We’ve all heard the saying you can’t pour from an empty cup, but I’d also like to put a twist on it today and say you can’t add to a full one. Join me for part 1 in a 4 part series unpacking the steps to the Stress Bucket Exercise. Todays conversation is all about step 1: Assess - this answers the question of, "What is in my stress bucket?" Until you can get it out of your head and onto paper you'll likely stay mostly stressed most of the time - and that's no way to live! Join me while I walk you through the 4 categories of common stressors and explore which ones contribute most to your stress bucket. Hit play to learn more!

CLICK HERE TO DOWNLOAD THE STRESS BUCKET WORKBOOK

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None of us will ever be a perfect friend, parent, partner, or self-healer – so one of the most valuable skills we can learn is how to repair. In the last two episodes I’ve shared pretty openly that my default survival mode is FIGHT, I’m someone who’s nervous system is still pretty primed for quick activation and as a result I’ve often shown up in relationship with other people in way’s I'm less proud of. Join me for a conversation on how to return and repair, first with yourself and then with others. This chat was inspired but Dr. Becky's recent TED talk which you can find HERE.

Hit play to learn more!

CLICK HERE for full show notes + 3 takeaways!

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Episode 35

Last week we talked about default survival responses and I invited you to see if you could identify yours – if you haven’t listened to that episode yet I recommend starting there because today’s conversation is a natural extension of that chat where I’ll expand on reasons why it might be helpful to identify your partner’s default way of responding when their sense of self or safety feels at all threatened and how even if they never consciously acknowledge their default survival response how your awareness of it might help you better navigate that relationship. Hit play to learn more!

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EPISODE 34

When you're in an argument or when something doesn't go according to plan - do you face it head on? Avoid conflict? Say sorry when it wasn't your fault? Shut down? We all have a default way of responding when our sense of self or safety is threatened, and that default response looks different for each of us based on biology, our past lived experiences, and the percieved intensity of the threat. In this episode I unpack identifying what your default survival mode ore response is and why that matters. 

Next week's conversation will be a natural extension from today's conversation and we'll talk about how it might be helpful to also identify the default survival responses of a partner, friends, or parent as well. Hit play to lean more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast

Email: [email protected]

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Episode 33

It can feel important and go undone if your capacity isn’t there. For me right now sitting on the porch with my kid is more important than a lot of the house projects I’d like to get done. And getting to bed by 9:30pm is more important to me than any shows I want to watch or DM’s I want to get caught up on. Ask yourself, what takes care of me so that I can better take care of my kids? Choose that. 

If you’re a parent to young kids, the most important thing you can do is model for them the way you want their life to FEEL. If you don’t want you daughters or sons to endlessly self sacrifice and run themselves into the ground, stop modeling that. Start prioritizing the basics you prioritize for them, bedtime and breakfast. Want to create capacity that changes your life - go to be by 10pm, eat a quality high protein breakfast, and stay off your phone from 9pm - 9am. Don’t think it’s that simply? Try me and report back in 2 weeks.

Hit play to learn more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast

Email: [email protected]

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Episode 32

Have you ever felt like being a parent is simultaneously the best and hardest thing you'd ever done? In my opinion, it is both of those things. Today's conversation is guided by some incredible and vulnerable parents who submitted questions to my AMA form that I want to provide some support for today. We chat through navigating anxiety & depression, activation and shut down, as parents. I'll offer a simple way to audit your "load" as a means to increasing your capacity (something I'll also expand on in next week's conversation).  Hit play for some tangible ways to move through parenting differently to decrease overstimulation and increase your capacity to show up the way you'd like to!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

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Email: [email protected]

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🗝️ In this special episode, I'm diving into questions submitted by our amazing listeners. I'll be sharing insights and offering thoughts on a variety of topics that you've been curious about. This format is something I'd love to do more of in the future, so keep those questions coming! Drop your questions or struggles in the form link below for future AMA episodes.⁠

⁠🔍 In this episode, I covered three key questions:

Question #1: How to communicate with our family/friends when something they say is triggering

Question #2: How to encourage a loved one who's struggling to take the first steps to heal & take care of themselves

Question #3: What to do when someone else's low energy/low mood is constantly pulling you down

Hit Play to hear more!

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CLICK HERE to submit a question for me to answer on our next "AMA (Ask Me Anything)" episode.

CLICK HERE for full show notes + 3 takeaways!

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Website: https://www.riseaswe.com/podcast

Email: [email protected]

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EPISODE 30

If you’ve been trying to heal your health anxiety & haven’t been able to, it might be because you’re missing one of the 4 evidence-based approaches I discuss in today's episode. My hope is that this 2 part mini series on health anxiety gives you a really clear roadmap as to some possible next steps on your journey to overcoming health anxiety. We'll discuss the brains built in negativity bias and why some people can calmly float through health issues and other cannot before discussing the 4 different approaches. Hit play to learn more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast

Email: [email protected]

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

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Episode 29

In this 2-episode mini series on health anxiety we'll discuss what it is and how to overcome it using an evidence based 4-pronged approach. Join me today to learn more about the anxiety response in your brain and body, how this applies to health anxiety, and an exercise to explore your unique experience of health anxiety symptoms, thoughts, and behaviors. Gaining understanding of the basic physiology of anxiety and how you uniquely experience it in a health related ways lays a foundation for working with your mind-body system instead of constantly feeling against it.

Health related anxiety has been steadily on the rise since 2020. It's a topic that’s been requested by many of you for me to cover on this podcast and a recent survey indicated that 1 out of 3 individuals experience heightened anxiety over their health status. Hit play to learn more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast

Email: [email protected]

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

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Episode 28

The minute we are born we start to lay down patterns of protection and connection.  Join me for a reflective conversation on the piece of your healing that might be impacted by early patterns of protection and how vital laying down new patterns of connection are to your healing. I offer some suggestions in this episodes takeaways on how you might be able to do just that. Hit play to learn more!

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CLICK HERE for full show notes + 3 takeaways!

Website: https://www.riseaswe.com/podcast

Email: [email protected]

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