140. Why Feedback Feels Like Criticism: Shame, Perfectionism & Emotional Triggers

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

Should you journal? What if you don't know what to write about? And does journaling really improve mental health? In this re-released episode of Roots of the Rise, Sarah Hope explores several powerful journaling methods and how each can support self-awareness, emotional healing, stress reduction, and personal growth. Whether you're brand new to journaling or looking to deepen an existing practice, you'll discover simple approaches that make journaling feel accessible and meaningful. Sarah discusses: • Line-a-day journaling for capturing memories and tracking growth over time • Morning pages for mental clarity, intention-setting, and reducing overwhelm • Integration journaling to process retreats, healing work, difficult conversations, and major life experiences • Stream-of-consciousness writing for breaking through mental blocks and accessing deeper insight • The research-backed expressive writing protocol shown to improve both mental and physical health You'll also learn why journaling doesn't have to be perfect, why typing can be just as effective as handwriting, and how to avoid the common trap of "pretty journals" that never get used. If you've ever wondered how to start a journaling practice, what type of journal is right for you, or whether journaling is actually worth the effort, this episode offers practical guidance and encouragement to help you begin. Because journaling isn't necessarily about keeping a record of your life. It's about creating a conversation with yourself. Companion journaling prompts and resources available for Patreon members Resources: Line a Day Journal [https://www.amazon.com/Canvas-One-Line-Day-Five-Year/dp/1452174792/ref=sr_1_2_sspa?crid=1F03LYMNZVU5X&dib=eyJ2IjoiMSJ9.OQMuTsVQMAbMAyWL1JAgPpi4G6xP021c4n9TivZUbdNmWWGiWLj9Y3wPlXuOz9apJgkBD9IOHddURhXlXpstu0UicbiWtKebIhshT3KKK-be9LMOZdpQDFPAWIjofPJm6gXhjWoxSKA-DheOsdb6_H8XLeDYNwIece_j7idYBOmd7s3hkz1S0pdeUekns6PGS7P0N3Ucdt0Y5gXScYjuLL7lEVfkaihbDdR5AgJkdpD0i04cH_2bBohB7YY5u1hfs6-1NP5T3Mjbgmgp5hyQWk5STWRKSPa7Nr3Ro4Rl5eA.PRaIvyqDmoxC3aScgMKI5LSe8ozOjaVsM4iGyL9ts_E&dib_tag=se&keywords=line+a+day+journal&qid=1749757851&sprefix=line+a+day+journa%2Caps%2C180&sr=8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1] Huberman: A Science-Supported Journaling Protocol to Improve Mental & Physical Health [https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health] Related Episodes: Episode 53 - Know Who You Are: The Foundation of Authentic Living [https://www.buzzsprout.com/2451696/episodes/17058292] Episode 54 - Why Loving Who You've Been Can Change Everything [https://www.rootsoftherise.com/2451696/episodes/17069190-episode-54-why-loving-who-you-ve-been-can-change-everything] Questions or Comments? Message me! [https://www.buzzsprout.com/2451696/fan_mail/new] Support the show [https://www.buzzsprout.com/2451696/support] Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode [https://www.buzzsprout.com/2451696/episodes/18547254] to learn more, or Go here to check it out [https://patreon.com/RisingWithSarah?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] for one week free! Stay connected by signing up for my newsletter [https://sarah-hope.kit.com/cd3383ca02] or checking out all my offerings at www.risingwithsarah.com [https://www.risingwithsarah.com]

Re-Release: Episodes 30&38 - Prioritizing Your Priorities

We're halfway through the year—a perfect time to pause, reflect, and ask an important question: Are you prioritizing your priorities? Many of us started the year with goals, intentions, and plans for personal growth, better habits, healthier relationships, and a more balanced life. But as the months pass, it's easy to become overwhelmed by daily responsibilities and lose sight of what truly matters. In this special re-release of Episodes 30 and 38, Sarah explores how to identify your most important priorities, align your time and energy with your values, and create a more intentional life. You'll learn a simple but powerful framework for evaluating where your attention is going, determining which areas of your life need the most support, and recognizing when it's time for a personal reset. In the follow-up listener Q&A, Sarah answers a common question: How often should we revisit our priorities? She shares practical guidance for recognizing the signs of burnout, overwhelm, and misalignment—and how to recalibrate before those feelings take over. Whether you're feeling stretched too thin, struggling with work-life balance, pursuing personal development goals, or simply looking for a mindful mid-year check-in, this episode offers a compassionate invitation to slow down, reflect, and reconnect with what matters most. Because intentional living isn't about doing more. It's about making sure the things receiving your energy are the things that matter most. Questions or Comments? Message me! [https://www.buzzsprout.com/2451696/fan_mail/new] Support the show [https://www.buzzsprout.com/2451696/support] Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode [https://www.buzzsprout.com/2451696/episodes/18547254] to learn more, or Go here to check it out [https://patreon.com/RisingWithSarah?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] for one week free! Stay connected by signing up for my newsletter [https://sarah-hope.kit.com/cd3383ca02] or checking out all my offerings at www.risingwithsarah.com [https://www.risingwithsarah.com]

Welcome to Roots of the Rise: Helping You Find Authentic Alignment Without the Overwhelm

What if inner growth didn't have to feel overwhelming? What if transformation could happen through small, consistent steps rather than massive overhauls? Roots of the Rise delivers bite-sized spiritual wisdom, practical tools, and guided self-inquiry through weekly 10–20 minute episodes designed to help you create meaningful change without adding more overwhelm to your life. Topics range from emotional intelligence, mindfulness, meditation, nervous system regulation, and self-compassion to relationships, personal growth, spiritual development, and authentic alignment. Whether you're a seasoned seeker looking for fresh inspiration or someone just beginning your healing journey, these accessible episodes offer insights you can actually integrate into everyday life. And for those who want to go deeper, many episodes are accompanied by guided contemplations, worksheets, reflection prompts, and other supportive resources available through the Rising with Sarah membership community. Drawing from her extensive background as an Ayurvedic Health Practitioner, Spiritual Mentor, Meditation Teacher, Biodynamic Craniosacral Therapist, and Energy Healer, host Sarah Hope shares a wide range of healing practices and transformative tools—always with the understanding that every path is unique, and that meaningful growth begins with strong roots. Her approach is grounded not only in professional expertise, but also in lived experience. Having navigated childhood trauma, grief, depression, and profound personal transformation, Sarah brings both compassion and authenticity to every conversation. The result is a podcast that feels less like instruction and more like an invitation—an invitation to explore your own healing journey with curiosity, self-compassion, and courage. If you're ready to cultivate greater peace, clarity, resilience, and self-trust, subscribe to Roots of the Rise and join us as we learn, heal, and rise—one grounded step at a time. Know who you are. Love who you've been. Become who you're meant to be. Questions or Comments? Message me! [https://www.buzzsprout.com/2451696/fan_mail/new] Support the show [https://www.buzzsprout.com/2451696/support] Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode [https://www.buzzsprout.com/2451696/episodes/18547254] to learn more, or Go here to check it out [https://patreon.com/RisingWithSarah?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] for one week free! Stay connected by signing up for my newsletter [https://sarah-hope.kit.com/cd3383ca02] or checking out all my offerings at www.risingwithsarah.com [https://www.risingwithsarah.com]

142. Plot Twist: When The Break Is The Work

Your plan can be responsible, well thought out, and still quietly stop fitting. That’s where we start: the uncomfortable moment when I realize I can produce another podcast episode on sheer willpower, but the spark is gone and the pushing feels like a clue, not a virtue. If you’ve been forcing a timeline, a habit, a relationship dynamic, or a version of success that used to make sense, this is your permission slip to call it what it might actually be: recalibration. I share the practical reason I missed a release (a painfully scratched cornea) and the deeper truth underneath it: a months-long internal shift that’s been asking me to slow down and listen. Along the way, I tell the story of a health journey that led me to try a GLP-1 medication (Zepbound) and the spiritual and emotional resistance that came with it, especially the fear of judgment and the belief that accepting help means I’m “cheating.” This is not medical advice, but it is an honest look at the mind-body connection, postpartum weight struggles, cardiovascular risk factors like lipoprotein(a), and what it can feel like when your favorite healing tools work in many areas but not in the one place you want them to most. The biggest surprise wasn’t weight loss. It was the quiet. With the mental noise turned down, I could finally see patterns I’d normalized for years: destination addiction, overwork, and the way worthiness chasing can hide inside ambition. That realization leads to a clear choice: I’m taking the summer off from new episodes so I can rest, integrate, and actually live the life I keep saying I’m trying to protect. I’ll re-release some of the most useful conversations, and members will get bonus contemplations and guided practices to go deeper. If you’re changing your mind this summer, I’d love to hear what you want more of when I’m back in September. Subscribe, share this with a friend who needs a reset, and leave a review, then tell me: what are you ready to stop forcing? Suggested Resources: Dr. Peter Attia's book Outlive [https://tr.ee/czR7Z0] Dr. Peter Attia speaking with Dr. Benoit Arsenault about Lp(a) and it's impact on heart disease [https://open.spotify.com/episode/0pu4vtttdsSafx1NW6qsnm?si=D9G5ixOySEeBZeqOwIY6Tg] Dr. Salas-Whalen's book Weightless [https://tr.ee/lfl09K] Mel Robbins talking with Dr. Salas-Whalen about obesity and Ozempic [https://open.spotify.com/episode/006gq6OHKctxj9Xb3bzK18?si=fgcxfL7vQIisBNu4XS6zrA] Questions or Comments? Message me! [https://www.buzzsprout.com/2451696/fan_mail/new] Support the show [https://www.buzzsprout.com/2451696/support] Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode [https://www.buzzsprout.com/2451696/episodes/18547254] to learn more, or Go here to check it out [https://patreon.com/RisingWithSarah?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] for one week free! Stay connected by signing up for my newsletter [https://sarah-hope.kit.com/cd3383ca02] or checking out all my offerings at www.risingwithsarah.com [https://www.risingwithsarah.com]

Re - Release: Episode 64 - Breaking Free from BS: How Your Belief Systems Keep You Stuck & What to Do About It

What if the thing keeping you stuck isn’t reality… but the story you keep telling yourself about it? In this re-released episode of Roots of the Rise, Sarah Hope explores the “BS” that quietly shapes our lives: belief systems. From confirmation bias and inherited family patterns to unconscious loyalty, identity, and self-sabotage, this episode dives into why we cling to limiting beliefs—even when they hurt us—and how those beliefs shape our relationships, self-worth, healing, and future. You’ll learn: * How confirmation bias reinforces limiting beliefs * Why familiar suffering can feel safer than change * The difference between illusion and vision * How inherited relationship and family patterns affect your life * Why some people stay stuck in painful cycles * Practical ways to begin questioning the beliefs that no longer serve you This episode also includes powerful reflection questions to help you uncover the unconscious stories driving your thoughts, emotions, and behaviors. Perfect for anyone interested in: * personal growth * self-awareness * nervous system healing * mindset work * emotional healing * spirituality and psychology * breaking old patterns * healing limiting beliefs * shadow work and self-inquiry Plus: Patreon members can access a companion handout and a guided visualization designed to help you release beliefs that are keeping you from becoming the next version of yourself. Related Episodes: Episode 99 - Common Limiting Beliefs That Keep You Out of Alignment [https://www.buzzsprout.com/2451696/episodes/17924324] Episode 101 - Limiting Beliefs and Language: How to Recognize and Reframe Thoughts That Hold You Back [https://www.buzzsprout.com/2451696/episodes/17959985] Questions or Comments? Message me! [https://www.buzzsprout.com/2451696/fan_mail/new] Support the show [https://www.buzzsprout.com/2451696/support] Interested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode [https://www.buzzsprout.com/2451696/episodes/18547254] to learn more, or Go here to check it out [https://patreon.com/RisingWithSarah?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink] for one week free! Stay connected by signing up for my newsletter [https://sarah-hope.kit.com/cd3383ca02] or checking out all my offerings at www.risingwithsarah.com [https://www.risingwithsarah.com]