Welcome to our final episode of season 2! We are taking a break over Christmas and we'll be back fresh and raring to go with season 3 in the new year. To round us off for 2024 we are answering some questions from our lovely listeners about sobriety, habit change and more. If you would like submit a question for us to discuss next year please do contact us - we'd love to hear from you!

Liz: https://www.instagram.com/sunrise.psychology/

Julia: https://www.instagram.com/soberpositive/

Thank you so much for listening and supporting us - we appreciate you very much. Happy holidays!

Resources mentioned:

Whole30: https://whole30.com/

Urge surfing: https://www.therapistaid.com/therapy-worksheet/urge-surfing-handout

Calm app: https://www.calm.com/

Insight Timer: https://insighttimer.com/

The Craving Mind by Judson Brewer: https://drjud.com/read-the-craving-mind-book/

This Naked Mind by Annie Grace: https://thisnakedmind.com/annie-grace/

The Sober Butterfly Collective: https://soberbutterfly.com/home

Soberistas: https://soberistas.com/home

ParkRun: https://www.parkrun.org.uk/

Fading Affect Bias: https://www.thebehavioralscientist.com/glossary/fading-affect-bias

Befriending meditation (Mark Williams): https://franticworld.com/free-meditations-from-mindfulness/

Internal Family Systems therapy: https://ifs-institute.com/

Everything you know about addiction is wrong ITED talk by Johann Hari): https://youtu.be/PY9DcIMGxMs

Morning pages: https://juliacameronlive.com/

The RAIN of self-compassion (Tara Brach): https://www.tarabrach.com/the-rain-of-self-compassion/

Kristen Neff (self-compassion resources): https://self-compassion.org/

10% Happier with Dan Harris: https://www.meditatehappier.com/podcast

Mindfulness: https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/about-mindfulness/

'Drowning Man' graphic (from transactional analysis therapy): https://howdidyoubecomeyou.com/2018/01/30/beliefs-we-may-learn-early-in-life/

Happy Place: https://www.happyplaceofficial.co.uk/

Ellie Middleton (Unmasked): https://www.weareunmasked.com/ellie

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Today on Rise we are thrilled to welcome the lovely Michelle O'Dwyer. Michelle is a business owner and CIC founder who provides healthy cooking classes to a wide community of people in need of support across Liverpool and organises a free annual Christmas dinner which last year was attended by over 200 people. She was the perfect person for us to explore the positive power of local communities with, and a total inspiration.

Michelle's Instagram: https://www.instagram.com/bay_tree_cookery_academy_cic/
Donation page for Michelle's Community Christmas Dinner 2024: Community Christmas Dinner 2024 | Give as you Live Donate

Other resources mentioned:

Claritee Alcohol Free Events: https://www.clariteegroup.co.uk/

Zoe's Place Hospice Campaign: https://www.zoes-place.org.uk/save-our-liverpool-hospice/

We Can Do Hard Things Podcast: https://wecandohardthingspodcast.com/

Kindred (support for socially-trading organisations): https://kindred-lcr.co.uk/about-kindred/about-us/

The Women's Organisation: https://www.thewomensorganisation.org.uk/about-us/our-history/

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Welcome back to Rise! Today we are chatting about the science and psychology of awe and how accessing more of it in our lives can enhance our happiness and wellbeing. It is a unique emotion which we all recognise immediately when we feel it, but can be surprisingly hard to define and categorise.

Resources mentioned:

Liz's website featuring her Awe-tumn (see what she did there?) challenge: https://lizfolan.com/f/liz-folans-rise-resilience-programme-setting-to-soar

Liz's LinkedIn page: https://uk.linkedin.com/in/liz-folan-380a88a

Liz's Instagram: https://www.instagram.com/sunrise.psychology/

Science of Happiness course:
https://ggsc.berkeley.edu/what_we_do/online_courses_tools/the_science_of_happiness

Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner: https://www.dacherkeltner.com/

Glimmers: https://www.rhythmofregulation.com/glimmers

The Huberman Lab: https://www.hubermanlab.com/episode/dr-charan-ranganath-how-to-improve-memory-focus-using-science-protocols

VIA Character Strengths: https://www.viacharacter.org/

Roy Basnett on Liverpool Live Radio (featuring Liz for Feel Good Fridays): https://www.liverpoolliveradio.com/roy-basnett/

Mindfulness: https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

The Outrun by Amy Liptrot: https://canongate.co.uk/books/2264-the-outrun/

Young Minds: https://www.youngminds.org.uk/

Dr Julie: https://www.drjulie.uk/

PERMA model of wellbeing: https://positivepsychology.com/perma-model/

Kate Baily: https://www.katebaily.com/

Raisin Meditation: https://ggia.berkeley.edu/practice/raisin_meditation

Mel Robbins - looking for hearts: https://www.melrobbins.com/podcasts/episode-7

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Today on Rise we are chatting about the impact transitional periods can have on our mental health and wellbeing and how we have been impacted by this in different ways through parenting challenges, career changes and of course our sobriety journeys.

Resources mentioned:

The Outrun by Amy Liptrot: https://www.jameslockhartagency.com/agency-author/amy-liptrot/

A Million Little Pieces by James Frey: https://www.penguinrandomhouse.com/books/56429/a-million-little-pieces-by-james-frey/

Jazmine and Mandy's open water swimming episode: https://www.buzzsprout.com/2055773/episodes/12093012-episode-8-water-with-jazmine-seddon-and-mandy-parker

Mindfulness: https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

Elaine's breathwork episode: https://www.buzzsprout.com/2055773/episodes/15446243-episode-35-breathwork-with-elaine-bonfrer

Polyvagal theory: https://www.polyvagalinstitute.org/whatispolyvagaltheory

Whole30: https://whole30.com/

Diary of a CEO: https://stevenbartlett.com/doac/

Andrew Huberman: https://www.hubermanlab.com/

Positively Teenage by Nicola Morgan: https://nicolamorgan.com/my-books/positively-teenage/

James Hollis: https://jameshollis.net/

Morning Pages: https://juliacameronlive.com/basic-tools/morning-pages/

Will and Harper: https://www.netflix.com/tudum/articles/will-and-harper-release-date-trailer-news

Scattered Minds by Dr Gabor Maté: https://drgabormate.com/book/scattered-minds/

Glennon Doyle: https://momastery.com/

Liverpool Live Radio (featuring Liz for Feel Good Fridays): https://www.liverpoolliveradio.com/roy-basnett/

DBT: https://dialecticalbehaviortherapy.com/

Meditations for Mortals for Oliver Burkeman: https://www.oliverburkeman.com/

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Today's episode of Rise was recorded in early August 2024, in the midst of the far right riots in the UK so we are chatting about how we self-support when the world feels overwhelming - is it possible to thrive at all in the modern world and, if so, how do we strike the balance between self-protection and keeping our hearts open and compassionate towards the suffering of others?

Resources mentioned:

Brené Brown: https://brenebrown.com/

Collective effervescence:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9473704/

Dr Rangan Chatterjee: https://drchatterjee.com/

Happy Place: https://www.happyplaceofficial.co.uk/

Soberistas sobriety support community: https://soberistas.com/

Awe: The Transformative Power of Everyday Wonder by Dacher Keltner: https://www.dacherkeltner.com/

DBT Opposite to Emotion Action skill: https://dbt.tools/emotional_regulation/opposite-action.php

Atomic Habits by James Clear: https://jamesclear.com/atomic-habits

Sober Positive by Julia Carson: https://soberpositive.com/order-the-book/

Gabby Bernstein: https://gabbybernstein.com/

Self-Compassion - Kristin Neff: https://self-compassion.org/

Elizabeth Gilbert: https://www.elizabethgilbert.com/

Gratitude journaling: https://positivepsychology.com/gratitude-journal/

Mel Robbins: https://www.melrobbins.com/

Tara Swart: https://www.taraswart.com/

The Sober Revolution by Lucy Rocca and Sarah Turner: https://www.hachette.co.uk/titles/lucy-rocca/the-sober-revolution/9781783752089/

Blackout by Sarah Hepola: https://sarahhepola.com/

This Naked Mind by Annie Grace: https://thisnakedmind.com/annie-grace/

Finding Peace in a Frantic World by Mark Williams and Danny Pelman: https://franticworld.com/free-meditations-from-mindfulness/

Calm app: https://www.calm.com/

The Sober Butterfly Collective: https://soberbutterflycollective.com/

Love Sober: https://www.lovesober.com/

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Following on from last episode's chat with Sarah we are delighted to welcome Elaine Bonfrer to Rise, to talk with us in more detail about the power of breathwork. Elaine is a therapeutic coach and Owaken Breathwork practitioner, whose passion is empowering the people she works with to heal and let go of whatever is holding them back, to help them connect to their heart wisdom and intuition and so to create ripples of love and impact in the world. As well as sharing her personal story with us, this episode is full of so much practical wisdom and Elaine even generously guides us through a simple yet beautifully powerful breathing exercise.

Elaine's website: https://elainebonfrer.com/

Elaine's Instagram: https://www.instagram.com/elainebonfrer_arise/

Resources mentioned:

Aubrey Marcus: https://www.aubreymarcus.com/

Owaken breathwork: https://www.owaken.com/

Box breathing: https://www.verywellhealth.com/box-breathing-8423967

3-4-5 breath: https://drchatterjee.com/the-3-4-5-breath/

Soberistas sobriety support community: https://soberistas.com/

Elizabeth Gilbert: https://www.elizabethgilbert.com/bio/

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Today we are thrilled to welcome our sober sister Sarah Rusbatch to Rise to chat about her amazing book Beyond Booze: How to Create a Life You Love, Alcohol Free. Sarah is an accredited grey area drinking coach, motivational speaker and now bestselling author who has supported thousands of women worldwide to quit drinking and rediscover themselves as a result. Her brilliant book is an amalgamation of her years of coaching experience and lessons learned on her own sober journey, offering a comprehensive toolkit for anyone looking for ways to self support in healthy and truly nourishing ways. Needless to say this is all right up our street and we absolutely loved catching up with her.

Buy Beyond Booze here: https://www.wob.com/en-gb/books/sarah-rusbatch/beyond-booze/

Sarah's website: https://sarahrusbatch.com/

Sarah's Instagram: https://www.instagram.com/sarahrusbatch/

Sarah's free Facebook group The Women's Wellbeing Collective: https://www.facebook.com/groups/342319476897067/?_rdc=1&_rdr

Resources mentioned:

Love Sober: https://www.lovesober.com/

Hello Sunday Morning: https://hellosundaymorning.org/

Soberistas: https://soberistas.com/

Mindfulness: Finding Peace in a Frantic World by Mark Williams and Danny Penman: https://franticworld.com/

Conscious connected breathwork: https://ibfbreathwork.org/conscious-connected-breathwork/

Breath of fire: https://kundalini.yoga/breaths/breath-of-fire

HOME podcast (Holly Whitaker and Laura McKowen): https://podcasts.apple.com/us/podcast/home-podcast/id1021126077

Barbara Fredrickson's Broaden and Build Theory: https://positivepsychology.com/broaden-build-theory/

Dialectical Behaviour Therapy (Emotional Regulation Skills): https://dialecticalbehaviortherapy.com/

David Goggins: https://davidgoggins.com/

VIA Character Strengths: https://www.viacharacter.org/

Liz's website for the Badass Bookclub: https://lizfolan.com/f/badass-book-club-summer-reads

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Today on Rise, by popular request, we are taking a bit of a retrospective look back at previous episodes and, in particular, our good intentions with the Rise and Shine actions to see if we actually took our own advice and, if not, why not!

Resources mentioned:

Liz's summer challenge: https://lizfolan.com/ and https://www.instagram.com/sunrisesobriety/

The Artist's Way: https://juliacameronlive.com/the-artists-way/

Atomic Habits by James Clear: https://jamesclear.com/books

Tiny Habits by BJ Fogg: https://tinyhabits.com/

The mammalian diving reflex: https://manhattancbt.com/archives/1452/dbt-tipp-skills/

Indistractible by Nir Eyal: https://www.nirandfar.com/indistractable/

Ultraprocessed People by Dr Chris Van Tulleken: https://www.penguin.co.uk/books/451300/ultra-processed-people-by-tulleken-chris-van/9781529900057

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!