Women In Wellness: Francesca Budesheim of Low-Key Spiritual On The Five Lifestyle Tweaks That Will Help Support People’s Journey Towards Better Wellbeing

Today, more than ever, wellness is at the forefront of societal discussions. From mental health to physical well-being, women are making significant strides in bringing about change, introducing innovative solutions, and setting new standards. Despite facing unique challenges, they break barriers, inspire communities, and are reshaping the very definition of health and wellness. In this series called women in wellness we are talking to women doctors, nurses, nutritionists, therapists, fitness trainers, researchers, health experts, coaches, and other wellness professionals to share their stories and insights. As a part of this series, we had the pleasure of interviewing Francesca Budesheim.

Francesca is a therapeutic coach with a master’s degree in clinical social work and over a decade of experience counseling. Combining her extensive training in both Eastern and Western therapeutic modalities, she has created a unique approach that helps individuals break free from anxiety, people-pleasing, and self-doubt. Her passion is guiding others to set healthy boundaries and step fully into their authentic selves. 

Thank you so much for joining us in this interview series! Our readers would love to “get to know you” better. Can you share your “backstory” with us?

I began my journey as a therapist, deeply drawn to understanding human resilience and the complex interplay of mind and body in healing. My path took a transformative turn when I noticed that traditional therapy, while immensely powerful, sometimes needed a bridge to more integrative, proactive approaches. This realization led me to become a therapeutic coach, where I combined my expertise in psychology with holistic tools like yoga and meditation to support people more dynamically. What began as a pursuit of better clinical outcomes grew into a mission: to help individuals reclaim their power, purpose, and peace through tailored, nurturing practices.

Can you share the most interesting story that happened to you since you started your career? What were the main lessons or takeaways from that story?

One story that stands out involves a client who initially came to me feeling utterly disconnected from their identity after experiencing a significant loss. Over time, through movement therapy, guided reflections, and tailored coaching sessions, they rediscovered a part of themselves that had been dormant. The turning point was a simple moment when they said, “I feel like I’m meeting myself for the first time.” That experience was a powerful reminder that healing isn’t always about going back to who we were; it’s often about meeting who we are becoming. The lesson? True transformation happens when we embrace the new versions of ourselves that come from growth and hardship.

It has been said that our mistakes can be our greatest teachers. Can you share a story about a mistake you made when you were first starting? Can you tell us what lesson you learned from that?

Early on, I was so eager to provide value that I sometimes overextended myself, trying to be everything for everyone. One day, I realized that I was so focused on accommodating everyone’s needs that I was starting to burn out. This culminated in a session where my energy was so depleted that I couldn’t be fully present for a client. That day was pivotal—I learned that setting boundaries and maintaining my own wellbeing was not only crucial for me but also essential to give clients the quality of support they deserved. Self-care for the healer is non-negotiable.

Let’s jump to our main focus. When it comes to health and wellness, how is the work you are doing helping to make a bigger impact in the world?

My work bridges the gap between traditional mental health support and holistic practices, creating a more accessible path for people to heal and thrive. By integrating coaching, movement, mindfulness, and therapeutic conversation, I empower clients to engage with their healing on multiple levels. This multidisciplinary approach is vital in a world where people’s needs are complex and varied. By normalizing integrative practices, I aim to inspire others to take proactive steps toward wellness and make holistic healing more mainstream.

Can you share your top five “lifestyle tweaks” that you believe will help support people’s journey towards better wellbeing? Please give an example or story for each.

1. Morning Mindfulness Routine: Start each day with 5–10 minutes of stillness or breathwork. One client shared that simply pausing with breath in the morning shifted her entire mindset for the day.

2. Movement as Medicine: Incorporate even small movements that are enjoyable. For example, a daily 15-minute yoga session can release tension and reset your energy.

3. Digital Boundaries: Dedicate device-free time, especially before bed. One client’s insomnia significantly improved after she established a no-screen rule 30 minutes before sleep.

4. Gratitude Journaling: Ending the day with three things you’re grateful for rewires your mind to notice positive aspects. A personal story: I witnessed profound shifts in a group workshop after integrating this practice.

5. Connection with Nature: A brief walk outdoors or grounding practices like sitting in a park can reduce anxiety. One powerful transformation I saw came from a client who started taking “nature breaks” during stressful workdays.

If you could start a movement that would bring the most amount of wellness to the most amount of people, what would that be?

I’d start a movement called “Pause to Heal.” It would encourage everyone to take conscious micro-pauses throughout their day to reconnect with themselves, breathe, and reset. This simple, collective act could decrease stress and create more mindful communities.

What are your “5 Things I Wish Someone Told Me Before I Started” and why?

1. Your energy is finite: Overextending helps no one. You can only pour from a full cup.

2. Success isn’t linear: Expect detours; they often hold the most growth.

3. You won’t be everyone’s answer: And that’s okay. Authentic connections over forced ones.

4. Rest is productive: Taking breaks is essential, not indulgent.

5. Trust the process: Progress can be invisible but significant.

Sustainability, veganism, mental health, and environmental changes are big topics at the moment. Which one of these causes is dearest to you, and why?

Mental health resonates most with me. Our collective wellbeing shapes how we interact, create, and sustain meaningful change in other areas like sustainability and environmentalism. Without mental wellness, long-term progress in other causes can be difficult to maintain.

What is the best way for our readers to further follow your work online?

Readers can follow my work and access resources through multiple platforms. You can connect with me on Instagram at @lowkeyspiritual, where I share tips, reflections, and updates related to mental health and personal growth. For more comprehensive self-guided support, consider joining the Low-Key Club, an online private platform that provides a library of evidence-based healing resources and tools. Finally, if you’re looking for more personalized guidance, I am currently accepting clients for 1:1 coaching. This is an opportunity to work with me directly on overcoming people-pleasing, building confidence, and embracing your authentic self. All this info can be found on my social, @lowkeyspiritual, or on my site: www.lowkeyspiritual.com.

Thank you for these fantastic insights! We wish you continued success and good health.