Rise As We

Join me TONIGHT to celebrate the release of “Healing Through the Vagus Nerve” with an interactive event where I’ll flip through the book, guide you through its practices, and answer live questions!⁠
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WHAT: Book launch party for “Healing Through the Vagus Nerve”⁠

WHERE: virtually on Zoom⁠

WHEN: TONIGHT @ 8pm ET⁠
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You can help me spread the word by sharing this post to invite others to learn more about healing through a nervous system lens.

Comment the word “PARTY” and my little robot helper will send you the link you RSVP!

SEE YOU SOON 🎉

Have you tuned in yet this week?⁠
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DM me the word “PODCAST” and I’ll send you the link to listen to this full conversation.⁠
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Looking for a new way of healing in 20204? Here are 2 ways we work with clients:⁠
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(1) RESTORE, 1:1 anxiety & depression coaching⁠
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You’re seeking an intimate, structured path to healing with one-on-one guidance, support, and accountability⁠
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DM me the word ‘RESTORE’ for a link to learn more⁠
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(2) RISE, a mental health membership & nervous system healing space⁠
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You want a healing experience that’s self-paced and community-based⁠
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DM me the word ‘RISE’ for a link to learn more⁠⁠⁠⁠⁠
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Low quality pics from a high quality morning. 🎄

Wishing you all a very Merry Christmas and sending extra special love to anyone deep in their grief or healing this year ❤️

I’m looking forward to supporting over 100 of you in just a few days at the NYE Circle event! Join us for one of the most healing & hopeful events of the year — DM me the word “CIRCLE” and I’ll send you the link to learn more!

Every year I seek to find words for this day, the anniversary of the hardest and most sacred day.

A ways into my walk (you can read about if you swipe through) I found a little nook overlooking the ocean where I sat and felt and cried and remembered and wrote.

Just before standing to go meet back up with my family I asked for a little something, a sign from the other side of this life. Within the hour I looked up to see the brightest rainbow I’ve ever seen, not only that but it was a double rainbow one where I could see the entire arch, one side landing in the ocean and the other just on shore. It was the most magical thing I’ve ever seen.

The healing work I’ve done and do everyday, and now guide others in, doesn’t prevent the storms but it does give you greater capacity to weather them.

Swipe through for my thoughts on grief, I hope they support at least one of you today. 🌈

Our team is growing! If you’re a trauma-trained mental health practitioner with a passion for a nervous system approach to healing, I’d love to hear from you.

This independent contractor role would begin with a part-time training period to learn the Rise As We programs. After training you will be able to support our clients inside the membership and take clients through RESTORE, our 1:1 Anxiety & Depression coaching program. Number of hours/week is flexible based on our client list and your preference.

Must have the following qualifications:

‣ Trauma-informed coach, therapist, counselor, or other

‣ Extensive experience working with clients

‣ Understanding of/experience with bottom-up modalities (ie. nervous system regulation / somatics)

‣ Familiarity with IFS/Parts work

‣ Strong communication and writing skills

‣ Desired (but not required): engaged in social media content creation

DM me the word “COACH” to learn more & apply!

Our team is growing! If you’re a trauma-trained mental health practitioner with a passion for a nervous system approach to healing, I’d love to hear from you.

For this hire we are specifically looking for someone who is already a therapist, counselor, LSW, or MFT who has IFS / Parts work training (although you would join our practice as a "coach" since our scope of work varies and we serve people in various states & countries).

This independent contractor role would begin ASAP with a part-time training period to learn the Rise As We programs. After training you will be able to take clients through RESTORE, our 1:1 Anxiety & Depression coaching program. Number of hours/week is flexible based on our client list and your preference.

Must have the following qualifications:

‣ Trauma-informed therapist/counselor/LSW/MFT with IFS experience

‣ Extensive experience working with clients

‣ Understanding of/experience with bottom-up modalities (ie. nervous system regulation / somatics)

‣ Strong communication and writing skills

‣ Desired (but not required): engaged in social media content creation

DM me the word “COACH” to learn more & apply!

Far too often I hear about people who feel like their symptoms have gotten worse with traditional talk therapy. That’s not necessarily because there’s anything wrong with talk therapy but for many people it comes out of order. When you’re asked to talk about the hardest parts of your life BEFORE knowing how to create a felt sense of safety in your body, before knowing how to reactively regulate your nervous system you brain can't tell the different between re-telling the story versus re-experiencing it.⁠
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Our coaching programs provide a trauma-informed and evidence-based process of healing. In our RISE membership you will learn to work with you mind body system towards healing in strategic and tangible ways!⁠
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DM me the work "RISE" for the link to join!⁠
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Swipe through to learn more and let me know below what phase of healing you are in?⁠⁠⁠⁠⁠
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Have you integrated vagal toning into your healing plan yet?⁠
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Swipe through to learn:⁠
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👉🏼 Why the vagus nerve is key to nervous system regulation⁠
👉🏼 Things the contribute to low vagal tone⁠
👉🏼 How to train your vagus nerve through "regulating reps"⁠
👉🏼 Basic things you can do everyday to activate the vagus nerve⁠
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DM me the word "RISE" and I'll send you a link to join us for a 7-day free trial!⁠⁠⁠⁠

Want to know what it really takes to regulate your nervous system? Swipe through to learn more 👉🏼⁠
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DM me the word "REGULATE" to book an obligation free discovery call to learn more about our 1:1 anxiety & depression coaching program that takes a nervous system based approach to healing. Spots are limited.⁠⁠⁠⁠⁠⁠
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I turn 33 today, so here’s 33 thing —

11 things I’ve *done* since my last trip around the sun:

1. IVF
2. Couples Coaching
3. Welcomed over 100 new members into RISE
4. Sent my kid to school for the first time
5. Hosted a retreat
6. Taught my first few live, in-person yoga classes
7. Put on 2 corporate mental health trainings for Google
8. Hired a VA in my business
9. Secret project I can tell you about soon!
10. Launched a podcast
11. Birthed a tiny human

11 things I’ve *learned* since my last trip around the sun:

1. Grief and gratitude can coexist
2. You really can love baby #2 as much as #1
3. If there’s less than a 1% chance of something, it could still be you, someone has to make up that statistic
4. I love podcasting
5. How to rest
6. I can build my business around motherhood
7. Don’t save the good stuff for later
8. I don’t actually hate eggplant (& get your mind out of the gutter, I’m literally talking about egg plant — the vegetable)
9. I’m very auditory sensitive when I’m feeling overwhelmed
10. It’s okay for me to ask for a lot of help
11. My husband and I actually make a really really good team

11 things I *want* out of this next year:

1. 52 more podcast episode
2. At least one international trip with my family
3. Our new deck, sauna, & cold plunge
4. Start building cabin on the land
5. Publish a book
6. 200 more RISE members
7. To learn to bake sourdough bread
8. Hire another Rise As We coach (maybe an intern too)
9. Repaint our bedroom
10. Re-establish my workout habit & get strong again
11. Host another retreat

Thanks everyone for being here 🤍🎉
#33 ♋

“I wouldn’t be where I am without your coaching and this program. It’s everything I needed, I just hadn’t found it yet. I not only better understand the “why” behind my anxiety, but I’ve learned the tangible tools I need to move past it and heal. I’ll forever be grateful.”

Our RISE membership has transformed countless lives in the past year. This membership gives mental and physical health an equal seat at the table with effective, trauma-informed mental health coaching, neuroscience-based learning, and practical tools to nurture growth and healing.
 
Together, we’ll put a stop to your mental merry-go-round of healing with actionable strategies, personalized support, gentle accountability, and interactive coaching sessions to help you reclaim your life.
 
The best part? As you learn to live a life you love, you’ll be nurturing powerful connections with a community of like-minded people sharing a similar path.

Swipe through to learn more about this membership. In celebration of our one-year anniversary we’re opening up the doors in a new way to make this space, hope, and healing available to as many people as possible with self-selected sliding scale pricing options.

Looking for a new way of healing?

DM me the word “RISE” and I’ll send you the link to join us!

None of us had the luxury of waiting until we were adults with life experience and mature brains to learn how to survive and get our needs met — that was left up to the young child version of you.

The operating manual that the younger version of you wrote for how to feel safe, seen, accepted, and taken care of largely runs the show and impacts how you think, feel, and show up today as an adult.

Think back to when you were a child:⁠

👉🏼 Were your physical AND emotional need met?
👉🏼 Did you feel safe and stable with your parents?
👉🏼 What ways did you have to change parts of yourself to feel more accepted?
👉🏼 How did you navigate the world around you?
👉🏼 What messages were you told about who you were or what gave you worth?

Your nervous system has been hard at work since the very beginning, constantly seeking ways to meet your needs and keep you safe. If those patterns are no longer serving you, the good news is, you can change them.

Our coaching takes a unique approach that combines nervous system regulation with somatic parts work in a powerful way.
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By understanding how your nervous system works and how to come into conversation with these tinier versions of yourself you can heal and repattern trauma, anxiety, and depression symptoms.

& remember, the next time you feel overwhelmed or stuck to turn towards that inner child with compassion. You are showing up the best you know how based on your past lived experience and your current life circumstances.

Want support in healing? We have just 1:1 coaching spots left for April. DM me the word “HEAL” to learn more.

Have you heard the saying, “Your state determines your story?”

The state of your nervous system (your body) determines how your mind perceives a situation. When you’re in survival mode (fight/flight/freeze) you thoughts (aka your story) focus on the negative, the threat, the worst-case-scenario.

Too often mental health support only works with thoughts, beliefs, and the cognitive mind. But did you know that 80% of the mind-body communication happens from the body to the brain?

When you ignore the body’s impact on the state of your mind when trying to heal it’s like pushing a boulder uphill.

When you understand how your system works enough to work WITH it healing becomes so so much easier.

Physiology (body) drives our psychology (the mind). Learning how to regulate your nervous system and calm down the body’s stress response when it’s not needed to too much for the situation is key to healing anxiety and depression.

Looking for support? DM me the word, “BODY” to learn more.

Trauma isn’t “in your head” — it leaves a real, physical imprint in your body.

When you have overwhelming experiences without the opportunity to resolve or regulate, this trauma gets stored in the somatic memory of your body. Trauma gets stored in our tissues and cells often creating tension, chronic pain, digestive issues, and can cause us to become overwhelmed and reactive for what feels like no reason. Neglecting and suppressing past trauma can have serious effects on your health physically and psychologically.

We heal and release stored trauma by working in and through the body, not the brain. We heal by consciously inviting ourselves back into our body in a safe way, meeting our needs, and through supportive co-regulation.

Want to experience this first hand? Next week I’m hosting a free event where I will be guiding you through somatic practices to release trauma, settle anxiety, and regulate the nervous system. I’d love for you to join me.

Click the top link in my bio “NYE CIRCLE” to save your seat!

Talk therapy (most commonly CBT) is often the first place people end up for support. It can be incredibly supportive for some people AND very unhelpful for other people.
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We offer a free discovery call to anyone interested in our 1:1 coaching program. Here's what some of our (now) clients said at the end of those calls:
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"Therapy has been helpful but I've been feeling stuck for awhile, it's time for something else and this sounds perfect!"
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"I'm tired of just talking and talking and talking. I want tangible tools. You teach tangible tools. I can't wait to get started."
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"I learned more from you in the last 30 minutes than I have in 8 years of therapy."
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"I've worked with 3 different therapists and I've left each one feeling worse. I was starting to think maybe I was too broken to be fixed. Talking to you I feel hope for the first time in years."
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“My therapist is great, everything you could ask for in a therapist, but I’m not seeing what we work through in session translate to changing anything in my day to day life”
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Again, let me make myself perfectly clear. Therapy can be AMAZING and if therapy is working for you pleaseeeee keep doing your thing. This message is especially to those who've felt like therapy was your only option but it wasn't a good fit or working for you. You have options and we're just one of those.
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If you'd like to schedule a free discover call to learn more about 1:1 coaching, DM me the word "HEAL" -- we have just a couple spots left for coaching in 2022!

Healing starts by inviting yourself into compassionate awareness and communication with your body. Swipe through to learn more 👉🏼
Here’s what some of our members are saying about the Rise As We membership:
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“I can't thank you enough. Before working together I was having panic attacks almost everyday and now I can't remember the last time my anxiety felt that bad. I feel like I have my life back.”
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“I’ve been blown away by how much support there is inside the membership. I’ve joined memberships before but nothing like this! There’s so many resources, which is awesome to have, but what makes this so different is how often I can get personalized support during coaching calls and lives. This membership is exactly what I needed.“
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“Learning about my nervous system was a game changer. I'd been in therapy for awhile and although helpful, something was missing. You've given me the tangible tools to heal. I'm almost completely off my meds and feel more hopeful about life then I have in a really long time.”
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“I've learned more from you in one month than I have in years of therapy. This is everything I didn't know I needed. Learning the WHY and science behind it all has helped me put so many pieces together I haven't been able to. That plus all the somatic and tangible tools to actually heal, so amazing.”
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Sound like something you need? Click link in bio to join us!
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Our nervous system loves a sense predictability and control. It loves having a plan. Some things we help clients identify in making and emotional game plan are:

(1) What emotion do you struggle managing the most?

(2) What are the different sensations associated with that emotion? Ie. What does it feel like when that emotion is as a level 1 vs level 10?

(3) What helps you to deescalate that emotion and feel more grounded?

Swipe to see a simple example of how you could lay out and explore creating your own emotional game plan for anxiety, overwhelm, anger, etc… This will help you build more awareness around that emotion to support you in regulation.

Looking for support in this work? DM me “HEAL” to learn more about joining our monthly mental health membership and nervous system healing space 🤍

There's no amount of work, healing, or regulation that can be achieved to make you exempt from the human experience. If you've been following me this past year you know I've been carrying the heaviness of grief, loss, and confusion on my shoulders.
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We've battled recurrent pregnancy loss. 4 miscarriages. One sweet boy delivered and lost at 16-weeks last December. The grief was so heavy, it came in waves that swept me off my feet -- it still does sometimes.
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Wonderful people would check in and ask, how I was doing. It took awhile but I was finally able to put it into words. I'd say something like,
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"Overall I'm pretty good, truly. There are huge moments or days of grief that knock me to the floor. I'm swimming through grief that sometimes bubbles up as anger. But I'm also able to feel joy, gratitude, and hope. I'm hurting but I feel supported. Supported by my family and community, the heavens, and by the work that I've done to allow my emotions, even the big crushing ones paired with the tools that I have to bring myself back from those moments."
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Having a healthy and regulated nervous system doesn't make you exempt from life, it just helps to hold you steady through the storms and know that there are brighter days ahead.
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Do you know what helps to to feel more grounded and steady? Comment below 👇🏼
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& if you're ready for tangible tools to help you reset your nervous system and the most supportive community and coaches you've ever dreamed of. Send me a DM -- we'd love to support you.

Let's flip the script about anxiety and depression.
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What if the goal isn't to get rid of anxiety & depression, but instead to get really really good at catching and responding to it early? What if they aren't a problem? What if they're just a really uncomfortable message to get your attention?
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That's exactly what they are, and because they're uncomfortable we get really good at buffering, pushing them down, or numbing them -- so they get louder and manifest as new and different symptoms because we didn't address the old ones.
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Anxiety and depression aren't problems, they are messages from our brain and body begging us to slow down, pay attention, and make some changes.
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Swipe through & save this post for the next time you're feeling anxious or depressed.
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You are safe. You are seen. You are supported. You are loved.
# trauma

Anxiety shows up with a message to get your attention -- sometimes it's warranted but it's often a false alarm. Learning how to notice anxiety as it shows up, assess your current level of safety, and recalibrate / re-calm is essential.
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How often has anxiety held you back from something you wanted to do?
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How much of your life has is stolen from you? How many relationships has it disrupted?
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I know because I lived it for yearsssss.
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Nervous system awareness and regulation helped me to catch, assess, and reset quickly so I could get back to living my life. This is what it means to set boundaries with your anxiety.
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What does this post mean to you? What would it look like for you to hear out and then set boundaries with your anxiety?
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Comment below 👇🏼
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Join us inside the membership for tangible tools to regulate your nervous system and get your life back from anxiety. Link in bio!

I got asked multiple times during lives last week how to get out of the freeze response. This happens when our nervous system is so overwhelmed it shuts down, this is often at the root of depression. There's a lot going on in the world and in your lives right now, making mental health a priority is vital.
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Swipe through for some suggestion on how you can shift out of the freeze state.

If you often feels reactive and struggle with anxiety or anger — this is for you. Swipe through for some more detail to add to yesterday’s live training on the neuroscience of anxiety.
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Looking for support in HOW to actually make these changes? DM me 🤍

Alright friends we are really turning it up a notch in honor of mental health awareness month. Let me know in the comments what events you'll be joining me for!

Living in survival mode is when you're spending more time in a state of dysregualtion than regulation. If more often than not you're feeling overwhelmed, reactive, or just not like yourself.
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I usually explore 3 primary contributing factors:
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1. Lifestyle — Are you over working and under resting? Do you make time for play? Is your environment cluttered or stressful? Are you sleeping enough, hydrated, and getting regular sunshine time? What's your nutrition look like? All of these things can send stress signals to our nervous system and brain keeping us in a chronic survival mode state.
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2. Unhealed trauma — Are you stuck in a state of hypervigilence (constantly assuming worst case scenario)? Do you have a strong sense of self or struggle knowing who you are and what you want? What behaviors may have served you in the past but are keeping you stuck now? What beliefs about yourself and the world do you have? How do those beliefs feel?
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3. Chaotic environment/relationship— Does your environment feel safe? Do the people you spend time with feel safe and supportive? Are the expectations from others of you realistic? What's your work environment?
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For most of us there are some contributions from each. The bottom line is that survival mode is not actually living, it's just surviving. If you're ready to get out of survival mode and know what it takes to stay there, drop me a DM. I'd love to support you.