Triggered but Thriving

Runtime: 24 minutes 41 secondsWelcome to Triggered but Thriving!In this episode, trauma therapist and Asentriarc founder Sarah Ferland Doherty, MSW, RSW, introduces a powerful new framework to help you move through triggers with more awareness, clarity, and self-control.After a change in this week’s guest plan, Sarah uses this episode to share something she’s been building behind the scenes: The STEER Method, a practical process for helping you regulate before you react.If you’ve ever felt like your nervous system took over before you even understood what was happening, this episode is for you. Sarah walks you through how to pause, tune in, and gently guide yourself back into the driver’s seat when you’ve been activated.This is not just about coping. It’s about learning how to understand your inner experience in real time so you can respond from your authentic self instead of your trigger.In This Episode, We CoverWhy triggers can hijack your nervous system before you’re even awareThe difference between reacting and respondingWhat the STEER Method is and how to use it in real lifeHow to identify your emotional state, your trigger, and the deeper feeling underneathWhy environment matters more than we realize when we’re dysregulatedHow to choose your next step with more intention and self-trustTimestamps00:00 Welcome Back & Episode Update02:05 Introducing the STEER Method04:10 Why STEER Matters: Regulate Before You React06:15 S — State: What state am I in right now?08:20 T — Trigger: What is my brain perceiving as a threat?11:05 E — Emotion: What am I really feeling?13:50 E — Environment: What is affecting me around me?16:20 R — Regulation: What do I need right now?18:45 The 5 Next-Step Choices After STEER21:10 How to Practice STEER in Daily Life23:00 Free STEER Downloadable & Next Episode PreviewNext EpisodeEpisode 7: Sexuality, Identity, and Coming Home to YourselfSarah is joined by trauma therapist Michelle Crozier, MSW, RSW for a meaningful conversation on sexuality, identity, and healing.

Runtime: 1 hour 24 minutesWelcome back to Triggered but Thriving!In this episode, trauma therapist and Asentriarc founder Sarah Ferland Doherty, RSW, breaks down what actually happens when we get triggered and why it can feel like our nervous system suddenly hijacks the steering wheel.Triggers aren’t a sign that you’re failing or regressing. They’re your body’s protective system doing exactly what it learned to do. In this episode, Sarah explains the neuroscience behind triggers, why they can show up out of nowhere, and how trauma lives in the body long after the event has passed.Most importantly, this episode offers a practical, compassionate toolbox to help you move through triggers without shame. You’ll learn how to regain choice, regulation, and self-trust when your system feels overwhelmed, reactive, or shut down.This is about understanding your nervous system, not controlling it. Healing doesn’t mean never being triggered again. It means knowing what’s happening and trusting yourself to come back home.The Four Regulation Pillars CoveredBehavioral strategiesStimulus reduction vs. avoidanceTitrated exposure and nervous system reprocessingOpposite action and behavioral activationCognitive strategiesCognitive restructuring and belief reprogrammingSigns of safety and neutral reinterpretationAdult-self grounding and meaning-makingMindfulness strategiesPresent-moment anchoringEmotion labeling without judgmentBreathwork for downregulationSomatic strategiesGrounding through sensation and pressureShaking, tremoring, and movementVagus nerve stimulation (ears, breath, cold)Butterfly tapping and bilateral stimulationOral regulation, swallowing, and saliva activationSwaying, spinal release, humming, and soundTimestamps 00:00 Introduction: When Triggers Take the Wheel03:10 What Triggers Are (and What They Aren’t)07:30 Trauma, the Nervous System, and the Amygdala12:40 Why Triggers Feel So Immediate and Intense17:50 Neutral Situations and Overactivation22:30 Avoidance vs. Regulation27:10 Behavioral Strategies for Triggers36:00 Exposure, Opposite Action, and Awareness44:30 Cognitive Strategies and Trauma Beliefs55:00 Mindfulness and Present-Moment Anchoring1:03:00 Somatic Tools for Regulation1:17:30 Healing, Self-Trust, and Compassion1:22:00 Closing Reflections and Next Episode TeaseEpisode 6: Sexuality, Identity, and Coming Home to YourselfA powerful conversation with trauma therapist Michelle Crozier RSW on sexuality, identity, and healing after trauma.

Runtime: 1 hour 18 minutesWelcome back to Triggered but Thriving! In this episode, trauma therapist and Asentriarc founder Sarah Ferland Doherty, RSW, sits down with fellow therapist and best friend Rachel Oliver, RSW—founder of The Emotion Centre and known online as @modern.love.therapist—to talk all things relationships.Together, they explore what it means to love and be loved from a regulated, secure place. From attachment wounds and nervous-system safety to conflict repair and self-trust, this episode dives deep into how relationships can become both our biggest triggers and our greatest teachers.If you’ve ever wondered why dating feels so intense, why calm love can feel “boring,” or how to know when a connection is truly safe, this conversation is for you.Rachel and Sarah unpack:Why love is often a “portal” to healing old woundsHow attachment styles show up in adult relationshipsThe difference between emotional and relational intelligenceSovereignty: learning to trust your own inner compassNervous-system safety and co-regulation in healthy loveConflict repair and accountabilityThe balance between healing alone vs. healing in relationshipSpirituality, abundance mindset, and the energy of datingTimestamps:00:00 Intro & Welcome02:15 Meet Rachel — Background & Why Couples Work05:30 How Sarah & Rachel Met10:10 Rachel’s Path to Relationship Work & Intuitive Practice14:20 Sovereignty & Inner Guidance19:00 Healing Through Love: The “Portal” Idea24:45 When Triggers Open in Relationships29:40 Attachment Wounds & Insecure Patterns35:10 Couples Therapy 101: “The Relationship is the Client”39:00 Identity-Based vs. Attachment-Based Triggers45:10 Defining Healthy Love50:30 Nervous-System Safety & Co-Regulation55:10 Self-Abandonment in Relationships59:30 Intuition vs. Triggers1:03:00 Conflict, Communication & Accountability1:08:00 Emotional vs. Relational Intelligence1:11:30 Healing on Your Own vs. Healing in Relationship1:14:00 Spirituality, Self-Love & Abundance in Dating1:16:00 Final Reflections & Next Episode TeaseRachel Oliver, RSWRelationship & Couples TherapistFounder of The Emotion CentreInstagram: @modern.love.therapistUp Next: When Triggers Take the WheelLearn how to recognize, name, and navigate your triggers, so you can stay grounded, connected, and thriving.

Welcome back, Thrivers. In this episode of Triggered but Thriving, trauma therapist and Asentriarc founder Sarah Ferland Doherty guides you through one of the most personal and misunderstood aspects of healing: self-esteem.If you’ve ever struggled to feel “good enough,” had trouble accepting compliments, or felt like your confidence comes and goes with your environment, you’re not alone — and you're not broken. Sarah walks you through how your early attachments, survival strategies, and family dynamics shaped your sense of self, and how to gently start rewriting those narratives.In this episode, you’ll learn:Why self-esteem is a state, not a fixed traitHow attachment wounds and trauma disrupt identity and confidenceThe difference between external validation and internal self-worthHow to reframe survival strategies (like people-pleasing or dissociation) into signs of strengthWhy fear of being “cocky” might be blocking your growthSimple, compassionate ways to start building your authentic self-esteem — todaySarah also shares personal stories about healing from body image trauma, relationship betrayal, and what it really means to move from anxious attachment into secure love.By the end, you'll feel a little less alone, a lot more understood, and more equipped to recognize your own worth — even on the days your inner critic gets loud.Timestamps:00:00 Welcome to your self-esteem era01:40 Why trauma disrupts self-esteem04:15 Attachment theory basics09:00 Anxious vs. avoidant development14:30 How trauma blocks self-development18:20 Projecting parents’ insecurities22:15 Survival strategies as personality28:30 Reframing people-pleasing and dissociation34:05 Building trust in self and others38:50 Sarah’s story: panic, triggers, and learning to trust again44:20 Self-esteem is a state, not a trait49:00 Thermometer check: confidence in real time52:30 Compliments, energy, and letting it land56:45 Internal vs. external sources of self-worth59:20 Catching the inner critic1:01:15 Final strategies to build authentic self-esteem1:03:15 Wrap-up and preview of Episode 4Next episode: Relationship 101 with guest Rachel Oliver RSW (@modernlovetherapist)We’re diving into healing through relationships, attachment dynamics, and how to show up more securely in love.Learn more or connect with Sarah at asentriarc.comFollow along @asentriarcSubscribe, share, and leave a review if this episode spoke to you.

Welcome back, Thriver gang. In this episode of Triggered but Thriving, trauma therapist and Asentriarc founder Sarah Ferland Doherty dives deep into the most essential tool for healing: boundaries.Whether you're a people-pleaser, emotionally burnt out, or constantly second-guessing yourself, this one is for you. Sarah explores how boundaries aren’t just something you set, they’re something you embody. And they are your birthright.Together, we unpack the three foundational types of boundaries:Physical boundaries (space, safety, and consent)Emotional boundaries (filters, force fields, and family triggers)Body-based boundaries (your nervous system’s energy limits)You’ll learn why boundaries are not about controlling others but about honouring yourself. Sarah breaks down how to recognize your needs, set and hold boundaries even when it’s uncomfortable, and start building tolerance for the big emotions that often follow: guilt, grief, fear, and self-doubt.This episode includes:Real-life boundary scripts you can use todayA vulnerable story about Sarah’s own “too much” momentInsight on family dynamics, burnout, and people-pleasingA reminder that healing is messy, but you’re doing itIf you’ve ever wondered, “Why is setting boundaries so hard for me?”, you’re about to find out and feel a lot less alone.Timestamps:00:00 Welcome back, Thrivers01:40 Why boundaries matter in healing04:15 Boundaries 101: What they really are09:30 Physical boundaries and trauma triggers17:18 Emotional boundaries as your inner filter24:45 The body's boundaries and burnout32:55 What boundaries are not: Misuse and control36:00 Flexible vs. rigid boundaries42:00 Emotional boundaries as self-protection49:15 Communicating boundaries with “I” statements54:10 Handling disrespect or boundary pushback58:05 How to discover your needs and tune in1:02:40 Sarah’s personal story on losing herself1:10:10 Guilt, grief, and why boundaries feel hard1:14:05 Scripts to start practicing boundaries1:16:25 Final words: You are already thriving, and next episodeNext up: Episode 3 — The Self-Compassion EraBecause healing without kindness just doesn’t work.Connect with Sarah at www.asentriarc.comFollow @asentriarcwellnessSubscribe, rate, and share if this resonated with you.

In this first episode, trauma therapist and Asentriarc founder Sarah Ferland Doherty dives into the heart of why this podcast exists, and why you are not broken.If you've ever asked yourself “Why do I keep doing this?” or felt like your reactions don’t match your intentions, this episode will make you feel so seen.Sarah shares the story behind launching Triggered but Thriving, the meaning of her rebranded practice Asentriarc, and how her role as a modern matriarch helps others navigate deep emotional pain, reconnect with their intuition, and build a life rooted in authentic self-leadership.She breaks down how trauma shows up in the body, how survival patterns develop in childhood, and why healing isn’t about fixing yourself, it’s about reclaiming who you were always meant to be.Expect laughter, honesty, and moments that feel like therapy for your nervous system.This is the beginning of something big.Join the Thriver Gang.You’re already doing the work.Let’s rise together.Timestamps:00:00 Welcome & OMG it’s happening01:25 Why I started this podcast04:42 What is Asentriarc?06:50 Matriarch energy & holding space10:58 You're not broken, your brain adapted14:36 The roots of trauma & childhood patterns18:15 How coping becomes personality21:32 What triggers really mean24:25 What healing actually looks like27:45 Legacy, leadership & living your healing30:40 A look ahead: Boundaries are your birthright

Welcome to Triggered but Thriving!In this trailer of Triggered but Thriving, trauma therapist and Asentriarc founder Sarah Ferland Doherty introduces a new space for high-functioning humans doing the deep work of healing.If you’ve ever felt caught between who you want to be and what your nervous system keeps doing, you’re not alone, and you’re in the right place.Sarah unpacks what sustainable healing actually looks like: not perfection, but presence. Not fixing yourself, but remembering who you are beneath the survival. She shares why this podcast exists and how it will support you in building self-trust, navigating triggers with clarity, and embracing the messy, miraculous process of healing.Expect tools. Truth-telling. And a community that gets it.Join the Thriver gang.Heal at your own pace.Rise into who you already are.Timestamps:00:00 Introduction to Thriving00:21 Meet Sarah Ferland Doherty00:36 The Reality of Healing00:48 Embracing Imperfection01:23 Tools and Conversations for Healing01:52 The Power of Community02:20 The Journey of Healing02:43 Join the Thriver Gang03:04 Conclusion and Next Steps