Frustration happens when something blocks our goals, not just when we're in a bad mood. I share a personal story about back-to-school chaos and soccer gear shopping that turned into a family-wide frustration spiral.

• Frustration occurs when something out of our control prevents us from achieving our desired outcome
• When left unchecked, frustration often morphs into anger and resentment
• Your nervous system sets your frustration threshold—when you're tired or stressed, small obstacles feel huge
• Frustration narrows thinking and significantly reduces problem-solving abilities
• Three steps to move through frustration: name it, get regulated, and shift your framework
• The importance of repair after frustration-fueled interactions
• Frustration may be inevitable, but it doesn't have to ruin your day or relationships

Questions or Comments? Message me!

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The sudden shift from motivation to overwhelm isn't a character flaw but a nervous system response signaling that something needs attention and care. 

• Overwhelm commonly appears when we face information overload, perfectionism, emotional exhaustion, or unrealistic expectations
• Research shows that too many choices can create decision paralysis, making it impossible to move forward
• Five steps to move through overwhelm: acknowledge what's happening, reframe and get curious, offer yourself compassion, regulate your nervous system, and return to your priorities
• Break down overwhelming tasks using the hiking trick: "See that tree up ahead? Just get to that one"
• Journal prompts for self-reflection include examining unsustainable expectations and identifying what needs care rather than pressure
• Remember that overwhelm is a signal, not a reason for shame—it's simply asking for your attention

If something stirred in you during this episode or you have a question, email me at [email protected]. Please hit follow or subscribe, share with a friend, or leave a review—it truly means so much to me.

Related episodes: 

Episode 76 - The Growth Mindset Reset: How to Redefine Success and Embrace Failure

Episode 75 - Stop Skipping the Wins: Why Looking Back Helps You Move Forward

Episode 30 - Are you prioritizing your priorities?

Questions or Comments? Message me!

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Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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Gratitude is a powerful practice that transforms our mental, emotional, physical, and relational wellbeing through a scientifically-verified "upward spiral" effect.

• Gratitude functions as the opposite of anxiety, materialism, envy, and scarcity thinking
• Brené Brown's research shows the only difference between people who experience joy and those who don't is gratitude
• Practicing gratitude helps shift from a scarcity mindset to one of abundance
• Gratitude physically calms the nervous system and reduces inflammation
• Relationally, gratitude serves as "social glue" through the find-remind-bind process
• With consistent practice, gratitude shifts from a conscious effort (state) to a natural trait
• Materialism, envy, cynicism, and narcissism make gratitude more difficult
• Rigid expectations function as "premeditated resentments" that block gratitude
• Expressing specific, meaningful gratitude to others is more powerful than vague thanks
• Challenge: Express deep gratitude to someone every day for a month using the nonviolent communication method

If something stirred in you during this episode or you have a question, email me at [email protected]. If you found today's episode helpful, hit follow or subscribe, share with a friend, and leave a review.

Resources:

Huberman Lab: The Science of Gratitude & How to Build a Gratitude Practice

Atlas of the Heart by Brene Brown

Related Episodes:

Episode 4 - Gratitude vs. Scarcity

Episode 23 - The Five Love Languages Part 1 of 6: How to best love our partners

Episode 22 - Communicate Without Conflict: Non Violent Communication Basics for Everyday Life

Episode 74 - Beyond "If Only": Finding Joy in the Present Moment

Questions or Comments? Message me!

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Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

We explore the concept of foreboding joy—that anxiety-inducing feeling that creeps in during perfect moments when we should be happiest. This common psychological experience has us bracing for disaster precisely when everything is going well, stealing our ability to fully enjoy life's beautiful moments.

• Foreboding joy is the feeling of anxiety during perfect moments when we anticipate something bad happening
• Joy is our most vulnerable emotion because when we feel joy, we are wide open
• Our nervous systems developed to scan for danger, making it difficult to fully relax
• Foreboding joy often appears when we're tired, overworked, or neglecting basic self-care
• Anxiety during happy moments can signal that your nervous system needs attention
• Gratitude is the most powerful antidote to foreboding joy
• When feeling anxious during good moments, practice acknowledging it, breathing deeply, and focusing on gratitude
• You can't selectively numb emotions—if you dampen joy to avoid pain, you dull all emotions
• Regular gratitude practice can retrain your brain to stay present during joyful moments

Join me on Wednesday for a follow-up episode where we'll dive deeper into gratitude as a practice that can bring more joy, deeper connection, and better health into your life. I'll share why gratitude is more than a feel-good idea and offer a simple challenge to help rewire your brain for appreciation.

Resources

Atlas of the Heart by Brene Brown

Related Episodes

Episode 13 - Self Care - What is it and where to begin

Episode 74 - Beyond "If Only": Finding Joy in the Present Moment

Episode 35 - Creating Your Digital Joy Arsenal: Why We All Need a "Smile Folder"

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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In this episode of Roots of the Rise, we explore the concept of a growth mindset—what it is, why it matters, and how shifting from outcome-based thinking to effort-based learning can change your life. You’ll hear insights from Dr. Andrew Huberman and Dr. Carol Dweck, plus real-life examples of how our mindset shapes identity, risk-taking, and resilience. Whether you're navigating failure, perfectionism, or just want to grow with more ease, this episode offers practical and compassionate tools to support your journey.

• Growth mindset is anchored in the belief that our abilities are malleable due to neuroplasticity
• How we receive feedback shapes our self-perception and approach to challenges
• Performance-based feedback ("you're smart") links identity to results, creating fear of failure
• Effort-based feedback focuses on what we do, not who we are, encouraging risk-taking
• Failure almost always comes before success—it's the first attempt in learning
• Our mindsets typically operate on autopilot but significantly impact our experiences
• Journal prompts can help uncover your own beliefs about abilities and potential
• Summer often requires adjusting expectations and embracing realistic planning

Taking July off to align with priorities and will return in August with quality content created from a place of joy rather than stress.

Resources:

Dr. Andrew Huberman Growth Mindset Content

Related Episodes:

Episode 5 - Beginner’s Guide to Journaling Methods That Work

Episode 29 - Is Competence Keeping You Stuck

Episode 30 - Are you prioritizing your priorities?

Episode 68 - The Six Essential Questions for Inner Growth and Getting Unstuck

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

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We often become so fixated on perfect end goals that we forget to acknowledge the meaningful progress we've already made in our lives. Taking time to recognize our forward movement, no matter how small, is crucial for maintaining momentum and fostering the self-compassion needed for continued growth.

• Regularly check in with yourself about your progress toward goals to prevent stalling out
• Healing from difficult relationships is like climbing a mountain—it's important to notice the elevation you've already gained
• Celebrating financial wins like paying off debt provides momentum for tackling the next challenge
• Keep visual reminders of what you've already accomplished to help during discouraging times
• Small wins deserve celebration as they build the foundation for bigger achievements
• Self-compassion rather than self-criticism creates sustainable growth
• Journal about your accomplishments to make your progress more tangible


Related Episodes:

Episode 19 - Podcast Recommendation - Self Hatred with Dr. Blaise Aguirre on Armchair Expert

Episode 54 - Why Loving Who You've Been Can Change Everything

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Destination addiction—the harmful "if only" mindset—prevents us from experiencing joy in the present moment. Despite setting goals and making plans, we miss the perfection of right now when we believe happiness exists only in some future state.

• Dr. Andrew Huberman says "the most dangerous thought in life is 'if only'"
• The trap of saying "I'll be happy when..." prevents enjoying present joy
• Moving beyond suffering is the true destination in life
• Heart-based meditation trains us to feel the goodness in each moment
• Acceptance helps us stop fighting reality and appreciate what is
• Using touchstones (physical objects) can remind us to practice gratitude
• Presence isn't about perfection but returning to yourself as you are
• Joy isn't waiting somewhere in the future—it's a skill we build now

Email me at [email protected] with questions. If you found today's episode helpful, hit follow or subscribe, share with a friend, and leave a review.

Related Episodes:

Episode 2- You are meant for happiness

Episode 6 - Curiosity Required

Episode 7 - Heart Based Meditation

Episode 59 - Discovering the Facets of the Heart and Their Healing Wisdom

Episode 68 - The Six Essential Questions for Inner Growth and Getting Unstuck

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Let's dive into the essential but often overlooked topic of sleep, exploring what constitutes good sleep, how to identify sleep deprivation, and practical strategies for improving rest quality. The episode provides a comprehensive foundation for understanding sleep's critical role in physical health, mental functioning, and emotional wellbeing.

• An estimated 50-70 million Americans have chronic sleep disorders, with many more experiencing sleep issues without recognizing the problem
• Adults need a minimum of seven hours of sleep, with most requiring 8-9 hours for optimal functioning
• The four stages of sleep each serve different purposes—light sleep, deep restorative sleep, and REM for emotional processing and memory consolidation
• Good sleep hygiene includes consistent bedtimes, avoiding screens before bed, keeping your bedroom cool (ideally 67°F), and creating a dedicated sleep sanctuary
• Sleep myths debunked: weekend "catch-up" sleep doesn't work, and brief nighttime awakenings are normal
• Practical sleep supports include binaural beats, yoga nidra, aromatherapy, and foot massage before bed

Resources:

Dr. Andrew Huberman on Sleep

SleepTube

Maharishi AyurVeda Sleep products

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Our energy is limited and distributed across different responsibilities, affecting how we show up for ourselves and others. I explore how understanding someone's full capacity might change how we view their efforts, especially when examining our parents' choices through a more compassionate lens.

• The "energy percentage" metaphor explains how we allocate our finite resources across work, family, and self-care
• Most of us function with our energy spread thin across multiple areas (20% work, 30% kid, 10% marriage, etc.)
• When life becomes unbalanced, certain areas demand more energy, leaving little for other responsibilities
• The way we judge our parents may not account for their limited capacity and different generational context
• Just because someone only gives you 20% doesn't mean they don't care—it might be their full capacity
• Partnership means being aware of each other's battery percentage and adjusting with love
• Compassion for others begins with understanding that most people are doing their best with what they have
• Forgiving doesn't mean excusing harm, but recognizing human limitations

Related Episodes:

Episode 30 - Are you prioritizing your priorities?

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com

Father's Day can stir up complicated emotions, especially for those whose relationships with their fathers are marked by distance, hurt, or unmet needs. Whether navigating grief, confusion, or seeking clarity about father relationships, it's important to explore why these feelings are valid and how to honor your experience.


• It's okay to feel multiple emotions at once – grief, gratitude, resentment, and joy can coexist
• Don't diminish your pain or judge yourself for setting boundaries with fathers who hurt you
• Our biological need for parental love creates deep-rooted fears when that love seems conditional
• Two things can be true: loving your father as a fallible human AND acknowledging your hurt
• Journal prompts can help navigate complex father relationships: what would you say if you knew it would be heard?
• Consider how you might give yourself what you needed but didn't receive from your father
• Try writing letters – one to your father with unspoken truths, one to your younger self with words you needed
• Ask yourself "dear heart, what do you need today?" and try to provide that care for yourself

Resources

Loving What Is, Revised Edition: Four Questions That Can Change Your Life; The Revolutionary Process Called "The Work" by  Byron Katie

Related episodes:

Episode 5 - Journaling

Episode 11 - Forgiveness and one way to get the apology you always wanted

Episode 41 - Answering a Listener Question about Navigating Difficult Relationships with Aging Parents

Episode 67 - Integrating the Essential Truth We Are Both Human and Divine

Ep 72: When Your Parent’s Best Wasn’t Enough: The Myth of Always Giving 100%

Episode 104 -  Byron Katie’s Loving What Is: 4 Questions to Free Yourself from Painful Thoughts and Find Acceptance

Questions or Comments? Message me!

Support the show

Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!

Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com