Rewiring Your Mindset for Emotional Healing with Ryan Weiss
In the world of trauma healing, there’s a saying: The mind that can see itself can heal itself. Notice it doesn’t say a shaman, a therapist, or someone else can fix you—it’s about your own awareness. That’s the foundation of today’s conversation with life coach Ryan Weiss, who joined Heal Squad with Maria Menounos to explore how we can reframe our emotional responses, heal our trauma, and ultimately reprogram our subconscious mind for a healthier, more fulfilling life. If you’ve ever struggled with anxiety, self-doubt, or feeling disconnected from your emotions, Ryan’s insights are invaluable.
The Battle of Two Wolves: Love vs. Fear
One of the most profound teachings Ryan shared was a Cherokee proverb: Two wolves stand on your shoulders—one is fear, the other is love. The one who wins is the one you feed.
Many of us grow up unknowingly feeding the fear wolf. Our conditioning—from family, society, and our own experiences—trains us to live in a state of survival. We avoid emotions, suppress pain, and operate from a place of not-enoughness. The problem? Over time, this fear-driven mindset shapes our lives, dictating our relationships, careers, and self-worth. But the good news is that we can choose to start feeding the love wolf instead.
How? By reparenting ourselves, validating our emotions, and creating a safe inner sanctuary.
Breaking the Cycle of Emotional Avoidance
Ryan explains that many of us have been taught to suppress our emotions from a young age. We learn that expressing sadness, anger, or fear may push people away, so we bottle it up. The result? Anxiety, stress, and a subconscious belief that our feelings are dangerous.
The key to healing: Instead of avoiding emotions, we must learn to sit with them.
- Acknowledge your feelings without judgment.
- Create space for them instead of immediately trying to “fix” them.
- Ask yourself, What need is this emotion expressing? Do you need love, security, or self-compassion?
- Reframe your emotions: Instead of seeing anxiety as an enemy, recognize it as a signal pointing you toward deeper healing.
Anxiety Is Not a Feeling—It’s a Symptom
Ryan shifts the conventional perspective on anxiety, stating, Anxiety is not a feeling—it’s what happens in the body when we don’t feel.
When a painful emotion arises, our mind often jumps into overdrive, creating stress-inducing stories. Instead of feeling the pain, we mentally spiral into worst-case scenarios. This resistance creates a pressure cooker effect—pushing emotions down while they try to rise up—leading to overwhelming anxiety.
What can you do instead?
- Pause and breathe. Instead of reacting, take a moment to acknowledge what’s happening inside.
- Separate the story from the feeling. Your mind might say, I’ll never get another job, but the actual feeling may be fear or insecurity.
- Validate your emotions. Instead of pushing them away, say, I see you, I hear you, and it’s okay to feel this.
The Power of Reparenting Yourself
Ryan shares that many of our emotional patterns stem from childhood experiences. If we were taught that love had to be earned through performance, we may carry that belief into adulthood. The result? Codependency, people-pleasing, and chronic anxiety.
The solution? Reparent yourself.
- Imagine going back in time and meeting your younger self.
- What did they need to hear? What comfort or validation did they not receive?
- Practice self-talk that nurtures and reassures your inner child.
- Engage in self-care practices that reinforce love and safety.
This process rewires the brain, shifting us from fear-based survival to a state of inner peace and wholeness.
Five Essential Self-Care Practices for Emotional Healing
To truly transform our mindset, we must integrate self-care into our daily routine. Ryan developed the Sanctuary Challenge, which focuses on five essential practices:
- Morning Meditation – A 20-minute practice to check in with yourself.
- Daily Movement – 30 minutes of exercise to release stress and regulate emotions.
- Healthy Eating – Consuming more whole, natural foods that nourish your body.
- Goddess Time (or Relaxation Rituals) – Unplugging in the evening, taking a bath, or simply sitting in silence.
- Eight Hours of Sleep – Prioritizing rest to allow the mind and body to heal.
By committing to even just one of these practices daily, we begin the process of slowing down and reconnecting with ourselves.
Transforming Your Reactions: The Button Theory
When we say, That person is pushing my buttons!, we tend to blame them. But Ryan challenges us to shift our focus: Instead of blaming others, ask yourself—why do I have this button in the first place?
This approach helps us:
- Identify subconscious wounds that trigger emotional reactions.
- Recognize patterns from our childhood that may be resurfacing.
- Take ownership of our healing instead of waiting for others to change.
By shifting our focus inward, we regain power over our emotional well-being.
Final Thoughts
Healing isn’t about suppressing emotions or finding quick fixes—it’s about awareness, self-compassion, and daily practices that nurture the mind and body. Ryan Weiss’s teachings remind us that the power to heal lies within us.
For more insights on emotional healing, self-care, and mindfulness, be sure to check out the full interview with Ryan Weiss on Heal Squad with Maria Menounos. And for more healing and wellness tips, be sure to subscribe to the Heal Squad with Maria Menounos podcast via YouTube or Apple Podcasts.
