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RiseEpisode 40: Listener QuestionsWelcome 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...2024-12-111h 01RiseEpisode 39: Community (with Michelle O'Dwyer)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 L...2024-11-2057 minRiseEpisode 38: AweWelcome 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-soarLiz's LinkedIn page: https://uk.linkedin.com/in/liz-folan-380a88aLiz's Instagram: https://www.instagram.com/sunrise.psychology/2024-11-0656 minRiseEpisode 37: TransitionsToday 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-parkerMindfulness: https://www.nhs.uk/mental-health/self-help/tips-and-support...2024-10-161h 11RiseEpisode 36: Thriving in AdversityToday'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://d...2024-08-141h 02RiseEpisode 35: Breathwork (with Elaine Bonfrer)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...2024-07-241h 13RiseEpisode 34: Life Beyond Booze (with Sarah Rusbatch)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 t...2024-07-1253 minRiseEpisode 33: Rise and Shines RevisitedToday 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/booksTiny Habits by BJ Fogg: https://tinyhabits.com/The mammalian diving reflex...2024-06-191h 04RiseEpisode 32: Sober Socialising (with Alex Clapp)Today on Rise we are chatting with Alex Clapp, one of the co-founders of Claritee, a new sober events company which is currently hosting monthly sober club nights in North West England as well as corporate sober events and more. Alex shares his personal story with us with so much authenticity, talking about how a physical health problem combined with a reluctance to talk about his emotions led to addiction but ultimately to recovery and a new life focused on living with purpose and giving back to others. Resources mentioned:Claritee: https://www.clariteegroup.co...2024-05-2952 minRiseEpisode 31: RISEThis week on Rise we are exploring a new format we are planning to introduce with our guests - a reflective exercise based around the letters R, I, S and E: R - What does the word Rise bring up for you?I - What inspires you?S - What is your superpower?E - What excites and energises you?We loved hearing each other's answers to these questions and we can't wait to explore them with future guests.Resources mentioned:Building Bliss podcast: https://www.buildingbliss.co.uk/2024-05-1552 minRiseEpisode 30: Yoga (with Rose Long)This week on Rise we are delighted to welcome Rose Long to the pod - Rose is wonderful coach with a raft of qualifications in life coaching including health, recovery, self-expression and life changes and she is also a qualified yoga teacher. She is joining us today for a chat about how yoga has helped all three of our recovery journeys and how yogic practices can support us to reach our potential and thrive in life.Rose's website (including access to her online and in person courses and classes): https://www.roselong-lifechanges.com/aboutHOME...2024-05-011h 05RiseEpisode 29 - Introvert v ExtrovertWe're back! Thanks to all our listeners for bearing with us while we took our own advice and dialled things back for a self-care break last month. We're now recharged and raring to go and this week is a good one. We're exploring the differences in how we perceive the world depending on where we are on the introversion/extraversion spectrum and how this fits in with how we look after ourselves and thrive in our lives.Resources mentioned: Claritee sober corporate events: https://www.clariteegroup.co.uk/Sober Dave: https://www.soberdave...2024-04-1751 minRiseEpisode 28 - Self-loveWelcome back to Rise and happy Valentine's Day! To celebrate we are chatting today about self-love - how we support and nurture ourselves through the good times and the tougher ones. Resources mentioned:Liverpool Live Radio: https://www.liverpoolliveradio.com/Liz's website: https://lizfolan.com/VIA character strengths: https://www.viacharacter.org/The Life Audit by Caroline Righton: https://www.wob.com/en-gb/books/caroline-righton/life-audit/The Huberman Lab podcast: https://www.hubermanlab.com/all-episodesDavid Goggins: https://davidgoggins.com/Laura McKowen: https...2024-02-141h 01RiseEpisode 27: Beat the January BluesThis week Liz and Julia are chatting about all things January and, in particular, the ways we beat the January blues through self-care (which as we know is so much more than bubble baths), permission to rest, tuning in to our daily needs and gentle intention setting.Resources mentioned: Liz's website featuring her brilliant January challenge: https://lizfolan.com/Diary of a CEO podcast: https://stevenbartlett.com/the-diary-of-a-ceo-podcast/An Ex-Drinker's Search for a Sober Buzz by John Seabrook: https://www.newyorker.com/magazine/2021/09/27/an-ex-drinkers-search-for-a-sober-buzzRebelFit: https://rebelfit.co.uk/2024-01-2456 minRiseEpisode 26: Menstrual Health (with Jesica Medellin)Welcome back to our first episode of 2024! Today we are chatting with our first transatlantic guest, Texas-based creative author and body positivity advocate Jesica Medellin. Jesica is the author of the beautiful anthology First Moon Manual: Letters to Our Daughters which is aimed at young women starting their menstrual cycles and those who love and support them. As mums of girls that age ourselves we loved this chat but there is so much in Jesica's work which is of interest to anyone who experiences menstruation or who is navigating any hormonal shifts such as post-natal symptoms or menopause. We...2024-01-0345 minRiseEpisode 25: 🎄Sober Festivities (with Emma Newman)🎄Merry Christmas to all our lovely listeners. Today on Rise we have a treat for your tastebuds as well as your ears, as we are chatting with Emma Newman, alcohol free drinks expert and mocktail maker extraordinaire. Many of you will know Emma from her @emma_sobersonic Instagram account where she showcases the latest and best in alcohol free drinks as well as chronicling her own sober journey. She is also a regular contributor to Low and No Drinker magazine and the winner of a national mocktail competition where she flew the flag for us all as the only...2023-12-201h 32RiseEpisode 24: Running for Recovery (with Steve)This week on Rise we are delighted to chat with Steve from Recovery Runners, a new weekly running group in Liverpool where all are welcome, whatever you are recovering from. He shares so openly with us about his own addiction and mental health journey and how running has been such a big part of his recovery, helping him get to a place of true healing and wellness in sobriety. Whether you're an experienced runner already, a complete novice, or anywhere in between, we're pretty sure this episode will inspire you to get your trainers on and give it a...2023-12-061h 02RiseEpisode 23: Parenting (with Jane Kilpatrick)Today on Rise we are welcoming Jane Kilpatrick to chat with us. Jane is a mindset coach, parenting expert and the founder of Mind Sculpt - a coaching service for teenagers and parents. We are chatting with her today about all things parenting - both how we can best support our kids with all the challenges they face in the modern world and also how we can support ourselves to put our own oxygen masks on first and avoid parenting burnout.Jane's website: https://www.mindsculpt.co.uk/Jane's Facebook group: https://www.facebook.com/Ja...2023-11-2254 minRiseEpisode 22: WorkToday on Rise, Liz and Julia are chatting about work and, more specifically, the endless puzzle of work life balance. How do we keep good boundaries around work while also pursuing our professional dreams? How do we make the most of our down time to make sure it is truly nourishing? How do we spin all the plates of work, family and self-care while also remaining self-compassionate when we inevitably let a few fall? We don't have all the answers but we hope you'll enjoy our chat today.Resources mentioned:Sober Butterfly Collective: https://soberbutterflycollective...2023-11-081h 06RiseEpisode 21: The Artist's WayWelcome back to Season 2 of Rise! Today Liz and Julia are chatting about The Artist's Way. Among her many other talents and ventures, Liz is an Artist's Way facilitator, running regular online courses taking a group through Julia Cameron's brilliant and transformative creative programme and today she is telling us more about the many benefits to be found in creative recovery, which extend so far beyond artistic expression. We loved this chat and we're so glad to be back!Liz's website: https://lizfolan.com/ Liz's Linked In: https://uk.linkedin.com/in/liz-folan-msc-positive-psych-380a88a2023-10-251h 21RiseEpisode 20: FriendshipFor the last episode of Season 1, we are chatting today about friendship and how this has been both the greatest gift and the biggest support to our sobriety for both of us, Thank you so much to all our lovely listeners for being with us over the past 40 weeks, we've loved every minute and we're so much looking forward to coming back for Season 2 (get us!) in the autumn. Resources mentioned:Soberistas sobriety support community (of course!): https://soberistas.com/Brené Brown on social connection and vulnerability: https://brenebrown.com/Sober Po...2023-07-1945 minRiseEpisode 19: Hormones (with Emily Fazah)This week on Rise we are talking hormonal health and holistic healing with the lovely Emily Fazah. Julia first discovered Emily's work through her Instagram account Moody Girl, which focused on support and awareness raising around premenstrual dysphoric disorder, a severe form of PMS which both Julia and Emily have experienced. Moody Girl has now gone from strength to strength and Emily currently hosts a brilliant podcast of the same name, which focuses on holistic and natural healing methods and empowerment in health and wellbeing. We loved our chat with Emily and we're sure you will too....2023-07-0538 minRiseEpisode 18: MovementToday on Rise we're talking running with Running Girl (Liz's Soberista name). Movement has been huge for both of us since quitting drinking and in this week's episode we are digging into all ways it has helped us with sobriety, mental health and general wellbeing as well as some of the science behind why it is so helpful to us both physically and mentally.Resources mentioned:Soberistas sobriety support community: https://soberistas.com/Parkrun: https://www.parkrun.org.uk/Rock n Roll running series: https://www.runrocknroll.com/Couch...2023-06-211h 00RiseEpisode 17: Sugar (with Claire)This week we're delighted to welcome Liz's friend Claire to the podcast to talk about her journey from sugar binges to now being over two months sugar free. We were amazed at how many parallels there were between her experience and our own stories of quitting alcohol and we also came away with lots to think about in terms of our own relationship with all things sweet. There's such a lot to take away from this episode, we hope you enjoy. Resources mentioned:The Artist's Way by Julia Cameron: https://www.theartistswaybook.com/...2023-06-0759 minRiseEpisode 16: SummerWelcome back to Rise! Today Liz and Julia are chatting about summer, both the benefits the sunshine and longer days can bring and also the challenges you can face in the warmer months if you're newly sober, struggling with your mental health or even just naturally on the introverted side of things.Resources mentioned:Peak end theory (Daniel Kahneman): https://positivepsychology.com/what-is-peak-end-theory/Fading affect bias: https://www.sciencedirect.com/science/article/abs/pii/B9780128000526000032Deepak Chopra guided meditations: https://chopra.com/Feel Better Live More podcast: https://drchatterjee...2023-05-2453 minRiseEpisode 15: Mindfulness (with Nana Treen)This week on Rise we are chatting with another lovely guest - our Soberista friend and all round alcohol free legend Nana Treen. As well as being a hugely supportive and wise presence in the Soberistas community, Treen is also the steward of the AF Loud and Proud facebook page and the host of weekly mindfulness sessions for members of the Soberistas community, We are chatting to her about mindfulness this week - what it is, how it helps and how to practice it. We felt fabulous after recording this episode, which felt like a mindfulness meditation in itself...2023-05-101h 02RiseEpisode 14: Strengths and ValuesWelcome back to Rise! This week Liz and Julia are doing a deep dive into the topic of character strengths and personal values, chatting about how these guiding principles support our own lives and inform our work with the people we support.Resources mentioned:Rek 41 - new alcohol free social club in Birkenhead: https://www.facebook.com/rek41birkenhead/The Blindboy Podcast: https://play.acast.com/s/blindboyAcceptance and commitment therapy: https://www.psychologytoday.com/us/therapy-types/acceptance-and-commitment-therapyThe science of character strengths: https://positivepsychology.com/classification-character-strengths-virtues/2023-04-261h 07RiseEpisode 13: Creativity (with Christina Hallett)This week on Rise we're thrilled to have another guest with us, our lovely Soberista friend, Christina Hallett. Christina is a 67 year old UK artist now living in Spain, who feels her art has transformed since she chose to live sober in 2019, becoming freer, happier and more full of movement and emotion. Her paintings, landscape and figurative pieces are full of light, energy and colour as she wants to reflect and celebrate the vitality and beauty she sees around her and finds in her life today. We chatted with her about creativity, sobriety and wellbeing and how the three...2023-04-121h 06RiseEpisode 12: Positive PsychologyWelcome back to Rise! This week we are chatting about positive psychology, something which we both incorporate into our professional lives in a big way and which has informed and supported our growth as humans since ditching the booze. Resources:What is positive psychology?: https://positivepsychology.com/what-is-positive-psychology-definition/Martin Seligman: https://positivepsychology.com/who-is-martin-seligman/PERMA model: https://positivepsychology.com/perma-model/Flow (Mihaly Csikszentmihalyi): https://positivepsychology.com/mihaly-csikszentmihalyi-father-of-flow/Sandstrom, G. M. (2013). Social interactions and well-being : the surprising power of weak ties. University of British Columbia: https://open.library.ubc.ca/soa/cIRcle/collections/ubc...2023-03-2953 minRiseEpisode 11: Seasons (with Kate Baily)This week we are very happy to welcome the lovely Kate Baily to chat to us about living in tune with the cycles of the seasons and our lives. Kate is a writer, speaker and community and podcast host who many of our listeners will know as the co-founder of Love Sober, a sobriety podcast, community and coaching platform which has helped many thousands of people not only quit drinking but find real wellbeing and meaning in their sober lives. She is also an ICF accredited coach specialising in habit change, holistic wellbeing and midlife transition. She has co-authored...2023-03-1556 minRiseEpisode 10: Music (with Chrissy Kinsella)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...2023-03-0159 minRiseEpisode 9: SobrietyThis 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-makersSoberistas sobriety support community: https://soberistas.com/The Molecule of More...2023-02-151h 15RiseEpisode 8: Water (with Jazmine Seddon and Mandy Parker)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 t...2023-02-0150 minRiseEpisode 7: Intentions vs ResolutionsThis 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...2023-01-1843 minRiseEpisode 6: HyggeHello 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/booksFrozen 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/wintering2023-01-0452 minRiseEpisode 5: Christmas!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.insta...2022-12-2150 minRiseEpisode 4: Morning RoutinesToday 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...2022-12-1450 minRiseEpisode 3: Self care vs Self sabotageToday 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...2022-11-3043 minRiseEpisode 2: HabitsIn 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-habitsFeel 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-8b09144a4599The Easy Way to Control Alcohol by Allen Carr...2022-11-1631 minRiseEpisode 1: Welcome to Rise!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. Ne...2022-11-0222 min