Rise: Recent Episodes
Julia Carson and Elizabeth Vaughan
Rise is the podcast where we talk about the big things and the little things which help us rise above our challenges and ultimately thrive. Hosted by Elizabeth Vaughan and Julia Carson - a psychologist and a therapist who walked out of a bar and became good mates in sobriety.
Today's episode of Rise was recorded in early August 2024, in the midst of the far right riots in the UK so we are chatting about how we self-support when the world feels overwhelming - is it possible to thrive at all in the modern world and, if so, how do we strike the balance between self-protection and keeping our hearts open and compassionate towards the suffering of others?
Resources mentioned:
Brené Brown: https://brenebrown.com/
Collective effervescence:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9473704/
Dr Rangan Chatterjee: https://drchatterjee.com/
Happy Place: https://www.happyplaceofficial.co.uk/
Soberistas sobriety support community: https://soberistas.com/
Awe: The Transformative Power of Everyday Wonder by Dacher Keltner: https://www.dacherkeltner.com/
DBT Opposite to Emotion Action skill: https://dbt.tools/emotional_regulation/opposite-action.php
Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
Gabby Bernstein: https://gabbybernstein.com/
Self-Compassion - Kristin Neff: https://self-compassion.org/
Elizabeth Gilbert: https://www.elizabethgilbert.com/
Gratitude journaling: https://positivepsychology.com/gratitude-journal/
Mel Robbins: https://www.melrobbins.com/
Tara Swart: https://www.taraswart.com/
The Sober Revolution by Lucy Rocca and Sarah Turner: https://www.hachette.co.uk/titles/lucy-rocca/the-sober-revolution/9781783752089/
Blackout by Sarah Hepola: https://sarahhepola.com/
This Naked Mind by Annie Grace: https://thisnakedmind.com/annie-grace/
Finding Peace in a Frantic World by Mark Williams and Danny Pelman: https://franticworld.com/free-meditations-from-mindfulness/
Calm app: https://www.calm.com/
The Sober Butterfly Collective: https://soberbutterflycollective.com/
Love Sober: https://www.lovesober.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Following on from last episode's chat with Sarah we are delighted to welcome Elaine Bonfrer to Rise, to talk with us in more detail about the power of breathwork. Elaine is a therapeutic coach and Owaken Breathwork practitioner, whose passion is empowering the people she works with to heal and let go of whatever is holding them back, to help them connect to their heart wisdom and intuition and so to create ripples of love and impact in the world. As well as sharing her personal story with us, this episode is full of so much practical wisdom and Elaine even generously guides us through a simple yet beautifully powerful breathing exercise.
Elaine's website: https://elainebonfrer.com/
Elaine's Instagram: https://www.instagram.com/elainebonfrer_arise/
Resources mentioned:
Aubrey Marcus: https://www.aubreymarcus.com/
Owaken breathwork: https://www.owaken.com/
Box breathing: https://www.verywellhealth.com/box-breathing-8423967
3-4-5 breath: https://drchatterjee.com/the-3-4-5-breath/
Soberistas sobriety support community: https://soberistas.com/
Elizabeth Gilbert: https://www.elizabethgilbert.com/bio/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today we are thrilled to welcome our sober sister Sarah Rusbatch to Rise to chat about her amazing book Beyond Booze: How to Create a Life You Love, Alcohol Free. Sarah is an accredited grey area drinking coach, motivational speaker and now bestselling author who has supported thousands of women worldwide to quit drinking and rediscover themselves as a result. Her brilliant book is an amalgamation of her years of coaching experience and lessons learned on her own sober journey, offering a comprehensive toolkit for anyone looking for ways to self support in healthy and truly nourishing ways. Needless to say this is all right up our street and we absolutely loved catching up with her.
Buy Beyond Booze here: https://www.wob.com/en-gb/books/sarah-rusbatch/beyond-booze/
Sarah's website: https://sarahrusbatch.com/
Sarah's Instagram: https://www.instagram.com/sarahrusbatch/
Sarah's free Facebook group The Women's Wellbeing Collective: https://www.facebook.com/groups/342319476897067/?_rdc=1&_rdr
Resources mentioned:
Love Sober: https://www.lovesober.com/
Hello Sunday Morning: https://hellosundaymorning.org/
Soberistas: https://soberistas.com/
Mindfulness: Finding Peace in a Frantic World by Mark Williams and Danny Penman: https://franticworld.com/
Conscious connected breathwork: https://ibfbreathwork.org/conscious-connected-breathwork/
Breath of fire: https://kundalini.yoga/breaths/breath-of-fire
HOME podcast (Holly Whitaker and Laura McKowen): https://podcasts.apple.com/us/podcast/home-podcast/id1021126077
Barbara Fredrickson's Broaden and Build Theory: https://positivepsychology.com/broaden-build-theory/
Dialectical Behaviour Therapy (Emotional Regulation Skills): https://dialecticalbehaviortherapy.com/
David Goggins: https://davidgoggins.com/
VIA Character Strengths: https://www.viacharacter.org/
Liz's website for the Badass Bookclub: https://lizfolan.com/f/badass-book-club-summer-reads
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today on Rise, by popular request, we are taking a bit of a retrospective look back at previous episodes and, in particular, our good intentions with the Rise and Shine actions to see if we actually took our own advice and, if not, why not!
Resources mentioned:
Liz's summer challenge: https://lizfolan.com/ and https://www.instagram.com/sunrisesobriety/
The Artist's Way: https://juliacameronlive.com/the-artists-way/
Atomic Habits by James Clear: https://jamesclear.com/books
Tiny Habits by BJ Fogg: https://tinyhabits.com/
The mammalian diving reflex: https://manhattancbt.com/archives/1452/dbt-tipp-skills/
Indistractible by Nir Eyal: https://www.nirandfar.com/indistractable/
Ultraprocessed People by Dr Chris Van Tulleken: https://www.penguin.co.uk/books/451300/ultra-processed-people-by-tulleken-chris-van/9781529900057
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today on Rise we are chatting with Alex Clapp, one of the co-founders of Claritee, a new sober events company which is currently hosting monthly sober club nights in North West England as well as corporate sober events and more. Alex shares his personal story with us with so much authenticity, talking about how a physical health problem combined with a reluctance to talk about his emotions led to addiction but ultimately to recovery and a new life focused on living with purpose and giving back to others.
Resources mentioned:
Claritee: https://www.clariteegroup.co.uk/our-events
Club Claritee: https://www.clubclaritee.uk/
Claritee on Instagram: https://www.instagram.com/clariteegroup/
Soberistas sobriety support community: https://soberistas.com/
Sober Dave: https://www.soberdave.co.uk/
One Year No Beer: https://www.oneyearnobeer.com/
Morninggloryville sober raves: https://morninggloryville.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are exploring a new format we are planning to introduce with our guests - a reflective exercise based around the letters R, I, S and E:
R - What does the word Rise bring up for you?
I - What inspires you?
S - What is your superpower?
E - What excites and energises you?
We loved hearing each other's answers to these questions and we can't wait to explore them with future guests.
Resources mentioned:
Building Bliss podcast: https://www.buildingbliss.co.uk/
Soberistas sobriety support community: https://soberistas.com/
Maslow's hierarchy of needs: https://www.simplypsychology.org/maslow.html
Still I Rise by Maya Angelou: https://www.poetryfoundation.org/poems/46446/still-i-rise
Lady Lazarus by Sylvia Plath: https://www.poetryfoundation.org/poems/49000/lady-lazarus
The Artist's Way by Julia Cameron: https://juliacameronlive.com/the-artists-way/
The Blindboy Podcast: https://play.acast.com/s/blindboy
Elizabeth Gilbert: https://www.elizabethgilbert.com/bio/
Brené Brown: https://brenebrown.com/about/
Lucy Rocca: https://www.lucyroccalifecoaching.com/
Holly Whitaker: https://www.hollywhitaker.com/
Laura McKowen: https://www.lauramckowen.com/about
Gabby Bernstein: https://gabbybernstein.com/
Glennon Doyle: https://momastery.com/
This Naked Mind by Annie Grace: https://thisnakedmind.com/annie-grace/
Tiny Habits by BJ Fogg: https://tinyhabits.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are delighted to welcome Rose Long to the pod - Rose is wonderful coach with a raft of qualifications in life coaching including health, recovery, self-expression and life changes and she is also a qualified yoga teacher. She is joining us today for a chat about how yoga has helped all three of our recovery journeys and how yogic practices can support us to reach our potential and thrive in life.
Rose's website (including access to her online and in person courses and classes): https://www.roselong-lifechanges.com/about
HOME podcast with Holly Whitaker and Laura McKowen: https://podcasts.apple.com/us/podcast/home-podcast/id1021126077
High on Yoga (online kundalini yoga classes): https://highonyoga.co.uk/
The Dry: https://www.itv.com/watch/the-dry/10a1875
HeartMath Institute: https://www.heartmath.org/
My Happy Mind (mental wellbeing tools for kids): https://myhappymind.org/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
We're back! Thanks to all our listeners for bearing with us while we took our own advice and dialled things back for a self-care break last month. We're now recharged and raring to go and this week is a good one. We're exploring the differences in how we perceive the world depending on where we are on the introversion/extraversion spectrum and how this fits in with how we look after ourselves and thrive in our lives.
Resources mentioned:
Claritee sober corporate events: https://www.clariteegroup.co.uk/
Sober Dave: https://www.soberdave.co.uk/
Millie Gooch: https://sobergirlsociety.com/
Proud and Sober: https://www.instagram.com/proudandsober/
Susan Cain (author of Quiet and Bittersweet): https://susancain.net/
The Artist's Way: https://juliacameronlive.com/the-artists-way/
This Naked Mind by Annie Grace: https://thisnakedmind.com/
Big Five personality traits: https://www.simplypsychology.org/big-five-personality.html
Myers-Briggs personality test: https://www.16personalities.com/free-personality-test
VIA Character Strengths: https://www.viacharacter.org/
Lumie lightboxes: https://www.lumie.com/
Liz's Badass Bookclub: https://lizfolan.com/
The Outrun by Amy Liptrot: https://www.wob.com/en-gb/books/amy-liptrot/outrun/9781786894229
Kate Baily (Love Your Sober Year): https://www.katebaily.com/
Sober Butterfly Collective: https://soberbutterflycollective.com/
Wild swimming in Wales: https://www.visitwales.com/accommodation/glamping/faraway-follies-2168209
Collective Effervescence: https://greatergood.berkeley.edu/article/item/why_experiencing_joy_and_pain_in_a_group_is_so_powerful
Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Welcome back to Rise and happy Valentine's Day! To celebrate we are chatting today about self-love - how we support and nurture ourselves through the good times and the tougher ones.
Resources mentioned:
Liverpool Live Radio: https://www.liverpoolliveradio.com/
Liz's website: https://lizfolan.com/
VIA character strengths: https://www.viacharacter.org/
The Life Audit by Caroline Righton: https://www.wob.com/en-gb/books/caroline-righton/life-audit/
The Huberman Lab podcast: https://www.hubermanlab.com/all-episodes
David Goggins: https://davidgoggins.com/
Laura McKowen: https://www.lauramckowen.com/about
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
The Science of Happiness podcast: https://greatergood.berkeley.edu/podcasts/series/the_science_of_happiness%C2%A0
Ultra-processed People by Chris Van Tulleken: https://www.wob.com/en-gb/books/chris-van-tulleken/ultra-processed-people/
Feel Better Live More podcast: https://drchatterjee.com/blog/category/podcast/
Dialectical behaviour therapy: https://dialecticalbehaviortherapy.com/
Gabby Bernstein: https://gabbybernstein.com/
Loving kindness meditation: https://ggia.berkeley.edu/practice/loving_kindness_meditation
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week Liz and Julia are chatting about all things January and, in particular, the ways we beat the January blues through self-care (which as we know is so much more than bubble baths), permission to rest, tuning in to our daily needs and gentle intention setting.
Resources mentioned:
Liz's website featuring her brilliant January challenge: https://lizfolan.com/
Diary of a CEO podcast: https://stevenbartlett.com/the-diary-of-a-ceo-podcast/
An Ex-Drinker's Search for a Sober Buzz by John Seabrook: https://www.newyorker.com/magazine/2021/09/27/an-ex-drinkers-search-for-a-sober-buzz
RebelFit: https://rebelfit.co.uk/
Simple Abundance by Sarah Ban Breathnach: https://www.sarahbanbreathnach.com/
The Daily Stoic by Ryan Holiday: https://ryanholiday.net/books-courses/
The Almanac: A Seasonal Guide to 2024 by Lia Leendertz: https://shop.nationalarchives.gov.uk/collections/beautiful-books-for-winter/products/the-almanac-a-seasonal-guide-to-2024
She Recovers Every Day by Dawn Nickel: https://dawnnickel.com/book/
Huffington Post: https://www.huffingtonpost.co.uk/
Roy Bassnet on Liverpool Live Radio (featuring Liz every week for Feel Good Friday!): https://www.liverpoolliveradio.com/roy-basnett/
Brené Brown books: https://brenebrown.com/books-audio
Evolve journal: https://www.evolvejourney.co.uk/
Laura McKowen: https://www.lauramckowen.com/about
Rob Bell: https://robbell.com/
Freedom Mastery planners: https://freedommastery.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Welcome back to our first episode of 2024! Today we are chatting with our first transatlantic guest, Texas-based creative author and body positivity advocate Jesica Medellin. Jesica is the author of the beautiful anthology First Moon Manual: Letters to Our Daughters which is aimed at young women starting their menstrual cycles and those who love and support them. As mums of girls that age ourselves we loved this chat but there is so much in Jesica's work which is of interest to anyone who experiences menstruation or who is navigating any hormonal shifts such as post-natal symptoms or menopause. We hope you find this chat as interesting and uplifting as we did.
Trigger warning: reference to pre-menstrual mental health issues including thoughts of suicide.
Order First Moon Manual in the UK here: https://www.amazon.co.uk/First-Moon-Manual-Letters-Daughters/dp/B0B37KWV1B
Jesica's website (including links to order First Moon Manual in the US): https://www.jmmedellin.com/home
Jesica's Instagram: https://www.instagram.com/firstmoonmanual/
NHS advice on menstruation: https://www.nhs.uk/conditions/periods/period-problems/
Support for teenagers around menstruation: https://www.childline.org.uk/info-advice/you-your-body/puberty/periods/
PMDD support: https://iapmd.org/
Post-natal support: https://pandasfoundation.org.uk/
Menopause support: https://menopausesupport.co.uk/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Merry Christmas to all our lovely listeners. Today on Rise we have a treat for your tastebuds as well as your ears, as we are chatting with Emma Newman, alcohol free drinks expert and mocktail maker extraordinaire. Many of you will know Emma from her @emma_sobersonic Instagram account where she showcases the latest and best in alcohol free drinks as well as chronicling her own sober journey. She is also a regular contributor to Low and No Drinker magazine and the winner of a national mocktail competition where she flew the flag for us all as the only sober competitor. We had the best time chatting with Emma and we're sure you'll enjoy hearing about her path to sobriety and her top tips for hangover-free festive tipples - cheers!
Emma's subscription box with Wise Bartender (a steal at £14.99 a month): https://wisebartender.co.uk/index.asp?function=search
Low and No Drinker Magazine: https://www.lownodrinkermagazine.com/
Emma's Instagram: https://www.instagram.com/emma_sobersonic/
Emma's recipe for alcohol free Bailey's - you're welcome!
50ml Lyre's American Malt
50ml Lyre's Coffee Originale
10ml caramel syrup
10ml maple syrup
Dash of vanilla extract
Spoon of chocolate sauce (or use chocolate powder)
125ml double cream.
Add all ingredients to shaker with ice. Pour into rocks tumbler over ice, stick the fairy lights on, light a festive candle and enjoy!
Other resources mentioned:
Love Sober: https://www.lovesober.com/
How to Kick the Drink Easily by Jason Vale: https://www.wob.com/en-gb/books/jason-vale/kick-the-drink-easily/
HOME podcast with Holly Whitaker and Laura McKowen: https://podcasts.apple.com/us/podcast/home-podcast/id1021126077
Soberistas sobriety support community: https://soberistas.com/
Club Soda mindful drinking community: https://joinclubsoda.com/
Seedlip alcohol free spirits: https://www.seedlipdrinks.com/en-gb/
Lyre's alcohol free spirits: https://lyres.co.uk/
TRIP CBD drinks: https://drink-trip.com/
Sentia GABA spirit: https://sentiaspirits.com/
Three Spirit plant elixirs: https://threespiritdrinks.com/
The Artist's Way: https://juliacameronlive.com/the-artists-way/
Liz's December challenge: https://lizfolan.com/
VIA Character Strengths: https://www.viacharacter.org/
Internal Family Systems therapy: https://ifs-institute.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are delighted to chat with Steve from Recovery Runners, a new weekly running group in Liverpool where all are welcome, whatever you are recovering from. He shares so openly with us about his own addiction and mental health journey and how running has been such a big part of his recovery, helping him get to a place of true healing and wellness in sobriety. Whether you're an experienced runner already, a complete novice, or anywhere in between, we're pretty sure this episode will inspire you to get your trainers on and give it a go!
Trigger warning for suicide, mental illness and drug use.
Find out more about Recovery Runners here: https://www.instagram.com/recoveryrunners/
Oher resources mentioned:
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
Untamed by Glennon Doyle: https://untamedbook.com/
Soberistas sobriety support website: https://soberistas.com/
She Recovers: https://sherecovers.org/
Tony Robbins: https://www.tonyrobbins.com/
The One You Feed podcast: https://www.oneyoufeed.net/all-episodes/
Couch to 5k app: https://apps.apple.com/gb/app/nhs-couch-to-5k/id1082307672
Parkrun: https://www.parkrun.org.uk/
Feel Better Live More podcast: https://drchatterjee.com/blog/category/podcast/
Everything You Know About Addiction Is Wrong (TED talk by Johann Hari): https://www.ted.com/talks/johann_hari_everything_you_think_you_know_about_addiction_is_wrong
The Artist's Way Creative Clusters: https://juliacameronlive.com/basic-tools/creative-clusters/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today on Rise we are welcoming Jane Kilpatrick to chat with us. Jane is a mindset coach, parenting expert and the founder of Mind Sculpt - a coaching service for teenagers and parents. We are chatting with her today about all things parenting - both how we can best support our kids with all the challenges they face in the modern world and also how we can support ourselves to put our own oxygen masks on first and avoid parenting burnout.
Jane's website: https://www.mindsculpt.co.uk/
Jane's Facebook group: https://www.facebook.com/JaneKilpatrick88
Other resources mentioned:
Laura McKowen's podcast Tell Me Something True: https://podcasts.apple.com/gb/podcast/tell-me-something-true-with-laura-mckowen/id1569697857
The Artist's Way by Julia Cameron: https://juliacameronlive.com/the-artists-way/
Succeed from the Start conference in Manchester (featuring Liz and Jane among others!): https://www.thrivingtogether.life/
Liz's Instagram: https://www.instagram.com/sunrisesobriety/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today on Rise, Liz and Julia are chatting about work and, more specifically, the endless puzzle of work life balance. How do we keep good boundaries around work while also pursuing our professional dreams? How do we make the most of our down time to make sure it is truly nourishing? How do we spin all the plates of work, family and self-care while also remaining self-compassionate when we inevitably let a few fall? We don't have all the answers but we hope you'll enjoy our chat today.
Resources mentioned:
Sober Butterfly Collective: https://soberbutterflycollective.com/
Love From - alcohol-free bar in Manchester: https://love-from.co/
Recovery Runners: https://www.instagram.com/recoveryrunners/
The Artist's Way by Julia Cameron: https://juliacameronlive.com/the-artists-way/
Calm meditation app: https://www.calm.com/
Liz's website: https://lizfolan.com/
We Can Do Hard Things podcast (Glennon Doyle): https://wecandohardthingspodcast.com/
Tools of the Titans by Tim Ferriss: https://toolsoftitans.com/
Sofia Amoruso (GirlBoss): https://www.sophiaamoruso.com/
Atomic Habits by James Clear: https://jamesclear.com/
Wim Hof: https://www.wimhofmethod.com/
Feel Better Live More podcast (Dr Rangan Chatterjee): https://drchatterjee.com/blog/category/podcast/
VIA Character Strengths: https://www.viacharacter.org/
Succeed from the Start speaking event (featuring Liz!): https://www.thrivingtogether.life/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Welcome back to Season 2 of Rise! Today Liz and Julia are chatting about The Artist's Way. Among her many other talents and ventures, Liz is an Artist's Way facilitator, running regular online courses taking a group through Julia Cameron's brilliant and transformative creative programme and today she is telling us more about the many benefits to be found in creative recovery, which extend so far beyond artistic expression. We loved this chat and we're so glad to be back!
Liz's website: https://lizfolan.com/
Liz's Linked In: https://uk.linkedin.com/in/liz-folan-msc-positive-psych-380a88a
Liz's Instagram: https://www.instagram.com/sunrisesobriety/
The Artist's Way: https://juliacameronlive.com/the-artists-way/
Other resources mentioned:
Soberistas sobriety support community: https://soberistas.com/
The Rich Roll podcast: https://www.richroll.com/
The PERMA model: https://positivepsychology.com/perma-model/
Sober Butterfly Collective: https://soberbutterflycollective.com/
The Science of Happiness course: https://www.edx.org/learn/happiness/university-of-california-berkeley-the-science-of-happiness
Let's Talk About Loneliness by Simone Heng: https://simoneheng.com/
WildWoman subscription boxes: https://iamawildwoman.com/
Gabor Maté; https://drgabormate.com/
Johann Hari: https://johannhari.com/
This Naked Mind by Annie Grace: https://thisnakedmind.com/annie-grace/
Laura McKowen: https://www.lauramckowen.com/
Letters from Love with Elizabeth Gilbert: https://elizabethgilbert.substack.com/
Anne Lamott: https://www.penguinrandomhouse.com/authors/16582/anne-lamott
Broaden and Build theory: https://positivepsychology.com/broaden-build-theory/
Eckhart Tolle: https://eckharttolle.com/
Alcoholics Anonymous: https://www.alcoholics-anonymous.org.uk/
The Happiness Lab with Dr Laurie Santos: https://www.drlauriesantos.com/happiness-lab-podcast
Arthur Brooks: https://arthurbrooks.com/
Sarah Blondin: https://www.sarahblondin.com/
Substack: https://substack.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
For the last episode of Season 1, we are chatting today about friendship and how this has been both the greatest gift and the biggest support to our sobriety for both of us, Thank you so much to all our lovely listeners for being with us over the past 40 weeks, we've loved every minute and we're so much looking forward to coming back for Season 2 (get us!) in the autumn.
Resources mentioned:
Soberistas sobriety support community (of course!): https://soberistas.com/
Brené Brown on social connection and vulnerability: https://brenebrown.com/
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
The Unexpected Joy of Being Sober by Catherine Gray: https://unexpectedjoy.co.uk/
VIA character strengths survey: https://www.viacharacter.org/
Emotional needs audit and Human Givens Therapy: https://www.hgi.org.uk/resources/emotional-needs-audit-ena
The Luckiest Club sobriety support community: https://www.theluckiestclub.com/
Maslow's hierarchy of needs: https://www.simplypsychology.org/maslow.html
Run Mummy Run online running community: https://www.runmummyrun.co.uk/
Hare-Duke's CIVIC framework for social connectedness: https://www.sciencedirect.com/science/article/abs/pii/S0165032718315106
Barbara Fredrickson's Broaden and Build theory: https://positivepsychology.com/broaden-build-theory/
Post-traumatic growth: https://www.psychologytoday.com/us/basics/post-traumatic-growth
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are talking hormonal health and holistic healing with the lovely Emily Fazah. Julia first discovered Emily's work through her Instagram account Moody Girl, which focused on support and awareness raising around premenstrual dysphoric disorder, a severe form of PMS which both Julia and Emily have experienced. Moody Girl has now gone from strength to strength and Emily currently hosts a brilliant podcast of the same name, which focuses on holistic and natural healing methods and empowerment in health and wellbeing. We loved our chat with Emily and we're sure you will too.
Emily's work can be found here:
Instagram: https://www.instagram.com/moodygirlofficial/
Facebook: https://www.facebook.com/moodygirlofficial
Website: https://www.moody-girl.co.uk/
Podcast: https://shows.acast.com/moody-girl-podcast
Other resources mentioned:
Chelsea and Westminster PMS Clinic: https://www.chelwest.nhs.uk/services/womens-health-services/gynaecology-services/menopause-and-pms-clinics
Holly Whitaker: https://www.hollywhitaker.com/
The Artist's Way by Julia Cameron: https://juliacameronlive.com/the-artists-way/
Medical herbalism: https://nimh.org.uk/
Lucie Bradley, Medical Herbalist: https://www.luciebradley.co.uk/
Roisin McLaughlin, Medical Herbalist: http://www.roisinmclaughlin.co.uk/
International Association for Premenstrual Disorders: https://iapmd.org/
UK PMDD Support: https://www.facebook.com/groups/ukpmddsupport/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today on Rise we're talking running with Running Girl (Liz's Soberista name). Movement has been huge for both of us since quitting drinking and in this week's episode we are digging into all ways it has helped us with sobriety, mental health and general wellbeing as well as some of the science behind why it is so helpful to us both physically and mentally.
Resources mentioned:
Soberistas sobriety support community: https://soberistas.com/
Parkrun: https://www.parkrun.org.uk/
Rock n Roll running series: https://www.runrocknroll.com/
Couch to 5k app: https://apps.apple.com/gb/app/nhs-couch-to-5k/id1082307672
Great Manchester Run: https://www.greatrun.org/events/great-manchester-run/
Sweaty Betty (not sponsored!): https://www.sweatybetty.com/
Bikram Hot 26+2 yoga: https://www.bychotyoga.co.uk/pages/bikramhotyoga/
Hot Lotus Yoga and Pilates: https://hotlotus.co.uk/
TCS London Marathon: https://www.tcslondonmarathon.com/
Run Mummy Run: https://www.runmummyrun.co.uk/
Feel Better Live More podcast: https://drchatterjee.com/blog/category/podcast/
Food for Life by Tim Spector: https://tim-spector.co.uk/tim-spector-books/
Zoe nutritional support programme: https://joinzoe.com/
MyFitnessPal: https://www.myfitnesspal.com/
Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
Jeffing: https://www.runnersworld.com/uk/health/a38065495/guide-to-jeffing/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week we're delighted to welcome Liz's friend Claire to the podcast to talk about her journey from sugar binges to now being over two months sugar free. We were amazed at how many parallels there were between her experience and our own stories of quitting alcohol and we also came away with lots to think about in terms of our own relationship with all things sweet. There's such a lot to take away from this episode, we hope you enjoy.
Resources mentioned:
The Artist's Way by Julia Cameron: https://www.theartistswaybook.com/
Intuitive eating: https://www.intuitiveeating.org/
This Naked Mind by Annie Grace: https://thisnakedmind.com/
Holly Whitaker (NQTD and knowing what you can and can't f*** with): https://www.hollywhitaker.com/
AF Loud and Proud: https://www.facebook.com/AFLoudandProud/
Alcohol Explained and Diet and Fitness Explained by William Porter: https://alcoholexplained.com/author/bronzepiper/
Laura McKowen (The Pregnancy Principle): https://www.lauramckowen.com/blog/ask-i-fly-5-the-pregnancy-principle
Urge surfing: https://urgesurfing.com/
Atomic Habits by James Clear: https://jamesclear.com/
Dialectical abstinence in DBT therapy: https://www.goodtherapy.org/blog/can-dialectical-behavior-therapy-help-with-substance-abuse-0728155
Soberistas sobriety support community: https://soberistas.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Welcome back to Rise! Today Liz and Julia are chatting about summer, both the benefits the sunshine and longer days can bring and also the challenges you can face in the warmer months if you're newly sober, struggling with your mental health or even just naturally on the introverted side of things.
Resources mentioned:
Peak end theory (Daniel Kahneman): https://positivepsychology.com/what-is-peak-end-theory/
Fading affect bias: https://www.sciencedirect.com/science/article/abs/pii/B9780128000526000032
Deepak Chopra guided meditations: https://chopra.com/
Feel Better Live More podcast: https://drchatterjee.com/blog/category/podcast/
Chasing the Sun by Linda Geddes: https://www.lindageddes.com/books
The Depression Cure by Dr Steve Ilardi: http://tlc.ku.edu/
Stolen Focus by Johann Hari: https://stolenfocusbook.com/
Huberman Lab podcast: https://hubermanlab.com/
The Body Coach (Joe Wicks): https://www.thebodycoach.com/
May Cause Miracles by Gabby Bernstein: https://gabbybernstein.com/shop/books/
The Artist's Way by Julia Cameron: https://www.theartistswaybook.com/
Yoga with Adriene: https://yogawithadriene.com/
Soberistas sobriety support community: https://soberistas.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are chatting with another lovely guest - our Soberista friend and all round alcohol free legend Nana Treen. As well as being a hugely supportive and wise presence in the Soberistas community, Treen is also the steward of the AF Loud and Proud facebook page and the host of weekly mindfulness sessions for members of the Soberistas community, We are chatting to her about mindfulness this week - what it is, how it helps and how to practice it. We felt fabulous after recording this episode, which felt like a mindfulness meditation in itself, we hope you do too.
AF Loud and Proud Facebook page: https://www.facebook.com/AFLoudandProud/
Soberistas sobriety support community: https://soberistas.com/
Deepak Chopra guided meditations: https://chopra.com/
Headspace: https://www.headspace.com/
Tara Brach: https://www.tarabrach.com/
Eckhart Tolle: https://eckharttolle.com/
Jon Kabat-Zinn: https://jonkabat-zinn.com/
Ram Dass: https://www.ramdass.org/
Soberistas podcast: https://podcasts.apple.com/gb/podcast/the-soberistas-podcasts/id1550261955
John O'Donohue: https://www.johnodonohue.com/
Kristen Neff's work on self-compassion: https://self-compassion.org/about-kristin-neff/
Metta meditation: https://www.mettainstitute.org/mettameditation.html
Mindfulness: A Practical Guide to Finding Peace in a Frantic World by Mark Williams and Danny Penman: http://franticworld.com/
Mark Williams Befriending Meditation: http://franticworld.com/free-meditations-from-mindfulness/
The Artist's Way by Julia Cameron: https://www.theartistswaybook.com/
Pema Chodron: https://pemachodronfoundation.org/
The Guest House by Rumi: https://allpoetry.com/poem/8534703-The-Guest-House-by-Mewlana-Jalaluddin-Rumi
Be Mindful Online: Digital Mindfulness-based Cognitive Therapy Programme: https://www.bemindfulonline.com/
Body scan meditation: https://positivepsychology.com/body-scan-meditation/
Love Sober: https://www.lovesober.com/
Butterfly hug: https://www.counselingconnectionsnm.com/blog/try-the-butterfly-hug-to-help-with-ptsd-symptoms
Havening: https://havening.org/
Why Woo Woo Works by David Hamilton: https://drdavidhamilton.com/woowoo/
Calm: https://www.calm.com/
A Walk in Nature by Sarah Blondin: https://insighttimer.com/sarahblondin/guided-meditations/a-walk-in-nature
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Welcome back to Rise! This week Liz and Julia are doing a deep dive into the topic of character strengths and personal values, chatting about how these guiding principles support our own lives and inform our work with the people we support.
Resources mentioned:
Rek 41 - new alcohol free social club in Birkenhead: https://www.facebook.com/rek41birkenhead/
The Blindboy Podcast: https://play.acast.com/s/blindboy
Acceptance and commitment therapy: https://www.psychologytoday.com/us/therapy-types/acceptance-and-commitment-therapy
The science of character strengths: https://positivepsychology.com/classification-character-strengths-virtues/
VIA character strengths survey: https://www.viacharacter.org/
Martin Seligman and learned optimisim: https://positivepsychology.com/learned-optimism/
The Power of Character Strengths by Ryan Niemiec and Robert McGrath: https://www.viacharacter.org/resources/books/the-power-of-character-strengths
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
Happy Avatar app: http://www.myhappyavatar.com/
Brené Brown values worksheet: https://brenebrown.com/resources/living-into-our-values/
Brené Brown books (Atlas of the Heart and The Gifts of Imperfection): https://brenebrown.com/books-audio
The brain's reticular activating system and attention: https://www.logicmindandhealth.com/2022/04/01/attention-and-the-reticular-activating-system/
Affirmations: https://positivepsychology.com/daily-affirmations/
Strength Deployment Inventory 2.0 (strengths and overdone strengths): https://www.corestrengths.com/products/assessment/
Barbara Fredrickson's Broaden and Build theory: https://positivepsychology.com/broaden-build-theory/
Man's Search for Meaning by Victor Frankl: https://www.psychologytoday.com/us/blog/hide-and-seek/201205/mans-search-meaning
The Choice and The Gift by Edith Eger: https://dreditheger.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we're thrilled to have another guest with us, our lovely Soberista friend, Christina Hallett. Christina is a 67 year old UK artist now living in Spain, who feels her art has transformed since she chose to live sober in 2019, becoming freer, happier and more full of movement and emotion. Her paintings, landscape and figurative pieces are full of light, energy and colour as she wants to reflect and celebrate the vitality and beauty she sees around her and finds in her life today. We chatted with her about creativity, sobriety and wellbeing and how the three intersect and support each other. We felt this chat was really special and we're sure you will love it too.
Christina's wonderful work can be seen on Instagram @christina.hallett_12 or at www.artmajeur/christina hallett.com
Resources mentioned:
Soberistas sobriety support community: https://soberistas.com/
The Artist's Way by Julia Cameron: https://www.theartistswaybook.com/
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
Core principles of dialectical behaviour therapy: https://dbt.tools/
Negativity bias: https://positivepsychology.com/3-steps-negativity-bias/
Push off from Here by Laura McKowen: https://www.lauramckowen.com/books
Love Sober (founded by Kate Baily and Mandy Manners): https://www.lovesober.com/
The Happy Chilly Dippers: https://www.instagram.com/happychillydippers/
Lucy Rocca (founder of Soberistas): https://www.lucyroccalifecoaching.com/
Flow: https://positivepsychology.com/what-is-flow/
Quit Like a Woman by Holly Whitaker: https://www.hollywhitaker.com/books-1
The Gifts of Imperfection by Brené Brown: https://brenebrown.com/book/the-gifts-of-imperfection/
Big Magic by Elizabeth Gilbert: https://www.elizabethgilbert.com/books/big-magic/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Welcome back to Rise! This week we are chatting about positive psychology, something which we both incorporate into our professional lives in a big way and which has informed and supported our growth as humans since ditching the booze.
Resources:
What is positive psychology?: https://positivepsychology.com/what-is-positive-psychology-definition/
Martin Seligman: https://positivepsychology.com/who-is-martin-seligman/
PERMA model: https://positivepsychology.com/perma-model/
Flow (Mihaly Csikszentmihalyi): https://positivepsychology.com/mihaly-csikszentmihalyi-father-of-flow/
Sandstrom, G. M. (2013). Social interactions and well-being : the surprising power of weak ties. University of British Columbia: https://open.library.ubc.ca/soa/cIRcle/collections/ubctheses/24/items/1.0074024
VIA character strengths: https://www.viacharacter.org/
Keyes CL. The mental health continuum: from languishing to flourishing in life. J Health Soc Behav. 2002 https://pubmed.ncbi.nlm.nih.gov/12096700/
Soberistas: https://soberistas.com
Grey area drinking (Jolene Park): https://grayareadrinkers.com/
Burnout: https://mentalhealth-uk.org/burnout/
Adam Grant: https://adamgrant.net/podcasts/
Be Your Own Life Coach by Fiona Harrold: https://www.goodreads.com/book/show/580201.Be_Your_Own_Life_Coach
Positive psychology interventions: https://positivepsychology.com/positive-psychology-interventions/
Finding Peace in a Frantic World by Mark Williams and Danny Pennman: http://franticworld.com/
Befriending Meditation: https://www.youtube.com/watch?v=pLt-E4YNVHU
DBT skills - opposite-to-emotion: https://dbt.tools/emotional_regulation/opposite-action.php
Neuroplasticity: https://www.psychologytoday.com/us/basics/neuroplasticity
Growth mindset (Carol Dweck): https://www.psychologicalscience.org/observer/dweck-growth-mindsets
This Naked Mind by Annie Grace: https://thisnakedmind.com/this-naked-mind/
Science of Happiness course: https://ggsc.berkeley.edu/what_we_do/online_courses_tools/the_science_of_happiness
Science of wellbeing course: https://www.drlauriesantos.com/science-well-being
PANAS scale: https://expertprogrammanagement.com/2021/02/the-panas-scale/
Emotional needs audit: https://www.hgi.org.uk/sites/default/files/hgi/Emotional-Needs-Audit.pdf
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week we are very happy to welcome the lovely Kate Baily to chat to us about living in tune with the cycles of the seasons and our lives. Kate is a writer, speaker and community and podcast host who many of our listeners will know as the co-founder of Love Sober, a sobriety podcast, community and coaching platform which has helped many thousands of people not only quit drinking but find real wellbeing and meaning in their sober lives. She is also an ICF accredited coach specialising in habit change, holistic wellbeing and midlife transition. She has co-authored two books, Love Yourself Sober: A Self Care Guide to Alcohol Free Living for Busy Mothers and, more recently, Love Your Sober Year: A Seasonal Guide to Alcohol Free Living. We loved our chat with Kate and there is so much of value in the wisdom she shares, whether you are currently sober, sober curious or even just looking to incorporate more nourishing and holistic ways of supporting wellbeing into your life.
Resources mentioned:
Love Sober community and courses including Kate's upcoming Love Sober Life School: https://www.lovesober.com/
Kate's coaching practice: https://www.katebaily.com/
Order Kate's books here: https://www.lovesober.com/love-yourself-sober-book
Love Sober podcast: https://www.lovesober.com/podcast-1
Soberistas sobriety support community: https://soberistas.com/
HOME podcast: https://podcasts.apple.com/gb/podcast/home-podcast/id1021126077
Prochaska and Diclemente model of change: https://exploringyourmind.com/prochaska-diclementes-transtheoretical-model-of-change/
Kate's blog about Sankalpa: https://www.lovesober.com/blog/seedwishes-for-2021
Wild Geese by Mary Oliver: https://www.poetry.com/poem/123017/wild-geese
The Artist's Way: https://juliacameronlive.com/the-artists-way/
Fredrickson BL, Joiner T. Reflections on Positive Emotions and Upward Spirals. Perspect Psychol Sci. 2018 Mar;13(2):194-199: https://pubmed.ncbi.nlm.nih.gov/29592643/
Polyvagal theory and Deb Dana's work on anchors and glimmers: https://www.rhythmofregulation.com/
Neurotransmitters: https://simplypsychology.org/neurotransmitter.html
PERMA model of wellbeing (Martin Seligman): https://positivepsychology.com/perma-model/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are chatting to Chrissy Kinsella about the many benefits music has for our mental and physical health and general wellbeing and we are in very knowledgeable hands about this fascinating subject. Chrissy is the Chief Executive of the London Music Fund, a London based charity which supports young people to access musical education. She is also a gorgeous mezzo-soprano choral singer herself (and happens to be our dear friend and sober sister). We hope you enjoy this conversation as much as we all did!
If you feel moved by our conversation to support the incredible work of the London Music Fund you can donate here: https://www.londonmusicfund.org/support-the-london-music-fund
Chrissy's article on the impact of COVID-19 on community music making: (PDF) The impact of COVID-19 lockdown restrictions on community music-making in the UK The impact of COVID-19 lockdown restrictions on community music-making in the UK: Technology's potential as a replacement for face-to-face contact (researchgate.net)
South London Sinfonia: https://www.southlondonsinfonia.co.uk/
Do Your Thing Community Choir: https://dytchoir.co.uk
Soberistas sobriety support community: https://soberistas.com/
Gregson, Watson, Orton, Haddrell, McCarthy, Finnie, et al. Comparing the Respirable Aerosol Concentrations and Particle Size Distributions Generated by Singing, Speaking and Breathing. ChemRxiv. Cambridge: Cambridge Open Engage; 2020: https://chemrxiv.org/engage/chemrxiv/article-details/60c74efd9abda2258ff8d779
Polyvagal theory and music: https://psychosocialsomatic.com/music-and-polyvagal-theory/#:~:text=The%20Polyvagal%20Theory%20provides%20a%20strategy%20to%20understand,therapy%20to%20the%20nervous%20system%20and%20health%20outcomes.
Video showing the impact of music on a former prima ballerina with dementia: https://www.bbc.co.uk/news/av/world-europe-54896710
Dementia and music: https://www.ageuk.org.uk/information-advice/health-wellbeing/conditions-illnesses/dementia/dementia-and-music/
Introversion and choral singing: https://choralnet.org/archives/631634
The Holst Singers: https://www.holstsingers.com/
Bounce - Trampoline Fitness: https://www.bouncefitbody.com/
JumpFit - bouncy shoes!: https://jumpfituk.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are celebrating our 'soberversaries' - the anniversaries of when we quit drinking (6 years ago for Julia, 5 for Liz). We are digging deep into all things sobriety - the challenges and the gifts, the high points and the hurdles. TL:DR - we love being sober and wouldn't change it for the world - tune in to hear more about why...
Resources mentioned:
Irish fireside candle by Manchester Candle Makers: https://www.forevermanchestershop.com/products/irish-fireside-soy-wax-candle-by-manchester-candle-makers
Soberistas sobriety support community: https://soberistas.com/
The Molecule of More by Daniel Z Lieberman and Michael E Long: https://moleculeofmore.com/
Quit Like a Woman by Holly Whitaker (Holly's work is also where we first came across the idea of NQTD - never question the decision):
https://www.hollywhitaker.com/books-1
HOME podcast (Holly Whitaker and Laura McKowen): https://podcasts.apple.com/us/podcast/home-podcast/id1021126077
The upward spiral of positive emotions (Barbara Fredrickson): https://pubmed.ncbi.nlm.nih.gov/29592643/
DBT Skills Training Manual (Second Edition) by Marsha M Linehan: https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462516995
The Wonder Weeks by Hetty van der Rijt: https://www.thewonderweeks.com/
Japanese philosophy of Ikigai: https://positivepsychology.com/ikigai/
VIA character strengths survey: https://www.viacharacter.org/
Glennon Doyle quote (from Untamed): https://www.goodreads.com/quotes/10296343-since-i-got-sober-i-have-never-been-fine-again
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we are delighted to be interviewing our first ever guests. Jazmine and Mandy are the founders of the Happy Chilly Dippers, an open water swimming group in Merseyside which now has over 5000 members, including Liz! We are chatting with them about all things cold water swimming and the many benefits this brilliant activity can have for our physical and mental health.
To find an open water swimming venue in your area of the UK go to: https://www.swimming.org/openwater/open-water-swimming-venues/
Stay safe out there - don't go alone, stick to designated outdoor swimming areas and check out more safety information before you swim here: https://www.nationalwatersafety.org.uk/advice-and-information/open-water-swimming
Resources mentioned:
The Happy Chilly Dippers Facebook page: https://www.facebook.com/groups/259795675018804
The Outrun by Amy Liptrot: https://canongate.co.uk/books/2264-the-outrun/
Beckenham swimming lake: https://www.ptpcoaching.co.uk/
Adventure Together Facebook page: https://www.facebook.com/groups/4099524530134292
The Great British Skinny Dip: https://www.greatbritishskinnydip.co.uk/events-calendar
Surfers Against Sewage: https://www.sas.org.uk/
Wirral Seaside Runs: http://www.seasideruns.com/
Wim Hof: https://www.wimhofmethod.com/
Garden Pools (not sponsored but Julia loves hers!): https://www.bestwaystore.co.uk/pools/above-ground-pools.html
Awe by Dacher Keltner: https://www.dacherkeltner.com/
Cold water immersion study from Finland: https://www.tandfonline.com/doi/pdf/10.3402/ijch.v63i2.17700?needAccess=true
Winter Swimming by Susanna Soberg: https://www.hachette.co.uk/titles/susanna-s%c3%b8berg/winter-swimming/9781529417463/
Health benefits of being near the sea: https://www.thehealthsite.com/diseases-conditions/reasons-why-living-close-to-the-sea-is-good-for-your-health-k0917-518586/
Health benefits of grounding: https://chopra.com/articles/grounding-the-human-body-the-healing-benefits-of-earthing
Cold water therapy for depression and anxiety: https://www.psychologytoday.com/us/blog/inner-source/201407/cold-splash-hydrotherapy-depression-and-anxiety
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
This week on Rise we're doing our very best to beat the blue Mondays at what is apparently the Most Miserable Time of the Year. We're looking at our own practice of intention setting for the coming year and why this feels much more supportive than the more traditional practice of setting resolutions. We also use the word gentle a lot, which also doesn't feel inappropriate for this month.
Resources mentioned:
RED January: https://redtogether.co.uk/
Joe Wicks, The Body Coach: https://www.thebodycoach.com/
The 4 Pillar Plan by Dr Rangan Chatterjee: https://drchatterjee.com/book/
The 7 Minute Workout App: https://seven.app/
Seedwishes for 2021 by Kate Baily: https://www.lovesober.com/blog/seedwishes-for-2021
The Artist's Way by Julia Cameron: https://www.theartistswaybook.com/
Get Rich, Lucky Bitch by Denise Duffield-Thomas: https://www.denisedt.com/get-rich-lucky-bitch-book
The Millionaire Mindset by Gerry Roberts: https://www.goodreads.com/book/show/3035951-the-millionaire-mindset
Polyvagal Theory (Deb Dana): https://www.rhythmofregulation.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Hello lovely listeners and welcome to 2023! Today we are talking about the Danish and much social-mediaed concept of Hygge - the way we can embrace warmth, comfort and connection in order to support ourselves through the dark times ahead.
Resources mentioned:
Meik Wiking’s books including The Little Book of Hygge: https://www.meikwiking.com/books
Frozen The Musical: https://frozenthemusical.co.uk/ (featuring the amazing song Hygge - find it on Spotify!)
Soberistas sobriety support community: https://soberistas.com/
Wintering by Katherine May: https://katherine-may.co.uk/wintering
Love Your Sober Year by Kate Baily and Mandy Manners: https://www.lovesober.com/love-yourself-sober-book
Do Less by Kate Northrup: https://katenorthrup.com/lets-do-less-together-an-invitation/
Louise Hay affirmations: https://www.louisehay.com/101-best-louise-hay-positive-affirmations/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Merry Christmas and happy holidays to you all. In today's episode we're unpacking all the reasons why the festive season can have a negative impact on our wellbeing and looking at some of the big and small ways we can take care of ourselves at this most challenging time of the year. Warning if listening with small kids - we discuss the dreaded December elves in a way which might just spoil some of the magic! Although would that really be such a bad thing...?
Resources mentioned:
Liz’s Instagram (featuring many vlogs 😀): https://www.instagram.com/sunrisesobriety/
Calm meditation app: https://www.calm.com/
The Kindness Elves: https://theimaginationtree.com/alternative-elf-on-shelf-tradition-kindness-elf-kindness-elves/
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
Mindfulness based stress reduction free online course: https://palousemindfulness.com/
Soberistas sobriety support community (currently featuring Liz’s December Doldrums challenge!): https://soberistas.com/
Whamageddon: https://www.whamageddon.com/
Christmas Day open water swims: https://amp.theguardian.com/travel/2021/dec/20/best-christmas-day-boxing-day-new-year-swims-uk
Happy Chilly Dippers, Leasowe Bay: https://www.instagram.com/happychillydippers/?hl=en
Polyvagal theory (Deb Dana): https://www.rhythmofregulation.com/
Broaden and build theory (Barbara Fredrickson): https://positivepsychology.com/broaden-build-theory/
Christmas shows at Liverpool Philharmonic: https://www.liverpoolphil.com/
ITV Carols at Christmas (featuring Julia and her amazing choir!): https://www.itv.com/presscentre/epweek52/christmas-carols-itv
Merry Christmas if you celebrate and a very happy new year to you all!
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today on Rise we're talking about morning routines and how ours have evolved from the hungover blur they used to so often be into supportive practices which set us up for the day and give us a chance to pause and be a human being rather than a human doing even if it's just for ten minutes. Anyone who knows Liz knows she is a big fan of morning pages from Julia Cameron's Artist's Way, while our Julia is less convinced but willing to give them another go for her Rise and Shine! We also look at some of the other morning (and evening) practices we can use to support ourselves and carve out a little oasis of peace in the busy modern world.
Resources mentioned:
Joe Wicks, The Body Coach: https://www.thebodycoach.com/
The Artist's Way by Julia Cameron Home | The Artist's Way (theartistswaybook.com)
Soberistas sobriety support community Soberistas - Giving Up Alcohol & Living Life in Control
Big Magic by Elizabeth Gilbert Big Magic | Official Website for Best Selling Author Elizabeth Gilbert
The Works Gratitude Journal (not sponsored, Julia just really likes it!) Gratitude Journal From 2.00 GBP | The Works
The Unexpected Joy of the Ordinary by Catherine Gray The Unexpected Joy of the Ordinary by Catherine Gray | Waterstones
Barbara Fredrickson's Broaden and Build theory (an overview) Broaden-and-Build Theory of Positive Emotions (positivepsychology.com)
Morning Affirmations by Deepak Chopra Spiritual Intentions on the Path to Enlightenment (chopra.com)
The Positive Planner (again, not sponsored, just highly recommended) The Positive Planner • The Home of The Positive Planner Journal (thepositiveplanners.com)
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Today on Rise Liz and Julia are talking about the endless puzzle that self care is to us. Following on from the last episode's chat about habits, we talk about how we build the scaffolds of our own self care and dig into the various aspects of taking care of ourselves like actual adults (which we find particularly challenging).
Resources mentioned:
The Seven Habits of Highly Effective People by Stephen Covey: https://www.franklincovey.com/the-7-habits/
A Prayer by Max Ehrmann: https://allpoetry.com/-A-Prayer-
Holly Whitaker (NQTD): https://medium.com/@hipsobriety/10-ways-to-evolve-alcoholics-anonymous-8b09144a4599
Neurodiscipline by Peter Hollis: https://www.goodreads.com/book/show/50165126-neuro-discipline
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
Untamed by Glennon Doyle: https://momastery.com/
Soberistas sobriety support community: https://www.soberistas.com/
VIA character strengths: https://www.viacharacter.org/
Morning pages (from The Artist’s Way by Julia Cameron): https://juliacameronlive.com/the-artists-way/
Pomodoro technique: https://francescocirillo.com/products/the-pomodoro-technique
Stolen Focus by Johann Hari: https://stolenfocusbook.com/mobile/
Freedom app blocker: https://freedom.to/
Joe Wicks, The Body Coach: https://www.thebodycoach.com/
Self-compassion (an overview): https://self-compassion.org/
Loving-Kindness meditation: https://ggia.berkeley.edu/practice/loving_kindness_meditation
Sarah Blondin: https://www.sarahblondin.com/
Calm meditation app: https://www.calm.com/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
In episode 2 Liz and Julia talk about habits - why we make them, how we keep them and why are they so damn hard to sustain?
Resources mentioned:
The One You Feed Podcast: https://www.oneyoufeed.net/
Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
Feel Better Live More Podcast: https://drchatterjee.com/blog/category/podcast/
Tiny Habits by BJ Fogg: https://tinyhabits.com/book/
Holly Whitaker (NQTD): https://medium.com/@hipsobriety/10-ways-to-evolve-alcoholics-anonymous-8b09144a4599
The Easy Way to Control Alcohol by Allen Carr (NQTD): https://books.google.co.uk/books/about/Easy_Way_to_Control_Alcohol.html?id=yPlPhQNv3RcC&redir_esc=y
Soberistas sobriety support community: https://www.soberistas.com/
The Seven Habits of Highly Effective People by Stephen Covey: https://www.franklincovey.com/the-7-habits/
VIA Character Strengths: https://www.viacharacter.org/
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!
Welcome to the Rise Podcast, where we talk about the big things and the little things which help us to rise above life’s challenges and ultimately thrive. We are Julia Carson and Liz Vaughan, a psychotherapist and a positive psychologist who walked out of a bar and became good mates in sobriety. On Rise we will be drawing from our professional lives and also our own experiences as humans who have been through some stuff and who do not have all (or even many of) the answers but who will never get bored of talking about the questions. On today's episode we introduce the pod and talk a little bit about our personal journeys.
Resources mentioned:
Soberistas sobriety support community: https://www.soberistas.com/
Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/
Positive psychology (an overview): https://www.psychologytoday.com/gb/basics/positive-psychology?amp
Person-centred therapy (an overview): https://www.bacp.co.uk/about-therapy/types-of-therapy/person-centred-counselling/
Maslow’s hierarchy of needs (an overview): https://www.simplypsychology.org/maslow.html
Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!