My guest today, Sunalie, is a warm and gifted journalist – and also a former client of mine.

During our time together, she had so many meaningful wins. Hearing about the specific shifts she made will help you strengthen your own confidence and communication skills – including how to feel more at ease when all eyes are on you. 

Sunalie has been with her partner for over 20 years, but they never got married. Not because she didn’t want to, but because the thought of standing in front of a room with all eyes on her felt overwhelming.

That tension – wanting a moment, but not wanting to be seen – is something many of us can relate to.

We shrink to protect ourselves. It’s a pattern we learn early. But at some point, most of us start questioning how we’re living, who we want to be, and whether we’re satisfied with how we’re showing up. We start wondering what else might be possible.

What you’re about to hear is a conversation about what can shift when you stop bracing for disappointment and start letting yourself be seen.

Sunalie didn't just learn to speak up more. She learned to share more. She learned to feel comfortable being herself. And that changed the trajectory of her work, her relationships, and her confidence.

If you’re at a similar crossroads – you’re successful, but you can feel that you’re still putting up walls or playing small – this episode will resonate. Enjoy!

❤️

If you’re listening and realizing you’re ready to begin your own transformation story, book a free consultation with me today. This is the work I love doing most – helping you get out of your head and start looking and feeling more confident in your communication.

Book your free communication coaching consultation

www.sarahmikutel.com

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

Are you procrastinating more than you think you are? In this episode, I’m talking about virtuous procrastination – the act of avoiding discomfort, uncertainty, or purposeful risk by busying yourself with work that appears responsible, generous, and good. Volunteering. Overcommitting. Over-preparing. It looks admirable, but sometimes it’s just a sneaky distraction from what’s most important to you. 

Read the article.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to stop procrastinating so you can live the life you truly want – let’s talk.

We can also chat on Insta :)

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

Comfort can quietly cost you the life you really want. When we play it too safe in the name of avoiding unpleasant thoughts or feelings, we drift away from our values and the things that bring meaning, energy, and connection. The Stoics offer a way back through intentional action, self-inquiry, and showing up with integrity – even when it’s uncomfortable.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

We can also chat on Insta :)

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

We often have something meaningful to say – but the way we say it can get in the way. We overload our listener with backstory, hoping to make them understand, and end up muddying the message instead. In this episode, I explore why this happens and how a small shift in how we speak can make a big difference.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

Carrie Bradshaw used to feel relatable. Now we accuse her of being unhinged.

But maybe that says more about us than it does about her.

Read the article.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

***

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

We’ve all had those moments where an insult or offhand comment sticks in our head. Hours later, we’re still replaying it, wishing we’d come up with the perfect comeback. But what if the strongest response isn’t a clever line at all?

In this episode, I explore what the Stoics – and even a surprising scene from Gladiator 2 – can teach us about handling insults and keeping our peace of mind. You’ll hear:

• Why chasing the “upper hand” keeps us stuck.
• How Epictetus, a former slave turned philosopher, framed the danger of being ruled by our emotions.
• A personal story about how even a small, everyday slight can get under our skin – and what to do about it.
• Practical tools to stay grounded when you feel like punching someone.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

***

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

To move forward, sometimes the most powerful thing you can do is pause and take stock of how far you’ve come. 

Read the article.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

I finally became a British citizen after years of putting it off – not because I didn’t qualify, but because perfectionism kept slowing me down. 

In this episode, I share the real reason I delayed, what happened when I shifted my focus from “perfect” to “done,” and revisit how the concept of maximizers vs. satisficers can help you move forward in your life.

Read the article (and come say hi on Substack).

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

Being blunt isn’t the same as being brave. In a culture that idolizes people who “say whatever they think,” we’ve started confusing impulsiveness for honesty, and arrogance for authenticity.

But unfiltered speech isn’t just lazy. Sometimes, it’s harmful.

In this episode, I explore the difference between courage and carelessness, and how to practice mindful communication without losing your voice or your values. 

Read the article.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

The Science of Connection: Building Bonds Through Small Acts of Love

In this episode, I share a brief moment with my nephew that opened up a bigger question: How do we create the kind of presence that people remember? 

I explore the science of likability, the concept of “Love 2.0,” and why the smallest gestures – eye contact, laughter, a kind word – have long-lasting emotional and health benefits. This isn’t about being charming or chosen. It’s about how we choose to show up.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

***

Does the phrase “public speaking” make you feel a little sick…even if it’s just a team meeting or a group conversation? 

I made something to help you.

Calm Your Nerves in 90 Seconds is a free anxiety-reduction toolkit with a guided meditation and journal to help you communicate with confidence.

Use it anytime your brain goes into overdrive and you need a reset.

https://sarahmikutel.com/reset

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.

What if the real key to growth isn’t pushing harder, but celebrating more?

In this episode, I’m sharing why savoring your wins matters – how it rewires your brain, reinforces your identity, and helps you live in alignment with your values.

If you’ve been rushing from one goal to the next, this is your invitation to pause, reflect, and really honor the actions you’re taking.

***

I’m your host, Sarah Mikutel, a communication and mindset coach. My work is about helping people like you share your voice, strengthen your relationships, and have more fun.

As an American expat living in the U.K., I value curiosity, courage, and joy. A few things I love: wandering European streets in search of the best vegetarian meal, practicing Italian, and helping my clients design lives that feel rich and meaningful.

If you're ready to have conversations that open doors – in your career, your relationships, and your life – let’s talk.

***

Do you ever go blank or start rambling when someone puts you on the spot? 

I created a free Conversation Cheat Sheet with simple formulas you can use so you can respond with clarity, whether you’re in a meeting or just talking with friends.

Download it at sarahmikutel.com/blanknomore and start feeling more confident in your conversations today.