Real & Raw: Recent Episodes
Helen Derbyshire
Real and Raw, a podcast with a no BS approach, hosted by Helen Derbyshire. Multiple business owner, first time mum, life coach and self development enthusiast. You can expect to hear conversations about self development, business, mindset, health and fitness, motherhood, relationships, confidence, self love and so much more, all while sharing first hand experiences to hopefully help you for you to relate and gain the most value out of every episode.Are you ready for the Real & Raw truth?𝐋𝐢𝐟𝐞 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐞𝐧𝐪𝐮𝐢𝐫𝐢𝐞𝐬: https://www.thisisrealandraw.com/coaching-page-new𝐅𝐨𝐜𝐮𝐬 𝐆𝐫𝐨𝐮𝐩𝐬: www.thisisrealandraw.com/focus-groups𝐁𝐥𝐨𝐠: www.thisisrealandraw.com Instagram: www.instagram.com/thisisrealandraw𝐅𝐚𝐜𝐞𝐛𝐨𝐨𝐤 𝐂𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 𝐆𝐫𝐨𝐮𝐩: www.facebook.com/groups/thisisrealandraw
Welcome back to The Real & Raw Podcast, and this year we are coming back strong with a new and improved intro, with guest episodes every other week.
I heard this quote from a friend 'some years ask questions, others give answers' this year was certainly a question year, mostly "what the fck". So allow me to bring you up to speed on this year, how I got through depression (for the third time in my life)* and why I'm burning this bitch to the ground and raising from the ashes in 2025 (Hello Phoenix).
In this episode I covered;
- 2024 recap - how I navigated depression, what it taught me and the practical tools I used to get me out of it.
- My word of the year (and why you should have one too)
- My favourite self development and wellness hacks for an optimised 2025
- The new direction I'm taking in 2025
If you're ready to hear conversations that will inspire you, you're in the right place.
Let's dive into The Real & Raw Podcast.
If you loved this episode and you want to be in with the chance to win a free session of life coaching then tag me on @helenderbs + @thisisrealandraw and let me know what you loved about it!
Thanks for listening,
Helen x
In this episode I was joined by a former long standing life coaching client, and friend of mine, Hannah Barrett who featured on the podcast in 2021, Episode 15.
Within this episode, we spoke about her journey of discovering her purpose, following a life altering accident which led her to where she is today, a qualified personal trainer, sports massage therapist and reformer pilates instructor as well as a first class honour degree graduate in Physiology which she went back to university for at the age of 30 to pursue an entirely new life path which has also led her to opening her own business, Physical Finessewhere she teaches 1:1 Reformer Pilates, coaching people of all ages & promoting increased strength & mobility through a unique combination of stretching & strengthening.
Hannah will soon also be offering private Physiotherapy to help people recover & find themselves again, following injury; something she is highly passionate about following her own life experiences.
Reformer pilates has become extremely trendy the last couple of years, so I wanted to hear from Hannah:
- Why is pilates all of a sudden become popular?
- Is it worth the hype?
- Who and what is it for?
- Where should you start as a beginner?
- How can this help me regardless of my age?
- What else can I do to improve my overall health especially in regards to strength and mobility.
You're going to love this episode.
Find Hannah on Instagram @physical.finesse or visit her website: https://physicalfinesse.co.uk/
In this episode I was joined by Lisa Penny from Fertilityism.
We discussed:
- How to balance your hormones, and the impacts of imbalances.
- Whether the contraceptive pill is hormone imbalances or fertility issues.
- Navigating IVF and pregnancy loss for both men and women.
- How to naturally enhance fertility levels.
- Nutritional advice to support your journey.
- How to live a more holistic lifestyle and manage stress.
Follow Lisa on Instagram @fertilityism https://www.lisapenny.co.uk/
Trigger warnings: Child loss and Fertility Challenges.
In this episode, I talk about how to accept your past mistakes and work on self forgiveness.
In this episode you will learn;
- How holding onto your mistakes impacts you and your mindset.
- Understand why we do this and what it can mean.
- How to analyse your thoughts, actions and behaviours.
- The process for letting go of your past mistakes and making peace with them.
- How to cultivate self love and forgiveness.
If you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandraw
Until next time, have an amazing, day week or month.
Hx
In this episode I was joined by Britains former Strongest Woman where we spoke about how to let go of things that no longer serve you and living a more holistic life.
In this episode you'll hear:
- How to come back from rock bottom
- How to re-connect with your authenticity
- The role masculine and feminine energy can play in business and relationships
- How to let go of what no longer serves you
- Managing work life balance as a high performer and achiever
And so much more!
If you loved this episode, be sure to let me know over on Instagram. You can find Joanna on Instagram @joannamont | https://www.joannamontgomery.com/ https://www.littleriot.com/
Welcome to the first episode of our new series COUPLES THERAPY.
In these monthly episodes, you’ll hear myself and my husband, Chris talk about the topics you send us to discuss, and answer any questions you may have.
This months episode, was all about conflict.
- Conflict Resolution
- Analysing Your Conflict
- Do’s and Don’ts When It Comes To Conflict
- How To Approach Defensiveness (and Stop Being Defensive)
- How We Approach Conflict (In All Phases of Our Relationship)
If you loved this episode, be sure to let me know over on Instagram @helenderbs and send in your topic requests and we will be sure to cover them each month.
Until next time, have an amazing day, week or month.
Helen and Chris x
I was joined by the GLOW up queen, Izzy Utterson. She has amassed 155k followers on TikTok where she shares the best of her glow up tips, to help you feel and look your best, inside and outside.
Within this episode we discussed her top tips for:
- Breaking your negative habit cycles
- Glowing up physically and mentally
- Navigating through triggering experiences of environments
- Reducing inflammation and improving your sleep quality
You can find Izzy on Instagram and TikTok @izzyutterson
If you loved this episode, be sure to let me know over on IG @helenderbs / @thisisrealandraw
Welcome back to The Real & Raw Podcast!
In this weeks episode, I will be providing you with a life update, with some lessons I've learnt along the way.
The Real & Raw Podcast is ELEVATING and you can expect to hear guests covering your favourite topics every 2-3 weeks, in addition to the newly launching COUPLES THERAPY episode which you will hear at the end of every month.
If you have any questions or topics you'd like covering, or you'd love to be a guest on the podcast, please drop me an email via info@thisisrealandraw.com
Until next time, have an amazing day, week or month.
Hx
This is one of my most asked questions on social media since I decided to transform my style 3 years ago. I wanted to put together this long format conversation to help anyone who is looking to either overhaul their style, or simply make a few tweaks.
Building a capsule wardrobe will not only elevate your entire look but it will save you money in the long run, a not to mention the planet by no longer investing in items that are fit for single wear purposes.
In this episode you will learn:
- The steps I took to change my style (where I started and what I did)
- How to analyse your existing wardrobe
- How to build a capsule wardrobe
- How to improve your shopping habits
- How to define YOUR personal style and stop dressing like everybody else
- Why this is important from a spiritual and self development perspective
- Other ways that you can improve and elevate your style in beauty and skin care related ways
If you love this episode or have any questions, feel free to drop me a DM over on Instagram @helenderbs @thisisrealandraw
Until next time - have an amazing day, week or month!
Hx
Money is such an interesting topic, and it's one we aren't taught anything about through the educational system, and therefore rely on our parents to guide us with financial literacy. Unfortunately for some, this may have shaped your relationship with money in a limiting way. Whether you view money as something that should be held onto, or if you see money as meaningless which can lead to poor spending habits. Regardless of your existing relationship with money, this podcast episode will provide insight and help you to challenge your existing belief systems and hopefully shape them into more positive ones.
In this episode you will learn;
- Understand the philosophy between money and happiness and whether that exists.
- Explore and improving your relationship with money and how to spend more mindfully.
- Which practices should be added and when in an age appropriate way.
- How to analyse your belief systems around money.
- How to incorporate spiritual belief systems around money and finances.
- How to attract wealth when manifesting.
If you loved this episode, don't forget to leave a review and tag me over on Instagram @helenderbs and @thisisrealandraw.com
Until next time, have an amazing day, week, or month!
Hx
In this personal episode, I share with you the 7-8 years of research and thoughts that went into the decision to have a rhinoplasty surgery in August, 2023.
This is a comprehensive episode for anyone considering the same procedure, I talk about my backstory and decision into why I had this surgery now vs in the past, why I chose the surgeon I chose, the procedure itself, the day of surgery, cost, and the recovery.
You can read my blog which covers Surgery and Self Love over on https://www.thisisrealandraw.com/post/surgery-aesthetics-and-self-love
If you have any questions you'd like to ask me, feel free to drop me a direct message on Instagram @helenderbs and within reason I will respond where possible.
Please note - this episode is not designed to glamorise cosmetic surgery, and any surgeries you have, should be deeply considered beforehand and researched thoroughly - this episode or any social media posts/messages relating to my surgery, are merely from personal experience and not a replacement for medical advice.
In this episode, we'll embark on a journey that's very close to my heart – understanding the significance of taking care of our brain and spreading awareness about Alzheimer's.
Alzheimer's has deeply impacted my life and the lives of my loved ones and through this episode, I want to share my experiences and struggles, whilst raising awareness and shedding light on the importance of early detection and compassionate support for those affected.
In my personal quest to care for my brain and emotional well-being, I've discovered the incredible power of eating and living to have a healthier brain. I'll be sharing with you the simple yet transformative mindfulness practices that I incorporate into my daily life. These techniques not only strengthen brain function but also reduce stress and foster emotional resilience.
By the end of this episode, my hope is that we'll come together as a community, united in raising Alzheimer's awareness and fostering a mindful approach to brain health. Let's be there for those affected, offering support, understanding, and empathy as they navigate through this challenging journey.
Let's embrace mindfulness and compassion to create a world where no one faces Alzheimer's alone.
https://www.alzheimers.org.uk/
In this episode, I explain the power of mindfulness in nurturing your child's emotional well-being. Discover practical tips and exercises to incorporate mindfulness seamlessly into your family routine, to build confidence, resilience, and compassion. Help me to create a healthier and happier future generation! Let's embark on this transformative journey together!
In this episode you will learn;
- How to seamlessly add mindful practices into your child's life.
- Why it is important to teach our children mindfulness.
- Which practices should be added and when in an age appropriate way.
- The science behind our children's brain development and why mindful practices are crucial during early years.
- How you can adopt similar mindful habits into your own life for a happier and healthier life.
For more tips on Journaling + Meditation please visit
Episode 28 - Bridging The Gap on: Journaling
Episode 37 - Bringing The Gap on: Meditation
Join me on this powerful episode on "Your Fears Are Clues | A Guide On Facing Your Fears & Becoming Fearless" as I guide you on a transformative journey towards embracing your fears, unlocking your full potential, and discovering the incredible heights you can reach when you turn your fears into inspiration.
Discover how to navigate the labyrinth of fear and learn powerful strategies to transform your anxieties into stepping stones towards your dreams. As always, with vulnerability and authenticity, I'll be sharing practical advice and real-life examples of how fear can be a catalyst for remarkable achievements and a life fully lived.
Through engaging discussions, empowering exercises, and thought-provoking anecdotes, this episode invites you to challenge the limitations fear imposes on your life. Learn how to harness fear's energy to propel you forward, allowing it to become a powerful motivator rather than a paralyzing force.
It's time to rewrite the narrative surrounding your fears and unlock your full potential.
In this transformative episode of "From Bodybuilding to Wellness & Healing The Relationship With Your Body," I dive deep into the journey of healing and nurturing the most important relationship in your life – the one with your body.
The Real & Raw podcast offers a safe and compassionate space where we explore the path to rediscovering self-love, acceptance, and a profound connection with our physical beings.
Join me as I embark on a transformative conversation about body image, mental health, and holistic well-being. Through my own personal story and experiences, practical insights, and empowering strategies, I unravel the layers of body shame, unrealistic beauty standards, and societal pressures that often hinder our ability to embrace our bodies wholeheartedly.
Throughout the episode, you'll gain invaluable tools and perspectives to help you on your own journey towards healing your relationship with your body. Discover how to break free from harmful self-talk, release negative body image narratives, and develop a nourishing self-care routine that honors your unique needs.
I also discuss the profound connection between body and mind, discussing the importance of mindfulness, self-compassion, and cultivating a positive body image. Through guided exercises and practices, you'll learn how to reframe your mindset, cultivate gratitude for your body's capabilities, and celebrate its beauty in all shapes and sizes.
Whether you've struggled with body image issues for years or simply want to deepen your self-acceptance, this episode is a powerful resource for fostering a healthier and more loving relationship with your body. Tune in to "From Bodybuilding to Wellness & Healing The Relationship With Your Body," and embark on a journey of self-discovery, empowerment, and ultimately, liberation from societal pressures. It's time to reclaim your body and embrace the beauty of your own unique journey towards wholeness.
Until next time,
Have an amazing day, week or month!
Hx
I am a huge advocate of mental health and bringing more awareness to the challenges millions of people face on a daily basis that inhibit their life. But it is also my duty and passion to provide you with the tools that I truly believe can support you in managing these challenges in a more holistic and mindful way.
Within this episode I talk to you about;
- How to manage stress and anxiety
- What to look out for when it comes to burn out
- Some of the things that cause anxiety that you may not even be aware of
- How to make lifestyle changes that will support you in managing such feelings and emotions
- The mental and mindful toolbox that I use, and you can use to support your mental health
As always, drawing on personal experience to remind you that you are never alone in anything that you feel.
If you found value in this episode, I would love to hear from you over on Instagram @helenderbs / @thisisrealandraw
Until next time, have an amazing day, week or month!
Hx
How to live a life that makes you happy, brings you fulfilment and lives in alignment with your values;
In this episode you'll learn;
- The questions to ask yourself to live a life more authentic to you
- How to infuse more colour and vibrancy into your life
- What social media tells us about how people truly feel about their lives
- How to visualise your long term goals and create an action plan for those plans
- How to align your day to day life with your core values
- Why social media makes us compare ourselves to others + how to avoid this
- How to spend time mindfully on social media
- How I stopped living 'for the gram' and focused more on my actual life + how you can too
If you loved this episode, don't forget to let screenshot and tag me over on Instagram @helenderbs + @thisisrealandraw
Until next time, have an amazing day, week or month.
Hx
It's my 31st birthday and the podcast has undergone a mini facelift! You can expect new topics and a new format to the episodes moving forward! I hope you love it half as much as I loved creating this for you.
In this episode, I talk to you about some of the pivotal lessons I have learnt in the last year since I turned 30. Lessons for not only the mind, but the body and soul too.
As always you can expect to hear some real, raw and vulnerable first hand experiences that I've been working through this past year and the lessons that have come with that journey.
If you loved this episode, don't forget to let me know over on Instagram @helenderbs and @thisisrealandraw
Until next time, have an amazing day, week or month!
Hx
Core Values are one of my favourite topics to talk about. I truly believe they are at the epicentre of happiness. They are what drives our moral compass, they guide us in our decision making, and they allow us to live a more fulfilled life. Not only this, by self-love is a by-product of having core values.
If establishing your values and living in alignment with them feels overwhelming to you, or if it's something you want to do, you're going to want to listen to this episode where you're going to hear all about;
- What are core values + how to define them
- Why is it important to have core values
- What it looks like and how it feels not to have values
- My step by step process on defining them
- How to set goals and day-to-day behaviours based on your values
- The benefits of having core values
- How core values ties into self-love
If you loved this episode, tag me over on instagram @helenderbs @thisisrealandraw
Until next time, have an amazing day, week or month!
Interested in life coaching? Get in touch; info@thisisrealandraw.com
Do you ever find yourself feeling intimidated by other women, whether how they look/present themselves or even their success? This can show up as jealousy, it can show up as fear, it can stop you from achieving your goals, it can make you feel low, but most importantly, it can tell you everything you need to know about what it is YOU need to work on.
I also share my top confidence tips on how to become a more confident woman, inside and out!
This episode concludes my Women's Month Series which was made up of four episodes focusing on how to become a more empowered and unapologetic women.
Recap:Week 1: Self Discovery + Empowerment
Week 2: How To Be An Unapologetic Career Driven Mom
Week 3: How To Tap Into Your Feminine Energy
Week 4: How To Stop Feeling Intimidated By Other Women's Success (+Become More Confident)
Let me know what you thought of this episode over on Instagram @helenderbs / @thisisrealandraw
In this episode I talk to you all about feminine and masculine energy.
This may or may not be a term you're familiar with, but it's one that I feel is so incredibly important and beneficial to know about.
If you've ever felt just 'off' in certain situations, whether your relationship, your personal life or even your work, it may be because you're in the wrong energy at the wrong time.
Everyone, men and women, need a blend of both energises, so it's about knowing where and when you best sit in each.
You will learn about;
- What feminine and masculine energy is and means
- How this can show up in your life and create positive change and/or conflict
- How to tap into your divine feminine energy
- How to stop being in your masculine energy in relationships
- The importance of both energies from both genders within relationships
If you loved this episode, don't forget to screenshot and let me know over on Instagram @helenderbs / @thisisrealandraw
This episode was a little different than my usual, I talk to you about the journey I've been on since becoming a mother who is passionate about her career whilst providing you with the tips on how to implement this for yourself, things you need to know, things that helped me, and things I still struggle with.
I have always felt career moms are misrepresented and I wanted to stand with the women who do juggle both, as well as providing tips and comfort for those who will become mothers in the future and share the same fears I used to about "how on earth will I do it all?"
I'm here to tell you, IF you want to, you can have it all, you can do it all. You can be successful in your career and an amazing present loving mother. YOU CAN, I CAN, WE CAN.
Let's represent the powerful career driven moms of our society, together.
If you loved this episode - let me know over on Instagram @helenderbs / @thisisrealandraw
In this episode I talk to you about how to develop a deeper level of self awareness and how to get to know yourself better and at a deeper level.
Self development has amazing tools, but I find so many of them allow us to go horizontally (adding more and more rituals/skills such as journaling, meditating etc) when the key is to develop the tools that allow us to dig deeper and peel back those layers so that we know ourselves to the core of our being.
This month I am sharing episodes all about how to become a powerful, empowered woman in alignment with International Women's Day.
I am exceptionally passionate about helping women and providing them with the tools that they can use to allow them to live a happier and healthier life in a realistic easily digestible way.
If you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandraw
Until next time, have an amazing day, week or month!
Hx
Leveling up to me means a multitude of things from taking myself to the next level in my career, deepening my belief systems, optimising my life, becoming more confident and self aware.
I am extremely passionate about people understanding the step by step processes to take to become their most authentic selves, so it is paramount for me to share with you the very things I do / have done to get me to where I am today because I wasn't ALWAYS this version of my self.
In this episode you're going to hear about;
- The power of self belief
- How to become more confident
- The 411 on boundaries and how to approach them
- How to step outside your comfort zone and face your fears
- How to think more positively about yourself and your goals
- Affirmations and how to re-programme your subconscious mind
If you loved this episode let me know over on Instagram @helenderbs / @thisisrealandraw
For information on life coaching visit www.thisisrealandraw.com
So many of you ask me for tips on becoming more spiritual so this weeks episode provides you with just that!
I find elements of the spiritual community can sometimes feel a little overwhelming and quite far away from where we are currently at especially in the start of our self development and spiritual journey so I wanted to put together a very simple and tangible episode for you to help you to bridge the gapfrom where you're currently at, to the next step!
In this episode you'll hear all about
- What spirituality is
- Some of the terms you may see on social media explained
- How to deepen your spiritual beliefs
- Some of the rituals and processes I like to follow
- The spiritual beliefs I hold and how I personally feel they've helped me in my personal, romantic and business life.
- My favourite books on spirituality
As always if you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandraw
For information on life coaching please visit www.thisisrealandraw.com
If you've ever been heartbroken or are currently heartbroken, you'll know how hard it is. You might not be able to get out of bed, you may feel so low, hurt, lost and confused.
In this episode, allow me to walk you through my guide to heartbreak followed by dating after heartbreak and the importance of self love.
Whether this is something you are currently struggling with, have in the past, or are currently dating now, you will find a ton of value that teaches you how to navigate through different phases of your life when it comes to dating and relationships.
In this episode you will learn;
- How to navigate through heartbreak
- What to do when you’re single
- Dos and don’ts after heartbreak
- How to raise self worth
- Why you should never close your heart on love + connection
- Dating after heartbreak
If you loved this episode, don't forget to screenshot and tag me on Instagram and let me know your favourite part! @helenderbs @thisisrealandraw
Happy New Month! You may have just finished Dry January and are wondering - what's next? I know I certainly was, which is why I've put this episode together to talk to you all about living a sober lifestyle.
Alcohol is an unusual topic of conversation, as most do not give their relationship with alcohol much thought unless it is a negative one.
Regardless of your relationship dynamic with alcohol consumption, you may be wanting to reduce your intake, eliminate it completely, or you're simply curious about the SOBER CURIOUS MOVEMENT.
In this episode I talk to you about
- How to sustain an alcohol reduced life
- Why so many people are becoming more aware about their alcohol intakes
- The impact this can have on your self love journey
- My top tips for consuming less alcohol
As mentioned in this episode, I am on this journey too! I am only discussing my opinions, tips and personal approach. This podcast episode should not be taken as medical advice for anyone suffering with alcohol dependency issues.
Trigger warning: Alcohol Consumption / Dependencies
In this episode I walk you through my 5 step process to living a happier and healthier life, using the very processes I use with my life coaching clients to support them in having more self awareness, a deeper connection with themselves and ultimately a more fulfilled life.
You can expect to hear;
- How to ask yourself the right questions and develop a deep level of self awareness
- How to dive deeper on those questions and get to the root cause
- Understand how to remove people or things that aren't contributing to your happiness as well as understanding and appreciating those that do so you know where to invest your time and energy
- Understanding forgiveness, both of others and of ourselves so that we can set ourselves free from the past
- How to visualise your future self, and most importantly, how to align your behaviours and actions to BECOME that version of yourself.
For life coaching enquiries please contact info@thisisrealandraw or visit www.thisisrealandraw.com
Let me know your favourite parts of this episode over on Instagram @helenderbs + @thisisrealandraw
In this episode I talk to you about people pleasing, something so many people suffer with according to my Instagram stories over 700 of you needed to hear this episode.
Within this episode you will hear about the following;
- What people pleasing is in all of its different formats (as you may be doing it without even realising)
- The effect people pleasing has on you and your journey
- What it truly means to people please
- How to stop people pleasing, set boundaries and protect your peace
If you'd love a part 2 let me know over on Instagram @helenderbs / @thisisrealandraw
Today is 'Blue Monday' which is considered to be one of the lowest emotional days for people across the world.
I wanted to put this episode together not just to help you today, but to help you moving forward and for you to understand how to navigate through low days (as we all have them), what they might mean, and how to generally cope through difficult periods of your life.
In this episode you will learn;
- About emotions - what they mean and how to honor them
- How to regulate and manage your emotions
- Why you might not have known this beforehand
- How to analyse your life to understand if the low days = a deeper rooted issue
- General tips for mental health that I personally use and follow
- Things to avoid that can harm your mental health
If you find yourself struggling with mental health, please feel free to reach out to the below resources;
- Samaritans. To talk about anything that is upsetting you, you can contact Samaritans 24 hours a day, 365 days a year. You can call 116 123(free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Samaritans Welsh Language Line on 0808 164 0123 (7pm–11pm every day).
- SANEline. If you're experiencing a mental health problem or supporting someone else, you can call SANEline on 0300 304 7000 (4.30pm–10.30pm every day).
- National Suicide Prevention Helpline UK. Offers a supportive listening service to anyone with thoughts of suicide. You can call the National Suicide Prevention Helpline UK on 0800 689 5652 (6pm–3:30am every day).
- Campaign Against Living Miserably (CALM). You can call the CALMon 0800 58 58 58 (5pm–midnight every day) if you are struggling and need to talk. Or if you prefer not to speak on the phone, you could try the CALM webchat service.
- Shout. If you would prefer not to talk but want some mental health support, you could text SHOUT to 85258. Shout offers a confidential 24/7 text service providing support if you are in crisis and need immediate help.
- The Mix. If you're under 25, you can call The Mix on 0808 808 4994(3pm–midnight every day), request support by email using this form on The Mix website or use their crisis text messenger service.
- Papyrus HOPELINEUK. If you're under 35 and struggling with suicidal feelings, or concerned about a young person who might be struggling, you can call Papyrus HOPELINEUK on 0800 068 4141 (weekdays 10am-10pm, weekends 2pm-10pm and bank holidays 2pm–10pm), email pat@papyrus-uk.org or text 07786 209 697.
- Nightline. If you're a student, you can look on the Nightline website to see if your university or college offers a night-time listening service. Nightline phone operators are all students too.
In this episode I walk you through some key pieces of advice I would give my younger self about topics relating to love, relationships, sex and self worth.
As a 30 year old women who has been actively self developing for the last 4.5 years, and coaching women for the past decade, I feel like I have gained a variety of useful tips that can help you to either feel related to, help you to navigate through situations or avoid them entirely.
If you loved this episode, don't forget to leave a review, screenshot this episode and tag me over on Instagram! @helenderbs @thisisrealandraw
Happy New Year! Starting the new year off with an episode all about taking yourself to the next level in 2023.
Whether you’re a self development beginner or a few years into your journey, this episode will help you to understand how to take yourself to the next level with easy and manageable steps.
I walk you through the very exercises I use with my life coaching clients to support them in achieving their goals. You can also expect to hear my thoughts on manifesting!
If you loved this episode don’t forget to leave a review and tag me on IG letting me know your favourite parts! @helenderbs @thisisrealandraw
In this episode I walk you though how to implement and maintain mindful habits through the month of December. The festive period can be a time filled with social occasions, different routines, more food and alcohol and less of your usual structure and routine.
I teach you a holistic approach to goal setting ahead of the new year, how to do a deep dive on your annual reflection and how to think more analytically towards your goals, habits and achievements whilst practicing self compassion and developing on your self awareness.
After this episode I will be taking a short break and returning on January 1st, 2023! Until next time, have an amazing, day, week, month, or year.
Hx
In this episode I talk about what it truly means to be successful and why your definition of the word success may be the very thing leaving you feel like you're lacking fulfilment in your life.
- What success means
- How to be more successful
- My top tips for being successful in business, life and health!
Follow me on Instagram + TikTok @helenderbs | @thisisrealandraw
Until next time, have an amazing day, week or month!
Hx
Trust is such a multi-dimensional concept. We often believe that trust only extends to whether we trust an individual not to cheat or betray is, but trust goes so much deeper than that.
In this episode I will unpack what it means;
- To truly trust someone
- How trust is built, and how it's broken
- Does checking their phone = trust?
- What to do when the trust is broken
If you loved this episode don't forget to screenshot and tag me over on Instagram @helenderbs / @thisisrealandraw
TikTok: http://tiktok.com/@helenderbs
Welcome back to my monthly CONFESSIONS episode where I take you through a life update touching on the topics I'm working on or have worked through and even things I'm struggling with so you can hear from a first hand experience how I navigate through those situations and challenges.
In addition to this I provide you with the full moon ritual that helped me seriously EVOLVE!
If you loved this episode, give it a screenshot and tag me on Instagram @helenderbs / @thisisrealandraw
Until next time, have an amazing day, week or month!
Hx
In this episode I cover the topic of when your partner is interacting with people from the other gender on social media. Do you get told that "it's only instagram, or that you're over-reacting?" Then this is the episode for you! As I walk you through how to address these topics in the most effective way so that you get the outcome you deserve, one way or another.
Whether this topic specifically bothers you within a relationship, this episode touches on the problems related to your partner invalidating your emotions and how to communicate effectively within a relationship dynamic or if you are newly dating.
Let me know if you'd love a part two and what you're favourite parts of this episode and key take aways were over on Instagram @helenderbs / @thisisrealandraw
This #BridgingTheGap mini series is designed to help you BRIDGE THE GAP between where you are at currently to where you want to be. I truly believe that one of the fundamental parts of us achieving our goals is understanding the steps we need to take along the way. It can be extremely overwhelming thinking about our end goal whilst we’re not even on the starting blocks yet. Allow me to walk you through an episode all about MORNING + EVENING ROUTINES, so that you can make the space for not only mindful holistic habits, but also time for yourself!
In this episode you will find out;
- How to create a morning and evening routine that you’ll LOVE!
- Understand how to optimise your sleep
- Why having a mindful routine is important
- My top tricks for consistency and sustainability when it comes to AM+PM routines!
This #BridgingTheGap mini series is designed to help you BRIDGE THE GAP between where you are at currently to where you want to be. I truly believe that one of the fundamental parts of us achieving our goals is understanding the steps we need to take along the way. It can be extremely overwhelming thinking about our end goal whilst we’re not even on the starting blocks yet. Allow me to walk you through an episode all about MEDITATION, so that you can introduce this wonderfully soul nourishing ritual into your daily routine.
In this episode you will find out;
- What meditation is
- How to do it and the different methods
- Why it’s important
- My top tricks for consistency with meditation
Mentioned in this episode;
Insight Timer App
My 5 minute morning meditation: https://insig.ht/SIhEb5MrWsb
Manifestation meditation I love: https://insig.ht/iT1DL3NrWsb
My bed-time meditation: https://insig.ht/5fcGMPOrWsb
Honouring your journey: https://insig.ht/7SQypRQrWsb
Healing Course: Long meditation for Healing: https://insig.ht/bRIzTeTrWsb
Are you interested in life coaching or curious as to what it is? Then this episode is for you. I put this episode together so that I can direct potential clients or those simply interested in life coaching or business coaching services with myself.
Within this episode I also touch on some of the things I frequently help my clients with and the advice and support I give them that you will be able to implement into your life if those challenges resonate with you and your personal development journey.
For life coaching information please visit www.thisisrealandraw.com or reach out to me directly via email info@thisisrealandraw.com
Services available;
- LIFE COACHING
- BUSINESS COACHING COURSE + COACHING
- GROUP COACHING + WORKSHOPS
- CORPORATE WELLNESS
Did you start the year feeling inspired and motivated and now you’re feeling perhaps the opposite, maybe you achieved some of your goals but not all of them and you’re feeling a bit flat, deflated or frustrated. Maybe you’re even beating yourself up over it? But fear not because in this episode I walk you through the very strategy I use and the one I teach my life coaching clients to ensure you remain on track with your goals whilst reflecting on them honestly to understand perhaps why you didn’t achieve certain goals and how you can ensure that you make the most out of the rest of 2022.
In this episode you will learn;
- How to reflect on your goals WITH COMPASSION
- Motivation vs consistency and the role they play in your goals
- How goal setting correlates with self love
- How to understand your goals on a deeper and more holistic level
If you loved this episode don’t forget to leave a review!
Screenshot this episode and share to your social media + join the Real & Raw community! @helenderbs / @thisisrealandraw
You've most likely heard or seen the term SELF LOVE before and perhaps wondered why you don't have it, how on earth you obtain it, or what it even means?
In this episode I explain what both self acceptance and self love truly mean, how the two go hand-in-hand, and yet differ in so many ways. You will also learn;
- What is self love really (and what it isn't)
- How to find + work on your self love
- What is self acceptance
- How do you start with self acceptance + why is it important
Hit the play button and let's get into this weeks episode!
Hx
@helenderbs / @thisisrealandraw
Officially two years into my motherhood journey I thought it was important to do a round up of the things I've learnt since becoming a mother, not about how to raise a child (which is a WHOLE other ball game) but how to mentally cope and navigate through this whirlwind that is known as parenting! Personally I feel like there isn't enough long format conversations discussing the challenges we face as mothers (and the anxiety!) that draw on the mental challenges we face as women and mothers. Whether you're a mother, soon-to-be mother, or not a mother at all, you will find value in this episode that you can transfer in to your own life / journey.
In this episode you'll hear about;
- The mental strain motherhood can put on you (& how to cope)
- The importance self development has within my motherhood journey
- The questions to ask yourself + your partner before thinking of having another child
- How I run multiple businesses and manage motherhood (& the challenges that come with this)
If you love hearing episodes around MOTHERHOOD then let me know over on Instagram @helenderbs & @thisisrealandraw
Are you tired of getting in your own way? Time after time you set a goal and then struggle to follow through with it because you've acquired a set of limiting behaviours that conflict with achieving the desired outcome of your goals. I want you to know that SO many people do this, and there is a deep-rooted reason as to why, it's not because you're "lazy or un-motivated" it's because there is a part of you that needs some TLC, nurturing and healing.
It's not just our goals that we sabotage, we can do this within relationships / friendships and our careers.
In this episode you'll find out;
- What self sabotage is
- Why we do it
- Most importantly - how to stop it!
As always, touching on first hand authentic experiences so that you can feel related to, heard and seen. Remember, we are in this together, and I am here to help you in bridging the gap from where you are at currently to where you want to be.
So let's hit the play button and get into this weeks episode!
Hx
As a part of the re-launch of Real & Raw, I will be sharing a ONCE monthly episode called CONFESSIONS, whereby you can get to know me on a deeper level, understand the challenges I face and how I overcome them. Imagine sitting down with a friend and catching up, this is exactly how I want this episode to make you feel, so grab yourself a cup of coffee, tea or something stronger, because it’s time to CONFESS.
Submit your anonymous question here; https://forms.gle/UympGNmd3R6oAz1S6
If you loved this episode don’t forget to leave a review!
Screenshot this episode and share to your social media + join the Real & Raw community! @helenderbs / @thisisrealandraw
We hear the term 'discover your purpose' everywhere, and you might be feeling overwhelmed by the concept, unsure what your purpose in life is or even how to discover it.
In this episode I talk you through;
- What it means to discover your purpose
- What it doesn't mean to discover your purpose
- How and where to start discovering yours
- Why money should never be your purpose
As always, drawing on personal authentic experiences!
If you loved this episode, don't forget to tag me on Instagram @helenderbs + @thisisrealandraw
And if you could be so kind to leave a review if you listen on Apple Podcasts!
Until next time, have an amazing day, week or month.
Hx
In this episode I talk to you about mindful dating rather than mindless! Whether you believe in marriage or not, the point of this episode is to shine a light on whether you are repeating your dating habits or not.
Within this episode you will find out how to ask yourself the right questions to establish whether the guys/girls you’re dating are just hot vs long term relationship appropriate.
Incase you didn’t realise, our time on this planet isn’t unlimited so let’s not waste our time dating the wrong types of people.
If you loved this podcast don’t forget to tag me on Instagram @helenderbs @thisisrealandraw
As a part of this mini series I help you to bridge the gap from where you are at presently to where you want to be through the practice of journaling.
- What is journaling
- How it will benefit you
- How to start journaling
- Journal prompts
- Taking you through my journaling practice
You can find the journal prompts referenced in this episode over on www.thisisrealandraw.com
This episode was highly requested by my Instagram followers and I wanted to put this together to provide you with the tools on how to communicate effectively about sex with your partner or somebody you are dating. Within this episode you will also hear me discussing sex as a single female and the impact casual sex can sometimes have on self worth and how to impose boundaries in order to protect yourself through your healing and evolutionary phase.
If you loved this episode, don't forget to leave a review, screenshot this episode and tag me over on Instagram @helenderbs & @thisisrealandraw
We hear the term 'inner child' mentioned a lot but have you ever thought about healing your inner teenager?
Your teenage years can be an extremely confusing time, as you experience hormones, friendship dynamics, you're more aware of things within your home, you're developing into a man or woman, you're being told to make decisions, yet at the same time you're not being fully trusted by adults. You find yourself in this limbo between being a child who can rely on others to becoming an independent adult.
You don't have to of experienced something traumatic in your teenage years in order to heal that period of your life. Sometimes revisiting our past allows us to make sense of our current situation, thoughts, feelings and behaviours.
In this episode you will learn what healing the inner teenager means, and most importantly how to do that!
If you love this episode, don't forget to leave a review and tag me on social media @helenderbs & @thisisrealandraw
In this episode I take you through my personal journey of body dysmorphia, self hatred and loathing to self love and body acceptance. I take you through some things I have never shared anywhere publicly before to hopefully give you an insight into how dark body dysmorphia is and can be and how I navigated my way through it so that those who can relate to some of my experiences are given hope and faith that there is light at the end of the dark tunnel.
Trigger warning: Mentions of disordered eating and eating disorders mentioned throughout.
Follow me on Instagram: www.instagram.com/helenderbs & www.instagram.com/thisisrealandraw
This episode is for those who are either at the start of their self development journey or someone who is perhaps feeling a little stuck in their journey and would like some tips for how to improve their mindset and shift their perspective.
Part 2: Taking Your Self Development To The Next Level (Coming Soon 13.06.22)
Subscribe to the Real & Raw 411 newsletter www.thisisrealandraw.com
Instagram: @helenderbs / @thisisrealandraw
Get in touch: info@thisisrealandraw.com
In this episode I will be taking you through what it means to 'break up with your friends'.
Friendships are an integral part of being a human, so it's wildly important that these friendships are healthy and supportive.
Exiting friendships doesn't have to result in conflict, drama or arguments and in this episode I teach you how to break up with your friends in a respectful manner!
Don't forget to leave a review and tag me on Instagram @helenderbs @thisisrealandraw
In this episode, I am joined by my partner Chris. We discuss the topic of communication and it's importance within relationships. We take you through our journey of communication and how it's evolved overtime, the role it played whilst we navigated through dating to becoming exclusive, how it plays as a role now, and how it can benefit you in your relationships.
Whether you are single, dating or married, you're going to find a ton of key takeaways in this episode from both a female and male perspective to help you have the relationships you truly deserve.
Don't forget to leave a review and to tag my on Instagram @helenderbs / @thisisrealandraw
Enjoy!
In this episode I'll be taking you all of my mindful habits and wellness rituals on a super granular level as well as the journey to get to this point. Each of these habits support me in having a healthy and vibrant mindset, able to focus and thrive in my career as well as nurture my relationship and be fully present in my role as a mother.
You will find tons of key takeaways, tip sand tricks for you to implement into your own life!
Let me know your key takeaways over on Instagram
@thisisrealandraw / @helenderbs
Don't forget to leave a review!
In this episode I'll be taking you through some of the key lessons I've learnt throughout my 20s, things I will be leaving behind and the wisdom I'll be taking through with me into the next phase of my life! You will find tons of key takeaways to implement into your own life (regardless of your age).
Let me know your key takeaways over on Instagram
@thisisrealandraw / @helenderbs
Don't forget to leave a review!
In this episode I take you through three defining moments of my twenties. Throughout this episode you will hear some things you've never heard before, you will find tons of key takeaways to implement into your own life (regardless of your age).
Let me know your key takeaways over on Instagram
@thisisrealandraw / @helenderbs
Don't forget to leave a review!
In this episode I will be taking you through my goals for 2022, the strategy I use to set and achieve my goals. You will have a ton of key takeaways that you will be able to implement into your life with immediate effect to ensure that you successfully achieve everything you set out to in 2022.
Let me know over on Instagram if you found this episode helpful and what your key takeaways were?
Join the Real and Raw book club by visiting www.facebook.com/groups/thisisrealandraw
@helenderbs / @thisisrealandraw
Welcome back to the Real and Raw podcast! I am BACK after my much needed Summer break with a new series called Lessons! Discussing the lessons I've learnt about each topic and key takeaways you can adopt in your own life to help you on your self development journey.
If you're new to the podcast, make sure to go back and binge listen to the other episodes on this podcast! If you love this episode, then please leave a review, take a screenshot of the episode you're listening to and tag me on social media!
I LOVE to see you listening to these episodes!
Instagram:
www.instagram.com/helenderbs
www.instagram.com/thisisrealandraw.com
Blog / Workshops / Focus groups and more
BIRTHDAY EPISODE ALERT! 🎈🎂🎉
Every birthday I love to reflect on the past year to ensure I'm learning, growing and evolving so I wanted to share with you some of the lesson I've been through during my 20s and provide you with actionable advice that you can apply to your own life if necessary!
✨Spend time discovering yourself - find out what you like/dislike, about yourselves, life, other people and experiences.
✨Unlearn pre-conditioned beliefs - the way you think now doesn’t have to be the way you think forever
✨Happiness is found internally never externally
✨ Your happiness is your own responsibility
✨Emotional independence is an incredibly valuable asset - seek this and you’ll never require another person to make you happy, which enables any relationship you have (both romantic+friendships) to just add to your life rather than relying on them for happiness
✨Everything you want is within your control, success, happiness, achievements and peace.
✨ If you don’t respect yourself, your boundaries + standards - you can’t expect others to
✨ You’ll never find self love in others - self love is internally. Compliments are nice but they’ll never make you love yourself the way you can love yourself
✨Not everyone will want to see you do well
✨ Being empathetic is a beautiful quality to have but not when it brings you sadness / upset / guilt
www.thisisrealandraw.com/focus-groups
Welcome to the first episode of the new CONNECT series.
In this episode, I am joined by a very special guest, one of my life coaching clients, Hannah.
She has been through some things that not many 30 year olds have been through, from losing a friend in a tragic accident, learning to walk again, changing her life path unexpectedly, coping with diabetes, losing her job due to covid, and taking control of her life and being the happiest she has ever been.
This is an episode that you have to listen to!
You can follow Hannah on IG @hanbarrett
*Apologises for the quality of my audio during this podcast, there was a slight technical glitch in the microphone
Do you wish you was better with money? Not sure how? Then listen to this episode! I discuss how to implement money saving habits and how to change your perspective on money. I will also be delving into to the element of materialism, and how being materialistic can have you setting yourself years behind on your goals.
Listen to find out more!
Follow for more tips over on Instagram
Do you believe that all relationships take compromise and accepting things you may not agree with or like? If so — to what extent do you keep compromising until you realise, this person just isn’t for me.
In this episode I’ll be explaining how the wrong and right partner can change your life, for good and bad. I will also be discussing how many variables can go into meeting the right partner for you. And yes, there is an element of compromise, but how much is too much?
Listen to find out more!
The problem might be YOU
YOU might be the toxic one...
In this episode I’ll be unpacking the meaning of self awareness, primarily external self awareness and the impact it might be having on your life, whether you realise it or not. Most of the time, people do not recognise that it is their own sabotaging behaviours and toxic traits that are holding them back in this world.
After listening to this episode you will be able to confidently ask yourself - Am I the problem? If so — how do I overcome that?
Subscribe to the #MindsetMonday newsletter. Just tap here
They say you are most like the five people you surround yourself with, so if you’re feeling drained, demotivated, fed up, lost — analyse those you surround yourselves with.
The right people with ELEVATE you, the wrong people will STAGNATE you.
Detoxing friendships + relationships isn’t always an easy task. So in this episode I speak the benefits of regularly analysing your friendships, and discuss different ways that you can remove certain people from your life to ensure you have only good energy, which will allow you to think clearly, positively, and achieve your goals.
In this short episode I discuss why we need to embrace failure, it will teach us more than success ever will. So if failure is something that is currently holding you back, then you need to give this episode a listen!
If you loved this podcast as much as I loved recording it
— Please, share it with a friend, a colleague, family member, whoever. Let’s spread the word, pay it forward, and help more people ELEVATE their mindset.
Stay tuned for what is to come in April 2021! You do NOT want to miss this — So make sure you subscribe to the Real & Raw newsletter by visiting www.thisisrealandraw.com for early access, exclusive content, #MindsetMonday hacks and so.much.more
Happy New Year listeners and welcome to the ELEVATE series!
My word of this year is ELEVATE and OPTIMISE!
So I am bringing you a fully loaded series of topics that will be impacting your happiness / success / relationships, whether right now or in the past. It’s time to ELEVATE your mindset.
In this episode, I’m going to be speaking about FEAR.
So many of us think fear is the thing that holds us back the most (It is for many people) — but fear is also the thing that makes people rush crazy life changing decisions.
Are you letting fear control you?— You should probably stop that!
If you loved this podcast as much as I loved recording it
— Please, share it with a friend, a colleague, family member, whoever. Let’s spread the word, pay it forward, and help more people ELEVATE their mindset.
Stay tuned for what is to come in April 2021! You do NOT want to miss this — So make sure you subscribe to the Real & Raw newsletter by visiting www.thisisrealandraw.com for early access, exclusive content, #MindsetMonday hacks and so.much.more
Happy New Year listeners, and welcome back to The Real & Raw podcast.
The Elevate series officially launches January 8th!
Are you ready to elevate?
Be sure to hit subscribe so that you never miss an episode!
Join the Real and Raw community Facebook page to meet likeminded individuals, where we keep each other accountable throughout our self development journeys! Join 👈🏻
Last but most definitely not least make sure you're subscribing to the Real & Raw #MindsetMonday newsletter - with life hacks, exclusive content, early releases, and SO.MUCH.MORE
Subscribe 👈🏻
In this episode, I'll be discussing the mindset surrounding body acceptance, and how self awareness can help you become more confident and accept your body, during pregnancy, and post partum.
In this episode, I am joined by my partner Chris and we discuss life since becoming parents, the parts we find tough, and how we juggle work, life and a baby all whilst maintaining our relationship whilst answering some of your questions! I hope you enjoyed this as much as we enjoyed recording it!
In this episode, I will speak about the real and raw truth behind my breastfeeding journey, in a hope to support anyone in a similar situation, and to also share some of the things I wish I knew before I gave birth!
In this episode you can expect to hear me discussing the launch of Real & Raw life coaching, what it's all about and answering some of your questions. I also briefly touch on the importance of starting or running a business when the timing makes sense to you.
For more information visit www.thisisrealandraw.com/coaching
Instagram www.instagram.com/thisisrealandraw
In this episode, we will discuss what self love actually means, what it's all about, and the steps towards self love, awareness, peace and confidence.
In this episode, you can expect to hear advice on starting a business, finding your purpose, running and operating a business and the struggles I have faced and overcame, including some tips and tricks for new business owners!
Enjoy!
In this episode, I speak about my interpretation of healthy relationships and how beneficial self-development is before entering into new relationships. I've also gone into depth about my experiences of relationships so some of you can hopefully relate.
Welcome to the first episode of Real and Raw where I'll be discussing my transition throughout my fitness journey, self-acceptance and body image.