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. New episodes will be released fortnightly on Wednesdays. 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/

Still I Rise by Maya Angelou: https://www.poetryfoundation.org/poems/46446/still-i-rise

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!