#23 Tips and Techniques For Good Mental Health With Sam Frerer

Hello Therapy: Mental Health Tips For Personal Growth

Need some effective strategies to help get better mental health?
In this episode I am joined by Sam Frerer, a former Army psychologist from Canberra, Australia. We discuss how to manage distressing thoughts and emotions, the importance of self-compassion, dealing with a mental health diagnosis, embracing individuality, and taking small steps during mental health crises.
We talk through the intricacies of mental health labels, emphasizing that they are merely a slice of your life's pie chart. We'll reveal how to break free from the comparison trap and instead focus on your unique journey. The episode highlights practical strategies for maintaining good mental health and emphasizes the value of challenging oneself to foster growth.
Get the inside scoop on Sam's upcoming app, Psych Insights, that is designed to give you personalised self help. Whether you're grappling with a mental health diagnosis or seeking practical mental health tips, this episode promises to offer invaluable insights and tools for personal growth.
Highlights include (look out for the freebies!):
(10:23) Stigma and Mental Health Diagnoses: ADHD and Bipolar Disorder
(16:26) Changing Your Self Talk - The Importance of Self-Compassion
(25:10) The Power of the Pause (FREE WORKSHEET)
(28:00) Accepting Emotions (FREE MANAGING EMOTIONS WORKBOOK)
(32:48) Normalising Setbacks
About this week's guest
Sam is a former Army psychologist based in Canberra, Australia. Recently, she transitioned from military service to pursue her own business endeavours, aiming to make high-quality mental health support more affordable and accessible for all.

Since then, she has been sharing educational videos on social media and will soon launch a mental health app called Psych Insights, offering personalised self-help resources. As a former personal trainer, Sam is particularly interested in the relationship between physical and mental health and promotes a holistic approach to improving well-being.
Follow Sam on Instagram
Find out more about the Psych Insights app

What would you like an episode on? Let us know!

***Check out Dr Liz White's YouTube channel for help with anxiety and OCD***

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides
Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.
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DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Capítulos

1. #23 Tips and Techniques For Good Mental Health With Sam Frerer (00:00:00)

2. Understanding and Managing Distressing Thoughts (00:05:39)

3. Fusion and Defusion in Acceptance and Commitment Therapy (00:06:17)

4. Defusion/Visualisation techniques (00:07:58)

5. The Impact of Diagnoses on Identity (00:09:37)

6. Stigma and Mental Health Diagnoses: ADHD and Bipolar Disorder (00:10:23)

7. People Pleasing - How To Be Yourself (00:13:06)

8. Self Stories and Comparing to Others (00:14:20)

9. Changing Your Self Talk - The Importance of Self-Compassion (00:16:26)

10. The Elements of Self Compassion (00:17:41)

11. One Key Question To Ask Yourself When Being Self Critical (00:21:21)

12. Identifying and Naming Your Inner Critic (00:22:18)

13. Focus on What You Can Control (00:23:49)

14. Responding vs. Reacting (00:24:50)

15. The Power of the Pause (00:25:46)

16. Pause Breathe Notice Name Strategy (FREE WORKSHEET) (00:26:17)

17. Feelings Are Not facts (00:27:38)

18. Accepting Emotions - Seeing Emotions As Waves (FREE EMOTIONS WORKBOOK) (00:28:36)

19. Taking Baby Steps When Improving Your Mental Health (00:29:36)

20. What is a Mental Health Crisis? (00:30:26)

21. Celebrating The Wins (00:32:30)

22. Normalise Setbacks (00:33:24)

23. Having Realistic Expectations For Recovery (00:34:44)

24. You Do You: Embracing Authenticity (00:35:16)

25. Not Feeling Good Enough (00:37:12)

26. Maintaining Good Mental Health (00:37:58)