Christmas can be magical… or completely overwhelming.

In this episode, we dive into the small choices and subtle behaviours that quietly shape how we experience the festive season. From unexpected coping strategies to playful personality quirks, discover insights that will make you pause, smile, and maybe rethink your approach to Christmas altogether.

Tune in for relatable stories, practical life hacks, and a few surprises that show just how much our behaviour matters... especially when it comes to staying grounded, connected, and safe.

This week, we’re unwrapping a truth many of us quietly carry every December… the weight of Christmas overwhelm.

In this gentle and honest episode, I share a simple story and a few tiny shifts that can completely change how you experience the season: without more effort, pressure, or perfection.

If you’ve ever felt torn between wanting a magical Christmas and wanting a peaceful one, this conversation is for you.

Join me as we explore how to make the holidays feel lighter, calmer, and truly yours again.

Rise to Your Best Self

Alina Holanda at RiseR Wellbeing Coach

This week on RiseR Wellbeing with Andover Radio, we’re moving from road rage to something a little closer to home: the sneaky habits that quietly shape our days (and sometimes sabotage our best intentions).

To bring this to life, I share a light-hearted, fictional story about a friend we’ll call Deborah. Every morning, Deborah promised herself she’d get up on time… and every morning, the snooze button whispered sweet nothings in her ear. Three taps later, she was deep in negotiations with herself: “Just five more minutes…”
We’ve all been there... not because we’re lazy, but because habits are powerful little creatures.

They run on autopilot, influencing not just our actions but our confidence, too.

In this episode, we explore how small choices reinforce bigger patterns, and how one tiny shift can rewrite the whole behaviour loop.

You’ll also learn this week’s wellbeing tool:

The One-Minute Momentum Move
A simple, doable habit reset that works because it’s too small for your brain to argue with.

Whether it’s getting out of bed, avoiding stress-snacking, exercising, or putting your phone down... one minute is enough to create momentum.

Real change doesn’t demand perfection… just a tiny commitment repeated with kindness.

Simple actions. Tiny shifts. Big changes over time.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re leaving the kitchen behind (goodbye, emotional chocolate!) and taking our wellbeing tools on the road... literally.

After exploring emotional eating last week, today we’re looking at something just as common: those fiery reactions that pop up in traffic.

In this episode, I share a playful, fictional scenario to illustrate how quickly even the calmest person can transform into a full-blown Angry Bird when another driver cuts them off.

It’s a fun, relatable way to highlight how stress, tension, and automatic reactions show up in our body long before we realise what’s happened.

We then explore a simple reframing technique that helps you pause, breathe, and shift perspective before the inner volcano erupts. Because sometimes that driver isn’t evil, careless, or out to get you… sometimes they’re just having a bad day (or racing to the nearest toilet).

If you’ve ever surprised yourself with how quickly you go from zen to ZAP, this episode will give you a grounded, humorous way to reset and travel through life with a little more ease.

Light moments. Helpful shifts. Real wellbeing.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re diving into a topic that many of us know far too well… emotional eating. Last time, we explored how naming your emotions can keep you grounded when they start breathing fire.
Today, we’re taking that one step further... into the land of cravings, comfort snacks, and the mysterious way chocolate can suddenly feel like it has a personality.

In this episode, I use a playful fictional story (based on experiences most of us can relate to!) to shine a light on why we sometimes reach for food when we’re not actually hungry. It’s a fun, honest way to explore what’s really going on beneath those “snack attacks” and why willpower isn’t the enemy but overwhelm is.

We’ll look at a simple check-in that helps you understand whether you’re truly hungry… or just emotionally peckish, tired, bored, or in need of a moment of kindness.

If you’ve ever found yourself holding an empty wrapper and wondering how it happened, this one’s for you.

Real tools. Gentle awareness. Everyday wellbeing.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re entering the world of emotions... those sneaky, unpredictable things that show up as tears, cravings, or dramatic inner speeches worthy of their own soundtrack.

For 3 episodes, we’ll explore how to understand them and move through them with confidence.

In today’s episode, I use a light-hearted, FICTIONAL story to bring the topic to life - a made-up moment that perfectly captures how easily emotions can flare up when we least expect it (especially when someone says the infamous words: “Calm down”).
The story isn’t factual, but it represents situations many of us have faced, making it a relatable way to explore what’s really going on inside us.

From there, we look at why emotions rise, what they’re trying to tell us, and how naming what we feel can gently shift us from reaction into clarity.

If you’ve ever felt overwhelmed by your feelings or unsure what to do with them, this episode offers a simple, grounding approach to help you feel more steady, without pushing emotions away or letting them take over.

Gentle tools. Honest insights. Real wellbeing.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re looking at how even one minute can shift the way your mind and body talk to each other.

After exploring how our thoughts can turn the body into a bit of a drama queen, we’re now stepping gently into movement; and don’t worry, nothing involving impossible yoga poses, incense, or bending like a cat attempting Pilates before breakfast.

In today’s episode, I share a little moment from my own life that reminded me of something important: reconnecting with your body doesn’t need to be fancy, long, or perfect. Sometimes the smallest actions make the biggest difference.

If you’ve been feeling rushed, disconnected, or like your brain and body are working in different time zones, this episode is a simple invitation to pause, move, breathe… and tune back in.

Tiny moments. Real shifts. Everyday wellbeing.

Rise to Your Best Self with me, Alina Holanda.

When Your Thoughts Turn Your Body Into a Drama Queen

In today’s RiseR Wellbeing segment on Andover Radio, we’re diving deeper into the mind-body connection... that mysterious link that makes your shoulders tense when you think about stress, not when stress actually happens.

Ever noticed how a single thought can make your chest tighten or your stomach audition for a gymnastics competition? That’s the magic (or chaos) of the mind and body chatting behind your back.

This week, I’m unpacking how our thoughts can turn our bodies into tantrum-throwing toddlers… and how simple awareness can calm everything down. Expect honesty, humour, and a light-hearted way to reconnect with yourself... minus the pressure to be perfect.

If your body has been acting dramatic lately, this episode might just explain why… and help you soften the script.

Real stories. Real tools. Real wellbeing.
Rise to Your Best Self with me, Alina Holanda.