Description: Forgiveness is hard but a very important practice for your emotional, psychological and physical well being. Whether you are forgiving yourself or someone else, it is the first step towards letting go of the past so that you can move towards a brighter future for yourself. In this episode Clare and Sasha discuss the health benefits of practicing forgiveness and outlines the five steps you can take to practice forgiveness. They also talk about their own forgiveness journey and some challenges they face towards forgiving others and themselves. Despite these struggles, they remain steadfast and dedicated to their forgiveness practices. Dare: Do a guided meditation on forgiveness journal about what came up for you, how you are feeling, and why you want to practice forgiveness. Write a one or as many forgiveness statements as you feel is right, do this daily for 7 days. If you still have a lot to forgive after 7 days, run through the steps we discussed throughout the podcast and continue your forgiveness statements. Remember there is no right amount of time it takes, it will be different for everyone. Resources: Practicing the 'F' Word -- 5 Steps to Forgiveness by Dawn Gluskin: https://www.huffpost.com/entry/forgiveness-tips_b_3306557 Live Longer by Practicing Forgiveness by Susan Krauss Whitbourne Ph.D. : https://www.psychologytoday.com/us/blog/fulfillment-any-age/201301/live-longer-practicing-forgiveness How to forgive someone by Arlo Laibowitz https://www.happiness.com/en/magazine/relationships/how-to-practice-forgiveness/ Generational curse, transmutation of past on pain, and forgiveness for myself this is my favorite meditation: https://youtu.be/5rcvZ_OxyCE Jason Stephenson Youtube has a lot of great guided meditations- this specific one is on forgiveness: https://youtu.be/Ca8tAjaKhLM Episode 5- Cognitive Distortions: https://www.podomatic.com/podcasts/thedare2rise/episodes/2019-08-01T07_00_00-07_00 Socials: Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Blog: https://medium.com/@thedare2rise Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise!

Dare to Rise

Ep. 14 - Practicing Forgiveness

Description: Clare takes the reins and goes over 5 self care tips you can do during this COVID-19 pandemic. We all are stuck at home with or without family, friends, or roommates, but with the tips Clare reviews and the resources she shares, we all can take a moment to check in with ourselves. Make sure you take some time for you, even if it’s just a few minutes for you to regather yourself. You are worth it! Dare: Develop a routine (morning routine, nightly routine, or any other time of the day routine) that helps you ground yourself. It can be anything and can be done for any length of time. Find something that works for you in your current situation. Resources: Free online courses from Ivy Leagues https://www.classcentral.com/collection/ivy-league-moocs Techstars open letter for startup founders https://www.techstars.com/the-line/pov/an-open-letter-to-startup-founders-everywhere-in-a-time-of-crisis Huffpost article on companies that started during a recession https://www.huffpost.com/entry/top-companies-started-during-a-recession_n_923853 Venture Lane https://theventurelane.com/ (register for online webinars) Venture Cafe https://venturecafecambridge.org/ (sign up for virtual cafe Thursdays!) Babson’s Center for Women’s Entrepreneurial Leadership (CWEL) Programs and Events https://www.babson.edu/academics/centers-and-institutes/center-for-womens-entrepreneurial-leadership/# Global Coronavirus Meditation, meets every evening at 9pm https://zoom.us/j/675010679?pwd=Si9ESVZNbkNrTXZ2cnYra2xqUmZrUT09 Meeting ID: 675-010-679 Password: 780076 Free virtual guided breathwork, meditations, and coaching with Christine and Stef (register for the next free session) https://christinehassler.com/freecall/ Oprah and Deepak 21 day free meditation experience- Hope in Uncertain Times https://chopracentermeditation.com/experience Socials: Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Blog: https://medium.com/@thedare2rise Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise!

Ep. 13 - 5 Ways to empower yourself during the COVID-19 pandemic

Description: In this episode Sasha and Clare discuss their friend’s recent break up and some thoughts and emotions she was feeling and how to turn it around towards a more positive outlook. Sasha and Clare unpack their most significant relationship break up and share the lessons they learned from it. Dare: Think about a past break up. Reflect on the lessons you learned about yourself. Apply these lessons into your current or new relationship (even if it’s your relationship with yourself). Practice saying “I am worthy” and other affirmations in the mirror. Forgive yourself for your mistakes and work towards becoming happy. Resources: We launched a blog to accompany this episode. Make sure to check it out: https://medium.com/@thedare2rise Episode 7- Our Experience with Grief- https://www.podomatic.com/podcasts/thedare2rise/episodes/2019-10-01T05_00_00-07_00 Socials: Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise!

Ep. 12 - Breakups

Description: In this episode we take a deep dive into our people pleasing tendencies. We review 10 signs that you are a people pleaser, why we do it in the first place- where it stems from, the detrimental effects of not speaking up and taking care of everyone else first before yourself and lastly, wise words from Diddy to help all people pleasers discern from whether or not to agree to something. Dare: When was the last time you said yes to something that you really wanted to say no to? Reflect on the reasons why you said yes. Were you expecting something else in return for agreeing. Why did you want to say no? Walk yourself through the questions asked. Then next time you want to say “No” review these questions and in the words of Diddy “If it ain’t making you money, making you better, or making you happy then you ain’t making time for it” Resources: 10 signs your a people pleaser by Amy Morin https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201708/10-signs-youre-people-pleaser Are you a people pleaser by: Sherry Pagoto https://www.psychologytoday.com/us/blog/shrink/201210/are-you-people-pleaser Diddy Twitter quote https://twitter.com/diddy/status/973211671488552960?lang=en Socials: Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @hedare2rise email: thedare2rise@gmail.com Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise!

Ep. 11 - People Pleasing

Description: Now that Clare and Sasha have completed one season for the podcast, they take a step back and review how this podcast has impacted their lives. From morning routines to reminding themselves of tried and true practices to reimplement, they touch upon all the episodes that had a great impact on their lives. “This podcast really changed our lives in ways we didn’t even know it would” - Sasha and Clare Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Read one of the books from the resources listed below and take one actionable step to improve your life. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com

Ep. 10 - The Podcast Journey

Description: Ever wonder what are our most recommended books? Look no further! This episode we talk about our favorite books and how they impacted us. We hope that you get some reading inspiration. What books had a great impact on your life? Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Read one of the books from the resources listed below and take one actionable step to improve your life. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: The Happiness Project by Gretchin Rubin: https://smile.amazon.com/HarperAudio-The-Happiness-Project/dp/B0032COUXQ/ref=sr_1_1?crid=RZHKATYGM5KP&keywords=the+happiness+project&qid=1571145708&s=audible&sprefix=the+happiness%2Caudible%2C131&sr=1-1 The Four Agreements by: Don Miguel Ruiz: https://smile.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319/ref=sr_1_3?keywords=the+four+agreements+by+don+miguel+ruiz&qid=1572045665&sr=8-3 The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage by Mel Robbins: https://smile.amazon.com/Second-Rule-Transform-Confidence-Everyday/dp/B06W9M3QDJ/ref=sr_1_1?keywords=5+second+rule&qid=1571145685&sr=8-1 A New Earth: Awaken to Your Life's Purpose by: Eckhart Tolle: https://smile.amazon.com/New-Earth-Awakening-Purpose-Selection/dp/0452289963/ref=sr_1_1?crid=273T1X6ORYJRB&keywords=a+new+earth+by+eckhart+tolle&qid=1572092532&sprefix=a+new+%2Caps%2C153&sr=8-1 Imagine Heaven: Near-Death Experiences, God's Promises, and the Exhilarating Future That Awaits You by John Burke: https://smile.amazon.com/Imagine-Heaven-Near-Death-Experiences-Exhilarating/dp/080101526X/ref=sr_1_2?keywords=imagine+heaven&qid=1571145671&sr=8-2 The Universal Christ by: Richard Rohr: https://smile.amazon.com/Universal-Christ-Forgotten-Reality-Everything/dp/1524762091/ref=sr_1_1?crid=34K16JZ74379Z&keywords=the+universal+christ+by+richard+rohr&qid=1572094381&sprefix=the+universal+%2Caps%2C154&sr=8-1 Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchin Rubin: https://smile.amazon.com/gp/product/0385348630/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Ep. 9 Reading List

Description: In this episode we discuss how your mindset and self talk can have the ability to dictate your perceived experience, this in turn can affect how you behave and function in the world perpetuating your self talk and self belief. It really all starts from within We give two ways to help analyze and stop negative self talk. Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Pay attention to your thoughts, write them down, then analyze and determine whether these thoughts are helping you or hurting you from pursuing your goals and dreams. If you notice a negative theme, list out some contradicting evidence that proves the negative thoughts wrong. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: Dr. Carol Dwek’s TEDtalk- The Power of Yet https://youtu.be/_X0mgOOSpLU Forbes Article by Amy Morin: https://www.forbes.com/sites/amymorin/2016/06/15/this-is-how-your-thoughts-become-your-reality/#116861fb528a

Ep. 8 It Starts from Within

Description: Grief is something that everyone experiences at some point in their life. The challenge is that there is no right way to grieve, so many people don’t know what to do if they or someone they know is going through a loss. In this episode, we discuss our experience with loss and how we worked through the grieving process. Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Reach out to someone to start fostering, nurturing, cultivating and/or mend your relationship with this person. This is a good start to building your support system. If you do not have someone please see the resources below. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: Mental Health America: Coping with Loss: Bereavement and Grief: https://www.mentalhealthamerica.net/conditions/coping-loss-bereavement-and-grief Embracing Grief Meditation: https://youtu.be/28imY8-Uw1o Friendsway: https://friendsway.org/ Dougy Center Support Groups: https://www.dougy.org/

Ep. 7 Our Experience with Grief

Description: This episode we discuss the supreme importance of being kind to yourself and having a support system. Clare is going through a difficult situation and felt herself slipping back to her old negative thinking patterns full of self hatred and self judgment. This negative self talk is a perpetual loop that keeps you feeling stuck and dis-empowered and disconnected. As soon as you recognize yourself in that negative downward spiral, reach out to someone you can trust to help support and guide you through it and out of it. It is important to understand that it is okay to have set backs, please really know and understand this and forgive yourself for having a setback. Give yourself another chance and rise up. Clare gives step by step directions on how she (with the help of Sasha) rose up from beating herself up to believing in herself again and giving herself another chance. Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Reach out to someone to start fostering, nurturing, cultivating and/or mend your relationship with this person. This is a good start to building your support system. If you do not have someone please see the resources below. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: Support group meetings- https://www.aa.org/ https://www.na.org/ https://al-anon.org/ Better Help: https://www.betterhelp.com/ Tony Robbins article https://www.tonyrobbins.com/mind-meaning/let-go-past/

Ep. 6 Cultivating Your Support System

Description: Cognitive Distortions are ways our mind convinces us of something that isn’t really true. There are many different types but Clare and Sasha explore distortions that they think they have/are working on. Not only touching on the cognitive distortions they have but also going into how therapy has helped and ways they work to combat these distortions. Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Read 15 Common Cognitive Distortions by Dr. John M. Grohol then ask yourself if you have any of these distortions. If so, come up with a plan to combat them. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: 15 Common Cognitive Distortions Article by Dr. John M. Grohol: https://www.kenttompkins.com/uploads/6/5/3/9/65392683/cognitive_distortions_pdf.pdf Automatic Thoughts Analysis: https://docs.google.com/spreadsheets/d/1xvyrQyGGOoh4BDUoGAO359qKuCN3-VJGJcnZToGvfpg/edit?usp=sharing Netflix: Brené Brown: The Call to Courage Trailer: https://www.youtube.com/watch?v=gr-WvA7uFDQ

Ep. 5 Cognitive Distortions

Description: This episode we discuss the inner critic. Negative thinking patterns, beliefs and criticisms that we hear in our heads is the inner critic's work. We talk about the purpose of this inner critic, when it is helpful and how to determine whether or not to ignore the inner critic. Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Check in with yourself throughout the day, start paying attention to what you are thinking. Identify one incident where your inner critic was loud and present. Apply the steps discussed in this episode. Share with us, how did it go? What was the thought and what did you do? Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com

Ep. 4 The Inner Critic

This episode we dive into our struggle and experience with worthiness. We are all worthy of life and love but so many of us feel that we are worthless. Clare and Sasha hope that by sharing their worthiness conflict that you will see you are not alone in this battle. Just remember, YOU ARE WORTHY! Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Do one self-care thing, one thing that you do for yourself and only for yourself. Make it a priority and let us know how it went. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: Tony Robbins YouTube: https://www.youtube.com/user/TonyRobbinsLive Ed Mylett YouTube: https://www.youtube.com/channel/UCIprGZAdzn3ZqgLmDuibYcw Lisa Nichols YouTube: https://www.youtube.com/channel/UC2bIPD7o8P_1fmpkUv_Pr7A You Are Creator YouTube: https://www.youtube.com/channel/UCsXuNpmcYRSmIYi3eE0w6zA I AM affirmation video https://www.youtube.com/watch?v=icXsnHd_Vdk Ted Talks: https://www.ted.com/talks Father and Daughter Affirmations: https://www.youtube.com/watch?v=zNtPVgblzWY

Ep. 3 Struggling with Worthiness

It is so easy to say "I can't" and come up with excuses. How can you find your purpose or passion when you aren't going out and trying new things? Clare and Sasha share their experiences from the past year and how they were able to achieve goals that they didn't think were possible. Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Do one thing towards a project or something you have always wanted to do. Let us know what the task was, how it went, how it made you feel using our socials below! Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: The Artist's Way by Julia Cameron

Ep. 2 A Year of Trying New Things

Dare to Rise is about sharing our experiences with mental health and challenging ourselves to rise above the stigma. We want to create a community where people can feel safe to share their struggles and stories without fear and judgement. Our goal is to empower our listeners to make impactful changes in their lives. Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: National Suicide Hotline: 1-800-273-8255

Ep. 1 The Dare to Rise

Dare to Rise is about sharing our experiences with mental health and challenging ourselves to rise above the stigma. We want to create a community where people can feel safe to share their struggles and stories without fear and judgement. Our goal is to empower our listeners to make impactful changes in their lives.

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Dare to Rise

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