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Rise To Her episodes
- Ep 21: The Subconscious Drivers of Your Stress
Episode 21: The Subconscious Drivers of Stress
Description:
If you’re feeling overwhelmed despite your best efforts to manage stress, this episode is for you. In Episode 21 of Rise to Her, Emily dives deep into the subconscious beliefs that fuel chronic stress, particularly for high achievers. Learn why stress isn’t just about your current circumstances and how your childhood, early career, and societal conditioning have wired your brain to equate stress with success. Emily shares practical strategies to identify, challenge, and rewire these hidden drivers so you can embrace ease without sacrificing achievement.What You'll Learn:
How subconscious beliefs formed in childhood and culture impact your stress response
Common stress-inducing beliefs like “I have to work hard to prove my worth” and “Rest is for lazy people”
The difference between external stressors and internal responses
A 4-step formula to break free from chronic stress patterns
Techniques to regulate your nervous system and redefine success on your terms
Featured in This Episode:
Explore the M³ Membership (Mindset, Magic, and Manifestation) designed to help you integrate healing practices into your daily life. With bi-monthly coaching calls, a supportive community, and an integration vault full of meditations and breathwork, M³ is your go-to resource for transforming stress into sustainable success. Join M³ Membership
Take Action:
Reflect on one subconscious belief you hold about stress. Is it serving you? If not, rewrite it.
DM Emily on Instagram @risetoher with your biggest takeaway from today’s episode!
Resources & Links:
Join M³ Membership
Follow Emily on Instagram: @risetoher
Subscribe to Rise to Her on YouTube
Subscribe & Review:
If you loved this episode, subscribe to Rise to Her and leave a review! Your feedback helps tailor future episodes to better serve you.Connect with Emily:
Instagram: @risetoher
Website: www.risetoher.com
19 min - Ep 20: Breaking Free from the Stress Cycle: Understanding Your Window of Tolerance
In this episode of Rise to Her, we explore the powerful concept of the "Window of Tolerance" and how it can help you break free from the stress cycle. Emily explains what the Window of Tolerance is, how it affects your ability to manage stress, and how understanding your unique window can empower you to navigate life’s challenges with more ease and resilience.
Emily shares practical tools for identifying when you're outside your Window of Tolerance and offers strategies for getting back in. From deepening your self-awareness to incorporating grounding practices, this episode is packed with insights to help you stay centered in the face of stress and overwhelm.
Episode Notes:Topics Covered:
- What is the Window of Tolerance and how it impacts stress management.
- Signs that you are operating outside your Window of Tolerance (hyperarousal and hypoarousal).
- The physiological and emotional effects of stress when you're outside your window.
- Techniques to expand your Window of Tolerance and build resilience.
- Tools like breathwork, grounding exercises, and self-soothing strategies to regain balance.
Actionable Takeaways:
- Identify the signs when you’re operating outside your Window of Tolerance (e.g., anxiety, numbing, or detachment).
- Practice grounding techniques to stay centered when stress triggers you.
- Reflect on your personal stress triggers and how they push you out of your window.
- Start using calming techniques like deep breathing, tapping, or mindful movement when you feel overwhelmed.
M³ Membership Details:
- First live call: February 6th. [JOIN ANYTIME]
- $44/month for access to the Stress Awareness Challenge, all Rise To Her workshops, healing resources, an expansive integration vault complete with meditations, breathwork, and somatic exercises and weekly journaling prompts.
- JOIN HERE or email Emily at [email protected] for support.
Resources:
- Free meditations, courses, and more at the Rise To Her Freebie Library
- Follow Emily on Instagram: @risetoher.
Scientific Article Links:
Stress Publications
21 min - Ep 19: The Science of Stress: How Purpose Helps You Thrive in Any Season
In this episode of Rise to Her, we tackle stress head-on. Learn how to identify your stress levels, uncover the science of purpose as a protective mechanism, and create your personal formula for turning stress into strength. From understanding the three types of stress to anchoring in your purpose, this episode is packed with actionable insights to help you navigate life with ease and alignment.
Join Emily as she shares her own journey of reconnecting with purpose, offers tools to evaluate and manage stress in different areas of life, and introduces her upcoming Stress Awareness Challenge inside the M³ Membership. Whether you're a high-achiever stuck in survival mode or simply curious about stress's role in personal growth, this episode will empower you to take control and thrive in the year ahead.
Episode Notes:Topics Covered:
- The three types of stress: good, too much, and not enough.
- How stress manifests physically and emotionally.
- The power of purpose as a stress-relief tool.
- Tips for evaluating and managing stress in different life areas.
- Practical coping mechanisms like breathwork, meditation, and purpose anchoring.
Actionable Takeaways:
- Define your stress level in each area of life (partnership, job, finances, etc.).
- Identify how stress manifests physically (e.g., twitchy eyes, digestive issues).
- Anchor yourself in your purpose to mitigate stress’s impact.
M³ Membership Details:
- First live call: February 6th.
- $47/month for access to the Stress Awareness Challenge, workshops, healing resources, and weekly journaling prompts.
- JOIN HERE or email Emily at [email protected] for support.
Resources:
- Free meditations, courses, and more at the Rise To Her Freebie Library
- Follow Emily on Instagram: @risetoher.
Scientific Article Links:
Stress Publications
18 min - Ep 18: Breaking Free from Emotional Burnout: How Women Can Reclaim Their Power, Authenticity, and Soul Alignment
In this episode of Rise to Her, Emily Greenway welcomes Angela Slade, a psychotherapist, midlife empowerment mentor, and founder of the HRT Academy. Angela discusses the importance of embracing authenticity, vulnerability, and emotional flexibility as tools for self-discovery and healing. The conversation explores how women can break free from societal conditioning, reclaim their intuitive and emotional power, and integrate both masculine and feminine energies to lead fulfilling lives.
Key topics include:
- The role of emotional flexibility in daily life and how it helps process suppressed emotions like anger.
- The dangers of societal expectations that push women to suppress their emotions, leading to emotional burnout and physical ailments.
The healing power of embracing vulnerability and authenticity as acts of courage and rebellion against societal norms. Angela’s journey of blending science with spirituality, drawing from modalities like human design, somatic experiencing, and neurointerception. Unity consciousness and its role in fostering love, compassion, and global transformation through individual healing. Angela invites listeners to explore their innate power, break free from limiting beliefs, and embrace their unique journey of self-discovery and soul alignment.
Rise To Her Show Links:
Aligned Ambition Priority List
Follow Emily + Rise To Her on IG
Angela's Mentioned Links:
Learn about HRT Academy
Check Out Angela's Podcast
39 min - Ep 17: How beliefs are formed and how you can finally break out of your self-sabotage cycle once and for all.
In today’s episode, we dive deep into the science behind how beliefs are formed and how they impact our lives, often without us even realizing it. We’ll explore why you might feel stuck in cycles that don’t serve you and uncover how your brain, beliefs, and past experiences shape your reality. Plus, I’ll share strategies to help you break free from limiting beliefs and stop self-sabotaging so you can finally live a life aligned with your soul’s purpose.
Key Insights from This Episode
- Understanding Belief Formation
- Beliefs are assumptions formed in childhood or during high-emotion events and are often deeply ingrained in our subconscious. They act as filters, shaping our perceptions and behaviors
- Why We Get Stuck in Unwanted Cycles
- When beliefs are reinforced through repetition and confirmation bias, they create a feedback loop, trapping us in cycles of overwork, burnout, or self-sabotage—even when we consciously want to change.
- The Science of Self-Sabotage
- Self-sabotage often stems from deeply held beliefs that we’re unaware of. These beliefs drive our subconscious actions and decisions, keeping us stuck until we bring awareness and shift our mindset.
- Steps to Break Free from Limiting Beliefs
- Awareness is the first step. By recognizing where you feel stuck and uncovering the beliefs driving these patterns, you can start to challenge and change them, creating space for alignment and ease.
- How Grind Culture Reinforces Limiting Beliefs
- Many high-achieving women are conditioned to believe that success requires struggle. We discuss how to identify and release these beliefs and begin to redefine success on your own terms.
Journaling Prompts to Take This Work Deeper
Use these prompts to start uncovering the beliefs that might be holding you back and gain clarity on how to shift them:
- What are some beliefs I hold about myself, my worth, and my success?
- How do these beliefs show up in my everyday life or keep me in cycles I no longer want?
- Where did these beliefs come from?
- Can I trace them back to any specific experiences or influences?
- What would change in my life if I no longer believed these things?
- How would it feel to create new, empowering beliefs that align with my soul’s purpose?
- What is one small step I can take today to start shifting a limiting belief?
Relevant Links Mentioned in This Episode
- Grind Culture Rebellion: Join our FREE live training on November 4th to uncover the beliefs keeping you stuck in the grind and learn actionable steps to create a life aligned with your true purpose. [Sign up here!]
- Aligned Ambition Priority List: Be the first to know when doors open for Aligned Ambition, now more accessible than ever. Get on the list to create lasting transformation in your journey of ambition and alignment. [Join the list here!]
- Follow us on Instagram for daily inspiration and updates: @risetoher
Thank you for tuning in to the Rise to Her Podcast. If you found this episode helpful, please subscribe, rate, and leave a review! Together, let’s keep rising to our highest selves.
19 min - Ep 16: The Ego and Emotions: How Embracing Our Humanity Allows High-Achieving Women Lead with Authenticity
Ep 15 – The Ego & Emotions: How Powerful Women Leaders Use Emotional Intelligence to Show Up Fully
In this episode of the Rise to Her podcast, host Emily Greenway explores the complex relationship between ego and emotions in leadership. Drawing from her personal experiences and coaching expertise, Emily breaks down how high-achieving women often suppress their emotions to meet societal expectations, which leads to burnout and disconnection. She delves into why embracing emotions is key to authentic leadership and personal fulfillment.
What You'll Learn in This Episode:
- Emily’s personal journey of balancing ambition with emotional vulnerability
- The societal conditioning that teaches women to suppress emotions and how it impacts leadership
- Why unprocessed emotions create physical and emotional blocks, and how to release them
- The role of the ego in preventing emotional expression and how to overcome it
- Four practical steps to emotional freedom that lead to healthier relationships and stronger leadership
- How fully feeling emotions allows women to rise to their highest selves and align with their soul’s purpose
Don't miss this powerful episode as Emily reveals the hidden strength in emotional intelligence and offers practical tools for embracing your full emotional spectrum. Subscribe to Rise to Her for more empowering insights into healing, leadership, and creating a life of alignment.
Links Mentioned:
- Join the Grind Culture Rebellion LIVE Challenge
- Hang Out With Emily from Rise to Her on Instagram
- Join the Aligned Ambition Priority Waitlist
- Get Access to the FREE Community Healing Circle Replay
25 min - Ep 15: Healing Beyond Talk Therapy – Exploring Quantum Therapy, Energy Codes & Love Consciousness with Vanessa
Ep 15 – Healing Beyond Talk Therapy: Exploring Quantum Therapy, Energy Codes & Love Consciousness with Vanessa
In this episode of the Rise to Her podcast, host Emily Greenway sits down with Vanessa, a certified emotion code, body code, belief code, and Integrated Quantum Therapy practitioner, to explore the transformative world of energy healing. Vanessa shares her personal journey from battling chronic illness to becoming a healer, using her extensive training to help others unlock their innate healing potential.
What You'll Learn in This Episode:
- Vanessa's powerful healing journey from being bedridden to thriving through energy healing
- The basics of emotion code, body code, and belief code healing methods
- What Integrated Quantum Therapy (IQT) is and how it helps address physical, emotional, and energetic blocks
- The role of love consciousness in Vanessa’s work and how it can lead to deep personal transformation
- How energy healing goes beyond traditional talk therapy by tapping into the subconscious mind, past lives, and ancestral trauma
- Practical insights into how energetic muscle testing works and how it can reveal hidden stories within your energy field
- Why healing is a continuous journey and how love can be the key to unlocking lasting peace and cohesion in your life
Don’t miss this insightful episode as we dive deep into the power of energy healing and how it can help you reclaim your health, love, and peace. Subscribe to Rise to Her for more inspiring conversations on healing, empowerment, and rising to your highest self!
Links Mentioned:
Work with Vanessa/Explore Her Offerings
Join Vanessa on Instagram
Join the Grind Culture Rebellion LIVE Challenge
Hang Out With Emily from Rise To Her on Instagram
35 min - Ep 14: Empowerment Through Somatic Healing: Reclaiming Self-Worth, Anger, and Leadership for Women (with Somatic Expert, Rosa Abili)
In this episode of The Rise To Her Podcast, we sit down with Rosa Albili, a Toronto-based somatic coach and Neo-Emotional Release guide, to explore the transformative power of somatic healing for women entrepreneurs. Rosa discusses how women can reclaim their self-worth by reconnecting with their bodies, processing stored emotions, and shifting out of the victim mindset.
Key topics covered include:
- Healing through Somatics: Understanding how stored emotions like anger and trauma manifest physically and how releasing them helps women break free from people-pleasing and anxiety.
- The Power of Anger: How to safely access, process, and channel anger into personal empowerment and leadership.
- Navigating Emotional Numbness: Why many women feel disconnected or numb and the steps to re-establish emotional awareness and body connection.
- Breaking Through Burnout: Tools to release exhaustion and overwhelm, helping women rediscover their energy and purpose.
- Cultural Transitions and Identity: Rosa’s personal story of moving from Iran to the U.S. and Canada and how cultural shifts shaped her work with women in healing and leadership.
Whether you're feeling stuck, overwhelmed, or yearning to reclaim your voice and step into authentic leadership, this episode provides deep insights and practical tools to support your journey.
Links Mentioned:
Work with Rosa/Explore Her Offerings
Join Rosa on Instagram
Join the Grind Culture Rebellion LIVE Challenge
Hang Out With Emily from Rise To Her on Instagram
43 min - Ep 13: Transforming Triggers: A Guide to Overcome Fear and Embrace Growth
In this episode of Rise to Her, Emily Greenway unpacks the complex world of triggers, showing how these intense emotional reactions can be more than just obstacles—they can be catalysts for profound personal growth. Emily shares personal stories, including her journey of recovering from two significant falls, to illustrate how our bodies and minds react to past traumas and how we can consciously choose to respond differently.
Key topics covered include:
- Understanding Triggers: What they are and why they surface.
- Nervous System Regulation: How to calm your body and mind in the face of triggers.
- Transforming Fear into Growth: Practical steps to move through triggers with compassion and awareness.
- Rewiring Old Stories: How to identify and shift limiting beliefs that keep you stuck.
- The Power of Conscious Choice: Using your triggers as information to protect and empower yourself.
This episode is a must-listen for high-achieving women who often feel overwhelmed by their emotional responses and want to reclaim their power. Tune in to learn how to easily navigate your triggers, transform your mindset, and rise to your highest potential.
Show Links:
Aligned Ambition Priority List
Follow Emily on IG (@risetoher)
21 min - Ep 12: Motherhood, Martyrdom, Healing The Mother Wound, Running a Business as a Mom + More (with Holly Crabtree)
Society often expects women to be all things at once, while also expecting them to be nothing at the same time - In this episode, I chat with Holly Crabtree, a public health nurse and founder of Mamas and Cubs, about the emotional challenges of motherhood, including the often misunderstood concept of "mom rage." Holly shares her personal journey of overcoming perfectionism and societal pressures while offering practical strategies for managing these intense feelings. We explore how societal expectations contribute to maternal guilt and burnout, and how mothers can reclaim their power by rejecting the martyrdom often glorified in our culture. Holly also discusses the importance of repairing relationships with children after emotional outbursts and finding balance as a single mom and entrepreneur. Whether you’re a mom dealing with the overwhelming demands of parenting or someone looking to understand the complexities of motherhood, this episode provides valuable insights and actionable advice.
Key Topics Covered:
- Understanding "mom rage" and its impact on mothers
- Societal pressures and the myth of the "perfect mom"
- Practical strategies for managing perfectionism and overwhelm
- The importance of repairing relationships after emotional outbursts
- Embracing self-compassion and rejecting the martyrdom mindset
- Balancing single motherhood with running a business
Show Links:
Check Out Mama And Cubs Offerings
Follow Holly on Instagram
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Join Aligned Ambition Priority List
Follow Rise To Her on Instagram
39 min
About Rise To Her
From the publisher's feed
Rise To Her is the podcast for high-achievers, leaders, and purpose-driven souls who are ready to release the old rules of success and rise into a life that feels whole, purposeful, and spiritually aligned.
I’m Emily Greenway—a trauma-informed mindset and mindfulness coach with a Master’s in Public Health, trained in the psychology of human behavior and the science of the nervous system. My work blends mindset coaching, mindfulness, subconscious rewiring, leadership psychology, and seasonal wisdom into what I call spiritual science.
Here, I teach you how to honor your human form—your nervous system, your emotions, and your subconscious mind—so you can move beyond burnout and self-sabotage, regulate your energy, and create sustainable success that’s rooted in purpose.
Each week, you’ll discover how to:
✨ Rewire your brain and shift your mindset for lasting transformation
✨ Regulate your nervous system and expand your capacity to receive with ease
✨ Heal subconscious patterns that keep you hustling, proving, or people-pleasing
✨ Align your business, career, and life with your soul’s deeper purpose
✨ Use mindfulness and seasonal rhythms to create more clarity, flow, and joy
Rise To Her is where magic meets science—a space to reconnect with your intuition, embody your highest self, and create a life, business, and purpose that feel both successful and fulfilling.
👉 Subscribe now for weekly episodes filled with actionable tools, soulful insights, and transformative conversations designed to guide you back home to yourself—so you can rise with clarity, alignment, and purpose.