What Capacity Really Means

Have you ever felt like you have done everything "right" and you still hit a stress ceiling? You have gone to therapy, set boundaries, practiced self-care, learned regulation, and yet you still find yourself snapping, shutting down, or running on empty. This episode explores what it can look like to move beyond coping and into true emotional capacity. Not a life without stress, but a wider internal ability to meet life as it is, without collapsing into burnout or disconnection.

In this episode of Trauma Rewired, co-hosts Elisabeth Kristof (founder of BrainBased.com and the Neurosomatic Intelligence Coaching Certification) and Jennifer Wallace (Neurosomatic Psychedelic Preparation and Integration Guide, founder of Sacred Synapse) are joined by RaQuel Hopkins, a therapist and certified coach known for her work on capacity and adult development. Together, they unpack the difference between resilience, distress tolerance, and capacity, why "regulation" can sometimes become suppression, and how relating to emotions as data can create more choice. They also explore boundaries through the lens of self-trust, and why honoring "I do not want to" can be a meaningful step toward recovery and growth.

Timestamps:

• 00:00 – Why "doing everything right" can still feel like a ceiling

• 06:30 – What capacity means (and why it is about who you become)

• 14:30 – Resilience vs distress tolerance vs capacity

• 23:30 – Emotional strength, fragility, and the regulation misconception

• 34:30 – Boundaries, self-trust, and choice vs depletion

• 46:30 – Protective emotions, curiosity, and integration

• 56:30 – Corporate environments, pressure, and being human at work

• 1:03:00 – Closing reflections and where to find RaQuel

• 1:05:30 – Listener invitation and next steps (trial + workshop)

Key Takeaways:

• Capacity is not just "holding more." It can be about meeting life as it is and adapting without losing yourself.

• Regulation is not the same thing as calm. It is about modulation and appropriate responsiveness.

• Emotional strength includes feeling emotions without being defined by them. Emotions can be information, not directives.

• A "hard no" can sometimes be a signal of depletion, not clarity. Self-trust can reduce the need to announce boundaries.

• Protective patterns once helped you survive. Growth can start with curiosity rather than judgment.

Resources Mentioned:

• Free live 90-minute workshop: Neurosomatic.com/Integration

• NSI Community: Neurosomatic.com

• BrainBased: BrainBased.com

• Sacred Synapse: an educational YouTube channel founded by Jennifer Wallace that explores nervous system regulation, applied neuroscience, consciousness, and psychedelic preparation and integration through Neurosomatic Intelligence.

• Wayfinder Journal: Track nervous system patterns and support preparation and integration through Neurosomatic Intelligence.

• FREE 1 Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens when you use my exclusive offer: https://www.drinkag1.com/rewired

Call to Action:

Subscribe on your favorite audio platform or join us on YouTube!

👉 For a deeper understanding of integration, join our free live 90-minute Integration Workshop on February 11, 2026, at 12 PM CT. This experiential training covers how the nervous system processes change and how to integrate it effectively. https://neurosomaticintelligence.com/integration/

👉 You can also continue learning tools for nervous system regulation and post-traumatic growth at rewiretrial.com

Disclaimer:

Trauma Rewired podcast is intended to educate and inform but does not constitute medical, psychological or other professional advice or services. Always consult a qualified medical professional about your specific circumstances before making any decisions based on what you hear. We share our experiences, explore trauma, physical reactions, mental health and disease. If you become distressed by our content, please stop listening and seek professional support when needed. Do not continue to listen if the conversations are having a negative impact on your health and well-being. If you or someone you know is struggling with their mental health, or in mental health crisis and you are in the United States you can 988 Suicide and Crisis Lifeline.

If someone's life is in danger, immediately call 911.

We do our best to stay current in research, but older episodes are always available. We don't warrant or guarantee that this podcast contains complete, accurate or up-to-date information. It's very important to talk to a medical professional about your individual needs, as we aren't responsible for any actions you take based on the information you hear in this podcast.

We invite guests onto the podcast. Please note that we don't verify the accuracy of their statements. Our organization does not endorse third-party content and the views of our guests do not necessarily represent the views of our organization. We talk about general neuro-science and nervous system health, but you are unique. These are conversations for a wide audience. They are general recommendations and you are always advised to seek personal care for your unique outputs, trauma and needs.

We are not doctors or licensed medical professionals. We are certified neuro-somatic practitioners and nervous system health/embodiment coaches. We are not your doctor or medical professional and do not know you and your unique nervous system. This podcast is not a replacement for working with a professional. The BrainBased.com site and RewireTrial.com is a membership site for general nervous system health, somatic processing and stress processing. It is not a substitute for medical care or the appropriate solution for anyone in mental health crisis.

Any examples mentioned in this podcast are for illustration purposes only. If they are based on real events, names have been changed to protect the identities of those involved.

We've done our best to ensure our podcast respects the intellectual property rights of others, however if you have an issue with our content, please let us know by emailing us at traumarewired@gmail.com.

All rights in our content are reserved.