#28 How to conquer stress with a holistic approach – Kirsten Pontius


Today my guest is Kirsten Pontius. Kirsten is an expat, she is a wellness specialist. She works with individuals on their personal wellbeing but she also works with staff in international schools who are often forgotten! Kirsten and I met a few years ago in a workshop and we have recently reconnected. She gives us her insights and shares tools we can use when we are overwhelmed, which can definitely happen when our partner’s are away and we are the only adult at home.

In This Episode:

We’re meant to have that kind of elevated stress response, 1%-3% of our lives

  • 01:55 Helping families of staff of international schools
  • 04:40 Kirsten’s story: from long-distance dating to 15 years abroad to holistic support
  • 09:15  How can we break up the stress response so that we are not living in it all day every day. Especially when we feel there is no time to stop.  
  • Reclaim time 
  • Flexing the breath muscle with a breath point
  • Telling your body you are safe
  • Use a 3-min timer
  • 24:20 Plan B as a  Baseline
  • Buiding minimums 
  • Building routine and automation to reduce decision fatigue when we live transient and changing lives
  • 32:33 Achievable morning and evening routines as downtime 
  • 36:38 Considering what we are modeling
  • 38:49 It’s not the expat ‘holding the fort’ lifestyle
  • 41:00 Food intolerances and travel

Resources mentioned in the episode:

Kirsten’s next Refresh Program will run: Sept 13 – Oct 18, 2023

Contact Kirsten




Rhoda Bangerter

Rhoda Bangerter is a coach who has lived abroad with a travelling husband for over 16 years. She helps home based mums and dads live an intentional life and build family togetherness even when their partner is away a lot for work.

Leave a Comment