In this powerful podcast episode, Mari Williams interviews Cara Cunniff, a former British military officer and endurance athlete, who shares her profound experience of feeling lonely while surrounded by other military spouses during her husband's deployment to Iraq. 

The conversation explores the challenges of emotional connection, the importance of self-worth, and how small acts of kindness can transform personal isolation. Cara discusses her journey of finding strength in solitude, developing emotional intelligence, and ultimately creating meaningful connections in both personal and professional life.

About Cara:

Cara is a leadership and performance consultant and the founder of The Workplace Experience Project. She specialises in unlocking teamwork potential through the development of strong workplace emotional cultures—the powerful force that drives connection, collaboration, and sustainable performance.

 Having lived and worked in international communities across Paris, Germany, Belgium, and the USA, Cara has developed a deep appreciation for how shared emotions and experiences transcend borders, foster understanding, and strengthen relationships. 

Her global perspective, combined with her time as a British Army Officer specialising in Psychological Operations (PsyOps), gives her unique insight into how emotions influence behaviour and drive meaningful change—through hearts and minds. 

As an endurance athlete—having competed in Ironman triathlons and multi-day Sahara Desert ultra-marathons—Cara understands first-hand how emotions shape performance: on the track, in leadership, and across organisations. She believes that when leaders harness organisational emotional culture as a strategic tool, they unlock trust, deepen connection, and create the conditions for teams to thrive.

Cara has partnered with organisations like Pfizer Pharmaceuticals, HMRC, and The Wellbeing Revolution to deliver transformative learning experiences that drive growth, resilience, and engagement.

You can connect with Cara on LinkedIn

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

In this episode Peter Snellgrove, shares his journey of adoption and its impact on his life. 

He recounts a difficult childhood marked by abuse and neglect, leading to his departure from home at 17. Peter later discovered his Scottish heritage and connected with his first cousin, who also had a challenging upbringing. 

He emphasizes the importance of self-acceptance and the value of friends and family. Peter also discusses his love for music, particularly the albums "Misplaced Childhood" by Marillion and "Selling England by the Pound" by Genesis, which have been a source of comfort. 

Peter has been in the examination business for nearly 20 years, making sure everything runs smoothly behind the scenes. With plenty of experience under his belt, he knows the ins and outs of the industry like the back of his hand.

Outside of work, Peter is all about music—whether he’s listening to his favorite tunes or trying to play and sing himself. He’s always up for discovering new sounds or giving a song a go. When he’s not lost in music, you might find him out on his motorcycle, enjoying the open road and the freedom that comes with it.

Friendly, dedicated, and always ready to chat about a great track or a good ride, Peter brings enthusiasm to both his work and his passions.

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

In this podcast Suzette Shahmoon discusses her feelings around loneliness and her journey to how she finally became happy alone. We cover topics such as, how she felt as the only Jewish girl in her community, to how she coped travelling in different countries and trying to quickly learn a new language. 

Suzette also talks about how isolating it was to marry young to a husband suddenly diagnosed with Parkinson's and how this affected their family. Suzette shares how she approached finding out who she was and how she became Alone and Rising. 

Suzette has spent almost 15 years working as a therapist, trying to understand how people connect to themselves and others. 

She is now at UCL, finishing her PhD in neuropsychology, where she is continuing to research this aspect in people with chronic illness. 

Suzette lectures on a range of topics to do with wellbeing in the corporate world and launched her podcast, “Hand baggage only”, on friendship in April 2023.

Links

https://podcasts.apple.com/gb/podcast/hand-baggage-only/id1678716203

https://www.linkedin.com/in/suzette-shahmoon-52a9952a/?originalSubdomain=uk

https://www.youtube.com/@SuzetteShahmoon

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

In this powerful episode of Alone and Rising, host Mari Williams sits down with Christina Cooper, a hypnotherapist and musician, to explore the transformative journey of finding strength in solitude.  

During the COVID-19 lockdown, Christina experienced profound loneliness that became a catalyst for deep personal growth. She shares her raw and honest experience of being isolated, reconnecting with herself through meditation, music, and self-reflection. 

Christina is a hypnotherapist, musician and entrepreneur. She helps both performing artists and non-artists overcome fear and anxiety to enjoy a freer, more fulfilling experience of performance and life. 

As someone who often feels more at home in her own company than with others, she has discovered great beauty and personal growth in being alone with herself and believes we can only truly open ourselves to life when we fully embrace what it means to be alone.  

You can find out more about Christina at christina-cooper.com 

You can help Mari with her research by taking the Alone and Rising questionnaire here 

https://aloneandrisingquestionnaire.scoreapp.com/ 

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

Join host Mari Williams as she explores the transformative journey of finding strength, resilience, and fulfillment while being alone. 

Through intimate conversations with guests like Ian, this podcast delves into personal stories of self-discovery, challenging societal expectations, and learning to build a powerful internal sense of self-worth. 

Whether you're single, seeking personal growth, or looking to understand the value of solitude, "Alone and Rising" offers inspiring insights into creating a meaningful life on your own terms.

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

In this powerful episode, Ian opens up about his deeply personal journey through divorce, loss, and finding himself. 

From the devastating murder of his brother to navigating a challenging marriage breakdown, Ian shares how embracing solitude became his path to healing. 

Hear a candid conversation about male vulnerability, overcoming shame, and the courage it takes to truly know oneself. 

This episode challenges stereotypes about masculinity and offers profound insights into personal growth, proving that being alone can be a transformative experience of strength and self-understanding.

About Ian;

Ian is a counsellor who works for the NHS and is trustee for Mothers Against Violence (MAV UK) in Manchester.      

He has previously worked as a parenting practitioner and a multi-systemic therapist. He has a keen interest in working with issues of trauma and painful memories.  

He previously worked in a prison setting, which was a goal after he completed his degree in professional counselling at the University of Salford. 

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

In this powerful episode of Alone and Rising, host Mari Williams sits down with Judy Reith to explore the transformative journey of navigating grief, loneliness, and rediscovering purpose after losing a spouse. 

Judy shares her raw and inspiring story of creating Cambridge Widows, a support group that helps widowed individuals find connection, healing, and joy through shared experiences. 

With vulnerability and wisdom, she reveals how facing darkness can lead to unexpected light, offering hope and practical insights for anyone struggling with loss and learning to rebuild life on their own terms.

You can find out about Cambridge Widows here

https://www.cambridgewidows.com/

You can connect with Judy on LinkedIn here

https://www.linkedin.com/in/judy-reith-a6ab7b10/

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

About todays guest, Judy Reith: 

Judy is a life coach and writer of parenting books, and the acclaimed life coaching book ‘Act 3: The Art of Growing Older’ co-authored with her husband Adrian, a business and life coach until he died. 

Now widowed three years, Judy continues to write and is working on two novels. She has three grown up daughters who have flown the nest, and are in touch on WhatsApp most days! 

Judy is also the Co-Founder of Cambridge Widows ) a group of widows who meet in person and offer vital support, understanding and resources. 

They also have some shared activities, such as outings and a pop-up choir with widowers too. Cambridge Widows laugh as much as they cry. 

Judy still lives in the family home in Cambridge, or at her seaside cottage on the Suffolk coast with her dog Ted. She is a sluggish runner, choir singer, reader and a big fan of community initiatives. 

She a loves nothing more than a good laugh or a deep conversation with her friends, aided by wine and cheese. Widowhood is by far the worst thing she has encountered, but running Cambridge Widows and bringing something positive to heartbroken women is a tiny silver lining from Adrian’s death.  

For more information about Cambridge widows, please go to www.cambridgewidows.com 

What is Cambridge Widows?  

Judy and her neighbour Helen were both widowed in 2021 when their healthy husbands died of cancer. Both couples never met, but they expected to grow old and enjoy retirement adventures. Instead, Judy and Helen were thrown into widowhood, and devastating grief. 

By chance, a neighbour introduced them, and they immediately formed a strong friendship from shared trauma, isolation and loss. More widows came along, and three years on, there are now 55 Cambridge Widows members who meet regularly, enjoy outings and vital empathic support.  

Our age range is 50ish- 70ish, a transition time of life which makes being widowed so painful. Any woman whose partner has died is welcome to contact us. 

Judy Reith said:  

 “Being widowed has turned my life upside down, yet singing in a choir of widows for a day was such a tonic for coping with loneliness and grief. Meeting Helen, forming Cambridge Widows and organising events for widows and widowers has given some purpose to my life again.”  

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

J Raymond shares his story of overcoming addiction and trauma. Raised in a household with alcoholics, J found solace in reading and writing, leading to a career in literature. 

His father's death at 53 spurred him to quit his insurance job and pursue writing full-time. J's recovery journey involved confronting his past, finding community, and writing "The Kindred Project," a collection of stories from others in recovery. 

He emphasizes the importance of solitude, self-compassion, and discovering one's passion. 

About J 

J. Raymond is the best-selling author of six published works: Spades (2015) Let Her Run (2016) Concrete Music (2016) Yellow #5 (2018) Lush (2021) The Kindred Project (2023) The Kindred Project: Vol. II (2024) As well as the Hardcover Special Edition of Spades/Let Her Run (2022) 

Since sharing his work via social media in 2015, J. Raymond has enthralled and captivated his readers with cutting authenticity and wholehearted expression of the raw, human experience. Delving into the complexities of love, heartbreak, death, grief, addiction, wanderlust, and all of our commonalities. It's no wonder why millions of people around the world continue to connect with his guttural prose and poetry. 

You can explore J Raymond's work by visiting his website, www.jraymondwriting.com or connect with him on Instagram. 

About Mari Williams 

Mari Williams, The Mind Architect, is a Leadership Coach/Therapist, and Mediator. She specialises in leadership and executive therapy and coaching for business leaders. She also offers business coaching and conflict resolution. Her approach blends coaching, therapy, and mediation to create fast, practical solutions for those seeking clarity, confidence, and success in all areas of life. 

Alone and Rising is the title of her latest book and, she hopes to inspire you to become alone and rising.   

Take my alone questionnaire: https://aloneandrisingquestionnaire.scoreapp.com 

Website: www.mari-williams.com 

LinkedIn: https://www.linkedin.com/in/mariwilliams/ 

Instagram: https://www.instagram.com/aloneandrising 

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

In this powerful introductory episode, Mari Williams shares her deeply personal journey of learning to be happy alone. 

This isn’t about being single, you can learn to be happy alone in a loving committed relationship. This ability to be happy alone with yourself affects your everyday decisions, your leadership and the success of your life. 

She explores how understanding self-worth transforms relationships and challenges societal expectations about being happy alone and what loneliness means both personally and professionally.  

Through candid storytelling, Mari reveals her struggles with commitment, destructive relationships, and the transformative process of finding peace in solitude. 

This episode offers hope and inspiration for anyone feeling trapped by the fear of being alone, demonstrating that self-love and independence are the foundations of healthy connections - romantic, friendly, or professional.

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/

You can help Mari with her research by taking the Alone and Rising questionnaire here

https://aloneandrisingquestionnaire.scoreapp.com/