Wellish

di Sarah Ritondale

Miglioramento personale

Stagione 5

The goal isn't getting rid of the overwhelming thoughts & feelings

I thought the goal was getting rid of the negative overwhelming thoughts, but I've recently learned I've been working my a** off to fix the wrong thing. The real goal is making yourself capable of protecting yourself in the midst of the inevitable thoughts and feelings. On this episode I giving you five of the best ways I have found we can protect ourselves in the face of an emotional storm no matter of big or small the storm is. If you resonate with this, you have likely spent a lot of time inflicting cruelty on yourself creating the shame of powerlessness within you. Between the self-doubt, self-criticism, self-abandonment, comparison (shall I go on?) we are basically laying belly up in a field being annihilated by the emotional storm. After listening to this episode, you will begin to develop the 5 skills that will help you protect yourself to gain mental clarity, resilience, control leading to confidence, and even tools to achieve your habits and goals.

Why do we have such a barrier to wellness habits when they make us feel so good?

If you have ever tried to engage in basic wellness habits like exercise, drink water, getting better sleep or rest, eating whole foods, putting yourself in spaces to learn new things then you know that the more you engage in these habits the better mentally you feel. And if you don't know this yet, it possible you haven't engaged in the wellness habits consistently enough to recognize the difference but have heard time and time again that doing so will help you. Today's episode I am breaking down why we struggle to do the wellness habits we want to even though we know they will help us feel better. I provide 5 reasons we have these barriors using research-based evidence to help raise your awareness and work towards incorporating these habits into your life in a way that is much more effective than sheer willpower and "trying harder." If you have a goal of feeling better mentally or you just struggle to incorporate basic wellness into your life, and want to, this episode is for you.

Trying to stop the negativity is making you feel worse | Confessions of a Wellish Girly

The tools we're given to stop anxiety, rumination, anger, sadness insert any negative emotion is causing us to suppress our feelings. When we protect ourselves in that way to stay safe or avoid conflict it keeps our emotions in preventing us from healing which leads to unwanted tension. In this episode we are discussing how you have to let yourself sit in the uncomfortable feelings and simultaneously take action despite them. We discuss why this is the way you will actually get closer to ridding yourself of them completely than taking the short come to become the dream version of yourself you picture in your head, but you always end up falling short. I end the episode with tips to dive deeper and express your feelings, so you can practice this in your everyday life.

Stop editing yourself to make people like you

I took a week away from Wellish and realized I’d been trying so hard to get the podcast “right” that it stopped feeling like a place to hang out. In this episode, I’m talking about what changes in Season 5: more honest, less edited conversations about self improvement, without turning every conversation into another list of things you should be doing. I also get into being called “aggressive,” the moment I caught myself wanting to change how I show up so people would like me, and how that fear has kept me at arm’s length from people. Catching the pattern didn’t instantly make me fearless. But it gave me a chance to stop following it. That’s the kind of conversation I want Wellish to make room for.

Stagione 4

5 years of Wellish: I was wrong about self improvement

Five years ago, I started Wellish because I believed the right advice could help us become better versions of ourselves. Hundreds of conversations and several identity crises later, I’ve realized that many of us aren’t using self-improvement because we believe in ourselves—we’re using it to finally feel good enough. In this anniversary episode, I’m sharing the real story behind Wellish: the wound that started it, how my relationship with personal growth changed, and why the podcast became a rebellion against self-rejection disguised as self-improvement. We’re talking about the pressure to become your “best self,” the knowledge-to-skill gap, learning to trust yourself without having everything figured out, and what I want the next five years of Wellish to stand for. You can want to grow without making your current self the enemy. Happy five years, Wellish besties. 🤍

You can’t self improve your way out of burnout: cortisol and chronic stress with Dr. Erin Kinney

What if your “healthy” routine is actually spending more energy than it gives you? In this episode of Wellish, Sarah sits down with naturopathic doctor and The Cortisol Cure author Dr. Erin Kinney to rethink what we’ve been taught about cortisol, chronic stress, and burnout. Dr. Kinney introduces her Cortisol Bank Account framework: every demand on your body—from work and emotional stress to exercise, caffeine, and even certain wellness practices—requires energy. If you continually spend more than you restore, you may find yourself exhausted, wired at night, dependent on caffeine, struggling with your hormones, or unable to relax without feeling guilty. Sarah and Dr. Kinney discuss why wellness can become another form of hustle culture, how to tell when you’re running on empty, and how ambitious people can protect their energy without giving up their goals. In this conversation: Why cortisol isn’t simply a “bad” hormone you need to lower How healthy habits like intense workouts, cold plunges, and elaborate routines can become additional stressors Why relaxing may initially feel uncomfortable or unproductive The connection between chronic stress, energy, hormones, and relationships How “relax reps” can help your body practice slowing down Why eating before caffeine may support steadier energy How to make small energy deposits throughout your day What sustainable wellness looks like when you’re an imperfect human Because sometimes taking better care of yourself doesn’t require another supplement, routine, or self-improvement project. Sometimes it means giving your body enough energy to support the life you’re already living. Learn more about Dr. Erin Kinney and The Cortisol Cure: The Cortisol Cure⁠ DrErinKinney.com⁠ Instagram: @drkinney This conversation is educational and is not a substitute for individualized medical advice.

How to tell if you want the goal or just the approval that comes with it

Do you genuinely want the goal or do you want what achieving it would prove about you? In this episode of Wellish, Sarah breaks down how approval-seeking can quietly shape your goals, especially when you’re a naturally Type B person holding yourself to Type A standards. You’ll learn how to recognize when a goal has become proof that you’re disciplined, desirable, successful, healed, or finally good enough and how to separate what you truly want from how you want other people to see you. You don’t have to abandon your ambitions. You can pursue meaningful goals without making your achievement responsible for your self-worth.

Confession: I turned everything I learned about self improvement into another reason I was’t doing enough

What happens when self-awareness stops helping you understand yourself and starts giving you more reasons to think you should be doing better? In this confession episode, I’m talking about the period of my life when I knew so much about self-improvement, attachment styles, boundaries, nervous system regulation, confidence, habits, and emotional intelligence that I couldn’t have a normal human reaction without analyzing what it meant about me. I wasn’t just anxious—I thought I should be more secure. I wasn’t just tired—I thought I lacked discipline. I couldn’t make a mistake without wondering what I still needed to heal. Eventually, I realized I wasn’t only trying to become healthier. I was trying to become so self-aware, healed, disciplined, and emotionally intelligent that no one could have a reason to disapprove of me. If you love self-improvement but constantly feel like you should know better, be further along, or have yourself more together by now, this episode is for you. Because sometimes growth looks less like fixing your reaction and more like letting yourself be a person without turning every imperfect moment into another self-improvement project.

You don’t have to follow every good piece of self improvement advice

If you love self-improvement but somehow every new piece of advice becomes another thing you feel like you should already be doing, this episode is for you. Wake up earlier. Journal. Meditate. Exercise. Read more. Meal prep. Regulate your nervous system. Set better boundaries. Be more confident. Keep every promise you make to yourself. None of that advice is necessarily bad. But when every good idea becomes another standard your “better self” would be meeting, self-improvement can start to feel like an impossible checklist. In this episode of Wellish, we’re talking about how to stop turning useful advice into evidence that you’re falling behind. You’ll learn the beginning of the Wellish filter for deciding which advice actually belongs in your life, how to recognize when growth has turned into self-rejection, and why “this might improve my life” is very different from “I should already be doing this.” Because self-improvement should give you more options for living well—not more reasons to believe you’re not good enough yet.

Confession: I thought being good at self improvement would make me feel better about myself

What if self-improvement isn’t actually making you feel better about yourself? In this confession episode, I’m talking about the years I spent reading the books, learning the habits, becoming more self-aware, trying to be more disciplined, and chasing the “best version” of myself because I thought eventually I’d feel good enough. But the more I learned, the more I found new ways to judge myself. We’re talking about the gap between knowing what to do and actually being able to live it, why self-awareness can turn into self-criticism, the pressure to become your imaginary “better self,” and what changes when you stop using personal growth as proof that you’re worthy. Because maybe self-improvement isn’t the problem. Maybe it stops helping when every new piece of advice becomes another way to decide you’re not good enough yet.

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