Most people don’t realize they’re overwhelmed…until it shows up in their reactions.

Overthinking. Shutting down. Reaching for something just to get through the moment. 

But what if you could interrupt that, before the pattern takes over?

In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Catherine Marie Charlton, award-winning composer, speaker, and creator of One Minute Improv, to explore how a simple 60-second pause can reconnect you with yourself.

This conversation sits right at the intersection of:

• emotional awareness
 • creativity
 • nervous system regulation
 • and real-time decision making

Together, they explore how expression, through sound, movement, or writing, can shift your state in seconds.

Inside this episode:

• why overwhelm shows up before we recognize it
 • how a 60-second pause can interrupt patterns
 • the connection between creativity and emotional processing
 • why expression matters more than perfection
 • how to access your inner voice without words
 • simple ways to reset in high-pressure moments
 • how to replace unhealthy patterns with intentional ones
 • using movement, sound, or journaling as a release

And most importantly…

👉 how to come back to yourself, before you lose yourself in the moment.

Because the pause isn’t about stopping your life…

It’s about reconnecting to it.

🔗 CONNECT WITH CATHERINE MARIE CHARLTON

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🎧 LISTEN TO CATHERINE’S MUSIC!

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👉 Or simply ask your favorite smart device:
 “Play music by Catherine Marie Charlton.”

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This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

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