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How to Break Free from the Good Girl Cage

Have you ever ticked all the boxes of success — career, family, achievements — yet felt a quiet voice inside whispering “this isn’t really me”?
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That’s the cage many ambitious women find themselves in: invisible, self-imposed, and often built from years of people-pleasing and perfectionism.
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In this episode of The Brilliant Business Book Festival, I’m excited to be joined by Katia Vlachos, reinvention coach and author of the book, Uncaged.
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Katia shares how she broke free from her own “good girl” conditioning and how you can begin dismantling your own bars … one choice at a time.
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This episode is a must-listen if you’ve ever felt stuck, small, or secretly craving a life that feels more like your own.
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Prefer to WATCH?

Watch the episode on YouTube here >

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“Breaking free doesn’t make life harder — it makes everything feel more natural, aligned, and effortless.” – Katia Vlachos

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The Cage We Don’t See

For Katia, the “good girl” cage began in childhood: saying ‘Yes’ when really she wanted to say ‘No!’, striving for approval, and sacrificing her own needs to meet others’ expectations.
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And yet, as she explains, cages aren’t external — they live in our minds. The longer we stay inside them, the more natural they feel.

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Why We Stay Stuck

Katia identifies three main fears that keep women caged:
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• Fear of the unknown: “Do I really have what it takes?”
  
  
• Fear of failure: “What if I lose everything I’ve built?” “What will people think?”
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• Fear of disappointing others: “What will people think?”
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But she reminds us that reinvention doesn’t mean burning everything down. It’s often about building a bridge from where you are now to where you long to be.

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“You don’t have to be a ‘good girl’ or a ‘bad girl’ — you get to be your girl, living by your own rules and values.” – Katia Vlachos

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The First Step Toward Freedom

Awareness is always the beginning. Katia calls it “noticing the bars of your invisible cage.” And the signs are there once you stop and tune into how you feel. For example, your clues might be the discomfort of agreeing to something that doesn’t feel right, or the guilt that surfaces when you prioritise yourself.

From there, the key question becomes: What do I want instead? Even if it feels hard to answer, that’s where freedom begins.

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The Power of Support

Breaking free isn’t something you have to do alone. Katia encourages finding even one person who truly sees you and supports your reinvention.

As she shares, being witnessed — whether in a coaching relationship, a women’s circle, or a trusted friendship — is a powerful catalyst for transformation.

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Life Beyond the Cage

Freedom doesn’t look like rebellion. It looks like an alignment.

Katia describes life beyond the cage as more natural and flowing. Decisions feel lighter. Visibility becomes less daunting. And self-compassion acts as the net that makes risk-taking possible, because even if you stumble, you know you’ll have your own back.


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A Final Thought to Reflect On

You don’t need a dramatic turning point to step into your next chapter. Often, it starts with the smallest moments of awareness, followed by one brave choice.

So ask yourself: Where might you already be holding the keys to your own cage?

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Want to explore what this could look like for you?

‍Learn more about the ways you can work with Melitta Campbell to uncover your Value Sweet Spot to market, sell and grow your business confidently, and always on your terms.

Working with Melitta > 

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About Katia

Katia Vlachos is a reinvention coach and bestselling author of "Uncaged: A Good Girl's Journey to Reinvention," a memoir which explores the themes of breaking free from social conditioning, making bold choices, and reclaiming one’s authentic self. Through her coaching, writing, and speaking, Katia is passionate about supporting women to identify and dismantle their mental "cages" and design fulfilling, uncaged lives that reflect who they are. Currently based in Zurich, Katia has spent 30 years as an expat and is a global mobility expert. Her work has been featured in the New York Times, Financial Times, Harvard Business Review, The Telegraph, Forbes, BBC Radio and many media outlets globally.
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Read Katia's Book: Uncaged

Listen to Katia’s Audio Confessions: The Good girl Recovery Roadmap
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Learn More About Katia’s Strategy:  The Uncaged Method

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Connect with Katia

Website    LinkedIn

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About Your Host, Melitta Campbell

Melitta Campbell is an award-winning business coach, TEDx speaker, author of A Shy Girl’s Guide to Networking and founder of the Dream Clients Club.

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Through her Value Whispering^TM Blueprint, she helps introverted female entrepreneurs build quietly impactful businesses that grow through clarity, trust, and alignment.

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Learn more about working with Melitta here

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