In this episode of 'Fuck Fear with Christine Sprately,' Christine dives into the concept of HALT (Hungry, Angry, Lonely, Tired) and its vital role in emotional and hormonal regulation. Designed to provide practical tools for listeners, Christine shares personal anecdotes, scientific studies, and actionable advice on maintaining balanced moods and reactions by addressing basic needs. Whether you're facing stressful situations or general day-to-day interactions, understanding and using HALT can he...
Aug 05, 2025•47 min•Ep. 49
In this episode of 'Fuck Fear with Christine Spratley,' Christine shares her unique 21/7 rule—a self-developed technique to help manage overwhelming emotions and reduce rumination. Christine introduces the rule as a tool for emotional regulation, especially useful during challenging times, such as her recent divorce mediation. Using Cognitive Behavioral Therapy principles, she explains how limiting oneself to 21 minutes a day, divided into seven 3-minute slots, can significantly curb the habit o...
Aug 01, 2025•26 min•Ep. 48
In this episode of 'Fuck Fear with Christine Spratley' we dive into the theme of change and fear. Christine reflects on her life changes since leaving corporate, discussing the impact of 'Who Moved My Cheese?' by Dr. Spencer Johnson. She explores the book's characters and their reactions to change, urging listeners to think about their responses to life's shifts. Christine shares personal insights on overcoming fear, embracing new opportunities, and the importance of periodic self-assessment. Th...
Jul 29, 2025•44 min•Ep. 47
In this episode of 'Fuck Fear with Christine Spratley,' Christine dives deep into the concept of living your life according to your own unique recipe. She emphasizes the importance of embracing your individuality, applying frameworks to your personal context, and resisting the urge to download someone else's formula for fulfillment. Sharing personal experiences, Christine highlights the significance of understanding yourself, continuously reexamining your choices, and valuing your own journey. J...
Jul 25, 2025•36 min•Ep. 46
Join Christine Spratley in this episode of 'Fuck Fear' as she discusses the complexities of dealing with difficult and emotionally taxing individuals, drawing on her personal experiences and insights. Christine shares her strategies for recognizing toxic behaviors, setting boundaries, and maintaining emotional stability. Learn how to avoid handling the 'turds' in life, limiting your interactions with emotionally immature and challenging people, and participating in their insanity when necessary....
Jul 22, 2025•38 min•Ep. 45
In this episode of 'Fuck Fear with Christine Spratley', Christine discusses the profound impact of the words we choose to use in our daily lives. She highlights the importance of reframing negative and absolute language into positive, action-oriented words. Through personal anecdotes and neurobiological insights, Christine explains how changing our language can reduce stress, enhance our sense of autonomy, and improve our overall well-being. Tune in to learn practical tips on how to track and mo...
Jul 18, 2025•38 min•Ep. 44
In this episode of Fuck Fear with Christine Spratley, Christine discusses overcoming fear and embracing one's true potential. Taking a unique approach, Christine shares personal anecdotes, encourages the audience to confront their fears, and highlights the importance of taking up space in both personal and professional settings. She delves into the societal conditioning of women to conform to smallness and provides actionable steps to break free and assert oneself. This episode is packed with mo...
Jul 15, 2025•50 min•Ep. 43
In this episode of 'Fuck Fear with Christine Spratley,' Christine delves into the experience of handling those off-kilter days, affectionately dubbed 'Francis days.' Drawing from the classic comedy film 'Stripes,' she explores the concept of being ornery and the importance of having controlled catharsis through humor, cussing, and other personal outlets. Christine shares her candid moments, discussing the balance between maintaining composure and allowing space for raw, unfiltered emotion while ...
Jul 11, 2025•34 min•Ep. 42
In this episode of 'Fuck Fear with Christine Spratley,' Christine delves into the concept of closure, inspired by a reel she discovered on Instagram. She discusses the misconceptions around waiting for closure from others and emphasizes the importance of self-provided closure, especially in toxic relationships and unfulfilling jobs. By sharing personal experiences and insights, Christine highlights the significance of recognizing one’s worth, setting boundaries, and moving forward for personal g...
Jul 08, 2025•30 min•Ep. 41
Ria is back In this episode of 'Fuck Fear with Christine Spratley,' Christine dives deep into the complexities of burnout, discussing its symptoms, causes, and remedies. Rhe conversation navigates the challenges of managing workplace stress, recognizing personal and systemic issues, and the importance of replenishing oneself. They share personal experiences, practical tips, and the significance of autonomy in preventing burnout. Whether it's balancing work responsibilities, personal relationship...
Jul 01, 2025•1 hr 7 min•Ep. 40
In this episode of 'Fuck Fear with Christine Spratley,' Christine and special guest Ria delve into the complex topic of burnout, exploring its systemic roots and how it disproportionately affects women. They discuss myths about burnout, the psychological and physical costs, and the impact of the chronic stress many women face in both professional and personal spheres. Join the conversation to uncover why burnout isn't just about overworking yourself and learn how to identify and address structur...
Jun 27, 2025•1 hr 2 min•Ep. 39
Mastering Empathy & Communication: Final Episode of LUVE Series with Christine Spratley In this concluding episode of 'F*ck Fear with Christine Spratley,' Christine and Joe delve into the importance of empathy in both personal and professional settings. They review the LUVE method—Listen, Understand, Validate, and Empathize—focusing on the final segment, Empathy. This episode explores different types of empathy, the physiological and psychological benefits of empathetic communication, and th...
Jun 24, 2025•47 min•Ep. 38
Fuck Fear with Christine Spratley: Exploring Validation and Emotional Safety Join Christine Spratley as she delves deep into the concept of validation in this episode of 'Fuck Fear.' Christine shares insights on 'action-oriented acceptance' and how it’s essential for personal and professional relationships. Through engaging discussions and practical examples, Christine outlines six practical validation moves inspired by dialectical behavior therapy and emphasizes the importance of listening, und...
Jun 20, 2025•55 min•Ep. 37
This is episode 3 in a 5 part series on L.U.V.E. Understanding with Cognitive Empathy: Navigating Perspectives In this episode of 'Fuck Fear with Christine Spratley: Living Like a Head Bitch in Charge,' Christine explores the concept of 'Understanding' in communication, particularly in relationships. She delves into cognitive empathy and perspective-taking, emphasizing the importance of understanding others' logic without abandoning one's own perspective. Christine shares anecdotes, discusses te...
Jun 13, 2025•44 min•Ep. 36
PART 2 of 5 Mastering the Art of Listening: Overcoming the Advice Monster | Fuck Fear with Christine Spratley In this episode of 'Fuck Fear with Christine Spratley,' Christine dives into the challenges of overcoming the 'advice monster' and the importance of truly listening in relationships and coaching. She shares insights from Michael Bungay Stanier's TED Talk, emphasizing the significance of asking questions and letting others be the heroes of their own stories. This episode is the second in ...
Jun 10, 2025•52 min•Ep. 35
LUVE: The 4-Part Code for Communicating with Anyone—Without Losing Your Cool, Your Credibility, or Your Mind” In this episode of 'Fuck Fear,' Christine Spratley introduces the concept of LUVE (Listen, Understand, Validate, Empathize) as a way to improve relationships and communication. She explains how this approach, inspired by various experts and personal experiences, can help navigate difficult conversations and enhance emotional connections. Through engaging stories and practical advice, Chr...
Jun 06, 2025•53 min•Ep. 34
In this episode, join our host as she returns to the studio to share tales from her recent trips to Paris and Spain. Beginning with a humorous exchange about shots, the discussion quickly shifts to her 'mugshots' - daily coffee mug photos she sends out. She reflects on her keynote speech in Paris, her healing time in Valls, Spain, and the unexpected but necessary downtime she experienced there. Through vivid storytelling, she illustrates the importance of being prepared to receive what one asks ...
Jun 03, 2025•30 min•Ep. 33
You Were Strong Enough to Carry It—Even Stronger to Set It Down In this episode of 'Fuck Fear with Christine Spratley', Christine welcomes her friend Ria to discuss the power of letting go, embracing joy, and tuning into one's body. They dive into personal anecdotes and experiences about carrying emotional and physical burdens, and provide practical advice on how to set them down for personal growth. The conversation covers the importance of taking the next best action, building a supportive tri...
May 30, 2025•1 hr•Ep. 32
Living Curiously: Overcoming Fear and Embracing Life's Questions with Christine Spratley In this episode of 'Fuck Fear,' Christine Spratley delves into the concept of being 'asleep dreaming you're awake' and the importance of curiosity in personal growth. Christine reflects on her experiences in Alcoholics Anonymous and the wisdom she's gathered about questioning one's beliefs and assumptions in various facets of life, from professional careers to personal relationships and spiritual beliefs. Sh...
May 27, 2025•37 min•Ep. 31
Reconnecting Family Ties: Finding a Brother and Rediscovering Joy at 54 In this heartfelt episode of 'Fuck Fear with Christine Spratley,' Christine shares an emotional journey of reconnecting with her long-lost brother Scott. From speaking engagements in Denver to meeting Scott for the first time, Christine narrates her experiences and newfound relationships with Scott and his son, Caleb. As an adoptee who never expected to find her birth family, Christine recounts the joy and surprises she enco...
May 23, 2025•22 min•Ep. 30
In this episode of 'Fuck Fear with Christine Spratley,' Christine explores the concept of identity and the ways we often negotiate against ourselves. Sharing personal anecdotes, including her journey of house-hunting and life after leaving the corporate world, Christine emphasizes the importance of knowing and being true to oneself. She discusses the pitfalls of self-negotiation and the importance of putting oneself first, whether through small actions like wearing red lipstick or making signifi...
May 20, 2025•31 min•Ep. 29
Discovering True Identity and Fulfillment | Fuck Fear with Christine Spratley - Part 3 In this captivating episode of 'Fuck Fear with Christine Spratley', Christine examines the concept of individual identity and fulfillment. Inspired by a LinkedIn post and personal interactions, she delves into the differences between purely sensory pleasures and deeper self-actualization. Christine discusses societal norms, gender roles, and expectations, emphasizing the importance of understanding one's true ...
May 16, 2025•37 min•Ep. 28
In Part 2 of the 'Fuck Fear' identity series, Christine Spratley delves deep into the importance of understanding one's identity beyond the roles we play. She explains how different roles are merely venues for expressing our true selves and shares personal experiences and insights on identifying and bridging the gaps between how we present ourselves and who we truly are. Christine talks about societal expectations, personal growth, and the challenges of staying true to oneself amidst external pr...
May 13, 2025•30 min•Ep. 27
Join Christine Spratley in this enlightening episode of 'Fuck Fear' as she dives deep into the concept of identity and fulfillment. Drawing from personal experiences and professional coaching sessions, Christine explores how roles and relationships often define our identities, and how true fulfillment comes from understanding who we are beyond those labels. She introduces a practical exercise involving three columns to help listeners assess their roles, daily actions, and the aspects they truly ...
May 09, 2025•29 min•Ep. 26
In this episode of 'Fuck Fear with Christine Spratley,' Christine dives into the true meaning of fulfillment, particularly in the context of women striving for professional and personal happiness. She addresses women's common challenges in both work and personal life when pursuing their passions and fulfillment. Drawing on studies from Gallup and McKinsey, she illustrates how fulfillment can boost engagement and profit margins. Christine also shares personal anecdotes and strategies for overcomi...
May 06, 2025•35 min•Ep. 25
The Power of Your Inner Circle: How Company Shapes Success In this compelling episode titled 'The Company You Keep,' the speaker delves into the profound impact of relationships on personal and professional growth. Drawing insights from recovery and referencing studies like Dr. David McClellan's 90% rule, listeners learn that up to 95% of success or failure is influenced by the people we associate with. The discussion emphasizes the importance of surrounding oneself with a supportive 'tribe' and...
May 02, 2025•37 min•Ep. 24
Join Christine Spratley in this episode of 'Fuck Fear' as she shares invaluable lessons from her time as a professional boxer at Richard Lord's Boxing Gym, Austin, Texas. Christine delves into how the discipline, strategies, and mantras from the boxing ring directly apply to the business world. Learn about protecting yourself, staying alert, and advancing strategically in your career. Perfect for anyone looking for motivation and practical advice on navigating challenges in business and life. 00...
Apr 29, 2025•32 min•Ep. 23
Join Christine Spratley in this episode of Fuck Fear as she delves into the challenges and strategies of effective delegation and managing up in the business world, especially for women. Christine shares valuable insights from key books like 'If You Want It Done Right, You Don't Have To Do It Yourself' and 'The Subtle Art of Not Giving a F*ck,' emphasizing the importance of clarity, authority, and setting boundaries. Learn how to empower your team, reduce burnout, and enhance your influence with...
Apr 25, 2025•41 min•Ep. 22
Christine delves into the concept of the 'authorizing environment' in the workplace, particularly focusing on the dominance of the 'boys club.' Drawing on her experience from a Women in Economic Development Forum speech, Christine shares compelling statistics, strategies for navigating male-dominated spaces, and practical advice for women to assert their authority and break through workplace barriers. This episode is packed with insights and actionable tips for women aiming to rise professionall...
Apr 22, 2025•43 min•Ep. 21
In this episode, Christine Spratley discusses the common habit of dismissing one's own health issues with the phrase 'I'm fine.' She delves into the challenges of self-advocacy, particularly among women, and shares her personal experiences with hormone replacement therapy and dealing with severe back pain. Christine emphasizes the importance of actively listening to one's body, seeking second opinions, and ensuring effective communication with healthcare providers. She also highlights alarming s...
Apr 18, 2025•46 min•Ep. 20
