Monique Thapar

Monique Thapar Helping your body to heal itself

One of the patterns I’ve talked about throughout this week is becoming very good at coping alone.And there’s something i...
13/09/2026

One of the patterns I’ve talked about throughout this week is becoming very good at coping alone.

And there’s something important I want to add to that.

You don’t have to prove that you’ve tried absolutely everything yourself before you’re “allowed” support.

You don’t have to reach breaking point.

You don’t need the perfect explanation for why you don’t feel like yourself.

And you certainly don’t need to arrive knowing exactly what needs to change.

Sometimes that’s precisely why we need support.

The Rise Method is designed as a six-month journey rather than a quick fix.

It combines my energy work with support around the five foundations that can influence how we feel day to day: stress, sleep, hydration, nutrition and movement.

But underneath all of those things is something else:

Learning to notice yourself again.

What you need.

What isn’t working.

What your body is communicating.

What you’ve been carrying.

And what could begin to change.

If you’ve been reading this week’s posts thinking “I recognise myself in this”, you don’t need to decide anything today.

Just DM me the word RISE.

I’ll tell you more about how it works and we can have a conversation about whether it feels like the right kind of support for you. 💚

Notice what happens when you read that question.Not:What are you allowed to say no to?Not:What could you justify saying ...
12/09/2026

Notice what happens when you read that question.

Not:

What are you allowed to say no to?

Not:

What could you justify saying no to?

Not:

What would everybody else understand you saying no to?

Simply:

What would you say no to?

Sometimes we already know our answer.

The complicated part comes afterwards, when we start building the case for why we’re allowed to have it.

You don’t have to act on whatever came to mind today.

Just notice it.

That answer might be telling you something about your capacity, your boundaries or what you need more — or less — of.

💚 Save this question and come back to it when you have a quiet five minutes.

This is such an important distinction.“But I can manage it.”Maybe you can.Maybe you’ve been managing it brilliantly for ...
11/09/2026

This is such an important distinction.

“But I can manage it.”

Maybe you can.

Maybe you’ve been managing it brilliantly for years.

But that’s a different question from:

“What does managing this require from me?”

You can cope with an incredibly busy schedule while being permanently exhausted.

You can support everybody around you while having nothing left for yourself.

You can continue functioning during an incredibly stressful period.

You can keep saying yes when you’re already overwhelmed.

Your ability to withstand something doesn’t automatically tell you whether that situation is sustainable.

Sometimes we’re so impressed by our ability to cope that we don’t notice the cost of the coping.

I’m curious about this one:

Have you ever stopped doing something and only afterwards realised how much energy it had been taking from you?

Tell me below if you’d like to share. 💚

Checking in with yourself doesn’t need to involve an hour of journalling, meditation or some elaborate morning routine.S...
10/09/2026

Checking in with yourself doesn’t need to involve an hour of journalling, meditation or some elaborate morning routine.

Sometimes it’s a ten-second pause.

Do I actually have capacity for this?

That’s a check-in.

What do I think before I ask everybody else?

That’s a check-in.

Can something come off my list instead of me figuring out how to squeeze more in?

That’s a check-in too.

These questions matter because they interrupt autopilot.

And autopilot is often where old patterns live.

The automatic yes.

The automatic guilt.

The automatic pushing through.

The automatic assumption that you should simply cope.

You don’t have to completely transform how you live overnight.

Sometimes change begins with becoming slightly more aware of the moment in which you have a choice.

💚 Save these six questions. You don’t need to use all of them — choose the one you think you need most.

I think the phrase “put yourself first” can sometimes make self-care sound more confrontational than it needs to be.Beca...
09/09/2026

I think the phrase “put yourself first” can sometimes make self-care sound more confrontational than it needs to be.

Because it creates this image of a hierarchy:

Me first.

Everybody else second.

But that’s not really what I’m talking about.

For somebody who has spent years putting themselves last, the first step often isn’t putting themselves above everybody.

It’s simply putting themselves somewhere on the list.

Your needs can matter alongside somebody else’s.

You can support somebody and have boundaries.

You can love somebody and say no.

You can be generous without giving until you’re depleted.

You can care deeply about other people without continually abandoning yourself in the process.

This is part of the deeper work behind The Rise Method.

It isn’t simply about adding more “healthy things” to your life.

It’s about looking at the patterns underneath how you’re living, supporting the foundations that influence how you feel, and beginning to create something that feels more sustainable.

If you recognise yourself in these posts and want to know how I could support you, DM me the word RISE.

I’ll explain what the programme involves and we can simply see whether it feels relevant to where you are right now. 💚

This one can feel uncomfortable.Because recognising your needs is one thing.Expressing them when they conflict with some...
08/09/2026

This one can feel uncomfortable.

Because recognising your needs is one thing.

Expressing them when they conflict with somebody else’s wants is another.

Sometimes looking after yourself will be convenient for everybody.

Sometimes it won’t.

You may need to say no.

You may need more time.

You may need help.

You may need to change your mind.

You may need something another person doesn’t understand.

Their disappointment doesn’t automatically mean you’ve done something wrong.

Part of learning to listen to yourself is becoming able to tolerate the fact that not everybody will always benefit from the choice that’s right for you.

💚 Share this with somebody who needs permission to hear that today.

Sometimes we know exactly what we need.We just don’t give ourselves permission to respond to it.You know you’re tired.Bu...
07/09/2026

Sometimes we know exactly what we need.

We just don’t give ourselves permission to respond to it.

You know you’re tired.

But you keep going.

You know you don’t have capacity for one more thing.

But you say yes.

You know something doesn’t feel right for you.

But you worry about disappointing somebody else.

And eventually, this can become so automatic that you don’t even recognise it as overriding yourself anymore.

You simply think:

“This is what I have to do.”

There is a difference between occasionally putting somebody else’s needs before your own — something most of us will naturally do at times — and developing a pattern where your needs barely enter the equation at all.

And that distinction matters.

Because your needs don’t disappear because you’ve become very good at ignoring them.

Sometimes reconnecting with yourself begins with something incredibly small:

Noticing the need before you automatically dismiss it.

You don’t even have to act on every need immediately.

Start by allowing yourself to acknowledge that it’s there.

💚 Save this carousel for the next time you catch yourself saying “I’m fine” when you know you need something.

If trying harder was the answer, you might have solved this already.Because chances are, you’ve tried.You’ve pushed your...
06/09/2026

If trying harder was the answer, you might have solved this already.

Because chances are, you’ve tried.

You’ve pushed yourself.

You’ve promised you’ll be more organised.

More disciplined.

More positive.

More consistent.

You’ve told yourself you’ll sort your sleep out, drink more water, eat better, move more, manage your stress and somehow find the energy to do all of those things while continuing to manage everything that made you exhausted in the first place.

That’s one of the reasons my approach isn’t simply:

“Here are five more things you should be doing.”

The Rise Method looks at five foundations of wellbeing—stress, sleep, hydration, nutrition and movement—alongside the energy work I do.

Because we’re not looking at one isolated piece of you.

We’re looking at the bigger picture.

The aim isn’t perfection.

It isn’t an immaculate diet, a perfect bedtime and never feeling stressed again.

It’s support.

It’s understanding what might need attention.

It’s making realistic changes.

And it’s creating space for you to begin feeling more like yourself again.

If you’ve been following these posts and wondering what working with me would actually look like, DM me the word RISE.

I’ll explain the programme properly and we can have a conversation about whether it feels right for you. 💚

Maybe you wouldn’t expect yourself to keep going when you’re exhausted.Maybe you wouldn’t need everybody to approve of y...
05/09/2026

Maybe you wouldn’t expect yourself to keep going when you’re exhausted.

Maybe you wouldn’t need everybody to approve of your choices.

Maybe you wouldn’t feel guilty for having a quiet day.

Maybe you wouldn’t keep saying yes when you desperately want to say no.

Maybe you wouldn’t measure a productive day by how depleted you feel at the end of it.

Or perhaps your answer is something completely different.

Sit with this one for a moment:

What am I still doing because, somewhere underneath it, I feel as though I have something to prove?

You don’t need to tell me the answer.

💚 But if this question made you think of someone else too, send it to them and let them sit with it as well.

Sometimes the exhausting part isn’t only what you’re dealing with.It’s the effort involved in continuing to function as ...
04/09/2026

Sometimes the exhausting part isn’t only what you’re dealing with.

It’s the effort involved in continuing to function as though you’re not dealing with anything at all.

Going to work.

Replying to people.

Getting everything done.

Being the reliable one.

Saying “I’m fine.”

Keeping everybody else reassured.

And because you’re still functioning, it can be very easy—both for other people and for you—to underestimate how much you’re actually carrying.

You don’t have to be completely unable to cope before support becomes appropriate.

You don’t have to prove that things are bad enough.

And you don’t need a perfectly articulated explanation of what’s wrong.

Sometimes:

“I don’t feel like myself anymore”

is enough of a place to begin.

This is exactly the kind of space I want The Rise Method to create: support for the whole person rather than waiting until something has completely unravelled.

If you’ve been reading these posts over the last few weeks and repeatedly thinking “this sounds like me”, DM me RISE.

I’ll explain what the programme involves and we can simply explore whether it feels relevant to what you’re experiencing. 💚

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