Rosie Skene:

Welcome to Triumph Beyond Trauma, the podcast that explores journeys of resilience and
hope. I'm Rosie Skene , a yoga and breathwork teacher and founder of Tactical
Yoga Australia. As a former soldier's wife, mum to three beautiful kids and a
medically retired NSW police officer with PTSD, I understand the challenges of
navigating mental health in the first responder and veteran community.

Join us for incredible stories from individuals who've
confronted the depths of mental illness and discovered their path to happiness
and purpose, as well as solo episodes and expert discussions. Together, we'll
uncover the tools to help you navigate your journey toward a brighter, more
fulfilling life.

Whether you're looking for helpful insights, practical tips, or
just a friendly reminder that you're not alone. Triumph Beyond Trauma has got
your back. You matter and your journey to a happier, more meaningful life
starts right here.

Hello and welcome to a special Christmas episode of Triumph
Beyond Trauma. There's no special guest this week. Instead, I thought I'd come
on and have a bit of a 2024 wrap up and acknowledge the past 12 months. I
started this podcast to connect with first responders, veterans, and their
families.

And I'm incredibly grateful to have reached thousands of
listeners this year with well over 5, 000 downloads. Now that's more than I
could have imagined in the first year. And I'm really thrilled. This podcast is
a labor of love and it is wonderful to know that it is reaching the people that
I want it to, and that they're benefiting from it.

I've received countless
messages telling me that my story and those of the guests that I've had on have
resonated with them. They're feeling validated. They feel like they aren't
going crazy and what they're feeling or going through because we've shared our
journey.

And that's the power in sharing lived experience, the absolute
power in being vulnerable and sharing your journey so that others don't feel
alone in theirs. There was just one goal when I started this poddy and that was
to show first responders, veterans, frontline workers, and their families that
they aren't alone in this journey.

There are others that have walked the path before you, and
there are those that walked the path alongside you. And the thing that really
matters is that you put one foot in front of the other and find strength to
stay.

We have had some absolute cracker episodes and ones that have
really touched listeners in one way or another. I know that many of you really
resonated with Sarah U'Brien's raw and deeply emotional episode about what it
looks like for her living alongside PTSD. Sarah gave us an incredible insight
into what it looks like to be the partner of someone navigating PTSD with
suicidal ideation.

Navigating the often brutal workers compensation system and how
all she really wants to do is to keep her family together and safe. I've had
many partners reach out and talk to me about Sarah's vulnerability and express
deep gratitude that they have felt seen and also from those living with PTSD
that they have a new appreciation for the people that live alongside them on
their journey.

For me personally, I
felt that Sarah is just so powerful and really gives a voice to those who may
have never felt heard before.

Episode 27 with Melissa Arndell was explosive and I received a
lot of appreciative feedback from people after listening to this episode.
Melissa, a New South Wales workers compensation solicitor, gave us a detailed
rundown on the workers compensation system and process in New South Wales, and
used New South Wales Police Force as an example to describe what that looks
like.

From the initial P902, or incident notification, to discharge
and beyond. Melissa explains what potential claims may be available and how
best to go about that. This episode came at a time when NSW Police had very
recently been informed of their end to their TPD entitlements. I know a lot of
people had left policing due to their mental health, and Melissa really helped
to make things incredibly clear, and as a result, eased a lot of anxiety for
people.

I know for myself, when I left, I had zero information on any
processes at all, so this is something that I felt really passionate about
bringing to you guys.

The most popular episode by a country mile was episode 35
featuring Cheryl Leung or my mate Cheungy . Cheungy was so open, honest and
completely vulnerable in sharing her journey, not only with PTSD, discharging
from NSW Police and the challenges that that could be, but doing that all while
caring for and ultimately losing her amazing partner Tony to multiple myeloma.

Her journey absolutely breaks your heart, but her resilience is
inspirational. Cheryl has every reason to hate the world. And I'm sure that on
some days she absolutely does, but her grit and determination to keep pushing
is nothing short of fucking amazing. And I'm so incredibly proud to have her as
my mate.

Of course, all of the episodes are amazing. I've enjoyed
recording each and every single one of them. I feel so blessed to be able to
have met some incredible people and for them to trust me in sharing their
journey. They've done so selflessly and in the hope that it will help others.

So to those that have listened, shared, reached out, you've
made this journey truly meaningful.

It would be remiss of me not to acknowledge Christmas and the
holiday season. And while it can be a really happy and joyous time for some, it
can be challenging for others and a time of loneliness, grief, stress,
financial pressures and sadness.

And I want to hold space for that today. Personally, for me,
Christmas is a challenge and it's not just the organizing gifts and navigating
family logistics. For My dad's last Christmas was spent in hospital and
although we spent time with him There I know how devastated he was that he
couldn't spend the day with us that one last time.

I think this is something that I will carry with me for the
rest of my life, and I always allow myself the space to cry and to remember him
and the time I got to spend with him over my lifetime. I find it actually
really difficult to experience the joy of the day some years, knowing that he
isn't here to share the experience with us.

But I guess that's grief, right? Like it always sits with us
sometimes at the surface, and then sometimes a little deeper down. So if you
find yourself in a moment of grief or sadness or loneliness this year, I hope
you can show yourself a little kindness and compassion to feel the feelings and
move through the emotion But please also do the things that are good for you
and bring you happiness.

If financial or family pressure is weighing on you, consider
setting some boundaries. As someone who used to be a bit of a yes person, I
know how hard this can be, but learning to set boundaries has been incredibly
transformative for me. It shifted me from feeling like a doormat to feeling
empowered, allowing me to protect my mental and overall health.

Please let me be clear, setting boundaries doesn't mean you can
be unkind or dismissive or an arsehole. You can hold your ground and approach
it with kindness. A good first step might be to take some time to reflect and
journal about what would help you feel more empowered. For example, you might
decide not to buy gifts for adults in your family, focusing instead on gifts
for kids, or participating in secret Santas to limit financial strain.

You might want to set specific times to spend with family or
friends, yourself clarity on when you will arrive and leave. Or maybe you just
simply want to start saying no to things that you truly don't want to do,
freeing up time to focus on something that really nurtures you. Boundaries
aren't about shutting people out, they're about taking care of yourself so that
you can show up as your best self.

So 2024 has truly been a year filled with incredible
highlights, and I cannot help but feel a deep sense of gratitude and pride. As
I look back, one of the most significant milestones other than this podcast has
been the launch of my program. The first responder mental wellness method.
After a couple of live launches, I decided to make the program available all
the time or evergreen, as they say, so that people can join when it suits them
the best.

And this has been a fantastic change. Having people come into
the program and put in the time and effort to change their lives is incredible.
And seeing the amazing results people are achieving has been nothing short of
inspiring. It is such a privilege to play even a small role in their journey
towards mental wellness and recovery.

Hearing stories of transformation and witnessing how this
program is changing lives, how it's giving people real tools, tactics, and
strategies to navigate their mental health with strength and confidence has
been so rewarding. What makes this even more special is knowing that the years
of training, researching, refining, and creating have all led to this moment.

To see the program finally come to life as something tangible,
something that's making a real and lasting impact, fills me with a pride. I
just can't even put into words. It's been a labor of love and to see it
resonating with the people I created it for, first responders and veterans,
makes every moment worthwhile.

If you have no idea about what I'm talking about, head over to
my website, tacticalyogaaustralia. com and have a look around there. There's
also a couple of freebie practices available for download that you might like
to use over the holidays to de stress and calm the body down. Without a doubt.
My biggest lesson for 2024 has been to just do the damn thing to feel the fear
and do it.

Anyway, I've had to get out of my own way. Many, many, many
times this year to even contemplate getting this podcast off the ground. Took a
lot of work mentally to overcome the imposter syndrome. That's always lurking
somewhere in my life. And I'm so grateful that I did the work there. One of the
best things.

One of the things my imposter syndrome challenged me on was
asking Keith Banks to come on the podcast to share his journey. I'd read both
of his incredibly amazing books and love them. And I really wanted to get him
on the show, but I was so nervous to ask. I realized when I watched the program
Australian Crime Stories, the investigators that Keith was just as passionate
about first responder and veteran mental health as I am.

I So I got out of my own way, pulled up my big girl pants and
asked, and he said yes immediately. And when I pulled myself together, after
being so excited, we recorded episode 30. I always remind myself of this when a
little imposter tries to come and sit on my shoulder, that putting yourself out
there, even if it ends in rejection, is much better than the regret of never
asking.

So, if there is something that you have wanted to do or
something you need to say, here is your sign. Flick that little imposter off
your shoulder, feel the fear and bloody do it anyway.

The things that I've mentioned here aren't to gloat or show off
because that's absolutely not my style. These things matter to me because it
all ties back into my mission and that of Tactical Yoga Australia, and that is
to empower first responders, veterans and frontline workers To improve their
mental wellness and reclaim their lives and I can see that slowly But surely
this is happening and I couldn't be more thrilled.

I do want to acknowledge that This year hasn't all been rosy
I've experienced one of my deepest darkest depressive episodes yet And it came
completely out of the blue catching me off guard and to be honest, it's not
entirely over Navigating PTSD, a major depressive disorder, is really tricky.
It's messy, it's unpredictable, and far from linear.

I don't always have it all figured out and I really want to be
honest about that. What's helped me though has been staying aware, doing the
things daily that I know support my mental health, and leaning on the systems
and people that I've put in place to get through moments like this. It takes
time, patience, and a whole lot of empathy towards myself, and I know that I'm
going to come out the other side, even if it feels slow at times.

Depression has knocked you for six this year. Please know that
you're not alone. I'm right there with you, and while it may feel relentless, I
promise there is a way through. Keep showing up for yourself, even in the
smallest ways. You are stronger than you realise, and remember that you don't
have to figure everything out today.

If you need to call someone, there are lots of resources in the
show notes. They're there every single episode. And there are details for
Lifeline, Black Dog Institute, Kids Helpline, QLife, Mensline, The Suicide
Hotline, and many, many others. So please make use of these services if you
need them.

So this one is going to be the last podcast episode for 2024.
I'm going to take a little teeny weeny break next week. Uh, so there won't be
an episode release, but don't worry. I'm going to be back to kick off the final
two episodes of the season on Jan 7. After another little break, we're going to
dive into Season 5, and I just couldn't be more excited about that.

Already lined up some incredible guests for next season, and
I'm just thrilled to share their stories with you. Looking ahead, I'd really
love to feature more defence veterans, firefighters, paramedics, and other
frontline workers, and professionals, so if that's you, or if you know someone
who might be interested in sharing their experiences, please send me an email.

I would absolutely love to hear from you.

As we wrap up 2024, I want to take a moment to reflect on how
much I'm looking forward to the year ahead. 2025 is shaping up to be an
exciting time for the podcast, which I said will move into its fifth season and
with even more amazing guests and valuable tools to support your mental health
and well being.

I'm also hoping to release some new mini courses, short
practical programs designed to help you take control of your mental health
journey. These courses will be perfect if my full time program feels a little
bit overwhelming to start with. They're meant to introduce you to the core
tactics I teach and then to give you a simple, accessible way to dip your toes
in.

For me, 2025 is all about building deeper connections,
empowering more people and ensuring that no one feels like they have to
navigate their journey alone.

As we close out the year, I just really want to remind you to
take care of yourself during this busy season. Drink water, be kind to
yourself, breathe, take things one step at a time.

If you need to step away, take the moment, you're allowed to
rest. Try some simple practices like breathwork yoga or mindfulness, like I
have on my website for free, and tools that can ground and refocus you.
Wherever you are right now. Know that tomorrow is a new day and it's full of
opportunity and strength.

Remember that you're not alone. There are people who care
deeply about you and want to see you thrive. Take this season at your own pace
and give yourself the gift of kindness and care. If you've been enjoying the
podcast, I'd love for you to reach out. I love hearing from you guys, whether
it's to share your thoughts, recommend a guest, or just say, hi, I'd be
thrilled to hear from you.

Don't forget to share the podcast with someone who might find
it helpful. Remember, we're building this community together. I really want to
thank you so much, so, so much for your support this year. I cannot wait to see
what we are going to achieve together in 2025.

And lastly, my final thought is please don't forget to tell the
people who mean the most to you how you feel.

Life has a way of speeding by and as my friend Sean Phillips
says, make it weird. Yes, it might feel a little bit awkward at first, but
expressing a genuine love and appreciation is one of the most profound gifts
you can give, not just to others, but to yourself. Our time here is so
temporary and there's something incredibly powerful about acknowledging the
people in your life and letting them know what they mean to you.

Don't wait for a perfect moment because sometimes that moment
never comes. Instead, you can end phone calls with friends or family by saying,
I love you. It might catch them off guard at first, but imagine how deeply
those three words could resonate. When someone crosses your mind, send them a
quick text or leave a voicemail.

Let them know that they've been in your thoughts. Sometimes a
simple, Hey, I was just thinking about you and I hope you're doing well, can
brighten someone's entire day. Take a moment to look someone in the eyes and
share what they've brought to your life. I really appreciate you, or you've
made such a difference in my life, can be words they carry with them forever.

Don't let the chance to connect slip away. None of us want to
stand at a celebration of life filled with regret for words unspoken, or
gratitude left unsaid. Choose to celebrate people now, while they're here to
hear it. You never know the ripple effect that those small acts of kindness and
vulnerability might have on their day, their week, or even their life.

So yes, say it often, make it weird, be the one who says the
thing, who goes the extra mile, who makes sure the people that they love know
that they are loved. Because in the end, it's not the unspoken words that will
comfort you, it's the ones that you had the courage to share. Please take care
of yourselves.

Drive safely and I'll see you in 2025. Merry Christmas,
everyone.

I hope you've enjoyed today's episode. If you have, make sure
to hit subscribe so you never miss any new ones. We release fresh content every
Tuesday. And while you're there, take a moment to leave us a review. I would
genuinely appreciate your thoughts. Don't forget to connect with me on
Instagram and Facebook at Tactical Yoga Australia and share this episode with
your friends, family and workmates to spread inspiration.

Your support means the world. My name is Rosie Skeen. Join me
again next week for another empowering and positive episode of Triumph Beyond
Trauma. Until then, be kind to your mind and trust in the magic of your
consistent and positive efforts. Triumph Beyond your trauma is closer than you
think. Have the best week.