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welcome to the Elevated Edit podcast

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I'm your host likely Ramsey

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and the goal of this podcast is to discuss all things

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personal development wellness

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and the art of editing your life in an elevated way

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from mastering morning routines

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to mastering your mindset

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we're going to sift through the noise

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and empower you to take elevated action

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make sure you catch the show notes for all the details

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enjoy the show oh everyone

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and welcome back to the Elevated Edit podcast

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I'm your host likely Ramsey

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and today

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we are joined by a guest that is going to bring you a

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ton of value Alyssa Kushner

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licensed clinical social worker

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is a New York City based therapist

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specializing in trauma anxiety

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codependence and holistic wellness

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today we are going to chat with Alyssa

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about her own personal journey

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including her sober curious journey

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her powerful morning routine

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and how she helps clients find a balance between rest

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and discipline

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Alyssa will also provide us with some practical tools

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for setting boundaries

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embracing self compassion and overcoming overwhelm

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so first off Alyssa

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thank you for

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taking some time out of your busy morning to join us

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today I would love if you would

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tell us a little bit about yourself

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both personally and professionally

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and especially

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how you uncovered that your mission was helping others

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thank you so much for having me on

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yes I'm Alyssa Kushner

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licensed clinical social worker

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and therapist here New York

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I have two jobs right now

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I am a clinical supervisor at a group private practice

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and then I have my own private practice

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virtually in a couple different states

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I work with teens and adults

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particularly around trauma

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relational trauma cptsd anxiety

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codependency and people pleasing to

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I find that they all kind of go hand in hand

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um and then alcohol use and silver curiosity

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which came from my own journey as we'll talk about

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and just personally

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I'm obsessed with all things like personal development

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holistic wellness I try to practice what I preached

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and I know you love this stuff too

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so I'm excited to chat about it

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yeah I think it kind of started when I was younger

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I always knew I wanted to help other people

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and just work with people

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I had a few jobs when I was younger

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working with like kids at camps

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and I just love that and then

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it turned more into fascination with

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why people behave the way they do

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I took a psychology class

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I loved it and had a couple internships and just

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I really enjoyed watching a social worker

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and seeing all the roles that they can do

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outside of just becoming a therapist

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and then

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as I kind of went on my own journey with weight loss

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you know just my own anxiety and things like that

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and using some of these tools

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I found that mental health is so much more than

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just talking about stuff and your diagnosis

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it's the whole person mind

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body is connected and it kind of spiraled from there

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and I love it I love that it started so young for you

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like you kind of had that itch from a young age

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I feel like

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when people are super passionate about something

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it starts from that young age

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so true yeah

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and every time I would do either yes

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I would work with a kid or

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and then as I progressed in my career

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I would always come out just being like

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fueled and excited and it made me

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you know I'm very like energy based too

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so I know if I'm passionate and excited

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I know like I'm on the right track

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I wanna

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get a little bit more into your professional life

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in a little bit but

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I'd love to go off on a Tangent

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about your personal life

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from your weight loss journey to your morning routines

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I want you to tell us all the things

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so backing up

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maybe 2019 actually is when it started

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a lot of the weight loss stuff

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so I will say

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to be honest it did start more of

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you know how I viewed myself

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wanting to lose a little bit of weight

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body image and things like that

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which I think so many women

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you know experience

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and that's a whole another conversation

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but I I also

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my habits weren't the greatest

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and I kind of thought that I was like

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you know I'm the therapist

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I'm helping other people and

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I'm not always doing the things that I'm talking about

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so it began with me

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really starting more on a fitness journey

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in particular I started um

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weightlifting

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which I think like not enough women do and know about

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it's my favorite thing in the world

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I started building this habit of going to the gym

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and lifting weights twice a week

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I started

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becoming more aware and mindful of what I was eating

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I'm also a vegetarian and it can be very hard to

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make sure I'm getting protein

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and eating Whole Foods

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I started learning a lot about all that

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and as I started dropping a little bit of weight

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I noticed my energy was up

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I was feeling so good about myself

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I found that

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it really achieved my relationship with myself

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because I started making

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and keeping these promises to myself

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I said every week I'll go twice a week

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I'll go three times a week

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and I did it over time

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and I think I built that discipline and yeah

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just that trust in myself

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that I could do the hard things

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and then from there just more and more got added on

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they also started listening to personal development

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podcasts

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and learning about the science behind nutrition

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and the link between mind and body

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mental health started eating more for hormone health

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and you know

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there's so many pieces to it

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of course that we could dive into

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but over time these small habits became truly my life

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and kind of more of my identity then

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and my anxiety went down

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my own relationship with myself got stronger

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and I found that I was able to

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show up better for my clients

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and just be a better therapist

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I wanna take twice on something that you said

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where you said

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you started lifting weights twice a week

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I think it's really important to talk about that

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because I think so many people are all or nothing

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they're like I'm not working out seven days a week

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I'm a failure and so

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I love that you started off with a small number

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that you could actually manage

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and then you built up that trust with yourself

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because I don't think that's mentioned enough

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is like trusting yourself to

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get up in the morning and run the routine

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yes that's my No. 1 piece of advice

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as I know so many people talk about this

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start small tiny habits

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because that all are nothing mentality

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and I can fall into it too

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and I see so many of my clients struggling with it

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especially around anxiety and everything

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it's like well

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I didn't do what I said I was gonna do

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so might as well do nothing the rest of the day

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or my whole week is thrown off

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rather than just look at it like well

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okay maybe I didn't hit this one thing

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but I still have

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time to do something for the rest of the week

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and yeah just starting at

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even going to the gym once a week is huge

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and I think it's so worth celebrating that as a win to

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I think not enough people pump themselves up

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cause those tiny habits will create bigger habits

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so you know

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there's habits that I have that people look at

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and they're like wow

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how do you do that every day

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and I'm like well

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I started three years ago and I did it once a month

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and then I did it once every two weeks

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and then I did it once a week

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and so I slowly built the habits

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it definitely wasn't something I just woke up doing

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same here yep

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to be able to do the things I'm doing now

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if I had said this like four or five years ago

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I would not think that was possible

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but then as we just spoke about

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you also learn that you're capable and

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you know you can do it and then

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it takes less thought and everything over time

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so something I really wanna touch on

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because this is something that I have been

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dabbling in this year I guess you could say

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is your sober journey your sober curiosity

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I would love for you to talk all about that

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and I also want you to talk on it from a

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professional standpoint too

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as things that you might have experienced

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you know alcohol affecting our mental health totally

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yes so

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I think there's like one area is like

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the addictions

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and people using the term alcoholic and all that

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and I do think there's a time and a place for

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it is important for certain people

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I think there's this other group of the sober curious

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where some of those phrases can kind of feel shaming

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it might attract people from seeking out support

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because they think well

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I'm not an alcoholic where I don't need a

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a so therefore I'm fine

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where there's this other group

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as I'm saying where it's okay

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just to look at your relationship with alcohol

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I think like we do you know

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course and especially in New York

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live in a society where alcohol so normalized

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to have fun to socialize

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not just one or two drinks that

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you know many

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so was always something that I knew didn't serve me

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I was someone who I would

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I would drink a few drinks socially

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it was more like

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going out on the weekends with friends and everything

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the next day I would just feel like more anxiety

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sometimes shame um

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it would kind of

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take away from all the stuff we're talking about

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I was going to the gym and eating so well

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and using all these you know

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holistic outlets

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but I was thrown off the next day because of a hangover

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or just how I was feeling about myself

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so I knew it kind of took away from my gold

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so I started looking into it

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I was sober curious I looked like on Instagram

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there is this whole community which is really cool

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I think one of the positives and I Learned that

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you know

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there's some people who just do mindful drinking

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that can work on moderating

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at this same time

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I knew personally that like trying to

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if I was gonna have one or two

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I was probably gonna drink for the night

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back to the all or nothing thing

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I actually funny enough think the opposite here

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where I think some people

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do need to completely go sober

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because moderation is harder

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not possible and that's absolutely not everyone I know

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I struggled with that so for me

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it was actually easier to just not drink

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because I didn't have to think of oh

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well I have one or two

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or am I gonna end up having more later on

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I just completely removed it

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I think if anyone notices that

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they are trying to cope with life

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with alcohol coping with stress with anxiety

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if they think that you need alcohol to have fun

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as you struggle with social anxiety

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and use it as a crutch like

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those are all good reasons to maybe just look at

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your relationship with alcohol

287

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whether that is going sober or not

288

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that's totally okay but a lot of this have

289

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like a drive in a pole to why we do it

290

00:10:12,966 --> 00:10:14,366

and when you take that away

291

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you can learn so much when I stop drinking

292

00:10:17,100 --> 00:10:19,733

I think that's when the rest of my progress and growth

293

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and mental health and all that

294

00:10:21,300 --> 00:10:22,966

just got better and better and better

295

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cause I was able to kind of like

296

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face everything without this crutch

297

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and I saw why I was being pulled to drink

298

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I think there's kind of a lot of stigma around it

299

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but if you just wanna work on yourself

300

00:10:34,300 --> 00:10:36,266

learn a little bit more about yourself

301

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uncover who like your closest friends are

302

00:10:39,000 --> 00:10:40,866

what you are like authentically

303

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just limit your alcohol and see what happened

304

00:10:43,100 --> 00:10:46,600

so I did 75 hard at the beginning of this year

305

00:10:46,866 --> 00:10:48,566

and I did not do it

306

00:10:48,566 --> 00:10:51,300

I didn't go into the year intending to stop drinking

307

00:10:51,300 --> 00:10:53,833

I didn't necessarily have a problem

308

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you know I'm not a mean drunk

309

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I'm sorry like I am the wife of the party

310

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and so for me

311

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going from that level to all of a sudden for 75 days

312

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I didn't drink you know

313

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I would go out with friends and I would just sit there

314

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and it was hard to figure out who I was

315

00:11:13,200 --> 00:11:16,000

without the alcohol being my personality

316

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cause that was my personality before

317

00:11:17,866 --> 00:11:20,566

was I'm the wine girl I'm the patron shot girl

318

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and then you're sitting there and you're like oh

319

00:11:23,400 --> 00:11:26,400

I just have to be myself like

320

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who is this totally

321

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I'm glad that this conversation is being had

322

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because I think you know

323

00:11:33,300 --> 00:11:35,033

to your point what you said

324

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even if you are not clinically an alcoholic

325

00:11:38,066 --> 00:11:40,666

still just having the awareness to

326

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consider your relationship with alcohol

327

00:11:43,166 --> 00:11:45,366

you know I'm not gonna completely stop drinking

328

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but I am a lot more mindful now and to your point

329

00:11:48,300 --> 00:11:50,266

I don't wanna lose an entire day

330

00:11:50,266 --> 00:11:52,500

the next day because I'm hungover

331

00:11:52,666 --> 00:11:55,133

I would rather have two glasses of wine

332

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would be mindful and then

333

00:11:57,266 --> 00:11:59,566

you know call it a night instead of before

334

00:11:59,566 --> 00:12:03,233

I was like I said I was party before

335

00:12:04,333 --> 00:12:07,500

I definitely was like totally relate

336

00:12:07,500 --> 00:12:10,933

I'll think we have a lot of similarities

337

00:12:10,933 --> 00:12:13,400

but God I think a lot of people are like that too

338

00:12:13,400 --> 00:12:14,566

and especially if you like

339

00:12:14,566 --> 00:12:16,666

I went to rockers for my under God

340

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and that was like the culture

341

00:12:17,900 --> 00:12:21,000

you know in it does become so normalized and then yeah

342

00:12:21,000 --> 00:12:23,566

you take it away and it's like what's my identity

343

00:12:23,866 --> 00:12:25,933

that's cool that you even took that break

344

00:12:25,933 --> 00:12:28,200

I think that is what I would say to people

345

00:12:28,200 --> 00:12:29,600

take a little break and just see

346

00:12:29,600 --> 00:12:31,166

it might not be for you and that's okay

347

00:12:31,166 --> 00:12:32,866

but you will definitely learn something

348

00:12:32,866 --> 00:12:34,766

in the first three weeks

349

00:12:34,766 --> 00:12:37,200

I remember telling people they were like

350

00:12:37,200 --> 00:12:38,966

how 75 hard and I kept saying

351

00:12:38,966 --> 00:12:40,566

I just really want a glass of wine

352

00:12:40,566 --> 00:12:44,133

I'm literally outside running in the sleet in the snow

353

00:12:44,133 --> 00:12:45,866

and that's what I'm complaining about

354

00:12:45,866 --> 00:12:47,966

you know and so that was when I was kind of like okay

355

00:12:47,966 --> 00:12:51,500

I'm getting a little codependent on this vice

356

00:12:51,500 --> 00:12:54,500

so maybe I just need to pull back just a tiny bit

357

00:12:54,500 --> 00:12:55,866

re evaluate and now

358

00:12:55,866 --> 00:12:58,666

I feel like my relationship is at least headed towards

359

00:12:58,666 --> 00:13:00,000

you know a healthier direction

360

00:13:00,000 --> 00:13:02,600

so I love that we talked about that

361

00:13:02,600 --> 00:13:04,300

one thing I wanna discuss

362

00:13:04,300 --> 00:13:06,400

I dove into your blog

363

00:13:06,400 --> 00:13:08,133

and I went down a rabbit hole with your blog

364

00:13:08,133 --> 00:13:10,933

and I loved it and one thing you talked about was

365

00:13:10,933 --> 00:13:13,200

the different trauma responses

366

00:13:13,300 --> 00:13:15,100

I want you to talk about funny

367

00:13:15,100 --> 00:13:16,666

because I've never heard about that

368

00:13:16,666 --> 00:13:17,800

until I read your blog and so

369

00:13:17,800 --> 00:13:20,000

I kind of want you to go off on that for a little bit

370

00:13:20,300 --> 00:13:22,700

amazing thank you so much for reading it yes

371

00:13:22,700 --> 00:13:26,766

so yeah so a lot of us have heard about the fight later

372

00:13:26,766 --> 00:13:30,733

freeze response which is our sympathetic nervous system

373

00:13:30,733 --> 00:13:32,500

going into a fear response

374

00:13:32,500 --> 00:13:35,366

so back in the day like if there was a tiger

375

00:13:35,366 --> 00:13:37,466

you know we would have to run away

376

00:13:37,466 --> 00:13:39,333

or there might have been another animal

377

00:13:39,333 --> 00:13:41,533

where we would freeze to play dead

378

00:13:41,533 --> 00:13:42,700

and that would protect us

379

00:13:42,700 --> 00:13:44,466

so it was our way of

380

00:13:44,466 --> 00:13:46,933

it was a fear response because of a danger

381

00:13:46,933 --> 00:13:50,400

and a threat there's a way to to take care of ourselves

382

00:13:50,500 --> 00:13:51,666

now in the present day

383

00:13:51,666 --> 00:13:54,300

a lot of those dangers and threads aren't there

384

00:13:54,300 --> 00:13:55,333

and sometimes they are

385

00:13:55,333 --> 00:13:58,833

but for someone who's been through trauma in particular

386

00:13:58,900 --> 00:14:02,166

your nervous system still might be stuck in that fight

387

00:14:02,166 --> 00:14:03,366

flight or freeze response

388

00:14:03,366 --> 00:14:06,466

so if you get a text from someone

389

00:14:06,566 --> 00:14:07,700

and you think they're mad at you

390

00:14:07,700 --> 00:14:09,900

you might all of a sudden start feeling really anxious

391

00:14:09,900 --> 00:14:11,633

and go into a fight or fight

392

00:14:11,800 --> 00:14:13,933

when in reality that's not actually danger

393

00:14:13,933 --> 00:14:16,233

just or nervous systems feel it is

394

00:14:16,333 --> 00:14:17,700

and it could be helpful too

395

00:14:17,700 --> 00:14:20,533

so I wanna say it's not it's not like a bad thing

396

00:14:20,533 --> 00:14:22,700

you know this is a way to keep us safe

397

00:14:22,700 --> 00:14:24,566

but the fourth one so there's fight

398

00:14:24,566 --> 00:14:27,966

flight freeze fight and flight being more anxiety

399

00:14:27,966 --> 00:14:29,666

overwhelm rage

400

00:14:29,666 --> 00:14:30,500

anger

401

00:14:30,533 --> 00:14:33,933

more energy and then freeze is more of the shutdown

402

00:14:33,933 --> 00:14:36,100

numbness dissociation

403

00:14:36,300 --> 00:14:39,000

bladder effects maybe not feeling anything

404

00:14:39,000 --> 00:14:41,133

and everyone kind of has their own responses

405

00:14:41,133 --> 00:14:43,566

there's no like pattern or one way

406

00:14:44,100 --> 00:14:45,966

the fawning response is another one

407

00:14:45,966 --> 00:14:49,366

where it looks mostly like people pleasing

408

00:14:49,366 --> 00:14:52,866

and neglecting yourself your needs

409

00:14:52,866 --> 00:14:57,600

your wants your emotions to appease the other person

410

00:14:57,600 --> 00:14:59,233

but the difference between

411

00:14:59,333 --> 00:15:01,266

people pleasing and fawning is

412

00:15:01,266 --> 00:15:04,100

fawning was a response that you might have developed

413

00:15:04,166 --> 00:15:06,466

in childhood years because of trauma

414

00:15:06,466 --> 00:15:08,700

for example maybe you had a parent who

415

00:15:08,700 --> 00:15:10,066

would get really angry with you

416

00:15:10,066 --> 00:15:13,866

so in order for you to protect yourself

417

00:15:13,966 --> 00:15:16,166

you would just appease the other person

418

00:15:16,166 --> 00:15:18,533

you would please them you would say yes to them

419

00:15:18,533 --> 00:15:21,366

even if you felt that you wanted to say no

420

00:15:21,666 --> 00:15:25,500

to reduce the harm to minimize the consequences

421

00:15:25,700 --> 00:15:28,166

and that response gets stored

422

00:15:28,166 --> 00:15:30,900

and stuck and over time still exists

423

00:15:31,100 --> 00:15:32,533

so in the present

424

00:15:32,533 --> 00:15:35,200

you might be someone in a relationship where

425

00:15:35,300 --> 00:15:36,933

someone asks what you wanna do

426

00:15:36,933 --> 00:15:38,700

and you say what you think they wanna hear

427

00:15:38,700 --> 00:15:39,166

428

00:15:39,166 --> 00:15:41,900

you neglect what you're actually needing and feeling

429

00:15:41,900 --> 00:15:43,966

because you're so used to trying to

430

00:15:43,966 --> 00:15:46,666

appease the other person take care of the other person

431

00:15:47,133 --> 00:15:48,100

and I actually think it's

432

00:15:48,100 --> 00:15:51,100

when a lot of people in codependent relationships

433

00:15:51,100 --> 00:15:52,700

in particular experience

434

00:15:52,900 --> 00:15:54,500

and yes many examples of

435

00:15:54,500 --> 00:15:56,933

people pleasing is really a fond response

436

00:15:56,933 --> 00:15:58,700

wow and it's crazy to me

437

00:15:58,700 --> 00:16:00,800

cause I do a lot of reading and

438

00:16:00,900 --> 00:16:02,266

a lot of listening to podcasts

439

00:16:02,266 --> 00:16:04,900

and it's kind of crazy to me that I have never like

440

00:16:04,900 --> 00:16:07,366

heard of that term cause I

441

00:16:07,366 --> 00:16:09,533

personally feel like awareness is kind of

442

00:16:09,533 --> 00:16:12,333

the first step to your healing journey

443

00:16:12,333 --> 00:16:15,133

and so I think getting the word

444

00:16:15,133 --> 00:16:16,966

about that out is really important

445

00:16:16,966 --> 00:16:19,533

because it's not that it's a bad thing

446

00:16:19,533 --> 00:16:21,666

but just maybe being aware that

447

00:16:21,666 --> 00:16:24,500

that is how you are reacting to situations

448

00:16:24,500 --> 00:16:26,166

that might stem from trauma

449

00:16:26,166 --> 00:16:28,000

that might be the key to go okay

450

00:16:28,000 --> 00:16:31,100

maybe it's not something that's inherent inside of me

451

00:16:31,100 --> 00:16:34,600

it's just a reaction that I'm having to this totally

452

00:16:34,600 --> 00:16:35,666

yeah and it's

453

00:16:35,866 --> 00:16:38,066

it's not I think that people will think it's like oh

454

00:16:38,066 --> 00:16:39,600

I'm just kind and sweet I'm

455

00:16:39,600 --> 00:16:40,566

you know and it's

456

00:16:40,700 --> 00:16:42,266

there's kindness and sweetness

457

00:16:42,266 --> 00:16:44,733

but that's different than people pleasing and fawning

458

00:16:44,733 --> 00:16:46,600

you know if you're always happy

459

00:16:46,600 --> 00:16:48,500

and pretending everything is okay

460

00:16:48,500 --> 00:16:50,800

that's not being authentic necessarily

461

00:16:50,800 --> 00:16:53,566

it's a way to avoid conflict and yes

462

00:16:53,566 --> 00:16:55,900

make other people think that things are okay

463

00:16:56,300 --> 00:16:57,966

to minimize conflict and pain

464

00:16:57,966 --> 00:16:59,600

and whatever your fears are

465

00:16:59,600 --> 00:17:02,366

so it's actually not being authentic to you

466

00:17:02,366 --> 00:17:03,866

and you're learning over time

467

00:17:03,866 --> 00:17:05,700

to suppress who you really are

468

00:17:05,700 --> 00:17:07,466

and what you really need and everything

469

00:17:07,466 --> 00:17:11,133

and I think that and leads to issues with self esteem

470

00:17:11,133 --> 00:17:12,500

lower self worth

471

00:17:12,500 --> 00:17:15,266

you learn to kind of abandon and neglect yourself

472

00:17:15,266 --> 00:17:17,666

and that never ends up feeling good

473

00:17:17,666 --> 00:17:19,866

I feel like a lot of my audience

474

00:17:19,866 --> 00:17:22,133

has asked for content around this

475

00:17:22,133 --> 00:17:24,800

and its boundaries and I feel like

476

00:17:24,866 --> 00:17:28,333

especially women have a difficult time

477

00:17:28,333 --> 00:17:31,000

setting boundaries and honoring them

478

00:17:31,133 --> 00:17:32,900

and I would love for you to touch on

479

00:17:32,900 --> 00:17:35,533

conversations that you've had with yourself

480

00:17:35,533 --> 00:17:38,333

with clients and kind of how you're guiding people

481

00:17:38,333 --> 00:17:39,600

when it comes to boundaries

482

00:17:39,600 --> 00:17:41,966

especially when they have a hard time enforcing them

483

00:17:41,966 --> 00:17:43,266

yeah yes

484

00:17:43,400 --> 00:17:47,166

they say boundaries are like the kind of rules

485

00:17:47,166 --> 00:17:48,366

not rules that's kind of Bridget

486

00:17:48,366 --> 00:17:50,566

but just expectations in lines

487

00:17:50,566 --> 00:17:52,533

that you need in relationships

488

00:17:52,533 --> 00:17:56,166

in order to keep yourself okay in the relationship

489

00:17:56,166 --> 00:17:58,300

and the other person but it's funny

490

00:17:58,300 --> 00:17:59,600

cause they think we talk a lot about

491

00:17:59,600 --> 00:18:00,866

and I could talk about both

492

00:18:00,866 --> 00:18:03,300

we speak a lot about boundaries with other people

493

00:18:03,300 --> 00:18:05,766

and then there's also boundaries with ourselves

494

00:18:05,933 --> 00:18:08,266

for example for me in the past

495

00:18:08,266 --> 00:18:09,200

the alcohol thing was

496

00:18:09,200 --> 00:18:12,000

when I would go into a night out and say like

497

00:18:12,000 --> 00:18:14,000

gonna have one drink that's my boundary

498

00:18:14,000 --> 00:18:15,466

I'm gonna go home at 9 p m

499

00:18:15,466 --> 00:18:19,166

that would never happen and I would just like wake up

500

00:18:19,800 --> 00:18:21,200

feeling really bad about it

501

00:18:21,200 --> 00:18:23,066

and I wrote these boundaries with myself

502

00:18:23,066 --> 00:18:25,733

you know where is now it's like because I don't drink

503

00:18:25,733 --> 00:18:28,166

I I go home when I need to

504

00:18:28,166 --> 00:18:30,166

I get my eight hours of sleep and I feel good

505

00:18:30,166 --> 00:18:32,900

I I kept whatever boundary I needed in relationship

506

00:18:32,900 --> 00:18:34,200

yeah I think so

507

00:18:34,200 --> 00:18:34,900

particularly

508

00:18:34,900 --> 00:18:37,266

if you've been through some sort of relational trauma

509

00:18:37,266 --> 00:18:38,566

or you're a people pleaser

510

00:18:38,566 --> 00:18:40,233

you find yourself fawning

511

00:18:40,300 --> 00:18:45,033

boundaries can feel very selfish or like they are mean

512

00:18:45,066 --> 00:18:47,933

rude bad that you shouldn't have boundaries

513

00:18:47,933 --> 00:18:50,700

but boundaries and relationships are healthy

514

00:18:50,700 --> 00:18:51,966

and they're positive thing

515

00:18:51,966 --> 00:18:54,800

and they're what makes a relationship strong

516

00:18:54,800 --> 00:18:57,466

and where again both of you can have your needs met

517

00:18:57,466 --> 00:19:00,566

so I would say one thing is backing up of

518

00:19:00,566 --> 00:19:02,300

what are the needs that I even have

519

00:19:02,300 --> 00:19:04,766

because I think a lot of people who

520

00:19:04,866 --> 00:19:05,933

have been through trauma

521

00:19:05,933 --> 00:19:08,500

and are fawners and people pleasers

522

00:19:08,500 --> 00:19:10,166

they might not even know what their needs are

523

00:19:10,166 --> 00:19:12,000

because they're so used to neglecting them

524

00:19:12,000 --> 00:19:13,400

and pushing them aside

525

00:19:13,933 --> 00:19:15,600

to attend to the other person

526

00:19:15,600 --> 00:19:18,066

so starting with like one tool is

527

00:19:18,066 --> 00:19:19,900

I'll bring out a needs inventory

528

00:19:19,900 --> 00:19:21,200

and I actually created my own

529

00:19:21,200 --> 00:19:23,000

because I just kept using it

530

00:19:23,000 --> 00:19:24,533

and just looking at a list like

531

00:19:24,533 --> 00:19:27,200

what are some needs that are important to me

532

00:19:27,466 --> 00:19:28,300

and then you know

533

00:19:28,300 --> 00:19:29,266

figuring out okay

534

00:19:29,266 --> 00:19:31,100

what is a boundary in this relationship

535

00:19:31,100 --> 00:19:33,933

that I need in order to feel loved

536

00:19:33,933 --> 00:19:35,900

feel connected feel safe

537

00:19:36,166 --> 00:19:39,266

and then from there it's working on implementing it

538

00:19:39,266 --> 00:19:42,033

which I think is the hardest part for a lot of people

539

00:19:42,600 --> 00:19:45,266

and looking at like what is the fear behind it

540

00:19:45,266 --> 00:19:47,600

are you afraid that if you were to set a boundary

541

00:19:47,600 --> 00:19:50,866

or say notice someone that they're gonna be mad at you

542

00:19:51,000 --> 00:19:53,366

are you afraid that they're going to leave you

543

00:19:53,366 --> 00:19:56,066

are you afraid that they're gonna think worthy of you

544

00:19:56,266 --> 00:19:59,133

kind of uncovering what's that fear beneath it

545

00:19:59,133 --> 00:20:00,766

and what's that deep deep belief

546

00:20:00,766 --> 00:20:04,066

cause there's usually something underneath the surface

547

00:20:04,133 --> 00:20:06,333

and then last step I think just practicing it

548

00:20:06,333 --> 00:20:08,266

like as we spoke about earlier

549

00:20:08,266 --> 00:20:09,266

the small step

550

00:20:09,533 --> 00:20:13,300

even saying no to like a really low stake thing

551

00:20:13,300 --> 00:20:15,933

maybe it's like your friend wants to go out with you

552

00:20:15,933 --> 00:20:17,800

and you just say no to something like that

553

00:20:17,800 --> 00:20:20,466

that had it in practice of saying no

554

00:20:20,466 --> 00:20:22,866

and sitting in that discomfort that it might bring

555

00:20:22,866 --> 00:20:25,600

is so helpful because like all these other things

556

00:20:25,600 --> 00:20:27,700

I think it takes a lot of practice over time

557

00:20:27,700 --> 00:20:29,166

I completely agree with that

558

00:20:29,166 --> 00:20:33,266

so I would say 3 ish years ago I had no boundaries

559

00:20:33,266 --> 00:20:35,800

I said yes to absolutely everything and of course

560

00:20:35,800 --> 00:20:37,066

it LED to burnout

561

00:20:37,066 --> 00:20:40,300

when I became aware of my lack of boundaries

562

00:20:40,300 --> 00:20:41,366

and what I needed

563

00:20:41,366 --> 00:20:44,933

and I started to put it into practice

564

00:20:44,933 --> 00:20:46,800

that was when it got hard

565

00:20:46,800 --> 00:20:50,200

because people were so used to me just saying yes

566

00:20:50,566 --> 00:20:53,133

I I am a people pleaser

567

00:20:53,133 --> 00:20:54,833

I wanna make people feel good

568

00:20:54,866 --> 00:20:56,400

and you know getting

569

00:20:56,400 --> 00:20:58,666

that little bit of push back was really difficult

570

00:20:58,666 --> 00:20:59,766

at first I think

571

00:20:59,766 --> 00:21:02,600

the people that really loved me and respected me

572

00:21:02,600 --> 00:21:05,100

they love and respect me even more now

573

00:21:05,266 --> 00:21:06,100

and I think

574

00:21:06,166 --> 00:21:08,500

it did kind of weed out some people in my life

575

00:21:08,500 --> 00:21:08,700

who were

576

00:21:08,700 --> 00:21:11,000

maybe just taking advantage of those boundaries

577

00:21:11,000 --> 00:21:13,133

and so I think and you know

578

00:21:13,133 --> 00:21:13,500

at first

579

00:21:13,500 --> 00:21:16,766

it was hard for me to see those people leave because

580

00:21:17,466 --> 00:21:19,766

you know I did have an emotional connection to them

581

00:21:19,766 --> 00:21:23,300

but now that I'm better at practicing those boundaries

582

00:21:23,300 --> 00:21:24,900

the practice was the hard part

583

00:21:24,900 --> 00:21:27,466

and now I have a much easier time saying no

584

00:21:27,466 --> 00:21:30,366

especially if it comes at the expense of my peace

585

00:21:30,533 --> 00:21:32,066

yes and that is exactly

586

00:21:32,066 --> 00:21:34,133

I think there's a saying and I always bring this up

587

00:21:34,133 --> 00:21:38,266

that like people who get mad at your boundaries were um

588

00:21:38,266 --> 00:21:40,333

benefiting from you not having any

589

00:21:40,333 --> 00:21:42,500

so as you said like taking advantage

590

00:21:42,500 --> 00:21:45,166

and the people who you want in your life will love you

591

00:21:45,166 --> 00:21:46,700

and will be healthy for you

592

00:21:46,800 --> 00:21:48,066

are gonna love that you have boundaries

593

00:21:48,066 --> 00:21:49,466

they're gonna want you to have boundaries

594

00:21:49,466 --> 00:21:50,533

and they'll respect them

595

00:21:50,533 --> 00:21:52,900

you will know a lot about someone

596

00:21:53,000 --> 00:21:54,600

how they respond to boundaries

597

00:21:54,600 --> 00:21:55,533

and if they respect

598

00:21:55,533 --> 00:21:57,600

or don't respect it and how they react

599

00:21:57,600 --> 00:22:00,600

and one last thing I think it's also really hard

600

00:22:00,600 --> 00:22:03,033

but it's okay to like disappoint other people

601

00:22:03,466 --> 00:22:04,966

and something that is tough

602

00:22:04,966 --> 00:22:07,166

and I know personally I have the work on too

603

00:22:07,166 --> 00:22:09,200

and it comes up as a codependency group

604

00:22:09,200 --> 00:22:11,133

that's wonderful and we talk about this a lot

605

00:22:11,133 --> 00:22:13,866

it's like it's okay to disappoint someone

606

00:22:13,866 --> 00:22:14,666

to say no

607

00:22:14,666 --> 00:22:17,400

and for them to be a little upset for a moment

608

00:22:17,400 --> 00:22:19,933

or not like that answer but again

609

00:22:19,933 --> 00:22:20,966

if they're good for you

610

00:22:20,966 --> 00:22:22,700

they will respect it in the long run

611

00:22:22,700 --> 00:22:25,200

and then you'll respect yourself because you said it

612

00:22:25,200 --> 00:22:28,166

you won't hold and carry like resentment over time

613

00:22:28,166 --> 00:22:30,133

when the last thing that I really wanna touch on

614

00:22:30,133 --> 00:22:30,733

I found this

615

00:22:30,733 --> 00:22:32,900

as I was scrolling through all your content

616

00:22:32,900 --> 00:22:34,700

just like I said I went down a rabbit hole

617

00:22:34,700 --> 00:22:38,500

I want you to discuss the importance of stillness

618

00:22:38,500 --> 00:22:42,300

play joy and creativity among the chaos of life

619

00:22:42,300 --> 00:22:45,700

because I think sometimes we all get so busy

620

00:22:45,700 --> 00:22:48,600

we forget that those things are important as well

621

00:22:48,666 --> 00:22:50,566

and so I would love for you to touch on that

622

00:22:50,566 --> 00:22:52,700

and explain how it benefits us

623

00:22:53,266 --> 00:22:54,866

yes I think it's funny

624

00:22:54,866 --> 00:22:56,700

because it's kind of the opposite of all the things

625

00:22:56,700 --> 00:22:59,233

we started talking about I think fitness

626

00:22:59,566 --> 00:23:02,166

going to the gym walking

627

00:23:02,166 --> 00:23:04,600

all those healthy habits which are so important

628

00:23:04,800 --> 00:23:07,100

stillness play joy

629

00:23:07,100 --> 00:23:10,066

all that could sometimes feel counterintuitive

630

00:23:10,066 --> 00:23:11,666

not for everyone but I think

631

00:23:11,666 --> 00:23:14,333

especially those who maybe struggle with like

632

00:23:14,333 --> 00:23:15,533

more perfectionism

633

00:23:15,533 --> 00:23:17,900

and thinking that they have to do something in every

634

00:23:17,900 --> 00:23:19,400

second or maybe it's

635

00:23:19,400 --> 00:23:21,100

it could be also a trauma response

636

00:23:21,100 --> 00:23:23,266

like when you are addicted to cortisol

637

00:23:23,266 --> 00:23:24,566

that stress response

638

00:23:24,566 --> 00:23:27,833

and you feel like you need to do with the every second

639

00:23:28,466 --> 00:23:32,200

slowing down and and being still feels really hard

640

00:23:32,300 --> 00:23:33,733

but I do think it's so important

641

00:23:33,733 --> 00:23:36,533

because we're not meant to do an e

642

00:23:36,533 --> 00:23:38,066

every single second of the day

643

00:23:38,066 --> 00:23:40,766

I think self care is a little mix of both

644

00:23:40,766 --> 00:23:43,133

sometimes it's the habits

645

00:23:43,133 --> 00:23:45,133

pushing yourself to get up and go outside

646

00:23:45,133 --> 00:23:46,600

and then sometimes it's

647

00:23:46,600 --> 00:23:48,333

you just need a literal rest stage

648

00:23:48,333 --> 00:23:50,966

do absolutely nothing I know personally

649

00:23:50,966 --> 00:23:51,866

as a therapist

650

00:23:51,866 --> 00:23:55,200

that also someone who will absorb people's emotions

651

00:23:55,200 --> 00:23:57,533

not in the codependent way anymore

652

00:23:57,533 --> 00:23:59,866

but more in the empathetic way

653

00:23:59,866 --> 00:24:01,533

I get burnt out really easily

654

00:24:01,533 --> 00:24:04,866

and I feel a lot of other people's stuff so

655

00:24:05,200 --> 00:24:06,466

and I have to do that every day

656

00:24:06,466 --> 00:24:07,833

so for me like

657

00:24:08,266 --> 00:24:08,933

self care

658

00:24:08,933 --> 00:24:12,133

and downtime and rest is not speaking to anyone

659

00:24:12,133 --> 00:24:14,566

you know having days where I don't schedule any plans

660

00:24:14,566 --> 00:24:18,666

or I cancel a plan and I just go and take a walk

661

00:24:18,666 --> 00:24:21,000

or I love hiking and things like that

662

00:24:21,000 --> 00:24:23,500

being in nature sometimes it's even lasted

663

00:24:23,500 --> 00:24:26,666

literally allowing myself to just lay around and sleep

664

00:24:26,866 --> 00:24:29,400

and then also the other aspects we just spoke about

665

00:24:29,400 --> 00:24:32,300

joy and creativity and play and all of that

666

00:24:32,300 --> 00:24:34,333

those are so important to joy

667

00:24:34,333 --> 00:24:38,400

I always say like if you can name one thing that you

668

00:24:38,400 --> 00:24:39,933

that just brought you joy of the day

669

00:24:39,933 --> 00:24:42,700

like that is such a win I think we neglect that

670

00:24:42,700 --> 00:24:44,933

and don't acknowledge those wins

671

00:24:44,933 --> 00:24:48,733

but just laughing like having fun with someone you love

672

00:24:48,733 --> 00:24:50,833

just having a good conversation

673

00:24:51,000 --> 00:24:54,366

quality time those are all very nurturing for us too

674

00:24:54,366 --> 00:24:56,366

it's funny I speak about codependency

675

00:24:56,366 --> 00:24:58,966

on the other hand like we're social beings

676

00:24:58,966 --> 00:25:00,800

we need connection to it's

677

00:25:00,800 --> 00:25:03,100

when we neglect ourselves

678

00:25:03,100 --> 00:25:04,600

and only focus on the other person

679

00:25:04,600 --> 00:25:05,933

that's when it's less functional

680

00:25:05,933 --> 00:25:08,333

then it's also okay to just

681

00:25:08,333 --> 00:25:11,000

to have connections with other people as a

682

00:25:11,000 --> 00:25:12,600

for on yourself care too

683

00:25:12,600 --> 00:25:13,800

because that's so important

684

00:25:13,800 --> 00:25:15,800

we heal and connection to others too

685

00:25:15,800 --> 00:25:17,300

I love that whole conversation

686

00:25:17,300 --> 00:25:20,400

for me I used to be scared to slow down

687

00:25:20,733 --> 00:25:23,933

I would have this anxiety about it because I'm like no

688

00:25:23,933 --> 00:25:26,166

I've got all these goals I need to reach

689

00:25:26,166 --> 00:25:27,766

I don't have time to slow down

690

00:25:27,766 --> 00:25:31,100

but I have realized since that the slowing down

691

00:25:31,100 --> 00:25:32,200

I say this all the time

692

00:25:32,200 --> 00:25:34,433

I'm slowing down so I can speed up

693

00:25:34,600 --> 00:25:37,100

if I take a day and like you said

694

00:25:37,100 --> 00:25:39,966

I start my day off with a walk outside

695

00:25:40,066 --> 00:25:43,200

I get some vitamin D with some weights

696

00:25:43,200 --> 00:25:45,766

you know listen to some frequency music

697

00:25:45,766 --> 00:25:48,833

and just kind of zone out for a little bit

698

00:25:48,866 --> 00:25:51,466

clean the house watch some real Housewives

699

00:25:51,466 --> 00:25:53,333

you know the next day I'm I'm back in it

700

00:25:53,333 --> 00:25:54,066

I'm like okay

701

00:25:54,066 --> 00:25:55,400

I needed

702

00:25:55,866 --> 00:25:59,066

and so I love that you're sharing that information

703

00:25:59,066 --> 00:26:01,533

cause I think it's so important for people to know that

704

00:26:01,533 --> 00:26:04,000

I say that the total same thing of like

705

00:26:04,000 --> 00:26:06,733

it's actually productive funny enough to

706

00:26:06,733 --> 00:26:08,066

and not that I wanna use that word at

707

00:26:08,066 --> 00:26:09,466

that can be kind of a trigger

708

00:26:09,466 --> 00:26:11,933

but like it's productive to slow down and rest

709

00:26:11,933 --> 00:26:13,800

so then yes you can show up later

710

00:26:13,800 --> 00:26:15,333

and do all the things that you want

711

00:26:15,333 --> 00:26:17,933

but our nervous systems are like overactive

712

00:26:17,933 --> 00:26:20,933

there's so much stimulation in the world phones

713

00:26:20,933 --> 00:26:22,333

all that so

714

00:26:22,333 --> 00:26:23,566

if you can put all that away

715

00:26:23,566 --> 00:26:24,733

and just be for a little bit

716

00:26:24,733 --> 00:26:26,800

and ground and connect to yourself

717

00:26:26,900 --> 00:26:27,966

you will feel better

718

00:26:27,966 --> 00:26:29,900

better and you'll prevent a burnout

719

00:26:29,900 --> 00:26:32,000

I would love if you could tell us

720

00:26:32,166 --> 00:26:34,366

just three takeaways today

721

00:26:34,366 --> 00:26:37,166

that my audience can take back and start implementing

722

00:26:37,166 --> 00:26:39,666

so three takeaways that you really feel like are

723

00:26:39,666 --> 00:26:41,600

important when it comes to kind of like

724

00:26:41,600 --> 00:26:43,666

a holistic wellness aspect

725

00:26:43,800 --> 00:26:44,733

yeah yeah

726

00:26:44,733 --> 00:26:45,800

so the first one

727

00:26:45,800 --> 00:26:47,700

and I realized I didn't speak too much on this

728

00:26:47,700 --> 00:26:50,000

but mindful self compassion

729

00:26:50,000 --> 00:26:51,933

it is so necessary

730

00:26:51,933 --> 00:26:54,700

the way we treat ourselves is so important

731

00:26:54,700 --> 00:26:57,500

so self compassion is treating yourself

732

00:26:57,500 --> 00:26:58,933

the way you would treat a loved one

733

00:26:58,933 --> 00:27:01,866

so one small little tool is

734

00:27:02,366 --> 00:27:04,366

if at any moment you can pause

735

00:27:04,366 --> 00:27:07,133

put one hand on your heart or two hands on your heart

736

00:27:07,133 --> 00:27:09,400

that oxytocin is really soothing

737

00:27:09,400 --> 00:27:10,800

and if you close your eyes

738

00:27:10,800 --> 00:27:12,200

just check in with yourself

739

00:27:12,200 --> 00:27:14,333

and then ask yourself the question of like

740

00:27:14,333 --> 00:27:16,200

what do I need right now

741

00:27:16,400 --> 00:27:17,933

which as they mentioned earlier

742

00:27:17,933 --> 00:27:19,866

might be hard if you don't know what you need

743

00:27:19,866 --> 00:27:23,166

but if you can get into that habit over time um

744

00:27:23,166 --> 00:27:25,200

that'll go a long way and if you can

745

00:27:25,200 --> 00:27:25,800

find some

746

00:27:25,800 --> 00:27:28,333

really kind phrases to speak to yourself with

747

00:27:28,333 --> 00:27:28,866

as well

748

00:27:28,866 --> 00:27:32,066

that's so helpful so saying like it will be okay

749

00:27:32,066 --> 00:27:35,633

I'm gonna be okay I'm going through a difficult time

750

00:27:35,666 --> 00:27:38,133

may I be kind to myself right now

751

00:27:38,133 --> 00:27:40,566

putting that all together is a really nice way

752

00:27:40,566 --> 00:27:42,666

it's called a little self compassion break

753

00:27:42,666 --> 00:27:44,466

so I think that's really important

754

00:27:45,333 --> 00:27:46,800

the second one would be you know

755

00:27:46,800 --> 00:27:48,466

what we talked about earlier to

756

00:27:48,466 --> 00:27:51,400

as starting so tiny and small

757

00:27:51,400 --> 00:27:53,966

so for example if it's sleep

758

00:27:53,966 --> 00:27:55,300

I think it's so easy to think

759

00:27:55,300 --> 00:27:56,866

while I go to bed at midnight

760

00:27:56,866 --> 00:27:58,466

how am I gonna get to bed at nine

761

00:27:58,933 --> 00:28:00,866

you don't you're not gonna be able to that's okay

762

00:28:00,866 --> 00:28:04,533

so starting with just going to sleep half hour earlier

763

00:28:04,533 --> 00:28:06,600

every single day if you can

764

00:28:06,600 --> 00:28:08,466

I know it's not always possible

765

00:28:08,666 --> 00:28:10,000

and same with wake up time

766

00:28:10,000 --> 00:28:13,566

if you can get up a half hour earlier every single day

767

00:28:13,566 --> 00:28:15,133

start small and build these habits

768

00:28:15,133 --> 00:28:17,066

or like we spoke about before

769

00:28:17,166 --> 00:28:21,333

the gym as you can just go once a week or if you can

770

00:28:21,333 --> 00:28:22,900

do a 15 minute walk

771

00:28:22,900 --> 00:28:25,300

like that is all better than nothing

772

00:28:25,300 --> 00:28:28,466

so you can kind of break that all or nothing thinking

773

00:28:28,566 --> 00:28:30,866

those wall like build up over time

774

00:28:30,866 --> 00:28:31,466

and the last

775

00:28:31,466 --> 00:28:35,566

I think kind of back to that is getting quality sleep

776

00:28:35,600 --> 00:28:38,000

so I like know it everyone talks about this

777

00:28:38,000 --> 00:28:40,533

but it's funny to me because it's like

778

00:28:40,533 --> 00:28:43,600

before you do any of the other habits and things

779

00:28:43,600 --> 00:28:45,100

you've got to get your sleep

780

00:28:45,100 --> 00:28:47,266

I think we've Learned how to function at like

781

00:28:47,266 --> 00:28:50,133

a lower status than we can

782

00:28:50,133 --> 00:28:53,200

if you can get like seven and a/2 to 8 hours

783

00:28:53,400 --> 00:28:55,333

your brain functioning will be better

784

00:28:55,333 --> 00:28:57,333

you'll be more motivated energetic

785

00:28:57,333 --> 00:28:58,733

you'll have less anxiety

786

00:28:58,733 --> 00:29:00,866

you'll be able to regulate your emotions better

787

00:29:00,866 --> 00:29:02,300

and manage stress so

788

00:29:02,300 --> 00:29:05,133

if you can work on relaxing before sleep

789

00:29:05,133 --> 00:29:06,800

and getting that quality sleep

790

00:29:07,266 --> 00:29:07,900

I think it'll help

791

00:29:07,900 --> 00:29:10,100

every single other aspect of your day

792

00:29:10,100 --> 00:29:11,966

and your mental health I love those tips

793

00:29:11,966 --> 00:29:14,133

I especially love the self compassion

794

00:29:14,133 --> 00:29:17,600

because I realized that I was talking to myself

795

00:29:17,733 --> 00:29:19,200

so ugly I mean

796

00:29:19,200 --> 00:29:21,800

I was saying really ugly things to myself

797

00:29:21,800 --> 00:29:26,000

just on autopilot and so implementing that was

798

00:29:26,000 --> 00:29:28,900

was huge for me so I'm glad that you touched on that

799

00:29:28,966 --> 00:29:33,133

I want you to tell everyone where they can find you

800

00:29:33,133 --> 00:29:35,733

give us your socials your website

801

00:29:35,733 --> 00:29:36,600

whatever it is

802

00:29:36,600 --> 00:29:38,733

that you want the audience to kind of reach out

803

00:29:38,733 --> 00:29:40,333

I would love to hear where we can find you

804

00:29:40,333 --> 00:29:42,466

yes so on Instagram

805

00:29:42,466 --> 00:29:43,866

Facebook and TikTok

806

00:29:43,866 --> 00:29:47,300

but mostly Instagram and at Alyssa K Therapy

807

00:29:47,300 --> 00:29:50,933

I share tools on literally all of these things trauma

808

00:29:50,933 --> 00:29:52,633

go dependency anxiety

809

00:29:52,666 --> 00:29:55,800

just like self compassion and self love

810

00:29:55,800 --> 00:29:58,266

I'll share little things that I'm doing too

811

00:29:58,333 --> 00:29:59,800

I do a lot of breathwork and yoga

812

00:29:59,800 --> 00:30:02,466

I share about that all my stories as well

813

00:30:02,466 --> 00:30:04,100

but I do a lot of psycho education

814

00:30:04,100 --> 00:30:04,266

815

00:30:04,266 --> 00:30:06,500

if you're interested in learning more about all this

816

00:30:06,500 --> 00:30:07,866

you can follow me there

817

00:30:08,100 --> 00:30:11,766

and then my website is AK dash psychotherapy

818

00:30:11,766 --> 00:30:13,900

com and that's where you can find me

819

00:30:13,900 --> 00:30:16,900

if you're interested in a individual therapy session

820

00:30:16,900 --> 00:30:19,800

I do a virtual in licensed in New Jersey

821

00:30:19,800 --> 00:30:22,166

Maryland DC as I mentioned as well

822

00:30:22,166 --> 00:30:24,533

I do a little free phone consultations

823

00:30:24,533 --> 00:30:27,100

I think it's so important to talk to the therapist

824

00:30:27,100 --> 00:30:29,266

first of or deciding if it's a good said

825

00:30:29,266 --> 00:30:32,566

and same on my end and if you're interested

826

00:30:32,566 --> 00:30:35,366

I also have a newsletter that I recently started

827

00:30:35,366 --> 00:30:37,400

once a month I send out an email with

828

00:30:37,400 --> 00:30:39,400

more information on all this as well

829

00:30:39,400 --> 00:30:41,166

I also blog as you mentioned

830

00:30:41,166 --> 00:30:43,266

so I'll share links to my blogs too

831

00:30:43,366 --> 00:30:45,866

and I created this self love workbook

832

00:30:45,866 --> 00:30:47,533

um it's a free downloadable

833

00:30:47,533 --> 00:30:50,066

if you send your email and I can send that

834

00:30:50,066 --> 00:30:53,100

it has a needs inventory that I spoke about earlier

835

00:30:53,200 --> 00:30:53,600

mindful

836

00:30:53,600 --> 00:30:57,066

self compassion strategies and journal exercises

837

00:30:57,066 --> 00:30:59,366

I'm gonna have to go back and download that

838

00:30:59,366 --> 00:31:02,000

but y'all definitely go follow her on Instagram

839

00:31:02,000 --> 00:31:04,866

like I said I went down a rabbit hole of

840

00:31:05,133 --> 00:31:07,066

not only your professional content

841

00:31:07,066 --> 00:31:08,466

but your personal content too

842

00:31:08,466 --> 00:31:09,100

I was like okay

843

00:31:09,100 --> 00:31:10,933

I need to be friends with this person

844

00:31:10,933 --> 00:31:14,966

so I am so thankful that you came on the show today

845

00:31:14,966 --> 00:31:17,966

that you took the time to come and talk to the audience

846

00:31:17,966 --> 00:31:20,366

thank you to the audience for listening to us

847

00:31:20,366 --> 00:31:21,800

I hope you enjoyed

848

00:31:22,100 --> 00:31:24,833

this conversation that we had with Alyssa

849

00:31:25,100 --> 00:31:28,600

I will see y'all in the next episode of the Elevated

850

00:31:28,600 --> 00:31:31,033

Edit podcast thanks Alyssa

851

00:31:31,100 --> 00:31:33,466

thank you so much I had such a good time

852

00:31:33,466 --> 00:31:37,066

thank you for tuning in to the Elevated Edit podcast

853

00:31:37,266 --> 00:31:39,866

I hope you found today's episode inspiring

854

00:31:39,866 --> 00:31:41,833

and full of actionable tips

855

00:31:42,366 --> 00:31:43,933

don't forget to check out the show notes

856

00:31:43,933 --> 00:31:46,566

for all the resources and links mentioned

857

00:31:46,700 --> 00:31:49,566

if you enjoyed the show please subscribe

858

00:31:49,566 --> 00:31:52,266

leave a review and share it with your friends

859

00:31:52,666 --> 00:31:54,866

860

00:31:54,866 --> 00:31:57,200

and inspiration until next time

861

00:31:57,200 --> 00:32:00,300

keep growing glowing and elevating your life

862

00:32:00,566 --> 00:32:01,466

see you soon