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#46: How to Manage Stress and Anxiety This Christmas

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Manage episode 454780409 series 3551861
Conteúdo fornecido por Dr Liz White. Todo o conteúdo do podcast, incluindo episódios, gráficos e descrições de podcast, é carregado e fornecido diretamente por Dr Liz White ou por seu parceiro de plataforma de podcast. Se você acredita que alguém está usando seu trabalho protegido por direitos autorais sem sua permissão, siga o processo descrito aqui https://pt.player.fm/legal.

Feeling festive stress? This episode can help!
The Christmas period is often described as the most wonderful time of the year—but for many, it can bring overwhelming stress and anxiety. In this episode, I discuss why festive pressures can take a toll on our mental health and I share five practical, evidence-based strategies to help you navigate the season with calm and clarity. From letting go of perfection to creating micro-moments of calm, this episode is packed with tools to help you enjoy the festive season on your terms. Don’t miss tip #5—it could transform how you approach the holidays entirely.

I also announce that as we are moving to a seasonal podcast format this is the last episode of 2024, with the second season beginning on 7th January 2025.

  • DOWNLOAD THE WINTER WELLNESS TOOLKIT HERE:

- 20+ pages of practical tips and strategies to help you feel your best during winter
- Journal prompts for self connection
- Soothing activity ideas
- Motivation tips
- Mindful colouring page
- Self compassion exercise
- Action plans for the ABCs of winter wellness

  • WATCH THE 54321 GROUNDING EXERCISE FOR MANAGING ANXIETY, STRESS AND OVERWHELM HERE.

Highlights include:
02:44 Tip 1: Take the Pressure Off
04:03 Tip 2: Pace Yourself
05:18 Tip 3: Prioritize Rest
06:11 Tip 4: Create Micro Moments of Calm
07:28 Tip 5: Remind Yourself of What Really Matters

BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now

****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.
*****************
Subscribe to Dr Liz's YouTube channel
Follow Harley Clinical on Instagram
Follow Dr Liz White on TikTok
*****************
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.

  continue reading

Capítulos

1. Introduction to Hello Therapy (00:00:00)

2. Understanding Holiday Stress and Anxiety (00:00:43)

3. Tip 1: Take the Pressure Off (00:02:44)

4. Tip 2: Pace Yourself (00:04:03)

5. Tip 3: Prioritise Rest (00:05:18)

6. Tip 4: Create Micro Moments of Calm (00:06:11)

7. Tip 5: Remind Yourself of What Really Matters (00:07:28)

8. Recap and Conclusion (00:08:39)

9. Season Finale and Farewell (00:08:54)

49 episódios

Artwork
iconCompartilhar
 
Manage episode 454780409 series 3551861
Conteúdo fornecido por Dr Liz White. Todo o conteúdo do podcast, incluindo episódios, gráficos e descrições de podcast, é carregado e fornecido diretamente por Dr Liz White ou por seu parceiro de plataforma de podcast. Se você acredita que alguém está usando seu trabalho protegido por direitos autorais sem sua permissão, siga o processo descrito aqui https://pt.player.fm/legal.

Feeling festive stress? This episode can help!
The Christmas period is often described as the most wonderful time of the year—but for many, it can bring overwhelming stress and anxiety. In this episode, I discuss why festive pressures can take a toll on our mental health and I share five practical, evidence-based strategies to help you navigate the season with calm and clarity. From letting go of perfection to creating micro-moments of calm, this episode is packed with tools to help you enjoy the festive season on your terms. Don’t miss tip #5—it could transform how you approach the holidays entirely.

I also announce that as we are moving to a seasonal podcast format this is the last episode of 2024, with the second season beginning on 7th January 2025.

  • DOWNLOAD THE WINTER WELLNESS TOOLKIT HERE:

- 20+ pages of practical tips and strategies to help you feel your best during winter
- Journal prompts for self connection
- Soothing activity ideas
- Motivation tips
- Mindful colouring page
- Self compassion exercise
- Action plans for the ABCs of winter wellness

  • WATCH THE 54321 GROUNDING EXERCISE FOR MANAGING ANXIETY, STRESS AND OVERWHELM HERE.

Highlights include:
02:44 Tip 1: Take the Pressure Off
04:03 Tip 2: Pace Yourself
05:18 Tip 3: Prioritize Rest
06:11 Tip 4: Create Micro Moments of Calm
07:28 Tip 5: Remind Yourself of What Really Matters

BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now

****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.
*****************
Subscribe to Dr Liz's YouTube channel
Follow Harley Clinical on Instagram
Follow Dr Liz White on TikTok
*****************
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.

  continue reading

Capítulos

1. Introduction to Hello Therapy (00:00:00)

2. Understanding Holiday Stress and Anxiety (00:00:43)

3. Tip 1: Take the Pressure Off (00:02:44)

4. Tip 2: Pace Yourself (00:04:03)

5. Tip 3: Prioritise Rest (00:05:18)

6. Tip 4: Create Micro Moments of Calm (00:06:11)

7. Tip 5: Remind Yourself of What Really Matters (00:07:28)

8. Recap and Conclusion (00:08:39)

9. Season Finale and Farewell (00:08:54)

49 episódios

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What if there was a simple yet powerful way to step back from the whirlwind of worry, self-criticism, and negative thinking that's clouding your mind? In this episode, I introduce defusion, a powerful strategy from acceptance and commitment therapy designed to manage difficult thoughts and mental health challenges like anxiety, depression, and stress. I discuss cognitive fusion and its impact, and then present the Defusion Wheel, a practical tool I created to help unhook from unhelpful thoughts. I guide listeners through various defusion techniques categorised into observing and noticing thoughts, playing with language, and questioning thoughts. This approach aims to change our relationship with thoughts, reducing their emotional grip and helping us live a life aligned with our values. Highlights of this episode include: 01:18 Understanding Cognitive Fusion and Its Impact 03:11 Introduction to Defusion and Stepping Back from Thoughts 05:02 Observe and Notice Techniques 06:50 Play with Language: Making Thoughts Less Powerful 09:23 Question Yourself: Shifting from Believing to Evaluating Thoughts BONUS CONTENT Curious about the Defusion Wheel? Read the free article here or to try out some of the techniques access the downloadable worksheet here . BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Looking for ways to enhance your winter wellness and self care routine? Discover the secrets to thriving through the frosty embrace of winter with our special guest, Chartered psychologist and author Suzy Reading. Suzy shares her expert insights on how the season's environmental challenges impact our mood, hunger, and immune responses. This episode will help you reimagine your relationship with winter - find joy in cosy comforts, stay active for mental health and give you practical solutions for combating the season's lack of light and warmth and instinct to hibernate. *Head to Hello Therapy's Substack to watch the video of this episode HERE . Episode highlights: 03:37 Self-Care Practices for Winter 04:36 Combating Winter Blues and Isolation 32:39 Seven Steps to Winter Wellness About this week's guest Buy Suzy's book Self Care for Winter Join Suzy’s Wellbeing Community: Instagram: www.instagram.com/suzyreading/ Facebook: www.facebook.com/SuzyReadingPsychologyAndYoga/ Twitter: https://twitter.com/SuzyReading www.suzyreading.co.uk ********************** BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Do you find your Sunday evenings consumed by an overwhelming sense of dread or anxiety as you anticipate the week ahead? What if there was a way to reclaim your Sundays and walk into Monday with confidence and calm? Join me for this first episode of season 2 where I discuss the common phenomena of the Sunday Scaries - the anxiety and dread felt as the weekend comes to a close. I explore the causes and triggers, including work-related stress and perfectionism. Most importantly, I'll equip you with practical strategies to navigate and manage these anxieties, so you can start your week with a sense of balance and positivity. Plus, there's exciting news about our *new* Substack community, offering a deeper connection to the show with exclusive content - you can sign up for FREE here. Mentioned in this episode: The Power of Savouring for Mental Wellbeing: https://podcasts.apple.com/gb/podcast/hello-therapy-mental-health-tips-for-personal-growth/id1728541560?i=1000677435118 Highlights of this episode include: 02:51 Why Do We Get the Sunday Scaries? 03:50 Common Factors That Worsen Sunday Scaries 05:38 Top Strategies to Overcome Sunday Scaries ON SUBSTACK THIS WEEK: ACCESS THE PAID SUBSCRIBER-ONLY ARTICLE 'HELP FOR THE SUNDAY SCARIES' WITH REFLECTIVE QUESTIONS, JOURNAL PROMPTS AND ACTIONS PLANS TO HELP YOU BANISH THE SUNDAY SCARIES FOR GOOD HERE. BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Feeling festive stress? This episode can help! The Christmas period is often described as the most wonderful time of the year—but for many, it can bring overwhelming stress and anxiety. In this episode, I discuss why festive pressures can take a toll on our mental health and I share five practical, evidence-based strategies to help you navigate the season with calm and clarity. From letting go of perfection to creating micro-moments of calm, this episode is packed with tools to help you enjoy the festive season on your terms. Don’t miss tip #5—it could transform how you approach the holidays entirely. I also announce that as we are moving to a seasonal podcast format this is the last episode of 2024, with the second season beginning on 7th January 2025. DOWNLOAD THE WINTER WELLNESS TOOLKIT HERE: - 20+ pages of practical tips and strategies to help you feel your best during winter - Journal prompts for self connection - Soothing activity ideas - Motivation tips - Mindful colouring page - Self compassion exercise - Action plans for the ABCs of winter wellness Watch this episode on YouTube! WATCH THE 54321 GROUNDING EXERCISE FOR MANAGING ANXIETY, STRESS AND OVERWHELM HERE . Highlights include: 02:44 Tip 1: Take the Pressure Off 04:03 Tip 2: Pace Yourself 05:18 Tip 3: Prioritize Rest 06:11 Tip 4: Create Micro Moments of Calm 07:28 Tip 5: Remind Yourself of What Really Matters BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
Are you tired of struggling with low mood and lack of energy every winter? Curious about simple yet powerful strategies to boost your mental health during the cold months? In this episode, I share my FREE DOWNLOADABLE Winter Wellness Toolkit designed to help you feel your best, even during the chilliest times of the year. I break down the impact of reduced daylight on our circadian rhythm, discuss the differences between the winter blues and Seasonal Affective Disorder (SAD), and introduce my ABC strategy for winter mental health: Activity, Balance, and Connection. This episode aims to provide practical tips to help you not only survive but thrive in winter. DOWNLOAD THE WINTER WELLNESS TOOLKIT HERE: - 20+ pages of practical tips and strategies to help you feel your best during winter - Journal prompts for self connection - Soothing activity ideas - Motivation tips - Mindful colouring page - Self compassion exercise - Action plans for the ABCs of winter wellness Highlights include: (02:16) Understanding Winter Blues vs. Seasonal Affective Disorder (SAD) (05:16) The Benefits of Indoor Workouts and Setting Achievable Goals (08:07) Balancing Emotions: Walking the Tightrope of Emotional Well-being (10:47) Boosting Mood and Mental Health Through Social Connections (13:20) Enhancing Self-Connection: Awareness, Acceptance, and Alignment BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Is societal pressure to appear 'strong' preventing men from seeking the mental health support they need? In this episode I am joined by Clinical Psychologist Dr Matt Slavin as we challenge the harmful narratives of toxic masculinity and uncover the hidden layers of men's mental health. We explore how depression often manifests differently in men, and how shame and stigma can act as barriers to men getting the support they need. We discuss practical ways to start meaningful conversations about mental health, as well as how to get support. Highlights include: 04:45 Understanding How Depression can Manifest in Men 12:15 The Role of Stigma and Language in Men's Mental Health 22:30 The Impact of Community Initiatives and Men's Groups 30:10 The Importance of Vulnerability and Emotional Literacy 32:26 How to Find the Right Support This week's guest Dr. Matt Slavin is a Clinical Psychologist, High-Performance Coach, and founder of The Burnout Psychologist . He specialises in supporting highly driven men to overcome stress, trauma, and burnout, helping them rediscover balance and purpose in their personal and professional lives. Website: https://theburnoutpsych.com/ Instagram: @the.burnout.psychologist Retreat: https://theburnoutpsych.com/retreat BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
What if savouring life's simple positive moments could boost your mental health and shield you from stress? In this solo episode, I explore the concept of savouring and its benefits for our wellbeing and mental health. Inspired by a simple walk with my dog, I delve into how savouring can increase happiness, protect against depression, and enhance coping with stress. I also take you through two experiential exercises* to practice savouring the past and the future, before wrapping up with some tips on savouring in the present moment. This episode aims to equip you with practical methods to fully enjoy and prolong positive experiences in your life. Episode Highlights 04:09 Understanding Savouring and Its Benefits 04:58 Exercise: Savouring the Past Through Reminiscence 06:31 Exercise: Savouring the Future Through Anticipation 07:57 Tips for Savouring in the Moment * Both savouring exercises in this episode were adapted from Bryant F. B., Veroff J. (2007). Savoring: A New Model of Positive Experience. Mahwah, NJ: Psychology Press ********************************************* BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Do you feel like a doormat? Are you tired of putting everyone else in your life first? In this episode I am joined by Elsie Owen, Hertfordshire-based Psychotherapist, to unravel the complex world of people-pleasing, offering insights that could transform your relationships and sense of self. Our discussion will help you identify the tell tale signs of people-pleasing, and you'll learn about how childhood experiences can lead to people pleasing tendencies. Elsie provides practical tools that can help you start to break free from people pleasing, with simple strategies designed for asserting your needs, setting boundaries, and reclaiming your sense of self, paving the way for healthier relationships and better mental health. Highlights include: 02:29 Signs and Symptoms of People Pleasing 05:10 Mental Health Consequences 14:37 Origins of People Pleasing 21:49 Practical Steps to Reduce People Pleasing This week's guest Elsie is a Psychotherapist specialising in people-pleasing and boundaries. She supports clients, often but not always women, to reconnect with themselves and learn how to feel more comfortable with prioritising their feelings, wants and needs. She offers online therapy from her home in Hertfordshire UK, writes a monthly newsletter and has a self-paced online course called Say Yes to You. Website: www.elsieowen.com Instagram: Instagram (@the_peoplepleasing_therapist) Course: Say Yes to You | People-pleasing course Therapy: People-Pleasing Therapy **************************************** BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
Are you a parent feeling the Christmas overwhelm and want some tools to help that? In this episode Dr Liz White is joined by clinical psychologist Dr Gracie McLaven to discuss the mounting stress parents face leading up to and during the Christmas period. They explore common triggers of holiday-related anxiety, such as overstimulation and the mental load of organising festive activities, and provide practical psychological tools to help parents manage their mental health. Dr Gracie emphasises the importance of regulating one's nervous system, maintaining realistic expectations, and focusing on meaningful traditions. They also discuss the potential impact of grief, trauma, and loneliness during this time, and advocate for self-care and seeking support from friends and professionals. Episode Highlights 03:22 The Mental Load of Parenting During Christmas 05:13 Managing Children's Emotions and Routine Changes 06:10 Emotional Challenges and Family Dynamics 19:30 Practical Tips for Preventing Overwhelm 31:05 The Importance of Self-Care for Parents This week's guest Dr. Gracie McLaven is a Clinical Psychologist who specialises in trauma, attachment and women’s mental health. She is the Director of Brain Body Wealth, a psychology practice offering tailored services for individuals and corporate clients. Gracie is also the founder of The Female Mental Health Collective, a growing community committed to supporting women and their mental health across the lifespan. Website - Brain Body Wealth Website - FHM Collective Instagram - Brain Body Wealth Instagram - FHM Collective BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Can individuals with OCD be considered neurodivergent? Dr. Emma Offord, a clinical psychologist and specialist in neurodivergence and OCD, joins me to address this complex question. Our discussion focuses on the complex relationship between OCD, autism, and ADHD, and how they can be experienced by people. Tune in to uncover insights on how neurobiological factors and sensory sensitivities might influence OCD-like experiences, and what these nuances mean for treatment and support. Episode Highlights 01:05 OCD and Neurodivergence: A Deep Dive 08:49 OCD and Autism: Clinical Observations 20:45 Exploring ADHD and OCD Co-occurrence 21:21 Sensory Seeking Behaviors in ADHD and Autism 24:26 ADHD Compensatory Strategies and OCD-like Behaviors 27:49 Challenges in Treating Neurodivergent Individuals 30:43 Therapeutic Approaches for Neurodivergent People 36:12 Concluding Thoughts on Neurodivergence and Therapy This week's guest Dr Emma Offord is a Clinical Psychologist specialising in neurodivergence. She is the founder of Divergent Life, a neuroaffirming assessment, therapy and coaching private practice service. Emma also specialises in trauma, OCD, giftedness and sensory differences. She is passionate about the neurodiversity movement, developing more empowered ways to think about neurodivergence and providing creative and somatic forms of therapy for the neurodivergent community. Emma provides a number of different services, including therapy, autism, ADHD and OCD assessments, consultation, training and supervision. Emma assesses adults for neurodivergence through a neurodiversity affirming and trauma informed lens. She created Divergent Life to support individuals in understanding their neurobiology in order for them to begin to design their life in ways that help them to thrive. All assessments are available online or in-person. Website Instagram BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
What if you could transform anxiety with a simple shift in mindset? Discover how self-compassion can be the game changer you've been searching for. In this episode I explore the profound impact of self-compassion on coping with anxiety, and I explain how a critical inner voice can fuel anxiety, whereas treating oneself with kindness can activate the calming parasympathetic nervous system. I guide you through the three core elements of self compassion: self-kindness, common humanity, and mindfulness, and discuss the science behind how self compassion can help ease anxiety. By the end of the episode you will have practical techniques to try at home that promise to calm your nervous system and help you tackle life's challenges with confidence and ease. Highlights include: 02:34 The Science Behind Self-Compassion 05:48 Practical Techniques for Self-Compassion BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
Confused about how to help your kids navigate smartphone use, the internet and social media safely? In this episode I am joined by Dr. Marta Deiros Collado, Clinical Psychologist, and Sunday Times best selling author. In this powerful episode, Dr. Martha provides insights into age considerations for smartphone use, digital skills-building, and handling online issues like cyberbullying . Our conversation tackles these complexities, advocating for ongoing discussions about the role of technology in our homes. Addressing the perennial question of when a child should own a smartphone , we provide guidance to help parents make informed decisions that balance connectivity with mindful usage, tailored to each family's unique circumstances. Dr. Martha introduces her resource, The Confident Parent's Guide to Being Smartphone Savvy , explaining strategies like the Family Phone Pledge to foster healthy smartphone usage within families. Highlights of the episode include: 02:23 Understanding Digital Resilience 05:46 Dr. Martha's Family Phone Pledge 15:53 Ideal Age for Smartphone Ownership 23:24 Smartphones and Mental Health: A Balanced View 24:47 Navigating Cyberbullying and Online Safety 27:02 Building Digital Resilience in Children 37:58 Practical Tips for Parents on Digital Parenting This week's guest: Dr Martha Deiros Collado is a clinical psychologist and HCPC registered practitioner with over 20 years of clinical and academic experience. Dr Martha recently became an instant Sunday Times Bestselling author for her debut book, How to Be the Grown-Up: Why Good Parenting Starts with You . Dr Martha has created a hugely successful social media platform - @‌dr.martha.psychologist - where she distils complex child psychology into easily digestible concepts for her 265K followers. Dr Martha's website Dr Martha’s Instagram YOU MAY ALSO LIKE: #14: Parental Guilt - Embracing Imperfection and Being 'Good Enough' with Dr Jo Mueller BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Did you know there is a psychological approach to treating OCD that DOESN'T focus on preventing compulsions? To mark OCD Awareness Week, I am joined by Amanda Petrik-Gardner, a licensed clinical professional counsellor specializing in inference-based CBT (iCBT). We discuss the principles of iCBT, which differs from the traditional exposure and response prevention (ERP) approach. Instead, iCBT focuses on the reasoning process behind obsessional doubts rather than stopping compulsions. Our conversation highlights the concept of inferential confusion and the feared possible self, aiming to restore trust in the individual's real self. The conversation provides insights into the practical aspects of iCBT therapy, valuable insights into this purely cognitive approach that seeks to resolve the roots of obsessive doubt. Highlights of the episode include: 03:10 What is iCBT? 04:02 Core Concepts of iCBT 09:03 Inferential Confusion Explained 18:34 The Feared Possible Self This week's guest: Amanda Petrik-Gardner, LCPC, LPC, LIMHP specialises in the treatment of Obsessive Compulsive and Related Disorders. Amanda is the creator of the OCD Exposure Colouring Books and The Compulsive Reassurance Workbook . Amanda currently provides Teletherapy to the states of Kansas, Colorado, Nebraska, Missouri, Michigan, Maine, Arizona and Florida. Amanda's website Follow Amanda on Instagram Follow Amanda on Facebook BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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Hello Therapy: Mental Health Tips For Personal Growth
Hello Therapy: Mental Health Tips For Personal Growth podcast artwork
 
Can your romantic relationship withstand the relentless scrutiny of obsessive doubts? It is the run up to OCD awareness week and on this solo episode of Hello Therapy, Dr Liz White uncovers the intricacies of Relationship Obsessive-Compulsive Disorder (ROCD), a form of OCD that centers around doubts and intrusive thoughts about relationships. Explore the key symptoms that might indicate you or someone you know is grappling with ROCD, such as persistent doubts, compulsive reassurance seeking, and disruptive intrusive thoughts. The episode explains the two types of ROCD: relationship-focused and partner-focused, providing examples of each. Dr. White details how the relentless nature of ROCD differentiates it from general relationship anxiety. Whether you're experiencing ROCD or looking to support a loved one, this episode is packed with valuable insights. Highlights include: 00:34 Understanding Relationship OCD (ROCD) 02:06 Types of ROCD: Relationship-Focused 03:55 Types of ROCD: Partner-Focused 09:40 Differentiating ROCD from Relationship Anxiety WATCH THE VIDEO OF THIS EPISODE HERE ---------------------------------------- BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
Like a pebble thrown into a pond, childhood emotional neglect can have a ripple effect into adulthood and beyond. In this episode I am joined by Shelley Bradley-Scholey, an accredited trauma therapist. We discuss the often invisible scars of emotional neglect, and provide a roadmap for recognizing and addressing these deep-seated issues. Through our conversation, we delve into generational shifts in understanding emotional neglect and underscore the essential role of self-compassion and practical steps towards healing. Life's inevitable stresses—from work and finances to relationships and personal losses—can further complicate our emotional landscape. Shelley introduces us to the transformative power of neuroplasticity, offering hope that emotional skills can be relearned and repaired, even after significant setbacks. For parents, the concept of rupture and repair is discussed as a cornerstone of healthy emotional development, reminding us that it’s the acknowledgment and mending of mistakes, rather than striving for perfection, that truly matters. Shelley's insights highlight the spectrum of childhood emotional neglect and the importance of contextual understanding in therapy, equipping listeners with strategies to navigate and heal from their emotional past. Highlights of the episode include: 01:07 Recognizing Signs of Emotional Neglect 03:30 The Impact of Emotional Neglect on Relationships and Self-View 06:54 Generational Patterns and Emotional Neglect 08:33 Consequences of Emotional Neglect on Mental Health 17:17 Healing from Childhood Emotional Neglect This week's guest: Shelley is an Accredited EMDR Consultant and Training Facilitator, Accredited CBT Therapist, Supervisor, Lecturer and Registered Mental Health Nurse. Shelley is the founder of Fortitude Psychological Therapy, an independent therapy practice. A published author, academic and speaker who puts authenticity and compassion at the heart of everything. Shelley has worked in mental health for two decades, in the NHS, Private Sector and the UK Armed Forces. Shelley's website Follow Shelley on Instagram ************************************ BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now **************** For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology. ***************** Subscribe to Dr Liz's YouTube channel Follow Harley Clinical on Instagram Follow Dr Liz White on TikTok ***************** 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.…
 
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