between healthy structure and diet culture, why so many women feel stuck in the all-or-nothing cycle, and how to approach weight loss in a slower, calmer and more sustainable way without becoming consumed by food. As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and why rebuilding trust, consistency and self-awareness matters so much. Click play and let’s dive in. To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive To contact Trisha McHale for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#316
May 19 · 40 min
Episode 316: 8 Things Keeping You Sluggish, Stuck & Starting Over
I went from feeling sluggish, unhealthy and like I was constantly starting over… to fit, strong and consistent. In this episode, I’m talking about what really had to change for me to finally stop the stop-start cycle and build healthy habits that actually felt sustainable. I share what life looked like before — the restrictive eating, the overwhelm, the shaky foundations, the pressure I was putting myself under, and why I kept failing even though I was trying so hard. We talk about stress, food, exercise, mindset, routines, emotional eating, boundaries, and the shift from constantly chasing weight loss… to focusing on becoming fit, strong and healthy. If you’ve ever felt like you’re forever “starting again”, this episode will really hit home. Click play and let’s dive in. To apply for membership to Jessica’s coaching program, Thrive Academy, go to www.jessicacooke.ie/apply
#315
May 12 · 50 min
Episode 315: Fear of Weight Gain, Family Illness & Staying Positive
In today’s episode, Trisha and I answer two listener questions. The first is about food, fear and body trust after a lifetime of dieting — wondering what your body’s “comfortable weight” actually is, and whether starting to eat three proper meals a day will lead to weight gain after years of restriction, skipped meals and constantly trying to stay at a certain weight. The second question is about trying to stay mentally strong while carrying a lot emotionally. Balancing work, family illness, grief, caregiving and daily life — while also trying to look after yourself through it all. We talk about the emotional load many women carry, and the reality that life can feel very heavy at times. As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and how to move from reacting to responding. Click play and let’s dive in. To apply for membership to Jessica’s coaching program, Thrive Academy, go to www.jessicacooke.ie/apply To contact Trisha for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#314
May 5 · 28 min
Episode 314: The 3 Things Quietly Blocking Your Results
If you feel like you’re doing your best… but still not seeing the results you want, this ones for you. Every Monday inside Thrive Academy, I read through check-ins from women just like you — and no matter the background, or starting point, the same three patterns come up again and again. I’ve been coaching women since 2007, and it’s incredible how consistent these barriers are. They’re not obvious. They’re not talked about enough. But they quietly get in the way of progress, consistency, and results. In this episode, I break down the three most common things I see that stop women from becoming fit, strong, and healthy — even when they’re trying. Once you see them, you can start to change them. This episode will help you understand what’s really going on, why you might feel stuck, and what to focus on instead so you can move forward with more clarity and confidence. Click play and let’s dive in.
#313
April 28 · 56 min
Episode 313: Self-Sabotage, Feeling Stuck & Finding Balance
In today’s episode, Trisha and I answer two listener questions. The first is about self-sabotage — feeling stuck in patterns around eating, exercise, perfectionism and OCD, despite knowing what to do. That cycle of one step forward, three steps back, and feeling exhausted by it. The second question is about consistency and boundaries — knowing what works for your body and routine, but struggling to stick to it when it impacts your social life, sleep and energy. As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and how to move forward. Click play and let’s dive in.
#312
April 21 · 37 min
Episode 312: You’re Doing The Work — So Why Aren’t You Seeing Results?
I’ve been here for years. Putting in the work and seeing no results. Putting in the work and seeing no results. In today’s episode, I break down the mistakes I used to make — and the ones I still see all the time. Fix these and you’ll start seeing real results, no matter what your age. Click play and let’s dive in.
#311
April 14 · 38 min
Episode 311: Night Cravings, Bulky Calves & Why You Feel Anxious
In today’s episode, Trisha and I answer three questions. The first is about a newer therapy called TMS (often referred to as Exomind) and whether something like this could help with food cravings — especially that feeling of being completely out of control at night. After trying all the usual strategies, this question really gets into whether it’s a deeper brain-based issue, and if something like this could “reset” things… or if it’s just an expensive quick fix. The second question is about bulky calves — walking daily, staying active, doing strength training… and still feeling like your calves look bigger than you’d like. The third question is about anxiety — and why it shows up even around things you enjoy. That feeling of self-consciousness, overthinking what you’re wearing, avoiding attention, and even holding back from wearing clothes you like. We unpack why this happens and how to start changing your relationship with it. As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and how to move from reacting to responding. Click play and let’s dive in. To apply for membership to Jessica’s Thrive Academy go to www.jessicacooke.ie/apply To contact Trisha for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750 About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
#310
April 7 · 23 min
Episode 310: How to Get Fit in Midlife and Actually See It on Your Body
In today’s episode, I’m showing you how to get fit in midlife in a way that actually works. No extremes. No constant restarting. I’ll walk you through how to train so you build real strength, add muscle, and start to see definition in your body — while keeping it consistent and doable week to week. This is about doing it properly. If you’ve been stuck in stop-start cycles, feeling like you’re either fully in or completely off… this will help you change that. Click play and let’s dive in.

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