Rise

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!