Liz Albanis continues her conversation with Brian Sachetta. 'Little T' versus 'big T' trauma. They discuss the embodied experience of anxiety. Tools that have supported his healing. Brian shares  practical strategies to help listeners move through panic attacks. Reduce stress, and manage anxiety and depression. From understanding the "proverbial tiger" that triggers our nervous system. To how eye movement and physical exercise can shift our mental state. This episode offers grounded, science-informed tools for self-regulation and resilience.

Topics Covered:

• The physiological experience of panic attacks
• Difference between fear, anxiety, and panic
• How movement helps regulate the nervous system during anxiety
• Introduction to EMDR (Eye Movement Desensitisation and Reprocessing)
• The mind-body connection: how stored tension can manifest 
• Mindfulness and grounding practices (including the 5-4-3-2-1 method)
• The benefits of cold exposure for managing depression
• Shifting perspective: choosing hope over despair in anxious moments

 https://pubmed.ncbi.nlm.nih.gov/17993252/

Brian Sachetta is an author, blogger, and mental health advocate from Boston, Massachusetts. After grappling with anxiety and depression throughout his young adulthood, Brian became determined to find better ways to navigate such challenges. He turned to therapy, immersed himself in mental health literature. Experimented with a wide array of tactics for managing his well-being. Over time, these efforts led to significant breakthroughs on his mental health journey. Inspired by his progress, he began sharing his story to empower others facing similar struggles. Brian’s mission is to alleviate psychological suffering and guide individuals toward taking control of their mental health. He brings that mission to life through his popular book series, "Get Out of Your Head." Many podcast appearances & blog posts.: 

Connect: https://getoutofyourhead.com/about/

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Liz chats with Brian Sachetta. In this powerful conversation, Brian shares his lived journey. Through anxiety, depression, and OCD. How he’s come to approach healing as a long, incremental process rather than a sudden fix. He speaks openly about the neural rewiring. Required to redefine old patterns rooted in trauma and fear. How “corrective experiences” help shift the pathways we’ve unconsciously reinforced.

Key Takeaways:

• The distinction between everyday sadness or nervousness and clinical depression/anxiety
• How fighting intrusive thoughts can unintentionally strengthen them
• The role of exposure therapy. Taken in small, supportive steps, in rewiring fear responses
• The importance of holding space for gradual growth, relational vulnerability, and non‑judgment
• Medication as one piece of the puzzle. Not a silver bullet
• The messy, nonlinear nature of healing (two steps forward, one step back)

About the guest:

Brian Sachetta is an author, blogger, and mental health advocate from Boston, Massachusetts. After grappling with anxiety and depression throughout his young adulthood, Brian became determined to find better ways to navigate such challenges. As a result, he turned to therapy, immersed himself in mental health literature, and experimented with a wide array of tactics for managing his well-being. Over time, these efforts led to significant breakthroughs on his mental health journey. Inspired by his progress, he began sharing his story to empower others facing similar struggles. Today, Brian’s mission is to alleviate psychological suffering and guide individuals toward taking control of their mental health. He brings that mission to life through his popular book series, "Get Out of Your Head," as well as his many podcast appearances and blog posts.

Connect with Brian: https://getoutofyourhead.com/about/

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Warning: this episode contains topics such as violence, death, suicide, depression and anxiety. It could be triggering for some.

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In Part 2,  Liz Albanis continues her conversation with Rob Dorgan.  They  explore the Kleshas, The five root causes of human suffering in Patanjali's Yoga Sutras. And how they show up in real life. They explore why self-inquiry can feel like “burning down” old identities. And guide us through  personal transformation.From attachment and aversion to the fear of change. Rob shares how the Yoga Sutras and Kashmir Shaivism inform his work. Why building self-integrity through small daily practices can change everything. Drawing from his novel Awakening the Mystic. Which blends fiction, memoir, yoga and astrology. Rob shares how mythology, meditation, and self-inquiry. 

Liz opens up about the emotional aftermath of a literal house fire. And how her journey offered insight into ego. Attachment, and the ever-present fear of change. This episode is a delvers into yoga beyond the mat, and how ancient wisdom can guide us.

Topics Covered:

• The five Kleshas (Avidya, Asmita, Raga, Dvesha, Abhinivesha) and their relevance today
• How fire (Agni) acts as a metaphor for personal transformation
• Using adversity to burn away what no longer serves us
• Insights from Rob’s novel Awakening the Mystic
• The importance of consistency in practice (Sutra 1.13) and how it builds self-integrity
• Exploring ego and identity through yoga and astrology
• The power of journaling and inner inquiry as healing tools
• How to begin a spiritual practice when feeling overwhelmed or burnt out
• Advice for young seekers navigating anxiety, change, or spiritual burnout

Rob Dorgen is a professional astrologer, meditation teacher, certified yoga teacher/teacher trainer.Iinternational retreat facilitator. His new novel-memoir, Awakening the Mystique: A Novel of Cosmic Love and Healing, weaves personal journey with yogic psychology  to illuminate practical pathways toward inner peace.

 https://robandsteve.co/ https://awakeningthemystic.net/  Youtube Instagram

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Liz Albanis sits down with Rob Dorgan. Part 1 of their conversation. Rob's practice began in the 1980s and evolved from sweaty Ashtanga to alignment-driven asana.  Why meditation can be “the ultimate self-love'. How  tools (from handstands to quiet sitting) reshape our nervous system, relationships, and life choices.

Key Topics:

• Rob's Yoga Journey: 
• Tantra’s non-dual lens. moving beyond “right/wrong” to harvest meaning and growth from hard seasons.
• Meditation as daily medicine: consistency over intensity. why sitting is a relationship with the inner Self (the “divine spark”).
• Mindfulness vs. meditation: 
• Yoga Sutras & the eight limbs: not a ladder you “finish,” but a living framework that keeps unfolding.
• Neuroscience is catching up: how regular practice can remodel the brain and build resilience.
• Real-life transformation: what Rob witnesses in year-long teacher trainings and retreats—identity shifts, new boundaries, and values-aligned choices.
• The importance of self-care
• Dharma in motion: when practice changes how we hold problems, not just the problems themselves..
• Injury and hardship can be portals, not endpoints.

References:  Newberg, A. & Waldman, M.R. (2009). How God Changes Your Brain: Breakthrough Findings from a Leading Neuroscientist. New York: Ballantine Books. Dawson, Sarasvati Sally. Yoga off the Mat: Freedom in Everyday Life. BookLocker, 2017.  Weintraub, A. (2012). Yoga Skills for Therapists: Effective Practices for Mood Management. New York: W.W. Norton & Company

Rob Dorgen is a professional astrologer, meditation teacher, certified yoga teacher/teacher trainer.Iinternational retreat facilitator. His new novel-memoir, Awakening the Mystique: A Novel of Cosmic Love and Healing, weaves personal journey with yogic psychology  to illuminate practical pathways toward inner peace.

 https://robandsteve.co/ https://awakeningthemystic.net/  Youtube Instagram

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In this enriching episode on yoga for mental health and trauma recovery. Liz Albanis delves into why this happens and shares how to alter your yoga approach if you're struggling with anxiety, depression, or trauma. 

Have you ever left a yoga class feeling more anxious or drained? Maybe you've struggled to stay still in savasana (final resting pose). Or found restorative yoga made you feel more anxious, rather than rested? You’re not alone

Through the lens of yogic psychology and trauma-informed yoga practices. Liz emphasises the importance of 'meeting your mood' at the commencement of your practice. Liz breaks down the Gunas (Rajas, Tamas, Sattva) to provide compassionate insights. For adapting yoga for trauma survivors and anyone navigating  mental health challenges. 

This episode is essential for:
- Anyone who’s felt worse after a restorative class.
- Yoga teachers supporting students with mental health challenges.
- Individuals dealing with anxiety, depression, grief, or burnout.
- Those curious about somatic yoga for trauma and nervous system regulation.

In this episode, you’ll learn about:
- Why stillness can sometimes trigger anxiety or depression.
- How different yogic tools can aid in addressing various mental health states.
- The myth that yoga is always calming and what that means for mental health.
- The potential harm in oversimplifying yoga as a solution for depression.
- The significance of somatic yoga for trauma release and emotional balance.
- How to adapt your practice using the wisdom of the Gunas.
- Personal reflections on Liz’s healing journey through yoga. 

Yoga is not a one-size-fits-all. Real change happens when we align our practice with our current mental, emotional, and energetic states. Whether you seek supportive yoga poses for trauma. Or wish to learn about regulating your nervous system through movement, you won’t want to miss this episode! 

Share this episode with someone who may benefit and subscribe for more inspiring conversations about the transformative power of yoga.

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Join Liz Albanis as she chats with Doro Baumfalk about teaching trauma-informed  Yoga. Yoga for mental health, Ayurveda and journaling.  

Together they explore:

• Trauma-aware yoga teaching. How props, poses, language, and environment can be triggers. And how to offer students  compassionate options.
• Dorothy’s personal journey to discovering yoga
• The  power of combining yoga and journaling. Especially for mental health
• Real-life stories of transformation, including teaching at a rare cancer community event
• Practical ways to balance the doshas through everyday tools.
• The importance of letting go of perfectionism in both yoga and journaling
• Empowering journal prompts 
• Journaling offers a powerful way to explore emotions and deepen yoga practice.
• Ayurveda is accessible. Small shifts  can help bring balance and insight.

About: Doro  is a yoga teacher, Ayurvedic counselor, and journal therapist who brings together movement, mindfulness, and writing to support holistic wellbeing. After more than a decade working in the hotel industry, she experienced firsthand how  demanding modern life can be and how difficult it is to truly switch off. Today, she integrates journaling into her yoga classes to help  students clear the mind and connect more deeply with their practice.  Drawing on Ayurveda, she emphasises the individuality of health and teaches practical ways to recognise and balance the Doshas in daily  life. Dorothee also offers workshops and trainings for yoga teachers, inspiring them to enrich their own classes with Ayurveda and journaling.

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Warning: this episode includes a discussion on trauma aware yoga and may touch on experiences that could be distressing for some listeners, including, but not limited to survivors of sexual abuse, natural disasters, or other distressing events. 

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Join Liz Albanis as she chats about  Yoga for Trauma Recovery and Mental Well-being.  Exploring some of the ways to enhance  your practice for better mental health. 

Key Topics

• Learn why consistent practice. Even just five minutes daily, can be more effective than two studio classes each week. 
• Discover how to improve your nervous system with Yoga. can support your journey towards balance without overstimulation or depletion.
• Understand your sympathetic and parasympathetic nervous systems' roles in healing from trauma and recognize signs of being stuck in a fight-or-flight state. 
• Why your yoga practice needs to meet you where you are. Helping to alleviate anxiety and depression.
• The Importance of a personalised yoga practice.
• Why yoga poses are only a small part of an effective practice and some other practices to consider incorporating.
• Somatic Yoga for trauma release.

Whether you’re a seasoned practitioner or new to yoga. Liz provides practical insights tailored for trauma survivors seeking holistic well-being. 

More About The Host

Liz offers one-on-one online sessions to help yogis cultivate a personalised yoga practice. Liz is a registered senior yoga teacher with Yoga Australia. She has been teaching since 2012. Liz is currently studying to become a yoga therapist. A qualified personal trainer through her Diploma of Fitness. Liz is also a qualified Pilates and Barre Instructor.

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Explore how yoga impacts trauma recovery and mental health. Focusing on its role in PTSD, nervous system regulation, and holistic strategies for teachers and practitioner. In this episode, Liz Albanis explores the role of yoga in mental health. emphasising its potential for trauma recovery and well-being. But also, how it could be detrimental towards recovery and mental health in general. monstrating the importance of nervous system regulation through yoga practices. She provides valuable insights for yoga teachers. On how to better support students to help hold a more supportive space. Triggers in a yoga studio, many wouldn't think of. Listen for an enlightening journey toward healing and empowerment through yoga. Liz explains how yoga serves as a powerful tool for trauma recovery..

Drawing on her lived experience and studies in yoga therapy. Liz explores how mindful yoga practices can support holistic well-being. Especially for those navigating trauma, anxiety, or conditions like ADHD.  Whether you're a yoga teacher. A student, or curious about how yoga can support your mental and emotional health. This episode shares valuable yoga insights and tools . For integrating yoga practices into everyday life.

Key Topics:

• The impact of PTSD on the brain and how yoga can aid nervous system recovery
• How candles, incense, and even certain language can be hidden triggers in class
• Why trauma-aware teaching is more than avoiding physical adjustments
• How to be more mindful and inclusive in your classes
• The 4 letter word to avoid using, that's not well known to be a trigger.
• What “trauma-aware” is and why assuming every class is, can be harmful
• The importance of mindfulness in yoga and learning to “read the room” as a teacher
• Liz’s personal yoga journey and how it’s reshaped her teaching philosophy

This episode is for you if:

• You’re a yoga teacher looking to teach with more sensitivity and awareness
• You’re navigating trauma, stress, or anxiety and seeking more information 
• You believe yoga is more than poses, it's part of holistic health. 

Links: DSM5 Trauma Defined

 Content Warning: This episode discusses trauma, PTSD, and house fires. Please listen with care. If you're in Australia and need support, contact Lifeline on 13 11 14.

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What if the thing holding you back as a yoga teacher wasn’t your knowledge, but your mindset?  Liz Albanis joined by Karen Fabian. Karen Fabian is an experienced yoga teacher, anatomy educator and author. 

Whether you're a new teacher feeling overwhelmed . Or an experienced practitioner ready to go deeper. This episode delivers useful tools and mindset shifts. To help you transform your teaching from the inside out.

About the Guest

Karen is the founder of Bare Bones Yoga. With over 20 years of teaching experience. And a background in rehabilitative counselling and healthcare administration. Karen brings a science-based yet practical approach to anatomy. Karen is an author of 3 books. To explore how yoga teachers can step into their full potential. By building both anatomical understanding and authentic self-belief.
Karen empowers yoga teachers across the globe to develop clarity. Confidence, and competence through her Yoga Anatomy Blueprint Learning Program. Karen offers yoga insights and tools.

Key Topics & Takeaways

• Karen's persona; yoga journey and how it reshaped her career.
• Mindfulness in Yoga
• Why mindset is the common barrier for yoga teachers. 
• The “walk and talk” teaching style and how to build confidence getting off the mat.
•  Common limiting beliefs in yoga teachers and how to reframe them. 
• The real reason many teachers feel the need to change sequences every week. 
• Teaching “safe” yoga: myth vs. reality. 
• How to understand and apply anatomy cues with confidence. 
• Karen’s 10-step blueprint for learning anatomy in a practical, memorable way.
• The importance of action-oriented cueing and watching your students. 
• Why we need to rethink negative framing. 
• How to use frameworks instead of memorizing scripts. 
• Healthy detachment, self-inquiry, and the power of reflection after teaching

Connect with Karen

Website: https://www.barebonesyoga.com

Instagram: @barebonesyoga

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Liz shares her personal experiences of trauma survival. Insights into how yoga aids trauma recovery and resilience. As part of holistic wellness plan for mental health. Also shedding light on trauma awareness.

On 11 January 2024, Liz's life changed in an instant. In this emotional and episode, she shares the story of the night her neighbour’s house went up in flames. So close that we she and her family only minutes to escape. It was the second fire she had survived, and it ended up sparking the inspiration for this podcast.

This episode isn’t about reliving trauma for sympathy. It’s about creating, awareness. Helping other survivors know they're not alone.  Liz talk about fear, guilt, and the emotional aftermath, but also the gratitude, the lessons, and the transformation that emerged from the ashes.

Whether you’ve experienced trauma, supported someone who has, or just want to understand how yoga supports us when life gets raw and real, this conversation is for you.

Key Takeaways:

• Why trauma doesn’t always look the way people expect—and why it’s valid even if you “escaped” physically unharmed.
• How a single moment can completely shift your identity and purpose.
• The role yoga really plays when facing life’s most terrifying moments.
• Why it's okay to grieve, even when others say “it could’ve been worse.”
• How first responders showed up with selfless bravery—and what that taught me about service.
• The long tail of trauma and the ongoing process of recovery.

Content Warning:
This episode contains personal accounts of house fires and may be triggering for some listeners. Please listen with care. If you're in Australia and need support, contact Lifeline on 13 11 14.

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