Em Capito, LCSW

Em Capito, LCSW Soulful Resilience Therapist, Writer, Yoga & Meditation Teacher. Founder of Madrona, a nonprofit community of art and wellness for all beings.

“May the wonders of the earth call you forth from all your small, secret prisons and set your feet free in the pastures ...
05/01/2026

“May the wonders of the earth call you forth from all your small, secret prisons and set your feet free in the pastures of possibilities.”
― excerpt A Blessing for Beauty by John O’Donohue

This week: “…When I pan out, the only real problem, and it remains a rather large monster of a problem, is me.

I overvalue productivity by habit, committing to too many deadlines. But somewhere in my thirties, I misplaced the willpower to override my need for *lifelines*.

My inner rebel refuses the pressure while my inner pleaser wilts under the critical eye of my incomplete task list. While they wrestle, I disassociate into television, like a pod person waiting for instructions.

Based on a lengthy history of wins, my mind still tries to headlock me into submission. It’s an overused maneuver though and my body has learned how to squirm out of it, to take me outside to watch the birds instead.

Then, and only then, do I find my way back to the list without all that paralyzing resistance…at least until my mind once again forgets the new hierarchy of authority.

As (wonderfully) inefficient as it might seem, body and soul must come first.”

💌 Read free (and share your own zombie remedies!) now ➡️ Substack link in bio

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04/30/2026

Early bird ending soon! This summer, we gather in Escalante on the anniversary of my own vision quest into Death Hollow.

With an intentionally smaller, more intimate community of women, we will make the trek to the sacred alcove where I closed out my journey, to commune with nature and your deeper knowing - your own vision.

My dear friend and frequent sound bath artist for our full moon circles will join us to guide a full sunset sound bath, plus weave sound in throughout our experience.

And Z returns! Engage with your intuition through a personal 1:1 tarot and oracle card reading.

Friday, June 12-14
Lodging type first come, first serve
All the details: Link in bio 🎉
🏜️

”Our crisis, if we can get through it, is an attempt to dislodge us from a toxic status quo and an insistent call to reb...
04/29/2026

”Our crisis, if we can get through it, is an attempt to dislodge us from a toxic status quo and an insistent call to rebuild our lives on a more authentic and sincere basis.”
– The School of Life

Viktor Frankl once reminded us, “An abnormal reaction to an abnormal situation is normal behavior.” The body is responding to threats, coercion, manipulation, and tragedy that is striking closer and closer to home.

The fight-or-flight system can become chronically activated in such a hostile environment. Symptoms range from chronic fatigue and apathy to anxious agitation and insomnia.

How have you been coping with the headlines, the images, the video footage, the social pressures?

This resource article is a deep dive considering lens through the lens of collective crisis, the resulting loss of coherence, and tools for regulating and returning to ourselves.

➡️ Substack link in bio

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Fun snaps from my talk on holistic resilience at this year’s  Global Convention 📸It’s been an incredible experience to c...
04/29/2026

Fun snaps from my talk on holistic resilience at this year’s Global Convention 📸

It’s been an incredible experience to contribute on the Health Science Advisory Board. I learn so much and also really stretch into my own growth. Looking forward to Convention 2028!

“An abnormal reaction to an abnormal situation is normal behavior.”― Victor FranklThis week: Sociologist Aaron Antonovsk...
04/25/2026

“An abnormal reaction to an abnormal situation is normal behavior.”
― Victor Frankl

This week: Sociologist Aaron Antonovsky framed resilience as a “sense of coherence,” with three primary levers:

➡️ Life feels comprehensible (I can make some sense of what’s happening)

➡️ Life feels manageable (I have the necessary resources—internal and external)

➡️ Life feels meaningful (It’s worth all the hard parts)

When we feel stuck in an ongoing crisis, we often lose comprehensibility first. Our lives - or the world in this case - feels random, which erodes meaning.

The political landscape has additionally divided us from one another and dismantled our trust in the systems we rely on to feel a sense of safety or justice, isolating us from usual resources.

If you’re feeling lost and uncertain in the midst of compounding collective chaos, you’re in good company. Here are a few tools that might help:

Sensory Anchoring: Move through all five senses in noticing your surroundings to establish a sense of safety, presence, and connection in the here-and-now.

Paced Breathing: Take 6-10 deep belly breaths with a longer exhale. I use a five count inhale and a seven count exhale.

Map the Chaos: Identify and validate the incomprehensible by doodling a mind map to name what feels overwhelming or frightening.

Clarify Your Values: Core values are rooted in yourself and tend to remain constant. Social values are inherited from our environment (including social media). Meaningful action is aligned with your authentic values, not carrying out what feels expected from others.

Micro-Meaning Making: What feels worth tending to right now, even slightly?

Restore the Basics: Prioritize sleep, move and nourish your body, and seek support from relationships and community.

Read the full post ➡️ Substack link in bio

This week: “Last week, my cue song played and I walked out onto a stage in front of 3,000 people, high-fiving the collea...
04/17/2026

This week: “Last week, my cue song played and I walked out onto a stage in front of 3,000 people, high-fiving the colleague who introduced me. I wasn’t afraid.

Here’s the thing: I was fully expecting barely concealed terror.

One of my core memories as a child was freezing up on a stage in Los Angeles...”

Read my full reflection on fear, my shock and awe when it didn’t show up last week, and how you’re also a being full of surprises (and also a photo of me circa 1993) ➡️ Substack link in bio

🎤

Stalking the unfolding of spring through my favorite lilac bush, from the anticipation within humble buds to the blossom...
04/17/2026

Stalking the unfolding of spring through my favorite lilac bush, from the anticipation within humble buds to the blossoming, and of course the surprises, adversities, and resilience.

“It is spring again. The earth is like a child that knows poems by heart.” — Rainer Maria Rilke

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The 6th annual Wild Women Retreat is now open! Join us in Escalante to reconnect to your deeper knowing through nature.J...
04/14/2026

The 6th annual Wild Women Retreat is now open! Join us in Escalante to reconnect to your deeper knowing through nature.

June 12th-14th
Grand Staircase-Escalante National Monument
All-inclusive retreat - lodging, meals, experiences, new friends!

Learn more and save your preferred lodging with a $100 deposit:
emcapito.com/wild-women

This week: “Last June, I set off on a vision quest with a 44-pound pack into Death Hollow near Escalante, Utah.I had bac...
04/11/2026

This week: “Last June, I set off on a vision quest with a 44-pound pack into Death Hollow near Escalante, Utah.

I had backpacked a 33-mile loop in the canyon the prior June, but this time the mission was to hike in quickly, set up camp in an alcove on the river, and then experience some kind of instructive transcendence.

What I experienced was ego-crushing humility (ie. exactly what I needed).

The term “vision quest” doesn’t fit. After a 10 mile hike in, the first 24 hours stripped away all of my perceived control. It was a surrender quest...”

➡️ Read now > Substack link in bio

Why the look back? In synchronistic timing, the 6th annual Wild Women Retreat is coming up on the same dates as my vision quest - one year later. We will gather in Escalante this year and journey back to this sacred alcove together to sit and surrender anew.

🏜️Registration is now open > link in bio

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It’s WILD to no longer be scared of this. Back around 2015, I was consulting with a literary agent and she was adamant t...
04/11/2026

It’s WILD to no longer be scared of this.

Back around 2015, I was consulting with a literary agent and she was adamant to all of her authors: you MUST also become a speaker in order to sell your book. I decided then that I was never going to publish because I was *that uncomfortable* with public speaking. Then TEDx happened like one GIANT loving bandaid rip. Six years and many stages later, I kinda love it.

Grateful to for being my supportive launchpad into fear.

And so glad to contribute to the community as a Health Science Advisory Board member.

Address

South Jordan, UT

Website

https://emcapito.substack.com/

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