In this episode of the Hello Therapy podcast, I'm joined by Health Psychologist, Jo Rodriguez. We talk about the real, often hidden challenges that people face around Christmas. Together, we explore everything from fatigue, family dynamics, loneliness, and the overwhelming “perfect Christmas” pressure, to practical strategies for checking in with yourself and regulating stress. 

Whether you love or struggle with the holidays, you’ll find compassionate, relatable tips to make the festive period a little more manageable.

Highlights include:
3:18 Hidden Stresses Of The Festive Season
7:01 Loneliness, Exhaustion And Family Pressure
12:26 Spotting Fatigue And Early Warning Signs
19:01 Practical Basics To Reduce Overwhelm
24:11 Inner Critic, Perfectionism And Expectations
30:21 Flexibility And Rethinking Traditions
36:06 Body Regulation Over Head-Only Strategies

This week's guest:
Jo Rodriguez is a UK-based Health Psychologist with over 20 years’ experience helping people who feel anxious, overwhelmed, and stuck in their own heads. She works with the mind and the body. CBT, EMDR, EFT, and nervous system tools.

Jo is known for her straight-talking, compassionate style and her ability to explain why you feel the way you do, without making you feel broken or blamed. Her work focuses on helping people calm their bodies, untangle overthinking, and feel more like themselves again.

Website

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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. 

This powerful conversation explores how reconnecting with nature, embracing values, and facing life’s toughest moments can transform our approach to healing and personal growth. Dr. Kate Mason shares her inspiring journey through cancer, how it reshaped her career, and why therapy doesn’t have to happen indoors.

You’ll hear practical tools for the days that feel impossible: count small wins, lean on safe people, and return to your compass - adventure, connection, or freedom, whatever your values may be. We talk about post-treatment anxiety, the myth of instant transformation, and why vulnerability is strength, not failure. If you’ve felt lost through illness, divorce, menopause, or sudden change, this conversation offers grounded steps to rediscover purpose and joy, one walk at a time.

Highlights include:

02:52 Nature, Challenge and Values-Led Work

04:57 Kate’s Cancer Story and Impact on Identity

15:24 Challenge, ACT, and Weathering Storms

27:06 Firewalking and Trusting Intuition

This week's guest:

Dr Kate Mason is a Clinical Psychologist with over 20 years experience helping women reconnect with who they are and what truly matters. After facing her own life-changing experience with breast cancer at 35, Kate discovered the transformative power of being outdoors, stepping beyond our comfort zones, and reconnecting with ourselves and a community of like-minded women.

From cycling 250 miles from London to Paris to hiking 120km across the Sahara Desert and Cuban mountains, Kate has experienced first-hand how adventure and nature can spark deep healing and personal growth. That journey inspired her to create Women & Wild in 2023, a thriving community that blends psychology, coaching, and the great outdoors to help women rediscover their strength, purpose and joy. Her work has been featured in multiple media publications where she continues to champion the power of nature, connection, and courage as tools for lasting wellbeing.

Website: Women and Wild 

Instagram: @womenandwild

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

This week, I am talking to Dr Claudia Hallett, Clinical Psychologist and lead of the UK’s only specialist depersonalisation and derealisation service at the Maudsley in London, to demystify DP/DR and offer a practical path through the fear and confusion it creates.

Across a frank, compassionate conversation, we define depersonalisation and derealisation in plain language and explore why these dissociative symptoms show up across conditions like OCD, PTSD, low mood, and neurodiversity. Claudia explains the freeze response, what’s likely happening in the brain and we tackle the most persistent myths: that DP/DR is rare, untreatable, always trauma-led - and share prevalence data that puts DP/DR on par with better-known difficulties. 

Most importantly, we outline what actually helps and hear how values-led action restores identity when chasing the “old me” keeps life on hold, and why grounding isn’t one-size-fits-all. We discuss promising approaches like body movement psychotherapy and mindful movement for safer reconnection with the body, plus the power of peer support through charities such as Unreal. 

Highlights include:

02:31 What DPDR Feels Like

06:26 The Brain, Freeze Mode And Survival

12:38 Neurodiversity And Interoception

24:14 Practical Self‑Help

This week's guest:

Claudia is a highly specialist Clinical Psychologist and accredited Cognitive
Behavioural Psychotherapist. She is currently the clinical lead for the National
and Specialist Depersonalisation & Derealisation service, part of the Centre for Anxiety Disorders and Trauma service at the Maudsley NHS Hospital in South London. She is involved in the teaching and supervision of trainee psychologists on the Clinical Doctorate course at the Institute of Psychology, Psychiatry and Neuroscience and is involved in several research projects with colleagues across SLAM and KCL. She also runs her own private practice where she specialises in helping clients with DP/DR, anxiety and trauma difficulties 

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If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In this episode of the Hello Therapy podcast, I'm joined by clinical psychologist, Dr. Tess Browne to explore the powerful impact of "micro stressors", those everyday pressures that silently drain our energy. The conversation delves into how these small stressors affect our nervous system, especially for women and mums juggling work, family, and endless demands.

Tess shares practical, evidence-based strategies for calming your nervous system, even when you’re time-poor, and highlights the importance of self-compassion and connection. Whether you’re struggling with burnout or looking for simple tools to create more calm in your day, this episode offers reassurance and actionable advice to help you feel seen, supported, and empowered.

Highlights include:
03:33 Micro stressors shape modern life
12:27 Unseen stress of motherhood
14:00 The pressure to "have it all"
19:13 Preventing burnout and prioritising self
22:37 Recognising a dysregulated nervous system
23:34 Signs of stress on the body
31:21 Stacking habits for change
34:09 Overcoming challenges of slowing down

This week's guest:
Dr. Tess Browne is a Chartered Clinical and Coaching Psychologist and the founder of The Mind Atelier, a boutique online psychology practice supporting high-achieving women - especially busy mums - to feel calm, confident, and connected. Drawing on over 25 years’ experience, Tess helps women break free from perfectionism, people-pleasing, and self-criticism, and replace them with self-compassion, confidence, and emotional ease. 

As a mum of two, she knows first-hand how easy it is to put pressure on yourself - and how hard it can be to prioritise your own well-being. She’s passionate about making mental health support practical and relatable, breaking down complex psychology into tools women can use in the middle of their real, messy, everyday lives.

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Download free Mum Guilt Manual

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If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In part 2 of this compassionate conversation with clinical psychologist and grief specialist Dr. Monika Wieliczko, we discuss practical strategies for navigating loss at every stage of the journey. From those first days of shock through to long term adjustment, this episode is packed with helpful ways to cope with bereavement. Monika also shares a free online resource, The Grief MOT, designed to help individuals check in on their grief journey and access helpful tools.

Whether you're navigating your own grief journey or supporting someone through theirs, this episode offers a roadmap through one of life's most challenging experiences – not to bypass the pain, but to move through it with greater understanding, connection, and ultimately, healing. 

Highlights include:
2:19 Surviving the first weeks after loss
5:25 The importance of connection in grief
8:23 Developing a new relationship with loss
12:33 When grief becomes trauma
14:17 Physical health risks of unprocessed grief

This week's guest:
Dr Monika Wieliczko is a Chartered Clinical Psychologist. She has worked within the NHS as well as private and charitable organisations in the UK since 2011. She trained at various universities across the UK and Poland and completed her doctoral studies at the Canterbury Christ Church University. 

Apart from running her private practice, Monika works part-time in a secondary care mental health service in South East London where she specialises in helping people with complex mental health presentations including depression, anxiety, trauma and personality disorders. Monika is also a visiting lecturer at The Institute of Psychiatry in London delivering teaching for trainee clinical psychologists. 

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If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

This week, I'm joined by clinical psychologist and grief specialist, Dr. Monika Wieliczko. We have an open conversation about the realities of grief. Together, we explore why grief often feels isolating, how and why society shies away from openly discussing bereavement, and the profound ways grief can affect both mind and body.

Drawing on personal stories and clinical expertise, we dispel common myths (like the famous stages of grief model) and emphasise that there is no single correct way to grieve. Monika also shares a free online resource, The Grief MOT, designed to help individuals check in on their grief journey and access helpful tools.

Highlights include:
05:56 Understanding grief responses
11:39 The Surreal state of loss
14:24 Examining the stages of grief
20:10 When grief becomes traumatic
25:17 Secondary losses and practical challenges
29:29 The cognitive impact of grief
33:06 Resources for grief support - The Grief MOT

This week's guest:
Dr Monika Wieliczko is a Chartered Clinical Psychologist. She has worked within the NHS as well as private and charitable organisations in the UK since 2011. She trained at various universities across the UK and Poland and completed her doctoral studies at the Canterbury Christ Church University. 

Apart from running her private practice, Monika works part-time in a secondary care mental health service in South East London where she specialises in helping people with complex mental health presentations including depression, anxiety, trauma and personality disorders. Monika is also a visiting lecturer at The Institute of Psychiatry in London delivering teaching for trainee clinical psychologists. 

Website
LinkedIn

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

This week, I'm joined by Dr. Gill Shields, an experienced NHS GP and British Menopause Society specialist. 

Gill sheds light on what perimenopause really is, busting myths about hot sweats being the defining symptom and revealing that there are over 70 recognised symptoms - many of which are overlooked or misunderstood. We discuss why you don’t need a blood test to validate how you’re feeling, the misleading legacy of past HRT research, and the importance of individualised care. Gill also sheds light on what happens to our weight in perimenopause, and the lifestyle changes that can help support your body and your mind during this time of life.

By the end of the episode you'll know when it’s time to visit the doctor, how to advocate for yourself in healthcare settings, and why being well-informed is key to getting the support you deserve.

Highlights include:
2:01 Understanding perimenopause symptoms
06:20 When to see your doctor
10:17 Lifestyle changes and supplement efficacy
17:16 Weight gain and body changes
23:56 The truth about HRT
30:56 Common misconceptions and final advice

This week's guest:
Dr Gill Shields completed her medical training at Imperial College London in 2006 and went onto work in several London hospitals before completing her GP training in 2011.

Along with her MBBS/BSc/MRCGP she has Diplomas in Obstetrics and Gynaecology, Sexual and Reproductive health and has FSRH letters of competence in IUDs (coils) SDI (contraceptive implants). She holds the Faculty of Sexual Reproductive Health Advanced Menopause Certificate and is a British Menopause Society specialist.

Dr Gill Shields is a GP partner within the NHS and PCN Women’s Health Lead. She runs regular specialist menopause clinics, group menopause consultations and general women’s health clinics. She enjoys listening to her patients and helping them make the best decisions around their health with support of the most up to date evidence based medicine.

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In the first episode of season 4 of the Hello Therapy podcast, I'm joined by clinical psychologist and sleep specialist Dr. Maja Schaedel where we unravel the mysteries and challenges of sleep. Maja shares her extensive experience from the NHS Sleep Disorder Centre and her private Good Sleep Clinic, offering practical insights into why sleep is so essential for our health, how different sleep disorders manifest across age groups, and what we can do to improve our nightly rest. 

You'll will learn about the surprising links between sleep and conditions like dementia and anxiety, the realities of insomnia, and actionable strategies for managing sleep disruptions, plus some myth-busting around sleep routines. Whether you've struggled with sleepless nights or just want to understand how to sleep better, this episode is full of valuable tips and eye-opening science.

Highlights include:
08:55 Common sleep disorders explained
19:18 Teen sleep patterns and challenges
28:59 Understanding sleep efficiency
37:46 Strategies for 3am wake-ups
50:22 Mental health and sleep connection
57:30 Top tips for better sleep
01:02:16 Sleep retreats and professional passion

This week's guest:
Dr Maja Schaedel is a clinical psychologist and a sleep expert and has worked with people with sleep difficulties for over 20 years. She runs The Good Sleep Clinic and she founded The Good Sleep Retreat in 2023. Maja also works as the lead psychologist in one of the UK’s leading NHS sleep disorder centres at Guy’s & St Thomas’ Hospital. She regularly speaks on the subject of sleep in the media, including The Telegraph, The Independent, Harper’s Bazaar, Vogue, BBC 4’s Woman’s Hour and Channel 5’s “Breaking the Taboos” on sleep in the menopause. 

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If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In the final Summer Session, I am breaking down one of life’s biggest questions: How do I figure out what I really want?

This episode offers practical tools and mindset shifts to help you find clarity and reconnect with your sense of purpose—without the pressure of finding "the one right thing." Through the lens of Acceptance and Commitment Therapy (ACT), I explore how chasing constant happiness and avoiding discomfort can leave us stuck - and how meaning often lies on the other side of uncertainty.

Instead of waiting for a lightning bolt of clarity, this episode encourages you to take small, values-aligned actions that help you feel more grounded and authentic in your choices.

What you’ll learn in this episode:
✅ Why there’s no single “right” purpose—and that’s freeing
✅ How the “happiness trap” keeps us feeling stuck
✅ Seven practical tools for finding direction and meaning
✅ How to notice what energizes vs. depletes you
✅ Why values—not goals—are the real compass
✅ The role of discomfort and struggle in meaningful growth
✅ How to make aligned decisions even in uncertainty

Who this episode is for:
This conversation is especially helpful for people who:

• Feel adrift, stuck, or uncertain about life direction
• Are facing a major transition or decision
• Struggle with perfectionism or pressure to “find their purpose”
• Want tools rooted in real psychology, not toxic positivity
• Crave grounded, compassionate advice for life clarity

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In the second episode of the Summer Sessions, we dive into the psychology of motivation and what to do when you just “can’t be bothered.” Whether you're facing burnout, procrastination, or low energy, you'll learn five evidence-based strategies to overcome mental blocks and take action—even when you’re not in the mood.

This is your practical guide to boosting motivation, breaking through resistance, and building momentum, one small step at a time.

What You’ll Learn in This Episode:
✅ Why waiting to "feel motivated" is a trap - and what to do instead
✅ 5 proven strategies to kickstart action when you're stuck
✅ How to make overwhelming tasks feel manageable
✅ Why visualizing the process (not just the outcome) drives better results
✅ How your core values play a key role in increasing motivation 
✅ A powerful mindset shift to break out of the motivation slump fast

Who This Episode Is For:
This episode is perfect for anyone who:

• Feels stuck in a rut
• Struggles with procrastination
• Wants to learn how to self-motivate on tough days
• Is interested in the psychology of motivation and behaviour change

Highlights Include:
1:34 Breaking down the motivation question
3:37 The wedding cake approach
5:33 Values and the drive system
10:03 The game-changer: action despite feelings

✨Find it hard to make those big life decisions? My new online course can help! ✨

If you want to build skills to make decisions with confidence and ditch the self doubt, join the waitlist now for early access and 10% off. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In this first episode of Hello Therapy’s Summer Sessions, I explore the truth about confidence: it’s not something you’re born with - it’s something you build.

Through evidence-based psychology and practical mindset tools, you’ll learn how to boost self-confidence in real, sustainable ways. Whether you’re doubting yourself at work, in relationships, or in everyday situations, this episode offers compassionate, actionable strategies to help you shift from self-doubt to self-belief.

What You’ll Learn in This Episode:
✅ Why confidence is a skill - not a personality trait
✅ How body language and posture influence your self-belief
✅ Simple ways to set the stage for a confident mindset
✅ How to talk to yourself like a compassionate coach - not a critic
✅ The small action rule: why doing is the secret to believing
✅ Alternatives to “fake it till you make it” that actually work

Who This Episode Is For:
This episode is ideal for anyone who:

• Struggles with self-doubt or imposter syndrome
• Wants to build authentic confidence
• Is tired of surface-level advice and wants grounded, psychological insight
• Is beginning personal development work and wants clear, encouraging support

Highlights include:
1:41 Understanding confidence and its challenges
3:53 Tip 1: Power of posture
6:17 Tip 2: Setting the confidence mindset
8:30 Tip 3: Channel your inner cheerleader
10:35 Tip 4: Take action now

✨Lack confidence to make those big life decisions?  My new online course can help✨

If you want to build skills to make decisions with confidence and finally ditch the self doubt, join the waitlist now for early access and 10% off. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

This week, I'm joined by Clinical Psychologist, Dr Hannah Sugarman. We unravel the complexities of medically unexplained symptoms (MUS). We demystify what these symptoms are, discuss the stigma and psychological impact around diagnoses like Functional Neurological Disorder and chronic pain, and explore how the mind and body are deeply connected, even when tests come back clear.

Highlights include:
8:46 Defining medically unexplained symptoms (MUS) and common presentations
15:09 The healthcare system's shortcomings
22:24 Trauma, stress and physical symptoms
28:42 Finding support and resources
33:25 Hope for managing symptoms

Want more?

Check out our exclusive mini interview with Hannah over on Substack

This week's guest:
Dr. Hannah Sugarman is a Clinical Psychologist with over 15 years of experience. From the beginning of her career, she’s been fascinated by how the brain influences our thoughts, emotions, and behaviours. Early on, much of her work focused on neuropsychology, supporting people with neurological conditions and brain injuries. Over time, her passion grew for understanding the complex and often misunderstood link between the mind and body, especially for those dealing with physical symptoms that don’t have clear medical explanations. In addition to her neuropsychology work with individuals, families, and professionals, Hannah works with individual adults experiencing mental health problems and medically unexplained symptoms in one to one therapy. 

Hannah is currently in independent practice, working with clients remotely, in the community and in person at Central Health London. Hannah is passionate about supporting individuals who are dealing with symptoms that medical tests can’t seem to explain. 

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In this episode I am dispelling myths and uncovering what its really like to live with OCD, drawing upon two decades of therapy room insights. I discuss the significant ways OCD can disrupt daily life, how it can affect mental health, and undermine a person’s sense of self and identity.

Highlights include:

04:26 OCD and other mental health issues

06:02 How OCD attacks your sense of self

08:44 OCD as a shapeshifter

*Watch the video of this episode HERE.

If you liked this episode you may like:

5 Hidden Trick of OCD

OCD, Autism and ADHD

Breaking the Cycle of Obsessional Doubts with iCBT

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In this essential conversation, I’m joined by psychotherapist Lizandra Leigertwood to unpack the role of personal boundaries in relationships and how learning to set them can transform your emotional wellbeing.

We dive into the psychology of boundary-setting, including how childhood trauma, attachment styles, and family dynamics shape your ability to advocate for your needs. Lizandra offers practical tools to help you identify unhealthy boundaries, reconnect with your core values, and begin communicating with more clarity and confidence.

If you've ever felt overwhelmed, resentful, or disconnected in close relationships, this episode will give you insight and actionable strategies to start building healthy, sustainable boundaries - without guilt.

What you’ll learn in this episode:

✅ What healthy boundaries actually look like in relationships
✅ How childhood experiences and trauma impact boundary setting
✅ The connection between attachment styles and emotional boundaries
✅ Signs of weak or overly rigid boundaries
✅ How to set boundaries without feeling selfish
✅ The importance of knowing your personal values and limits
✅ Real-world tools to practice assertiveness and protect your wellbeing

Who this episode is for:

This episode is perfect for anyone who:

• Struggles to say no or express needs in relationships
• Feels emotionally drained or taken for granted
• Wants to improve their communication and self-respect
• Is curious about how therapy approaches boundaries and emotional safety
• Seeks to heal family or partner dynamics with more clarity and compassion

Highlights include:
01:58 Defining healthy boundaries
03:19 Unhealthy boundaries and their impact
05:00 Childhood trauma and boundaries
08:50 Recognising red flags in boundaries
10:52 Family dynamics and enmeshment
15:41 Cutting off toxic relationships
18:37 Practical steps to set boundaries

If you liked this episode you may like:

#35: Healing the Invisible Scars: Understanding and Overcoming Childhood Emotional Neglect

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If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

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 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

Caught in a loop of “what ifs” and self-blame? 

You’re not alone - and there is a way forward. In this powerful solo episode, I explore how to deal with regret using practical, evidence-based toolsfrom psychology and therapy.

You’ll learn why regret is a normal and even useful human emotion, and how to stop it from spiraling into shame or rumination. From reframing your perspective to repairing what you can and practicing self-compassion, this episode guides you through actionable steps to finally let go of the past and move forward with clarity.

What You’ll Learn in This Episode:

✅ Why regret is a universal emotion—and how it can be a growth tool
✅ The impact of chronic regret on mental health and how to interrupt the cycle
✅ Techniques for processing regret in a healthy, healing way
✅ How to shift from rumination to reflection
✅ Steps to repair, reframe, and release past mistakes
✅ How self-compassion unlocks emotional freedom and forward momentum

Who This Episode Is For:

This episode is especially helpful if you:

• Struggle with lingering regret or guilt
• Replay past decisions and feel stuck
• Want to forgive yourself and move forward
• Are working on healing, self-compassion, or emotional resilience

Highlights include:

(01:06) Understanding Regret and Why It Can Be Helpful
(03:24) The Consequences of Excessive Regret and Getting Stuck in “What If” Thinking
(05:13) Shifting Mindset: Embracing Mistakes and Changing Your Beliefs About Regret
(08:00) Repair, Remorse, and Making Amends
(10:13) Self-Compassion and Moving Forward After Regret

✨SIGN UP to the Life Decision Course waitlist HERE✨

Can’t stop overthinking a big life decision? This course helps you break the cycle of self-doubt and finally move forward with clarity and confidence. Join the waitlist now for early access and 10% off. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

This week I'm joined by Dr Gurpeet Kaur, a Clinical Psychologist and EMDR practitioner. We have an honest, myth-busting conversation about everything EMDR. 

We break down the science and explain how this therapy gets right to the root of problems, not just trauma or PTSD, but anxiety, shame, and those stuck feelings so many of us carry. We pull back the curtain on what an EMDR session actually looks like, breaking down the eight-phase protocol and introducing the innovative world of EMDR intensives - targeted, short-term therapy designed for lasting impact.

Highlights include:
05:30 Science of EMDR
08:45 Addressing misconceptions
12:10 Bilateral stimulation explained
18:35 Traditional phased approach
22:50 Exploring EMDR intensives

Want more?

Head over to Hello Therapy's Substack for an exclusive extra video episode. WATCH NOW!

This week's guest:
Dr Gurpreet Kaur is a Clinical Psychologist and EMDR practitioner who specialises in treating trauma and helping people overcome their imposter syndrome to live life fully without being held back by anxiety or self doubt.  She shares mental health and therapy information on several social media platforms including TikTok, Instagram and LinkedIn and has contributed to several media articles. As well as 1:1 therapy Dr Kaur also runs a group for women who want to overcome their imposter syndrome and has a free resource on her website for anyone who wants to take the first step to resetting their imposter cycle. 

Website
Instagram
TikTok

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In this episode, I unpack the concept of attachment anxiety - where it comes from, how it develops from our earliest experiences with caregivers, and how it can lead to unhelpful patterns in our romantic relationships. I outline the main signs of attachment anxiety and the coping strategies - sometimes called defence mechanisms - that people use to feel more secure, and most importantly, I share practical tips for building a more secure relationship with yourself and your partner.

Whether you catch yourself constantly checking your partner’s social media, ruminating over every conversation, or feeling like you’re giving too much and neglecting your own needs, this episode is packed with supportive insights and actionable advice to help you better understand and manage attachment anxiety.

Want more?

Check out our Attachment Anxiety Mini Guide  packed with helpful tips, self reflective prompts and tips to help you feel more secure in your relationship. Download HERE.

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

This week I'm joined by Dr. Amber Johnston, a leading Clinical Psychologist and Neuropsychologist, to unpack the science behind pain. We talk about breaking the cycle of fear and avoidance, how stress amplifies pain, and practical steps to reclaim your life. 

Whether you’re battling pain or supporting someone who is, you’ll gain actionable strategies to feel empowered and hopeful again. Listen in and discover how changing your relationship with pain can change everything.

Highlights include:

04:13 Acute vs. Chronic Pain
08:26 Chronic Pain's Impact on Social Plans
11:36 Subjectivity of Pain Perception
15:49 Brain's Complex Pain Processing
18:59 Perception's Role in Chronic Pain
22:10 Understanding Fear Avoidance Cycle
25:21 Rethinking Pain Signals
30:18 Impact of Lifestyle on Health

Want more?

Head over to Hello Therapy's Substack for an EXCLUSIVE mini interview where I ask Dr Amber why she specialised in pain and what her personal, go-to pain management strategy is. Watch HERE.

This week's guest:

Dr Amber Johnston, a practicing clinician specialising in Clinical, Health, Pain Management, and Neuropsychology, offers her expertise to individuals facing a broad spectrum of challenges - from those with mild stress looking to build healthier emotional tools, to those with more significant clinical diagnoses that need formal, specialised treatment. Amber also works with individuals who do not meet clear psychological or medical diagnosis, those requiring cognitive assessment or emotional support following a neurological injury or stroke, those with complex chronic medical conditions, and those with medically unexplained symptoms/Functional Neurological Disorder including health anxiety. In her capacity as the founder and director of Healthy Mind Psychology, Amber leads a team of over 26 doctoral-level Psychologists. Her mission is to expand understanding of the mind/body connection and emphasise the important message that psychological understanding is important for everybody.

Follow Amber:

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

In this episode I discuss five common habits that anxious people tend to do which can keep anxiety going. I also provide actionable strategies to manage and cope with anxiety. I explore the detrimental effects of worry and overthinking, avoidance, catastrophising, hypervigilance, and the desire to eliminate anxiety. 

To help you manage anxiety effectively, I talk through evidence-based tools such as mindfulness, gradual exposure, reality checks, grounding exercises, and acceptance techniques.

Highlights include:
00:57 Understanding Anxiety and its Habits
01:19 Habit 1: Worrying and Overthinking
02:57 Habit 2: Avoidance
06:15 Habit 3: Catastrophising
09:23 Habit 4: Hypervigilance
11:00 Habit 5: Wanting to Eliminate Anxiety

You can also watch the episode on YouTube. 

Videos mentioned in this episode:

54321 Grounding Exercise

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

This episode can help. I am joined by Clinical Psychologists Dr Jo Mueller and Dr Lauren Breese to discuss the complexities of neurodivergent parenting. We explore common misconceptions about neurodivergent children, the challenges of managing meltdowns and sensory overload, and the mental health struggles faced by parents. 

This conversation is about empowering parents to find ways to cope, and emphasises the importance of community support, practical strategies for stress management, and the need for advocating for your child within educational settings. 

Highlights include:

04:45 Misconceptions About Neurodivergent Children
09:30 Managing Sensory Overload and Meltdowns
16:50 Mental Health Challenges for Parents
23:57 Coping in Neurodivergent Households
31:53 Advocating for Your Child

Want more insights? 

Take a look at the Hello Therapy Substack for an EXTRA interview where we get a little more personal about neurodivergent parenting. 

Check it out HERE.

This week's guests:

Dr Jo Mueller and Dr Lauren Breese are clinical psychologists who run The Neurodiversity Practice with their colleague, Dr Siobhan Higgins. With over 50 years of collective clinical & lived expertise in the world of neurodiversity, they founded The Neurodiversity Practice to make high-quality, evidence-based information & support accessible to a wider audience. The practice offers unique support and resources to parents via The Neurodivergent Parent Space community, to help them navigate neurodivergent family life with authenticity and positivity, plus neuroinclusivity training to practitioners and organisations.

@theneurodiversitypractice
LinkedIn

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Maybe you are looking for guidance on the habits that foster good mental health?

Look no further - in this episode I describe my TOP 5 TIPS for good mental health.

From breaking out of autopilot mode to learning the art of self-compassion, I cover practical ways to enhance your well-being. Discover how to be more present in everyday life, manage your thoughts, and address the basics of self-care. This episode is a guide to understanding and nurturing your mental health, with tips and exercises you can start today.

Highlights include:
01:32 Shift Out of Autopilot
04:25 Learn to Defuse Your Thoughts
05:43 Take Care of the Basics
06:31 Cultivate Self-Awareness
09:13 Be a Friend to Yourself

Try these journal prompts:
1. How did I support myself today?
2. What small win did I experience this week?
3. What did I struggle with today?
4. What am I holding onto that isn’t serving me anymore?
5. How can I be a friend to myself this week?
6. What three small things did I appreciate about my day today?

WANT TO JOURNAL YOUR WAY TO BETTER MENTAL HEALTH? 

DOWNLOAD OUR 10 PROMPTS FOR GOOD MENTAL HEALTH HERE.

You can also watch the episode on YouTube. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Highlights include:
02:09 The Anxiety Cycle of People-Pleasing
08:04 Accepting Judgement and Identifying Important Opinions
09:23 Reframing Rejection and Future Self
12:16 Taking Action Despite Fear

You can also watch the episode on YouTube. 

Plus, stay tuned for some sneak peaks into what's to come in Season 3.

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

This week I am joined by Natasha Scullane, a psychotherapist trained in CBT and EMDR. We delve into the complexities of self-doubt, particularly among women and explore the roots of self-doubt, its impact on personal and professional success, and the societal pressures that exacerbate these feelings. Natasha shares practical strategies for managing self-doubt, emphasising the importance of recognising personal values and taking actionable steps towards building confidence. The conversation also touches on the influence of social media and comparison, encouraging listeners to define their own success and prioritise self-care. 

Highlights include:
08:26 Understanding Self-Doubt and Self-Criticism
20:41 Breaking Free from Comparison
26:43 Daily Practices to Build Self-Trust

Read the blog of this episode

Watch an exclusive mini interview of this episode HERE

This week's guest
Natasha Scullane is a psychotherapist trained in CBT and EMDR, with over 11 years of experience providing therapy and supervision in NHS Talking Therapies. In her private practice, she helps successful women who struggle with self-doubt, guiding them toward clarity and confidence. As a trauma-informed therapist, Natasha works with clients to resolve past experiences which may be manifesting in unexpected ways in the present. She also shares behind-the-scenes reflections on therapy and entrepreneurship in her Substack, Therapreneur Diaries.

Follow Natasha
Website: https://www.natashapsychotherapy.com (1:1 Online Therapy)
@natashapsychotherapy

FREE download: 6 Steps to Navigating Self-Doubt: A guide for Successful Women

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

I am joined by Dr Frankie Harrison, a clinical psychologist, who shares her personal and professional journey through the NICU experience. We discuss the profound emotional and psychological challenges that parents face when their newborns are admitted to the NICU. We touch on the raw emotions of anxiety, PTSD, and grief that often accompany this journey, underscoring the need for increased awareness and support systems for families both during their time in the NICU and as they transition home.

Highlights include:
0:09 Navigating the NICU Experience
4:13 Understanding the Impact of NICU
12:52 Coping With Lost Firsts in NICU
20:49 Navigating NICU Challenges and Beyond

This week's guest
Dr. Frankie Harrison is a clinical psychologist, NICU parent, and the co-founder of Miracle Moon and The NICU Space. Her work combines professional expertise with personal experience, supporting parents through the emotional impact of neonatal care and birth trauma. Frankie is passionate about creating spaces where parents feel seen and supported, which led to the creation of The NICU Space an online community offering resources, connection, and tailored support for NICU parents. Visit Frankie's website at miraclemoon.co.uk, or explore The NICU Space at miraclemoon.co.uk/nicu-space

Follow Frankie:
@miraclemoonuk

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

In this episode I provide practical strategies for having open and meaningful conversations about OCD, whether you're experiencing it or supporting someone who does. I discuss how to manage expectations for that initial conversation, managing disappointment, and how to explain OCD symptoms in relatable ways using metaphors. The episode also includes tips for listeners on how to best support someone with OCD, emphasising the importance of listening and understanding. 

WATCH THE VIDEO HERE.

Highlights include:
01:35 Challenges of Opening Up About OCD
02:54 Tips for Discussing OCD with Others
07:37 Explaining Obsessional Thoughts and Compulsions
11:26 Advice for Supporters of OCD Sufferers

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

In this episode I sit down with perinatal clinical psychologist, Dr. Naomi Gibson, to explore the emotional shifts and challenges couples face after bringing a new baby into their lives.

In this heartfelt conversation, we delve into effective strategies to maintain connection and intimacy amidst the chaos of parenting. Whether you’re preparing for your first child or managing a bustling household, this episode is packed with insights that will help you strengthen your partnership and build a thriving family.

-  WANT MORE IDEAS FOR CONNECTION WITH YOUR PARTNER?

Download our '50 Micro Moments of Connection' guide that will give you lots of great ideas on how to re-connect with your partner even with kids around. Check it out here.

- BONUS VIDEO

Watch an exclusive never heard before mini interview of this episode HERE

THIS WEEK'S GUEST

Dr. Naomi Gibson is a Clinical Psychologist specialising in the ‘perinatal period’- from pregnancy to childbirth and all aspects of the transition to parenthood. She was trained as a psychologist in the UK and is now living and working in Amsterdam since a move with her family during the pandemic.

She is particularly interested in the ways that couple relationships shift and change (for better or worse!) once kids come along, and is passionate in supporting couples to navigate these changes and strengthen their bond during this transformative stage of life.

She recently launched Stick Together- Conversation Cards for New Parents, which are a set of 40 beautifully designed question cards crafted to bring partners closer together, as they navigate parenthood.

Dr Naomi's website

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

In this episode of Hello Therapy, I am joined by Clinical Psychologist and author, Dr Anna Colton as we discuss how parents can foster healthy attitudes towards food and body image in their children. 

Anna shares practical tips on spotting early signs of eating disorders and managing weight and body image concerns. We also explore societal pressures, the impact of diet culture, and strategies for making mealtimes positive. Join us for actionable advice to support your child's mental and physical well-being.

*Watch an exclusive never heard before mini interview of this episode HERE*

*Read the Blog HERE*

Highlights include:
03:46 Addressing Children's Concerns About Body Image
06:52 Understanding Diet Culture and Its Impact
08:16 Promoting Healthy Eating Habits
10:40 Unhelpful Messages Around Food and Body Image
18:30 Challenges with School's Approach to Food Education
21:09 Addressing Parental Body Image Concerns
22:46 Practical Tips for Parents
25:10 Making Veggies Fun for Kids
27:29 Spotting Eating Disorders in Teens
31:21 Gym Culture and Its Impact on Teens
35:40 Key Takeaways for Parents

This week's guest
Dr Anna Colton is a clinical psychologist and has specialised in eating disorders and adolescence for over 20 years. She spent 10 years in the NHS, working at Great Ormond Street Hospital and in other eating disorder services and units, before moving to private practice. 

Anna is a huge believer in prevention where possible and otherwise in early intervention. In addition to her eating disorder and adolescent specialties, she now has a diverse range of niches which include media work, both on screen and radio as an ‘expert’ and behind the scenes assessing and supporting contributors in reality TV shows and documentaries; working in the West End with 'child stars’, and adults with stage fright and performance issues and with barristers and the Bar more widely.

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

FOR AN EXCLUSIVE MINI VIDEO EPISODE JUST FOR HELLO THERAPY SUBSTACK SUBSCRIBERS - CLICK HERE.

This week's guest
Dr Beth Mosley MBE is a distinguished consultant clinical psychologist who specialises in children’s mental health. She has worked in the NHS for over twenty years, providing specialist mental health support and developing innovative mental health provisions in schools.

Dr Beth is the author of Happy Families: How to Protect and Support Your Child’s Mental Health, published throughout the world. Dr Beth’s mission revolves around bridging the gap between psychological

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

In this episode I address common tricks OCD uses to trap individuals in endless cycles of intrusive thoughts and compulsions. I discuss five key tricks: time, urgency, denial, what if, and just in case, and provide practical strategies to counter each. The episode emphasises building awareness and resisting compulsions to break free from OCD's grip.

ACCESS THE EDITABLE OCD TRICKS PDF HERE

WATCH THE VIDEO HERE

Highlights include:
01:09 Understanding OCD's Tricks
01:32 The Time Trick
02:43 The Urgency Trick
04:37 The Denial Trick
06:13 The What If Trick
07:44 The Just In Case Trick

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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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If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

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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. 

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

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

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If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

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

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Website: https://theburnoutpsych.com/ 

Instagram: @the.burnout.psychologist

Retreat: https://theburnoutpsych.com/retreat

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

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

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Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

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

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

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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. 

Website
Instagram

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

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

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Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

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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. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

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

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Follow Ella on Instagram

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

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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. 

In this episode I chat with special guest Dr. Mari Kovanen about the impact of modern dating, particularly the role of online dating apps, on mental health. We delve into key strategies for managing the anxieties that come with swipe-based dating, the importance of personal boundaries, and the benefits of real-life interactions. 

Highlights include:
 
(04:15) The Emotional Impact of Swipe-Based Dating Apps
(09:45) Setting Boundaries and Taking Breaks from Online Dating
(15:30) The Importance of Widening Your Social Circles to Meet New People
(21:50) Understanding Yourself and Your Values Before Seeking a Relationship
(28:10) Navigating the Realities of Ghosting and Online Dating Etiquette

About this week's guest

Dr Mari Kovanen is a chartered counselling psychologist, relationship specialist and attachment trauma therapist turned conscious dating coach. She is also a podcast host for Code To Connection aimed at single men and formerly had a podcast, How To Love Successfully for successful women looking for love.  For the past 15 years she has been working with women and men and helped them in different stages of their relationships. In the more recent years, she has helped both men and women with dating related challenges.

LinkedIn
Website

Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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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. 

In this episode, I chat with perinatal clinical psychologist Dr Romila Ragaven. We discuss the numerous challenges new mums face, including postnatal depression, anxiety, and perinatal OCD. Romila describes the distinction between baby blues and postnatal depression, and we explore the societal pressures and expectations that impact new mums' mental well-being.

This episode aims to normalise the difficulties of motherhood and provide practical guidance for maintaining good mental health after childbirth.

Highlights include:

(05:15) Understanding the Difference Between Baby Blues and Postnatal Depression

(11:42) The Myth of Instinctive Motherhood and the Role of Compassion-Focused Therapy

(18:57) Navigating Postnatal Anxiety and Its Impact on Daily Life

(24:03) Coping with Intrusive Thoughts and Perinatal OCD

(32:11) Prioritizing Self-Care and Seeking Support in the Postpartum Period

About Dr Romila Ragaven

Dr Romila Ragaven is a clinical psychologist specialising in perinatal mental health. Romila is a senior psychologist in the NHS and also runs her own private practice in London. She is dedicated to supporting mothers and families through the transformative stages of pregnancy, childbirth, and the postpartum period.

Website
Instagram

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

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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. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

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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. 

In this episode, I dive into the mechanisms that keep OCD going and provide three essential strategies to tackle them. You'll learn about thought action fusion and how it affects your behaviour, the pitfalls of avoidance and how to confront it, and the dangers of reassurance seeking and alternative ways to cope. This episode aims to empower you with clinical insights and actionable steps to manage your OCD symptoms more effectively.

Highlights include:

(01:38) Understanding Thought Action Fusion

(04:21) The Trap of Avoidance

(06:56) The Reassurance Cycle and How to Break It

(09:07) Techniques to Manage Self and Other Reassurance Seeking

WATCH THE VIDEO OF THIS EPISODE HERE

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Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

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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. 

Highlights include:

(05:15) The Process of Discovering Neurodivergence

(11:42) Understanding Sensory Profiles and Their Impact

(18:30) Accommodations for Neurodivergent Individuals in Therapy

(22:10) Navigating Non-Affirming Environments as a Neurodivergent Person


About 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

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Tell us what you thought of this episode!

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

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

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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. 

Tell us what you thought of this episode!

If overthinking and worry is draining you, start with my 30-minute mini course How to Stop Spiralling. It gives you the exact tools I teach clients to interrupt thought loops in real time.

 If you want something for the moments you’re already anxious or overwhelmed, the Spiral Rescue Kit has guided audios and a printable SOS plan you can use anywhere.

 → Get both HERE (get £5 off when you buy both or gift it to a friend!)

-> SOCIALS <-

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. 

Whether you occasionally experience self-doubt or it significantly impacts your mental health, our discussion aims to offer understanding, validation, and actionable steps toward reclaiming your confidence and self-worth. Stay tuned as we dissect the layers of imposter syndrome and provide you with tools to navigate and counter this pervasive issue.

Highlights:
(25:44) Intergenerational Patterns in Imposter Syndrome
(31:06) High Functioning Anxiety and Imposter Syndrome
(35:52) Exploring Inner Critics and Compassion
(43:22) Key Takeaways - How To Cope With Imposter Syndrome

About this week's guest
Dr Gurpreet Kaur is a Clinical Psychologist and EMDR practitioner who specialises in treating trauma and helping people overcome their imposter syndrome to live life fully without being held back by anxiety or self doubt.  She shares mental health and therapy information on several social media platforms including TikTok, Instagram and LinkedIn and has contributed to several media articles. As well as 1:1 therapy Dr Kaur also runs a group for women who want to overcome their imposter syndrome and has a free resource on her website for anyone who wants to take the first step to resetting their imposter cycle. 

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