The Happier Life Project: Recent Episodes
My Possible Self
The Happier Life Project is a brand-new podcast to come from My Possible Self, the free mental health and wellness app, which has helped hundreds of thousands of users around the world manage their mental health and wellness journey, in partnership with The Priory Group.
Life is stressful, full of ups and downs, pressures and worries… The purpose of The Happier Life Project is to dive into some of these obstacles, huddles, fears and reasons for distress and teach you simple, actionable tools and techniques, to help you on your way to living a happier life.
Could psychedelic-assisted therapy change the future of mental healthcare?
For some, psychedelic-assisted therapy feels like a revolutionary new frontier. For others, it’s a long-standing conversation that never truly disappeared - it simply continued quietly while science worked to catch up. Today, that conversation is louder than ever, as researchers investigate whether medicines such as ketamine and psilocybin (the naturally occurring psychedelic compound found in certain mushrooms) could transform treatment for depression, PTSD, anxiety, addiction and other mental health conditions.
In this thought-provoking episode, wrapping up season five of The Happier Life Project, host Gabby is joined by licensed clinical social worker and psychedelic-assisted psychotherapist Katy Collins to explore the science, the stories and the growing evidence behind this fascinating field. Together, they unpack what psychedelic-assisted therapy actually involves, how it differs from recreational psychedelic use, why “set and setting” matter so deeply, and why working with appropriately trained and licensed professionals is such an important part of the process.
Drawing on her clinical experience, Katy explains how ketamine-assisted psychotherapy is helping people who have struggled with severe depression, trauma and suicidal thoughts. She also shares her own deeply personal mental health journey, including nearly three decades on antidepressants before discovering plant medicine. Katy credits this experience as a turning point in her healing journey, helping her become medication free for the past five years.
This unique combination of professional and personal experience offers a rare perspective on both the potential, and the limitations of psychedelic-assisted therapy, and why the therapeutic process is just as important as the medicine itself.
Along the way, the conversation explores the latest research into psilocybin, including remarkable studies investigating its potential in depression and even dementia, as well as the growing interest in microdosing, neuroplasticity, and why these ancient medicines are attracting renewed attention from modern science. Gabby and Katy also discuss the legal landscape, common misconceptions, the importance of clinical supervision, and whether psychedelic-assisted therapy could one day become a mainstream part of mental healthcare.
Katy Collins is a Licensed Clinical Social Worker and Clinical Social Work Supervisor with specialist training in psychedelic-assisted psychotherapy, EMDR, somatic healing and grief work. As an integrative therapist, she combines evidence-based approaches including Internal Family Systems (IFS), Cognitive Behavioural Therapy (CBT), mindfulness, attachment theory and somatic practices to support people navigating trauma, anxiety, depression and treatment-resistant mental health conditions.
Whether you’re simply curious, interested in the latest mental health research, or wondering why psychedelics are once again making headlines, this episode offers a balanced, evidence-informed introduction to one of the most fascinating and rapidly evolving areas of mental healthcare.
Please note: This episode is for educational and informational purposes only. It explores current research and regulated clinical practice surrounding psychedelic-assisted therapy and is not medical advice or an endorsement of illegal drug use. If you have concerns about your mental or physical health, or are considering any form of treatment, please speak with your GP or a qualified healthcare professional.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Katy Collins website: https://sagehealinghouston.com/
Katy's Instagram: https://www.instagram.com/sagehealinghouston/
Fertility after 40 is often framed through statistics, warnings, and the relentless metaphor of the biological clock. For many women, particularly those trying to conceive later in life, those numbers can feel confronting, frightening, and overwhelming. Modern life adds its own pressures; the emotional weight of navigating fertility, the confusion around what truly supports reproductive health, and the growing awareness that that reproductive health is shaped by far more than age alone. Beneath the headlines lies a deeper, more human question: how can people support both their physical health and their mental wellbeing while trying to build a family later in life?
In this episode of The Happier Life Project, host Gabby Sanderson explores that question with someone who has lived it, studied it, and now guides clients through it. Rebecca Rumsey is a Functional Fertility Expert and the founder of Fertile After 40, where she helps individuals over 40 navigate complex fertility challenges through a science‑based, holistic approach. After being told at 41 that she was in early menopause and that her chances of conceiving with her own eggs were extremely low, she went on to naturally conceive and have two healthy children at 44 and 46. With more than 20 years of experience in health and wellness, and advanced training in nutrition, fertility, and exercise science, Rebecca brings both lived experience and deep expertise to this conversation.
Together, Gabby and Rebecca explore the many ways fertility can be supported and optimised later in life, from targeted supplementation and toxin elimination to nutrition, stress reduction, and lifestyle changes that meaningfully influence hormonal balance and reproductive health. Rebecca explains how women and men can identify the factors that may be influencing their fertility and create personalised, evidence‑based plans that support their bodies rather than overwhelm them. Gabby also discusses with Rebecca the mental load of trying to conceive after 40, the emotional toll of uncertainty, and why feeling informed is often the antidote to fear.
The conversation also looks at the fertility industry itself, including why some clinics may be structured to optimize for profit rather than success, and how this shapes the experiences of women seeking support - like it did for Gabby during her egg freezing journey. Rebecca offers clear, compassionate guidance for anyone trying to conceive naturally or preparing for IVF, emphasising the importance of understanding your body, your options, and your emotional wellbeing.
From practical tools to inspiring personal insight, this episode reframes fertility after 40 with nuance, hope, and science‑backed clarity. It’s an invitation to move beyond fear based narratives and toward informed, empowered decision making - reminding listeners that statistics are not destiny, and that wellbeing is a powerful part of the fertility journey.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Rebecca Rumsey website: https://www.rebeccarumsey.com/
Rebecca Instagram: https://www.instagram.com/fertileafter40/
Movement isn’t just something we should do, it’s something we were built to do. Yet modern life has quietly rewritten the way our bodies behave. Most of us now spend the majority of our day sitting: at desks, in cars, on sofas, hunched over laptops and phones. Hour after hour, day after day, our bodies adapt to this stillness. Hips tighten, backs weaken, posture collapses, and the brain begins to treat these limited patterns as “normal.” The result? A generation of people who are more sedentary than any humans in history - and increasingly unhappy, uncomfortable, and in pain.
In this episode of The Happier Life Project host Gabby explores this crisis with someone who has dedicated his career to solving it. Dr Cuan Wayne Coetzee is a family and sports chiropractor and the best‑selling author of Why Movement Is Medicine. After earning his Master’s in Chiropractic from Durban University of Technology in 2013, he practised in South Africa before relocating to London in 2019. He is the founder of MoveMed and creator of the Neural Re‑Education (NRE) Protocol, a neuroplasticity‑based system designed to help people move safely, confidently, and pain‑free. A former national triathlete and award‑winning researcher, he has lectured doctors in sports medicine and served as Team Chiropractor for England at the 2014 Indoor Cricket World Cup. He continues to help patients move pain-free through neuroscience-driven rehabilitation.
In this episode, Dr Coetzee explains how our bodies; once shaped by walking, bending, lifting, squatting, reaching and running, are now shaped by chairs, screens, and stillness. He breaks down why back pain and neck pain have become universal, how repetitive sitting rewires the brain’s movement “safe zones,” and why so many people feel stiff, fragile, or fearful of moving.
Dr Cuan introduces neural re‑education, the process of teaching the body to move the way it was designed to, and explains how chronic pain becomes a learned neurological loop that can be unlearned through safe, intentional movement. He explains his seesaw analogy, illustrating how stress, inflammation, recovery and daily habits constantly tilt the body toward healing or overuse, and he shares the LENDS pillars - love, exercise, newness, diet and sleep - the foundations he believes everyone should address before getting lost in wellness trends.
From the four pillars of movement (strength, endurance, mobility, balance) to the neuroscience of prediction error, Dr Coetzee offers a clear, compassionate roadmap for anyone wanting to feel better in their body. His message is simple and urgent: modern life may be making us unhappy and in pain, but movement, done well and done consistently, is one of the most powerful ways to reclaim our wellbeing.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Movemed website: https://www.movemed.co.uk/
To follow Dr Cuan on Socials:
https://www.instagram.com/movemeduk
https://www.youtube.com/@movemeduk
https://www.facebook.com/drcuanwaynecoetzee
We all have patterns we can see clearly: the reactions we regret, the triggers we know too well, the emotional loops we swear we’ll break next time. And yet, somehow, we repeat them. Again and again.
Why?
That’s the question driving this conversation with therapist and TEDx speaker Kelly Armatage, whose work has reached more than half a million people and transformed the lives of thousands through her dual somatic and cognitive therapy technique, A.S.K. – A Serenity Kit™. Kelly has facilitated over 15,000 one‑to‑one sessions worldwide, and what she understands better than most is this: insight alone doesn’t change your life. Tools do.
In this episode, Gabby sits down with Kelly to explore the uncomfortable truth behind emotional patterns — that most of them were wired into us long before we had language for what we were feeling. Childhood emotional conditioning quietly shapes how we see ourselves, how we react, how we love, and how we suffer. And unless we learn how to work with those unconscious imprints, we stay stuck in cycles we didn’t choose.
Kelly explains how stored trauma — big or small — becomes the lens through which we interpret the world, and why perception is often the real source of emotional suffering. She breaks down what it actually means to become emotionally available to yourself, and why taking accountability for your thoughts, emotions, and triggers is not a punishment but a liberation. It’s the moment you stop outsourcing your pain and start reclaiming your power.
This conversation moves from awareness to action. From “I know why I do this” to “I finally know how to change it.” Kelly shares the practical, accessible tools behind the A.S.K. method, showing how people can walk out of a therapy session with genuine transformation, not just understanding.
If you’ve ever felt stuck in a pattern you can’t seem to break, if you’ve ever wondered why your triggers feel bigger than you, or if you’re ready to shift from emotional survival to emotional leadership, this episode offers a clear path forward. It’s an invitation to stop repeating your past and start rewiring your future.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Kelly Armatage website: https://kellyarmatage.com/
To follow Kelly Armatage on Socials:
https://www.instagram.com/kellyarmatage/
https://www.tiktok.com/@kellyarmatagetherapist
https://www.youtube.com/@kellyarmatage
On this episode of The Happier Life Project, host Gabby explores one of the most common - and quietly painful - questions people ask themselves: "Why do I keep ending up in the same kind of relationship?"
Whether it's choosing partners who are emotionally unavailable, feeling constantly unsure of where you stand, or giving far more than you ever receive, these patterns rarely begin in adulthood. As Gabby explores this conversation, she uncovers how the ways we were loved, comforted, dismissed or misunderstood in childhood can shape what we believe we deserve, what we tolerate, and even who we're drawn to without realising it.
To unpack this deeply human topic, Gabby is joined by relationship therapist and anxious attachment healing & dating coach Erica Turner, who has helped thousands of people break free from unhealthy relationship cycles and build secure, self-honouring connections. Erica specialises in supporting anxiously attached people who overthink, over-give and lose themselves in the pursuit of love. Her work has resonated with hundreds of thousands of people across Instagram and beyond.
Together, Gabby and Erica explore how parental wounds can quietly influence romantic choices long into adulthood and how many of us move through relationships on a kind of emotional autopilot; guided not by present reality, but by old, unexamined beliefs and conditioning. Erica breaks down the four attachment styles and explains why people with anxious attachment often feel drawn to partners who are inconsistent, emotionally unavailable or unsure. She also highlights the subtle red flags and emotional triggers people frequently dismiss, and why recognising them is essential for building healthier relationships.
Erica paints a vivid picture of what it actually feels like to date someone with a secure attachment style; the steadiness, the clarity and the absence of emotional chaos, and why that experience can feel both comforting and unfamiliar to anyone accustomed to relational instability. She also shares the pivotal moment that became the catalyst for her own healing journey from crippling anxious attachment, ultimately shaping the work she now does to help thousands of people feel secure, worthy and at peace, regardless of how someone else behaves.
Throughout the conversation, Erica offers practical guidance, powerful mindset shifts and compassionate insights into creating healthier relationships without losing yourself in the process. It’s a conversation that gently brings clarity to the patterns many of us don’t even realise we’re repeating, and one worth listening to if you’ve ever questioned your relationships. It may just help you see your relationships - and yourself - in a completely new way.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Erica Turner website: https://www.yourrelationshipreset.com/
To follow Erica Turner on Instagram: https://www.instagram.com/your.relationship.reset/
Starting couples therapy can feel like a big step. Not because it's dramatic or scary, but because most people have never really been shown what couples therapy actually looks like, or how to begin.
Despite growing awareness around mental health, couples therapy remains surprisingly underused. Many couples spend years feeling stuck in the same painful patterns before seeking support, often waiting until problems have become deeply entrenched. Yet when couples engage with the process, therapy can have a significant positive impact on their relationship.
In this episode of The Happier Life Project, host Gabby Sanderson is joined by Jo Watson, a relationship psychotherapist and family mediator specialising in couples therapy, communication difficulties, intimacy, attachment, and relationship breakdown. With a warm, practical, and down-to-earth approach, Jo helps individuals and couples better understand themselves and each other, creating space for deeper connection, healthier communication, and lasting change.
Together, they demystify the realities of couples therapy and explore what actually happens behind the therapy room door. The conversation examines the gap between what couples expect from therapy and the reality of the process, the common reasons people seek support, and why so many couples wait years before reaching out for help. Jo explains how attachment styles shape relationship dynamics, why communication skills are essential for healthy partnerships, and how emotional intimacy and trust can be strengthened over time.
Gabby and Jo also discuss the repair mechanisms that help relationships recover from conflict, the role of forgiveness in long-term connection, how to approach difficult conversations when emotions are running high, and the importance of seeking support before problems become overwhelming. Throughout the episode, they challenge common misconceptions about couples therapy and explore why asking for help is not a sign of failure, but often a sign that two people care enough about their relationship to try something different.
Whether you're considering therapy, navigating relationship challenges, or simply curious about how couples heal, reconnect, and grow together, this episode offers practical insights, reassurance, and an honest look at what it takes to build and maintain a healthy, lasting relationship.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Jo and Tandem Therapy: https://www.tandemtherapy.co.uk/
Yoga is often portrayed as a series of poses performed on a mat, perhaps accompanied by incense, calming music, and the promise of becoming more flexible. But for millions of people around the world, yoga is far more than exercise. It's a philosophy, a spiritual practice, a community, a way of life, and a framework for navigating life's inevitable ups and downs.
In this special episode of The Happier Life Project, Gabby Sanderson sits down in person with Zoe Taylor, founder of Ministry of Yoga in Lisbon, to look beyond the clichés and explore what yoga can really offer us. Tying into International Day of Yoga on 21 June and this year's theme of Yoga for Healthy Ageing, the conversation examines how yoga can help us not just live longer, but live well for longer; mentally, emotionally, and physically.
Fresh from her own yoga teacher training with Zoe, Gabby brings a personal perspective to a discussion exploring yoga's philosophy and spiritual roots, the relevance of the Yamas and Niyamas – yoga's ethical guidelines – in modern life, the connection between yoga and mental wellbeing, and the importance of community, resilience, and finding calm in an increasingly chaotic world.
Whether you're a devoted yogi, yoga-curious, sceptical of the stereotypes, or someone who's never stepped foot on a mat, this episode invites you to see yoga through a different lens - not as a performance of flexibility, but as a lifelong companion for wellbeing, helping us move through life with greater awareness, intention, and compassion.
About Zoe Taylor: Originally from Tasmania, Australia, Zoe discovered yoga in 2010 and has since completed more than 700 hours of teacher training across Europe and Asia. She founded Ministry of Yoga in Lisbon in 2016 and has led over 5,000 classes, retreats, and workshops, blending movement, philosophy, and meditation to support wellbeing both on and off the mat.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Zoe and Ministry of Yoga: https://moyportugal.com/
To follow Ministry of Yoga on Instagram: https://www.instagram.com/ministryofyoga/
Mindfulness isn’t limited to sitting cross‑legged, breathing deeply, or slowly savouring a raisin. According to Harvard psychologist Ellen J. Langer, the world’s leading expert on mindfulness, it’s something far more powerful, and far more accessible.
Most of us drift through life on autopilot, reacting out of habit, trapped by assumptions, and believing limits that aren’t actually real. As Ellen puts it, “Most of us are mindless, most of the time.” But what if simply waking up to the present moment could change your health, your happiness, and even your body?
Ellen’s work shows that the boundaries we accept; about aging, ability, intelligence, even physical strength, are often nothing more than stories we’ve absorbed without question. When we stop assuming, stop predicting, and stop treating our thoughts as facts, we begin to see how much possibility we’ve been overlooking. Ellen’s research reveals that our expectations don’t just colour our experience; they can shape our biology in ways that challenge everything we think we know about the mind and body.
In this conversation, Ellen explains how paying attention to the subtle shifts in context can free us from rigid thinking, and why noticing variability - in our moods, our symptoms, our abilities - opens the door to change. The Harvard Professor believes mindlessness keeps us stuck in patterns that feel inevitable, whilst promoting how a simple shift in awareness can alter the way we age, heal, and move through the world. The moment we stop assuming that “this is just how things are,” we begin to see how much of our suffering comes from conclusions we’ve drawn too quickly.
Ellen J. Langer is a distinguished professor of psychology at Harvard University. In 1981, she made history as the first woman to receive tenure in psychology at Harvard. Ellen’s lifetime of expertise and trailblazing research in the field of mindfulness focuses on the psychology of control, decision making, ageing, and mindfulness theory; which has led to numerous academic honours.
Ellen J. Langer is the author of eleven books, including the international bestseller 'Mindfulness', which has been translated into fifteen languages, 'Counterclockwise: Mindful Health and the Power of Possibility' and 'The Mindful Body: Thinking Our Way to Chronic Health' which delves into the transformative potential of mindfulness for improving health.
This episode invites you to question the rules you’ve been living by, to notice where you’ve been on autopilot, and to consider the possibility that your mind may be far more powerful than you’ve ever been taught to believe.
*The Happier Life Project is taking a short break next week. We'll be back on 16th June with a brand-new episode. Until then, take care and thank you for being part of our community.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Ellen J. Langer and her work: https://www.ellenlanger.me/
To follow Dr. Ellen Langer on Instagram: https://www.instagram.com/ellenjlanger/
In this episode of The Happier Life Project, psychotherapist and best-selling author Owen O'Kane, explores with host Gabby how to better understand and manage the mind in everyday life.
Known for his transformative books, including Ten to Zen, Ten Times Happier, How to Be Your Own Therapist and Addicted to Anxiety, Owen shares practical strategies for managing anxiety, stress, and other common mental health challenges.
With over 25 years of experience, including his work as a former NHS Mental Health Clinical Lead, Owen brings a wealth of clinical insight and grounded, accessible advice to this conversation.
Drawing on his book How to Be Your Own Therapist: Boost Your Mood and Reduce Your Anxiety in 10 Minutes a Day, Owen offers simple, practical tools designed to help reduce overthinking, ease emotional overwhelm, and build a healthier relationship with your thoughts.
Rather than positioning therapy as something out of reach, this episode explores how small, consistent every day practices can bring therapeutic tools into everyday life - helping listeners respond to themselves with more clarity, calm, and self-understanding.
Tune in to learn how to unlock better mental health and continue your journey toward a calmer, healthier, and more balanced life.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For all things Owen O’Kane: https://www.owenokane.com/
To follow Owen O’Kane on Instagram: https://www.instagram.com/owenokaneten/
What if the secret to a calmer mind, lifted skin, and a brighter mood has been sitting right under your nose - literally?! This week on The Happier Life Project, Gabby is joined by Danielle Collins, the world‑leading Face Yoga Expert, bestselling author, and pioneer of the globally recognised Danielle Collins Face Yoga Method.
Face yoga is a gentle yet powerful form of strength training for the 57 muscles in the face, head, neck, and shoulders. Its benefits go far beyond glowing skin: better circulation, firmer facial tone, softened fine lines, reduced tension, fewer headaches, and a calmer, more regulated nervous system. In a world where cosmetic injections have become the norm, face yoga offers a natural, free, and accessible alternative that supports both appearance and emotional wellbeing.
With over 20 years of experience and millions of followers worldwide, Danielle breaks down the five pillars of her method; facial exercise, facial massage, acupressure, facial relaxation, and overall wellbeing, and explains how each one works to lift the face and soothe the mind. She shares her favourite exercises for releasing jaw and brow tension, improving symmetry, and creating daily moments of grounding and self‑connection.
Danielle also opens up about her own healing journey, the ancient roots of face yoga, and how she built a global movement long before “face fitness” became a social‑media trend. Plus, Gabby and Danielle dive into the science behind why our emotions show up in our facial muscles, why nurturing touch is so important, and how small daily rituals can transform both how we look and how we feel.
Whether you’re curious about natural beauty, looking for tools to ease stress, or simply wanting a new self‑care ritual that fits into your day, this episode is packed with practical wisdom. And men, this is absolutely for all of you too. The benefits are universal.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Danielle on Instagram: https://www.instagram.com/faceyogaexpert/
Danielle’s website: https://www.faceyogaexpert.com/
YouTube: https://www.youtube.com/c/DanielleCollins-TheFaceYogaExpert
In this special Mental Health Awareness Week episode of The Happier Life Project, host Gabby Sanderson is joined by Chlo Hodgkinson for an honest and relatable conversation about mental health, burnout, motherhood, and the small actions that can create meaningful change in our wellbeing.
With this year’s theme focused on Action, Gabby and Chlo explore the gap between understanding what supports our mental health and actually implementing those changes in everyday life. From balancing self-employment and motherhood to navigating burnout and setting healthier boundaries, the conversation highlights how easy it is to slip into survival mode - and how important it is to listen when the mind and body begin asking for something different.
Chlo opens up about her own journey after becoming a mother, including being diagnosed with an underactive thyroid, struggling with burnout, and learning to prioritise her wellbeing in a more intentional and realistic way. Together, Gabby and Chlo discuss self-care beyond the buzzwords, the importance of inner work and personal growth, and why progress isn’t always outwardly visible.
The episode also features a playful quick-fire round inspired by Mental Health Awareness Week, encouraging listeners to pause, reflect, and consider the small everyday habits that help support emotional wellbeing.
Chlo Hodgkinson is a self-employed professional, fitness and health entrepreneur, mother, and key member of the My Possible Self team.
This episode invites listeners to reflect on one simple but important question: what action have you taken recently to support your mental health?
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Chlo Hodgkinson on Instagram: https://www.instagram.com/chlohodgkinson/
For more on Mental Health Awareness Week: https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week
Understanding your body isn’t a luxury; it’s foundational to living a happier, healthier life. And that’s what this podcast is all about. If you’ve been feeling unlike yourself and can’t quite explain why, especially when your tests say everything is “normal”, this episode is for you.
Host Gabby Sanderson is joined by Dr Amina Davison; GP, Functional Medicine doctor, and Founder of Integrative Health, to explore what it really means to take a root‑cause approach to health and wellbeing.
With over 20 years of clinical experience, Dr Amina blends the best of conventional medicine with advanced functional and lifestyle approaches to deliver truly personalised, doctor‑led care. Her work focuses on hormonal health, metabolic wellbeing, and longevity, helping patients not just manage symptoms but understand their bodies, restore balance, and build long‑term resilience.
Dr Amina breaks down how functional medicine bridges conventional and lifestyle approaches, and why looking at the full picture - hormones, stress, nutrition, gut health, environment, and genetics - is essential to understanding how we feel day to day.
The conversation covers nutrition and gut health, fertility and hormonal balance, and how these systems influence energy, mood, and emotional wellbeing. Dr Amina explains why so many people feel tired, wired, and “not quite themselves,” even when their test results come back in the “normal” range. She also shares guidance on navigating perimenopause, supporting mental health through hormonal shifts, and the often‑overlooked role of nutrition in emotional resilience.
Gabby also asks Dr Amina to set the record straight on popular biohacking trends such as fasting and electrolytes, and the dangers of over‑optimisation in the wellness space. Dr Amina offers grounded, practical advice for long‑term health, focusing on balance, consistency, and supporting the body rather than pushing it to extremes.
If you’re curious about functional medicine, hormone health, or sustainable ways to feel better in your body, this episode offers clear, compassionate insight to help you reconnect with your wellbeing in a more informed and empowered way.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Dr Amina’s website: https://www.draminadavison.com/
To follow Dr Amina on Instagram: https://www.instagram.com/draminadavison/
Gabby Sanderson returns with a thought-provoking solo episode of The Happier Life Project, unpacking the cultural narratives we’ve long associated with happiness, and why many of them don’t hold up under psychological scrutiny.
In this episode, Gabby explores ten of the most common happiness myths that shape how we live, love, and measure success. From the belief that achievement guarantees fulfilment to the idea that happiness is a constant emotional state, she gently challenges these assumptions and replaces them with insights grounded in behavioural science and real-life experience.
Listeners are guided through familiar thought patterns; “I’ll be happy when…”, “Being busy means I’m doing well”, “A relationship will complete me”, and are invited to reconsider what actually contributes to a meaningful, sustainable sense of wellbeing.
Rather than offering quick fixes, this episode reframes happiness as something more nuanced, personal, and attainable. It’s a conversation about unlearning, self-awareness, and building a life that feels good from the inside out - not just one that looks good on paper.
A reflective and reassuring listen for anyone who’s ever felt like they’re doing everything “right” but still not quite feeling how they expected.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Many people move through life feeling as though their own habits are steering the ship. Patterns they never consciously chose, routines that don’t feel good, and behaviours that seem to operate on autopilot. Whether it’s emotional eating, numbing out with endless scrolling, drinking more than intended, or repeating the same relationship cycles, it can start to feel like our habits hold more authority than we do.This episode challenges that belief head‑on. It unpacks how real change unfolds, why sheer willpower rarely works, and how compassion, rather than self‑punishment, can interrupt long‑standing patterns and help us reclaim a sense of agency.
On this episode of The Happier Life Project, Shahroo Izadi joins the conversation. Shahroo is a behavioural change specialist, psychologist, and bestselling author whose work has reshaped how thousands of people understand habits, addiction, and personal growth.
With more than a decade of experience, including roles within NHS addiction services and as Relapse Prevention Lead at Amy’s Place (the Amy Winehouse Foundation’s recovery residence for young women), Shahroo has brought her practical, empathetic approach to over 175 organisations across 13 countries, from Google to Meta to Amazon. Shahroo is also the author of three books including two Amazon number-one bestsellers, and is best known for her Kindness Method, a practical, self-compassion-based framework that helps people build habits that stick, without shame or self-criticism.
This conversation explores Shahroo Izadi’s compassionate approach to behaviour change, including The Kindness Method and why shame, self‑criticism, and willpower‑only strategies keep us stuck. She breaks down the difference between wanting to change and being ready to change, the emotional payoff behind our habits, and how small, practical micro‑strategies can help us interrupt patterns and reclaim our lives.
Shahroo also shares insights from her work in NHS addiction services, talks about why relapse isn’t failure, reveals how to respond to setbacks without losing progress, plus the powerful role loneliness plays in habit formation. This is a grounded, hopeful look at why change is hard, why it’s possible, and how compassion can make it stick.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For more on Shahroo and her books: https://www.shahrooizadi.co.uk/
To follow Shahroo on Instagram: https://www.instagram.com/shahroo_izadi/
In this gentle and deeply grounding episode, Gabby talks to psychiatrist, psychotherapist, and bestselling author Sue Stuart‑Smith to explore the profound connection between gardening, nature, and our mental wellbeing. Drawing on her acclaimed book "The Well Gardened Mind", Sue reflects on her journey from clinical psychiatry into the therapeutic world of gardening, sharing powerful stories of people who have found healing, resilience, and renewed purpose through tending to plants.
Together, Gabby and Sue delve into the emotional and psychological benefits of reconnecting with the natural world. They discuss how gardening can soothe the nervous system, why sensory experiences in nature offer such deep comfort, and how even the smallest moments of green space can help us feel more regulated and grounded. Sue explains the symbolism and emotional power of flowers, the importance of community gardens in fostering connection, and the impact that modern screen culture and urban living have on our mental health.
This conversation isn’t about being a “good” gardener or having a perfect green thumb. It’s about remembering our innate relationship with nature and recognising that nurturing something living - even a single plant on a windowsill - can quietly nurture us in return. As Sue beautifully says, “When we work with nature outside us, we work with nature inside us.”
Whether you’re an experienced gardener or someone who has never planted a seed, this episode offers a calming reminder that nature is always available to support us. It’s a conversation about what it means to be human, to be rooted, and to rediscover the grounding power of the natural world.
Sue Stuart‑Smith is a psychiatrist, psychotherapist and the author of The Well Gardened Mind, a Sunday Times Bestseller that was named one of The Times’ 37 best books of 2020 and awarded Gardening Book of the Year by The Sunday Times. She originally studied English Literature at the University of Cambridge before qualifying as a doctor and spending many years working in the National Health Service, where she became the lead clinician for psychotherapy in Hertfordshire. Sue now teaches at the Tavistock and Portman NHS Foundation Trust in London and works as a consultant at DocHealth, a not‑for‑profit psychotherapeutic consultation service for doctors.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For more on Sue, her projects and book: https://www.suestuartsmith.com/
To follow Sue on Instagram: https://www.instagram.com/suestuartsmith
What do King Charles III, David Beckham, Paul McCartney, Emma Watson, Gwyneth Paltrow, Jamie Laing and Stacey Dooley have in common with The Happier Life Project host Gabby Sanderson?
The answer is the theme of today’s episode: homeopathy.
Homeopathy is an alternative approach to wellbeing that considers the whole person; emotional, mental, and physical, rather than focusing solely on symptoms. It’s based on the idea that the body has an innate ability to rebalance itself, and that highly diluted natural substances may help stimulate that process.
Gabby brings this conversation to the podcast following her own profoundly positive personal experience. Over recent months, she has noticed significant shifts in her mental and emotional wellbeing while working with homeopathy. Aware that the topic can spark both curiosity and scepticism, she invites listeners to stay open, to listen with curiosity rather than conclusions, especially if the practice is new or unfamiliar.
Gabby is joined by two guests with deep expertise and lived experience in the field. Helen Johnson is an osteopath, naturopath, cranial osteopath, and homeopath with decades of experience in holistic medicine. She now leads professional training programmes, including The River School of Homeopathy, where students qualify to practise as homeopaths. Alongside her is Katrina “Trina” McLaren, who transitioned from a successful global marketing career — including over six years at ASOS — into the world of healing. After training in Reiki Levels I and II, Trina went on to study homeopathy under Helen and now practises professionally. She is also Gabby’s personal homeopath.
In this episode, Gabby, Helen, and Trina explore what homeopathy is, how it works, who it may support, and what the healing process can feel like, particularly in relation to emotional and mental wellbeing. They also discuss the history of homeopathy, its widespread use in India, and its growing resurgence in the Western world.
Helen and Trina share real-life examples from their work, offering insight into how homeopathy has been used to support individuals through deep emotional challenges. For Gabby, hearing these stories, alongside her own experience, has opened her eyes to the potential depth of this approach.
If you’re curious about alternative pathways to healing, or simply open to exploring different perspectives on wellbeing, this episode invites you into a thoughtful and nuanced conversation.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Helen Johnson website: https://www.helenjohnson.org/
Katrina McLaren website: www.katrinamclaren.com
River School of Homeopathy: https://www.riverschoolofhomeopathy.org/who-we-are/ River School of Homeopathy Instagram: https://www.instagram.com/riverschoolofhomeopathy/
For more information on research into homeopathic medicine, visit the Homeopathic Research Institute: https://www.hri-research.org/resources/homeopathy-faqs/
The short YouTube video Helen refers to when discussing the memory of water: https://www.youtube.com/watch?v=MZmYcJ0DNBc
The longer YouTube video Helen refers to when discussing the memory of water: https://www.youtube.com/watch?v=R8VyUsVOic0
What if relief from stress, anxiety, and self-doubt was quite literally at your fingertips?
In this empowering episode of The Happier Life Project, host Gabby Sanderson is joined by internationally renowned EFT practitioner Brad Yates, a leading voice in the world of Emotional Freedom Techniques, also known as tapping. With over 1,600 videos on YouTube which have been viewed over 59 million times, Brad has helped people across the globe release emotional blocks, shift limiting beliefs, and reconnect with a greater sense of ease and happiness.
Together, Gabby and Brad explore how this simple yet powerful mind-body technique works, from its roots in acupuncture and the stimulation of meridian points to its ability to calm the nervous system and reduce stress in real time. The conversation delves into how unresolved emotions can become stored in the body, and how tapping offers a gentle, accessible way to process and release them.
Brad explains what tapping each point means, how different emotions are connected to specific organs and areas of the body, and how EFT can be used to reprogram limiting beliefs; helping listeners shift long-held patterns and cultivate greater emotional freedom. The episode also explores the subconscious beliefs and internal programming that can limit happiness, as well as the resistance that often arises when individuals begin to move towards a more positive state.
Through this conversation, listeners are invited to reflect on patterns of self-sabotage, comfort zones, and the fear of change, while gaining practical tools to begin shifting their mindset. The episode concludes with a guided tapping session led by Brad, offering a chance to experience EFT firsthand and take a meaningful step towards a calmer, more balanced, and happier life.
Brad is also the author of the best-selling children's book "The Wizard's Wish," the co-author of the best-seller "Freedom at Your Fingertips," and a featured expert in the film “The Tapping Solution.”
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Brad on Instagram: https://www.instagram.com/tapwithbrad/
Learn more about Brad Yates and EFT at: https://www.tapwithbrad.com/
Brad’s Youtube Channel: https://www.youtube.com/@tapwithbrad
If you’ve ever found yourself stuck in cycles of anxiety, low mood, or emotional patterns you just can’t seem to shake, today’s episode might be the perspective shift you’ve been waiting for.
The Happier Life Project dives into EMDR therapy: Eye Movement Desensitization and Reprocessing. This episode is for anyone who’s heard of EMDR but only knows it as “that thing where you move your eyes,” and wants a clear, grounded understanding of what it actually is and how it works.
Gabby Sanderson is joined by Dana Carretta‑Stein, a licensed mental health counselor, certified EMDR therapist, and author whose work focuses on helping people process unresolved experiences that continue to shape their emotional lives. Dana specialises in trauma‑informed EMDR practice and has guided countless clients through the process of reprocessing memories that the body continues to hold onto long after the mind believes it has moved on. Her ability to explain EMDR in a relatable, accessible way makes her the perfect guide for anyone curious about the science and structure behind this powerful therapeutic approach.
In this episode, Dana breaks down the ABC’s of EMDR - what it is, why it works, and what actually happens in a session. Dana demystifies the method, explains the role of bilateral stimulation, and offers insight into why EMDR can be so effective for people who feel stuck; despite years of talking, analysing, or trying to “think their way” out of old patterns. Gabby also asks Dana about the surge of celebrity interest in EMDR, from Lady Gaga to Sandra Bullock and Prince Harry, and why Dana welcomes their openness and feedback. Throughout the episode, Dana addresses common misconceptions and provides a realistic, compassionate overview of what EMDR can genuinely help with.
This episode offers a clear, human explanation of a therapy that helps people heal not just by understanding their past, but by finally processing it. It’s an essential listen for anyone curious about EMDR and ready to learn what really makes it such a transformative tool.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Dana on Instagram: https://www.instagram.com/the_emdr_coach/
Learn more about Dana Carretta‑Stein and EMDR at: https://www.danacarretta.com/
To purchase book: https://www.danacarretta.com/product-page/the-emdr-therapy-progress-journal-ebook
Welcome to this extremely special episode of The Happier Life Project, to kick off the new series. Host Gabby Sanderson takes listeners inside Dau Dayal School for Girls in Firozabad, India, just 50 minutes from the Taj Mahal, where she spent a month living on campus and teaching yoga and mindfulness six days a week to more than 400 students.
What began as a volunteer placement soon became something much deeper: a powerful reminder of the connection between giving back, perspective, and wellbeing. Through moments of joy, challenge, and unexpected connection, the experience revealed how acts of service can profoundly impact both those who give and those who receive.
Listeners are brought into the classrooms and playgrounds of the school, meeting the girls whose laughter and resilience shine through even the toughest realities. Alongside fellow kids’ yoga teacher Mimi Sinfield and school president Mala Rastogi, Gabby shares moving conversations about hope, community, and the impact of simple wellbeing practices.
This episode explores the power of yoga, breathwork, and mindfulness as tools for emotional support and resilience, and the extraordinary spirit of the young people who embraced them.
If you’d like to support the Dau Dayal English Medium School, you can donate through the GoFundMe page https://www.gofundme.com/f/educate-her-today-transform-her-future
Contributions go directly towards building and equipping a new school campus providing classrooms, resources, and opportunities that will transform not only the lives of the girls, but also their families and communities.
This episode is dedicated to Chanchal and Chaya, and to all the incredible girls at Dau Dayal School, whose courage, warmth, and spirit made Gabby’s experience unforgettable.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Dau Dayal School website: https://ddgic.org/
Dau Dayal Instagram: https://www.instagram.com/dau_dayal_school/
Donate and support: https://www.gofundme.com/f/educate-her-today-transform-her-future
Rainbow Kids on Instagram: https://www.instagram.com/rainbowkidsyoga/
Rainbow Kids website: https://www.rainbowyogatraining.com/
Yoga Gives Back Instagram: https://www.instagram.com/yogagivesback/
Yoga Gives Back website: https://yogagivesback.org/
EDU Girls Instagram: https://www.instagram.com/edugirls/
EDU Girls website: https://edugirls.org/
The Happier Life Project's Self-Love Sessions
Valentine’s Day often tells us love comes from someone else. But over these 14 days, you’ve been practising a love that starts with you.
In the final day of 14 Days of Self-Love, we celebrate becoming a safe place for yourself, not perfect, but present.
You’ll explore:
• What it means to choose yourself
• Turning care into love
• Becoming your own home
• Carrying this practice forward
You don’t have to wait for love.
You are already here.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
You are allowed to grow.
You are allowed to change your mind.
You are allowed to become someone new.
In Day 13 of our 14 Days of Self-Love series, we practise releasing old versions of ourselves and making space for who we are becoming.
You’ll explore:
• Outgrowing roles and identities
• Letting go of who you used to be
• Trusting your becoming
• Choosing truth over familiarity
Change is not betrayal.
It’s honesty.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
Self-abandonment happens when you silence your needs, feelings, or truth just to be accepted. It’s quiet, learned, and deeply human — but it doesn’t have to be your future.
In Day 12 of 14 Days of Self-Love, we explore what it means to stop leaving yourself behind and begin staying loyal to your needs, your feelings, and your truth.
You’ll explore:
• What self-abandonment looks like
• Why you learned it
• How to start choosing yourself
• Staying with yourself in small moments
Self-love is not loud.
It is loyal.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
Self-love isn’t only about healing what hurts, it’s also about remembering what brings you back to yourself.
In Day 11 of 14 Days of Self-Love, this episode invites you to pause and ask one simple question:
What lights me up?
You’ll explore:
• Letting joy guide you, not pressure
• Choosing what feels true, not impressive
• Making space for what brings you back to yourself
Today’s practice is simple: choose one thing that lights you up and give it your attention.
You’re allowed to live for more than survival.
You’re allowed to live for feeling too.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
How often do you explain yourself, overwork, overgive, or apologise just to feel allowed to exist?
In Day 10 of our 14 Days of Self-Love, short daily audio clips to improve your worth, esteem and appreciation for yourself, we practise something practical: noticing where you try to earn your worth - and choosing to stop.
You’ll explore:
• Where you try to prove you’re enough
• What it looks like to choose ease instead
• Resting without justification
• Taking up space without apology
You don’t need proof to matter.
You already do.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
So many of us live under quiet pressure, the voice that says I should be further, better, happier, different by now. But those “shoulds” aren’t truth - they’re stories we inherited from comparison and expectation.
In Day 9 of 14 Days of Self-Love, we gently question the “I should be” story and practise letting it go.
You’ll explore:
• Where your “shoulds” come from
• How comparison shapes self-worth
• Naming stories instead of believing them
• Trusting your own timing
Your life is not late.
Your becoming is not wrong.
Your timing is yours.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
Few things hurt as quietly as feeling unchosen; not picked, not invited, not replied to, not prioritised. And when it happens, it’s easy to turn that pain into proof that something is wrong with you.
In Day 8 of 14 Days of Self-Love, we practise loving ourselves through those moments - not by pretending they don’t hurt, but by staying with ourselves when they do.
You’ll explore:
• What it means to feel unchosen
• How to stop turning pain into identity
• Becoming the one who chooses you
• Offering yourself what you hoped to receive from others
Being unchosen does not make you unlovable.
You are already enough, even when it hurts.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
So many of us learn to measure our worth by what we do, how productive we are, how useful we are, how much we achieve. But who are you when you’re not performing?
In Day 7 of The Happier Life Project's 14 Days of Self-Love mini-series, this episode invites you to reconnect with who you are beyond your output. Not what you do, but who you are.
You’ll explore:
• Letting go of achievement as your only measure of worth
• Noticing the qualities that make you you
• Seeing yourself as a person, not a project
• Remembering that your value lives in your being
You don’t have to earn your place in the world.
You already belong, as you are.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
Making mistakes is part of being human, but the way we talk to ourselves afterward can be far more painful than the mistake itself.
In Day 6 of 14 Days of Self-Love, we focus on what happens after you mess up: the shame, the self-blame, and the stories you tell yourself about who you are.
You’ll explore:
• Why mistakes don’t define your worth
• How to stop turning moments into identity
• Offering yourself forgiveness instead of punishment
• Learning to stay with yourself when things go wrong
You don’t have to be perfect to be loved.
You’re allowed to be human.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
We’re often taught to fix our feelings, hide them, or move past them as quickly as possible. But what if self-love starts with simply letting yourself feel?
In Day 5 of 14 Days of the Self-Love mini-series, this episode invites you to slow down and be with whatever you’re feeling; without judgement, rushing, or trying to change it.
You’ll explore:
• Allowing emotions instead of fighting them
• Sitting with feelings safely and gently
• Letting emotions move through you, not define you
• Creating space for honesty with yourself
You don’t have to feel “better” to be worthy of care.
You’re allowed to feel what you feel.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
How often do you edit yourself to be accepted? Say yes when you mean no? Stay quiet when something matters?
In Day 4 of 14 Days of Self-Love, we look at the quiet ways we shrink ourselves for approval, and how to gently choose honesty instead.
You’ll explore:
• Noticing where you silence yourself
• Choosing truth over people-pleasing
• Speaking honestly in small, safe ways
• Trusting that being real is better than being liked
You don’t have to be smaller to be loved.
You’re allowed to be real.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
So many of us live at war with our bodies; criticising, controlling, comparing, and pushing them. But your body has carried you through literally everything!
In Day 3 of 14 Days of The Happier life Project's Self-Love Sessions, we shift from fighting our bodies to making peace with them. This episode invites you to move with kindness, speak gently to yourself, and see your body as a home, not a project.
You’ll explore:
• Joyful movement without punishment
• Softer self-talk
• Gratitude for what your body does, not how it looks
• Creating an environment that supports body respect
You don’t have to love your body every day, but you deserve to live in it without cruelty.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
The voice you hear most in your life is your own.
According to the National Science Foundation, 80% of our thoughts are negative and 95% of our thoughts are repetitive. That is a lot of negative, repetitive thoughts!
So what if that voice felt kinder?
In Day 2 of The Happier Life Project's mini series 14 Days of Self-Love, we focus on the way you speak to yourself... especially in hard moments. This episode helps you notice your inner dialogue and gently begin changing it.
You’ll explore:
• How self-talk shapes self-worth
• A simple way to soften harsh thoughts
• An affirmation for speaking to yourself with care
Self-love isn’t just what you do, it’s how you talk to yourself when no one else is listening.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Happier Life Project's Self-Love Sessions
February often tells us that love is something we wait for — from someone else.
But this series begins by gently flipping that story.
In Day 1 of 14 Days of Self-Love, we start by choosing ourselves.
This short, calming episode host Gabby Sanderson invites you to stop waiting to be “enough” and begin treating yourself as someone already worthy of care.
You’ll be guided through:
• A gentle reflection on self-worth
• A simple practice to choose yourself
• An affirmation you can carry into your day
Because you are not waiting to be chosen, you already belong to you.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
In our final episode of the January Happiness Hacks series, host Gabby invites you to pause and celebrate, not big obvious achievements, but small wins, quiet effort, and the simple fact that you showed up.
This happiness hack encourages you to recognise one tiny win from today and to give yourself credit. It could be completing a task you’ve been dreading, setting a boundary with a friend, partner, or colleague, going for a quick walk, or even finishing this very series of happiness hacks.
But even if you have not followed daily and dipped in to our happiness hacks when you could, or that you’re simply here for this moment right now, that's still a win too! Today is all about taking a gentle pause for reflection, self-compassion, and acknowledgement, marking the end of the month with warmth and pride.
A reminder that consistency, care, and showing up, even once, truly matter.
Remember, you can return to any of the happiness hacks whenever you need a little brightness, calm, or a moment of joy in your day.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day — supportive pauses designed to help you feel more present and grounded.
In today’s episode, Gabby explores the benefits of stepping away from constant input and digital noise. This happiness hack encourages you to disconnect briefly — from screens, notifications, or information — in order to reconnect with yourself, your body, and the moment you’re in.
A calming reminder that creating space can be a powerful form of self-care.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project offers one gentle happiness hack each day to support emotional wellbeing in realistic, human ways.
In today’s episode, Gabby explores the quiet power of anticipation. By planning something to look forward to, whether a trip, a day out, or a small future treat, this happiness hack shows how imagining future enjoyment can lift mood, increase hope, and add light to the present moment.
A soft invitation to let yourself look ahead with optimism.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; small, supportive moments designed to help you feel calmer, kinder to yourself, and emotionally supported.
In today’s episode, Gabby invites you to pause and acknowledge something we often overlook: the effort it takes simply to keep going. This happiness hack focuses on self-recognition rather than achievement, reminding you that showing up, coping, and continuing — especially in difficult seasons — deserves credit.
A deeply compassionate reminder that being here counts.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day... small, supportive shifts to help you feel a little calmer, lighter, and more connected to yourself and others.
In today’s episode, Gabby explores the surprising power of smiling - both genuine and intentional - and how even a soft, gentle smile can support your emotional wellbeing. Drawing on the facial feedback hypothesis, this episode explains how smiling can trigger the release of mood-boosting chemicals in the brain, reduce stress in the body, and create tiny moments of warmth and connection in everyday life.
A kind reminder that a single smile, including the one you offer yourself, can make a real difference to how you feel.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; simple, mindful practices designed to support your mood, resilience, and emotional health.
In today’s episode, Gabby invites you to pause and create one small moment of awe - a brief experience of wonder, beauty, or expansiveness that helps the world feel a little bigger and your worries feel a little smaller. Through nature, movement, architecture, sound, or everyday life, this happiness hack encourages you to slow down, look up, and let awe gently shift your perspective.
A soft invitation to rediscover the sense of wonder that still exists in ordinary moments.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day - supportive, compassionate steps to help you feel steadier and more connected.
In today’s episode, Gabby explores loneliness with warmth and sensitivity, encouraging one small step toward connection; whether that means sending a message, speaking to someone briefly, spending time around others, or gently connecting with yourself. This happiness hack reminds you that even tiny moments of connection can make a real difference.
A reassuring reminder that you are not alone in how you feel.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day to help you feel more grounded, joyful, and emotionally supported.
In today’s episode, Gabby invites you to spend a little time doing something you enjoy; whether that’s baking, reading, playing with a pet, or reconnecting with a simple hobby you love. This happiness hack highlights how meaningful small pleasures can be for happiness, calm, and self-expression.
A gentle reminder that hobbies are not extras, they are nourishment for the soul.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; small acts of care designed to support your mental and emotional health.
In today’s episode, Gabby focuses on nourishment in its simplest form: giving your body something that helps you feel steady, supported, and energised. Whether it’s a healthy snack, a glass of water, or a warm cup of tea, this happiness hack encourages you to treat nourishment as an act of kindness toward yourself.
A reminder that looking after your body is also looking after your mood.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day to support your emotional wellbeing in simple, practical ways.
In today’s episode, Gabby explores the power of gentle movement - not as exercise or pressure, but as a kind and energising way to lift your mood and release tension. This happiness hack encourages you to move your body in a way that feels good, even for just a minute or two.
A soft invitation to reconnect with your body through kind, feel-good movement.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day. These are small and supportive shifts designed to help you feel a little lighter, calmer, and more connected to yourself.
In today’s episode, Gabby invites you to do one small thing purely for fun; not for productivity, achievement, or self-improvement, but simply because it brings you joy. This happiness hack celebrates playful moments, reminding you that enjoyment does not have to be earned or justified.
A warm reminder that fun is still allowed in your day.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day. These are small and supportive shifts to help you feel calmer, kinder to yourself, and more emotionally grounded.
In today’s episode, Gabby explores gratitude in a simple and realistic way. Instead of long lists or forced positivity, this happiness hack invites you to notice one thing you truly feel grateful for today and express it in a single sincere sentence. This gentle practice helps widen perspective and brings a little light into the moment without dismissing what you are really feeling.
A soft reminder that even one genuine sentence of gratitude can make a difference.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; small, supportive shifts to help you feel a little calmer, clearer, and more emotionally grounded.
In today’s episode, Gabby guides you through a simple grounding practice with a gentle way to steady your mind and body when thoughts feel busy or overwhelming, using your senses. By noticing what’s happening around you in the present moment, this happiness hack helps reduce mental tension, calm the nervous system, and bring you back to a steadier sense of here-and-now awareness.
A soothing invitation to return to the present whenever you need it.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; small, supportive shifts designed to help you feel a little calmer, kinder to yourself, and more emotionally grounded.
In today’s episode, Gabby explores the power of doing one small, supportive action for your future self - something simple that makes tomorrow, or even later today, feel a little lighter. Rather than focusing on productivity, this happiness hack is about reassurance, ease, and building a quiet sense of self-trust through tiny acts of care.
A soft reminder that looking after your future self is also a way of caring for who you are today.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; small, supportive shifts to help you feel a little calmer, clearer, and more emotionally grounded.
In today’s episode, Gabby explores how our mental to-do lists quietly build up in the background, filled with worries, reminders, half-finished tasks and looping thoughts. And how even one minute of “emptying your head” can create a powerful sense of relief. By moving thoughts out of the mind and onto a page, note, or voice memo, this tiny declutter helps reduce mental tension and gives your nervous system space to breathe.
A gentle invitation to carry a little less, and feel a little lighter.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; small, supportive shifts to help you feel a little calmer, kinder to yourself, and more emotionally grounded.
In today’s episode, Gabby explores how even the smallest act of kindness, whether toward someone else or toward yourself, can boost mood, ease stress, and increase feelings of connection. This happiness hack invites you to choose one light, genuine moment of care today, without pressure, performance, or perfection.
A warm reminder that kindness nourishes the giver as much as the receiver.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day; small, supportive shifts to help you feel a little calmer, kinder to yourself, and more emotionally grounded.
In today’s episode, Gabby invites you to pause and truly appreciate one small, pleasant moment in your day, instead of rushing past it. Whether it’s a comforting smell, a warm drink, sunlight through a window, or a peaceful pause, this happiness hack encourages you to slow down and experience it for a few extra seconds.
By lingering with small moments of enjoyment, the mind and body receive a brief signal of calm and safety — gently lifting mood and increasing everyday feelings of appreciation.
A soft reminder that happiness is often found in the small moments we slow down enough to notice.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project shares one gentle happiness hack each day - small, supportive shifts to help you feel a little calmer, kinder to yourself, and more emotionally grounded.
In today’s episode, Gabby explores the power of softening our inner voice, and how treating ourselves with the same compassion we’d offer a friend can reduce stress, ease self-criticism, and help the nervous system feel safer and more supported. This simple practice invites you to notice one moment today where you can speak to yourself with patience instead of pressure.
A gentle reminder that kindness also belongs inside the way we talk to ourselves.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project is sharing one gentle happiness hack each day; small, supportive moments designed to help you feel a little happier, lighter, and more connected to yourself.
In today’s episode, Gabby explores the joy of playful, pressure-free movement, the kind that isn’t about exercise, performance, or doing it “right,” but simply about letting your body move in a way that feels freeing and alive. This happiness hack invites you to dance like no one’s watching, even for a few seconds, and to rediscover the quiet joy that can come from movement for its own sake.
With a warm, compassionate approach, this episode shows how spontaneous movement can lift mood, release tension, and reconnect you with joy that comes from inside, not from approval or achievement.
A light-hearted reminder that sometimes happiness begins with a tiny, private dance-break.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project is sharing one gentle happiness hack each day - small, supportive actions to help you feel a little happier, calmer, and more grounded.
In today’s episode, Gabby explores how many of us move straight from activity and stimulation into bed, without giving our minds or bodies a clear signal that the day is coming to a close. This happiness hack invites you to create one simple wind-down cue for your evening, helping your nervous system soften and prepare for rest.
With a practical, compassionate approach, this episode shows how even the smallest calming ritual; a dimmed light, a warm drink, a quiet moment, or putting your phone aside, can help you transition gently from “on” to “slowing down.”
A soothing reminder that rest often begins with a simple signal of care.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project is sharing one gentle happiness hack each day; small, supportive shifts to help you feel a little happier and healthier.
In today’s episode, Gabby explores how constant phone use can quietly overstimulate the mind and body, and how taking one small, intentional break from your phone can create a moment of calm, clarity, and breathing space for your nervous system.
With a simple, realistic invitation to step away from your screen for just a few minutes, this episode encourages you to enjoy a tiny pause from digital noise; without pressure, guilt, or the need for a full digital detox.
A calm reminder that even a short phone-free moment can help your system exhale.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
Throughout January, The Happier Life Project is offering one short happiness hack each day, blending gentle emotional support with simple habits that can help you feel calmer, brighter, and more settled in yourself.
In today’s episode, Gabby shares how even a couple of minutes of natural daylight in the morning can support your body clock, mood, and energy; especially during winter or busy, indoor days.
With a simple, accessible practice you can do from a doorway, balcony, or window, this episode invites you to help your body “arrive” in the day gently, without pressure or perfection.
A small moment of light that can make the day feel a little steadier.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, Gabby is sharing one gentle happiness hack each day - small, supportive shifts to help you feel a little happier and healthier as the month unfolds.
In today’s episode, Gabby explores how being slightly under-hydrated can quietly affect mood, energy, and emotional steadiness, and how increasing your water intake across the day can help your body (and mind) feel more supported.
With a kind, practical invitation to “top up” rather than strive or track, this episode focuses on hydration as an act of self-care, not self-improvement.
A small, realistic step toward feeling clearer, steadier, and more energised.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
Throughout January, host Gabby is sharing daily happiness hacks; simple, compassionate practices to help you feel more supported from the inside out.
In today’s episode, Gabby explores the impact of inner dialogue, especially during moments of tiredness, stress, or self-doubt. Rather than forcing positivity or repeating affirmations that don’t land, this happiness hack focuses on softening the way you speak to yourself.
A gentle reminder that kindness - not criticism - is what truly helps you move forward.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
This January, The Happier Life Project is offering one short happiness hack each day; gentle reminders designed to support your mental and emotional wellbeing as life begins to pick up pace again.
In this episode, Gabby challenges the belief that rest has to be earned. Instead, this happiness hack reframes rest as a biological need, something your nervous system requires in order to feel safe and recover.
With a small, practical invitation to pause, this episode encourages you to rest without justification, guilt, or productivity attached.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, host Gabby is sharing one gentle happiness hack each day; small moments of support designed to reduce pressure and help you feel steadier as the year unfolds.
In today’s episode, Gabby explores the way we often speak to ourselves when something feels off, and how quickly curiosity can turn into self-criticism. This happiness hack invites you to check in with yourself without judgement - and to respond with care rather than blame.
With a simple, practical takeaway, this episode offers a kinder way to meet your inner world, especially on days when emotions feel heavy or unclear.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
Throughout January, Gabby is sharing a short happiness hack each day, designed to support your mental and emotional wellbeing without pressure or overwhelm.
In today’s episode, Gabby gently challenges the idea that January has to begin with big goals or bold changes. Instead, this happiness hack focuses on the power of starting small.
With a simple, practical takeaway, this episode reminds you that small steps build trust, safety, and steadiness, and that beginning exactly where you are is more than enough.
A reassuring listen for days when motivation feels low and gentleness feels essential.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, The Happier Life Project is sharing one gentle happiness hack each day; small, manageable ideas to help you feel calmer and more grounded as the year unfolds.
Even on quiet days, our bodies can still be rushing. In this episode, Gabby invites you to slow just one small thing down... not your whole life, not your to-do list. Just one moment.
This simple practice helps signal safety to your nervous system and gently ease you out of urgency, without needing to stop or withdraw from your day.
A calm reminder that slowing one thing can soften everything around it.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
Throughout January, The Happier Life Project is offering one gentle happiness hack a day; small shifts designed to reduce emotional pressure and support your wellbeing.
We’re often taught that happiness should be the baseline emotion. But most days aren’t meant to feel amazing... or awful.
In day three's episode, host Gabby explores the quiet relief of letting today be neutral. Not joyful. Not perfect. Just okay. This gentle reframe helps ease the pressure to feel good and offers a simple way to lower expectations without lowering self-worth. Neutral days aren’t empty days, they’re spacious ones.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
As part of this January series, host Gabby is sharing one short happiness hack each day; small, supportive practices to help you feel steadier and more grounded as the year begins.
When life feels uncertain, the body often holds tension before we even realise it.
For day two's happiness hack, Gabby shares a simple 60-second breathing reset designed to signal safety to your nervous system. No equipment, no preparation, just a moment you can return to anytime your mind feels busy or your body feels on edge.
A practical tool to help you feel calmer, more regulated, and a little more at ease, wherever you are.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Daily Happiness Hack
This month on The Happier Life Project, Gabby is sharing a short, gentle happiness hack every day; small moments of support designed to help you feel steadier, calmer, and a little more at ease as the first month of the new year unfolds.
In today’s episode, Gabby invites you to begin January without reinvention. You don’t need to be more productive, more positive, or more put-together to deserve calm, care, or contentment.
Through a simple grounding ritual and a compassionate reframe, this episode helps your nervous system soften and reminds you that you’re allowed to start exactly as you are.
A gentle place to begin the year - no fixing required.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
As we close out 2025, this final episode of The Happier Life Project takes a compassionate look back at a year that felt undeniably heavy for so many. With political tension, rapid leaps in AI, global conflict and a relentless cost-of-living crisis, it’s no surprise that rates of anxiety and depression have soared worldwide.
In this reflective bonus episode, Gabby explores the emotional toll of a turbulent year, and the unexpected clarity it can bring. Through the conversations held on this podcast, personal experiences, and even a year-end yoga class themed around shedding old skin for the Year of the Snake, Gabby invites listeners to consider what they’re ready to release before stepping into 2026. Perfectionism, people-pleasing, carrying everything alone; what are you finally putting down?
Plus, you’ll hear highlights from her conversation with Reverend and the Makers’ Jon McClure, recorded this time last year, where they discuss loneliness at Christmas, mixed seasonal emotions, and why dancing and music can be powerful tools for mental health.
It’s a gentle, grounding close to the year, and a reminder you don’t have to earn rest with exhaustion. The Happier Life Project returns on January 1st 2026 with something special: a daily happiness hack every day throughout the month.
If you're feeling suicidal, lonely, or depressed, the Samaritans helpline is available 24/7 at 116 123, including on Christmas Day. You can also use a text-based option like "Hey Sam" a mental health support text line for young people, by texting 439-726.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
According to the World Health Organization, loneliness is now recognised as a pressing global health threat. Research shows that chronic loneliness carries the same health risk as smoking 15 cigarettes a day and can reduce life expectancy by up to 30 percent.
As host Gabby reflects, the festive season can be one of the hardest times of the year for many. While Christmas is sold to us as joyful, warm, and deeply connected, for some it magnifies feelings of isolation instead.
A UK survey found that 17% of people feel lonelier during the holidays, even when surrounded by loved ones. The gap between the expectation of celebration and the reality of personal circumstances can intensify sadness, anxiety, and disconnection, making December a particularly heavy month for those already struggling.
In this episode — a conversation recorded 18 months ago but more relevant than ever — Gabby speaks with Dr Richard Pile, a GP specialising in lifestyle medicine and cardiology, as well as an author, TEDx speaker, podcaster, mentor, and coach. Together, they explore what loneliness really is, how it manifests not only emotionally but physically, and the subtle ways it can shape our behaviour and daily routines.
Dr Richard shares the signs to look out for in ourselves and others, and why nurturing the relationships we already have is so vital. He also offers practical steps for forming new connections, finding like-minded people in our communities, and accessing NHS social prescribers — a free service designed to link people with activities and groups that support wellbeing.
As the festive season approaches, Gabby invites listeners to take one small, meaningful action: reach out to someone who might be struggling. A simple message, phone call, or invitation for coffee can make a profound difference. This episode is a reminder that choosing connection over isolation not only eases another person’s burden, but strengthens our own sense of belonging.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Dr Richard Pile and his services: https://feelgoodforlife.uk/
To watch Dr Richard’s TedX talk on Loneliness: https://youtu.be/sPsvOd-kwVU?
si=dAIYYR_E_ukAhcyg
The festive period can be a beautiful time of year, but it can also be incredibly challenging. Routines change, expectations rise, social calendars fill up, people feel financial pressure, and old family dynamics often resurface. Many of us end up emotionally stretched and overwhelmed long before the big day arrives.
So in this episode, host Gabby Sanderson shares "Tools to Keep a Calm Christmas" eight simple, effective tools to help you stay grounded, protected, and emotionally steady over the holidays. You can try them all, or choose the ones that feel right for you. And at the end of the episode, there’s a short grounding meditation to help you reset.
Tool 1: The Boundaries Reset
Protect your energy by saying no when you need to, and choosing plans that genuinely support your wellbeing.
Tool 2: Letting Go of the ‘Perfect Christmas’ Myth
Release the pressure to create a flawless holiday — real, imperfect Christmases are often the calmest and most meaningful.
Tool 3: Anchoring Your Nervous System
Use quick grounding techniques like slow breathing, softening your shoulders, or stepping outside to bring your body back into calm. Gabby guides you into an exercise.
Tool 4: The Money-Pressure Diffuser
Take the financial stress down by setting clear spending limits and remembering that thoughtfulness matters far more than cost.
Tool 5: A Plan for Loneliness (Even If You’re Surrounded by People)
Create gentle structure, small moments of connection, and comforting rituals to support yourself if the season feels emotionally heavy.
Tool 6: The Family Dynamics Shield
Notice old patterns, stay grounded, and remind yourself that you can choose your responses, even in challenging family situations.
Tool 7: The “Good Enough” Christmas Reframe
Let “good enough” be the goal — good enough food, good enough plans, good enough energy — and allow that to be more than enough.
Tool 8: Easing the Pressure of the New Year
You don’t need resolutions or reinvention; a softer approach with light reflection and gentle intentions can ease the transition into January.
Tune in now for a calm, grounding, and supportive listen — and give yourself the gentlest Christmas you can.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Microplastics are in most of the water we drink, but what does that mean for our health and wellbeing? In this episode of The Happier Life Project, host Gabby Sanderson sits down with Dr. Sherri “Sam” Mason, one of the world’s leading researchers on plastic pollution, to uncover the truth about what’s in our tap and bottled water.
Together they explore how microplastics affect our bodies and minds, and the small but powerful steps we can take to protect ourselves and the planet. If you’ve been noticing conversations around microplastics and wondering what they mean for your health, or if you’re simply trying to make more informed, empowered choices; this episode will give you a grounded, hopeful place to start.
Dr. Mason’s groundbreaking research not only revealed the widespread presence of microplastics in freshwater systems but also helped shape legislation like the Microbeads-Free Water Act. Her work has been featured across major outlets including the BBC, The Guardian, and The New York Times, sparking global awareness about the hidden costs of plastic pollution. In this episode, she explains how science is catching up to the scale of the problem, and why understanding it is the first step toward change.
Beyond the science, this conversation is about empowerment. You’ll hear how reconnecting and protecting the environment can ease stress, restore a sense of agency, and inspire resilience in the face of overwhelming headlines. Most importantly, you’ll walk away with practical, realistic steps to reduce your exposure and consumption of microplastics; proving that small, consistent actions really do add up to a healthier body, a clearer mind, and a happier life.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Dr. SAM’s website: https://www.sherrimason.com/
Sam’s recommendations to learn more on the subject:
https://www.beyondplastics.org/
https://www.plasticpollutioncoalition.org/
https://www.5gyres.org/
As the nights grow longer and temperatures drop, many people find themselves drawn to the idea of "cuffing season", the tendency to seek short‑term relationships during the winter months. In this conversation, host Gabby Sanderson and Dr Marianne Trent unpack the psychology behind this seasonal phenomenon, exploring why loneliness can intensify around the festive season and how societal expectations may heighten feelings of isolation. Together, they highlight the importance of self‑worth, emotional well‑being, and honoring your own needs during this time.
Dr Marianne Trent is a qualified clinical psychologist specialising in grief and trauma. She is the author of The Grief Collective and the host of the award-winning Aspiring Psychologist Podcast. She brings a compassionate, human approach to all of her work, including the thoughtful guidance shared in this episode.
Whether you’re curious about the science of connection or looking for practical strategies to navigate seasonal loneliness, this episode offers insights and takeaways to support your emotional well-being.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Dr Marianne Trent on Instagram: https://www.instagram.com/drmariannetrent/
Dr Marianne’s website: https://www.goodthinkingpsychology.co.uk/
Aspiring psychologists: https://www.aspiring-psychologist.co.uk/
Content warning: This episode contains potentially distressing content on the subject of sexual consent and blurred boundaries. Although this has been handled sensitively and compassionately, listeners who feel triggered by this content may wish to skip this episode or listen at a time when they feel ready.
In this episode of The Happier Life Project, Gabby sits down with Dr. Nina Burrowes; psychologist, author, activist, and founder of The Consent Collective and Safe Workplace Culture. With years of experience working with offenders, survivors, universities, and organisations, Nina brings a calm, grounded voice to one of the most misunderstood topics: consent.
Consent is often framed as a simple moral choice, a “good” or “bad” behaviour. But as Nina explains, consent is not a virtue. It’s a skill. A skill we can learn, practise, and get better at. And when we do, our interactions become clearer, kinder, more connected, and more enjoyable.
In this conversation, Nina explains why consent is so much more complex than a straightforward “yes” or “no,” and why misunderstandings remain so common. From the pressures students face at university, to the influence of desire, people-pleasing, and uncertainty in new relationships, Nina unpacks the many reasons we sometimes agree to things that don’t feel right, and why only we can be the true experts of our own bodies.
With the festive season approaching, Gabby and Dr Nina also look at how alcohol, office parties, and blurred social settings can distort boundaries and complicate communication. Nina helps make sense of inappropriate behaviour in workplace environments, why harassment persists, and how we can stay connected to ourselves when situations feel murky or uncomfortable.
Ultimately, this episode is about embracing consent as a form of communication, understanding our own signals, expressing our needs with confidence, and creating environments where people feel respected and empowered. Whether you’re navigating dating, university life, or the upcoming Christmas party season, this is a compassionate, practical guide to recognising your boundaries, honouring them, and supporting others to do the same.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Consent Collective: https://www.consentcollective.com/
Safe Workplace Culture: https://www.safeworkplaceculture.com/
Free self-help resource: The courage to be me
In this bonus episode of The Happier Life Project, Gabby Sanderson talks with Chlo Hodgkinson from My Possible Self about something we all need, but often neglect: self-care.
Just like the year moves through spring, summer, autumn, and winter, our emotions move in seasons too. Some phases energise us, others slow us down. Some feel expansive, others like shedding old layers. And too often, we judge ourselves for not feeling the same all year round.
With the holiday season approaching, stress and emotions can feel heightened. Gabby and Chlo explore why honouring these inner seasons isn’t just self-care, it’s essential for our wellbeing. They share practical advice and relatable reflections on how self-care has helped them get through tough times and navigate change.
From National Self-Care Week and gratitude practices, to reflecting on the year and preparing for the holidays, this conversation offers guidance on listening to your needs and caring for yourself in a sustainable, gentle way... no matter what season you’re in.
To download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/To follow Chlo Hodgkinson on Instagram: https://www.instagram.com/chlohodgkinson/
Headaches and migraine are often dismissed as minor annoyances, but for millions of people, they are debilitating conditions that affect every aspect of life. In this episode of The Happier Life Project, Gabby Sanderson sits down with Dr Katy Munro, Senior Headache Specialist at the National Migraine Centre, to explore the complex world of headaches and migraine.
Dr Munro explains what headaches and migraine really are, how they differ, and why migraine is far more than just a severe headache. She sheds light on the multiple symptoms of migraine, the stigma that often surrounds it, and the challenges sufferers face in daily life. The conversation then dives into the connection between migraine and mental health, exploring why conditions such as anxiety and depression are common among those living with migraine.
Gabby and Dr Munro discuss practical strategies for managing migraine, including identifying triggers, making lifestyle adjustments around sleep, diet, and stress, and seeking appropriate medical care. Dr Munro emphasizes how education and awareness, for both patients and healthcare providers, can transform the experience of living with migraine and improve quality of life. She also shares how the National Migraine Centre offers support, resources, and consultations for migraine sufferers.
Dr Munro was an NHS GP and now works as Senior Headache Specialist at the National Migraine Centre, a charity offering consultations on a prepay or voluntary donation basis. She co-founded and hosts the Heads Up podcast and is the author of Managing Your Migraine (Penguin Life Expert Series). A migraine sufferer herself, Dr Munro is passionate about raising awareness and improving care for those living with this debilitating condition.
Tune in to gain expert guidance, insights and practical advice for anyone living with migraine or supporting someone who is.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow the National Migraine Centre on Instagram: https://www.instagram.com/national_migraine_centre/
To follow Dr Katy on Instagram: https://www.instagram.com/migrainedoc/
National Migraine Centre Website: https://www.nationalmigrainecentre.org.uk/
Head’s Up podcast: https://www.nationalmigrainecentre.org.uk/understanding-migraine/heads-up-podcast/
Dr Katy Munro’s book: Managing Your Migraine
This bonus edition of The Happier Life Project shines a spotlight on a remarkable collaboration bringing yoga, education, and empowerment to children in India. Host Gabby Sanderson welcomes Gopala Amir Yaffa, the visionary behind Rainbow Yoga, whose journey from Hindu monk to father and global yoga educator has inspired communities across more than 40 countries.
Gopala’s approach to yoga is playful, social, and deeply connected, rooted in the belief that love and human connection are the most powerful agents of change. Partnering with Yoga Gives Back and Edu-GIRLS, he is helping transform yoga into a tool for resilience, confidence, and joy for underprivileged children in the birthplace of yoga.
Listeners will hear the impact of teaching yoga to young people, how this partnership is reshaping lives, and the global support making it possible. In a special announcement, Gopala shares that our very own host and yogi Gabby will join the project in February 2026, living and teaching at the school in India.
An inspiring episode that celebrates the heart, magic, and transformative power of yoga in building brighter futures.
To support the cause, follow Gabby’s journey and make a donation: https://gofund.me/b1321cd12
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Rainbow Kids on Instagram: https://www.instagram.com/rainbowkidsyoga/
Rainbow Kids website: https://www.rainbowyogatraining.com/
Yoga Gives Back Instagram: https://www.instagram.com/yogagivesback/
Yoga Gives Back website: https://yogagivesback.org/
EDU Girls Instagram: https://www.instagram.com/edugirls/
EDU Girls website: https://edugirls.org/
This project is made possible through a partnership between three incredible organizations, each bringing something unique:
Rainbow Kids Yoga
Rainbow Kids Yoga makes yoga fun, creative, and interactive for children, teens, and families. They also offer comprehensive teacher training programs for individuals who want to teach yoga to children. Gabby is a graduate of their TTC.
Yoga Gives Back
Yoga Gives Back is a global nonprofit that mobilizes the yoga community to support women and children in India through education, microloans, and empowerment programs. They transform the gratitude that yoga inspires into direct action, uplifting lives and creating opportunities for those who need it most.
Edu-GIRLS
Edu-GIRLS provides free, high-quality education for underprivileged girls in India, from preschool to university. They believe every girl deserves access to education and the chance to shape her own future.
Together, these organizations form the foundation of Yoga Without Borders; blending yoga, education, and empowerment into one life-changing experience.
This powerful episode of The Happier Life Project explores the healing potential of creativity and self-expression with artist, educator, and mental health advocate Liz Atkin — a woman who has transformed her experience of Compulsive Skin Picking and anxiety into extraordinary works of art, compassion, and connection.
Liz’s story is one of resilience and reinvention. Once a dancer, she discovered drawing as a way to self-soothe during her daily commute — a practice that soon became both her therapy and her calling. Through her project #CompulsiveCharcoal, Liz has gifted over 18,000 free charcoal drawings to commuters around the world — from London and New York to Singapore and Cologne — sparking conversations about mental health in the most unexpected places.
Her work has been exhibited internationally and is held permanently in the Wellcome Collection, South London and Maudsley NHS Trust, Derby Museum, and the Bethlem Gallery Collection. Liz also teaches in schools, hospitals, hospices, prisons, and universities, and is an ambassador for The Big Draw, the world’s largest drawing festival celebrating creativity for health and wellbeing.
In this episode, Liz shares her compelling story — from the moment she first realised she was a skin picker to how it affected her quality of life and emotional wellbeing. She also talks about the coping strategies she tried, what led her to begin drawing on public transport to self-soothe, and the birth of her global initiative, #CompulsiveCharcoal. Host Gabby asks Liz about the emotional reality of living with a compulsion, her international work teaching art in schools, hospitals, and prisons, and why creativity is essential for mental health and wellbeing.
A moving and inspiring listen about turning pain into purpose — and how creativity can become one of the most powerful tools for healing and human connection.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Liz Atkin on Instagram: https://www.instagram.com/liz_atkin/
To check out Liz’s art and information on exhibitions: www.lizatkin.com
This episode features a calming guided meditation led by the lovely Ria from Perfect Pose Yoga, as featured on the My Possible Self App. This session is designed to help you gently transition from the busyness of the day into a peaceful night’s rest. Whether you're winding down before bed or already tucked in, this meditation invites you to lie down, breathe deeply, and let go.
Ria is a seasoned yoga teacher with over a decade of experience. She’s passionate about sharing the empowering magic of yoga and helping others become their most vibrant selves. Her warm, inclusive approach creates a welcoming space for all, and her sessions are known for their friendly, community feel.
When she’s not guiding yoga, Ria enjoys exploring her love of crystals, adventuring with her son Jack, and pampering her four beloved cats.
Settle in, press play, and let Ria guide you into deep relaxation and restful sleep.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Ria on Instagram: https://www.instagram.com/perfect_pose_yoga
Perfect Pose Yoga website: https://www.perfectposeyoga.com/
This episode dives into the concept of detachment, learning how to let go, stop overthinking, and stop settling for less in relationships. Sabrina Bendory, author of 'Detached: How to Let Go, Heal, and Become Irresistible,' joins Gabby to share her approach to reclaiming self-worth and embracing emotional freedom.
Sabrina’s work as a relationship coach, writer, and influencer focuses on helping people stop chasing love and start attracting it by building confidence, regulating emotions, and reconnecting with their own values. Drawing on psychological insights and practical tools, she explains that detachment is not about indifference or game-playing, but about creating a grounded, authentic sense of self that no longer relies on external validation.
Throughout the conversation, Gabby and Sabrina examine how fear and self-doubt influence attachment, the stories we tell ourselves, and the ways letting go can lead to deeper self-trust, clarity, and magnetic authenticity. Gabby shares why she chose Detached as the November Book of the Month, describing how it helped her uncover personal insecurities, reframe negative self-talk, and recognize that much of her anxiety was in her own mind.
Gabby and Sabrina unpack the psychology behind attachment and how it influences our romantic decisions, revealing how a shift toward self-acceptance can transform not only our relationships but also our overall well-being. They explore the energetic dynamics of connection - how clinginess can be felt on a visceral level and why it often pushes others away. Plus, Sabrina shares powerful insights from her book Detached, a must-read for anyone ready to stop settling and start thriving.
Sabrina Bendory is a globally recognized expert in dating and relationships. As co-founder of A New Mode, she has guided millions of people with relatable, insightful advice and continues to share her expertise through Thought Catalog, TikTok, Instagram, and private coaching. Sabrina’s work has also been featured in Vogue, Cosmopolitan, Newsweek, and The New York Post. Her previous best-selling book, 'You’re Overthinking It,' and her latest release, 'Detached,' provide readers with transformative strategies for emotional resilience, self-trust, and authentic confidence.
Whether you're single, dating, or in a relationship, this episode offers practical tools and empowering perspectives to help you build self-assurance, navigate fear, and show up as the most grounded, confident version of yourself.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Sabrina Bendory on Instagram: https://www.instagram.com/sabrinabendory/
Sabrina’s TikTok: https://www.tiktok.com/@sabrinabendory
Sabrina’s YouTube: https://www.youtube.com/@SabrinaBendory
Sabrina’s website: https://sabrinabendory.com/
Join Sabrina’s inner circle group coaching membership: https://sabrinabendory.com/membership-info
Detachment course: https://sabrinabendory.com/detachment-blueprint-info
You Will Be Ok course: https://sabrinabendory.com/you-will-be-ok-8-week-course
You Will Be Ok podcast: https://www.inlet.fm/you-will-be-ok
In this bonus episode of The Happier Life Project, host Gabby Sanderson welcomes back Dr Anna Colton, a leading clinical psychologist specialising in adolescence and eating disorders, to explore her book How To Talk To Kids About Food.
With over 20 years of experience - from Great Ormond Street Hospital and The Tavistock Clinic to her thriving private practice - Dr Anna brings deep expertise and compassion to a topic that affects every family: how our words, habits, and attitudes around food shape a child’s relationship with eating and their body.
Together, Gabby and Dr Anna discuss why it’s so important to be neutral about food and avoid placing it in a hierarchy, such as treating sugar as a prize or reward. They talk about the realities of fussy and picky eating, what parents can do when they have their own complicated relationship with food, and how to protect children from absorbing those patterns. Dr Anna also shares valuable insights into the signs that may suggest a child is developing an unhealthy attitude toward food or their body, and why it matters that children look forward to sitting down at the table, not just to eat, but to connect, share, and bond.
Beyond her clinical work, Dr Anna also advises TV productions on contributor welfare, supports young performers in West End shows such as Matilda, and collaborates with BBC Bitesize on campaigns around mental health, body image, and social media.
This conversation is essential listening for parents, caregivers, teachers, and anyone who wants to help the next generation build a healthy, happy relationship with food and with themselves.
Listen now and learn how to turn everyday mealtimes into opportunities for growth, confidence, and connection.
*This interview was recorded earlier in the year.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Dr Anna Colton on Instagram: https://www.instagram.com/the_food_psychologist/
Dr Anna's website: https://www.dranna.co.uk/
What if the way you see yourself; your worth, your relationships, your fears, even your achievements, was being quietly directed by a story you didn’t even write?
Life scripts are unconscious, childhood-rooted narratives that shape how we perceive ourselves, others, and the world. Formed through early interactions with caregivers, these internal “stories” often emerge as coping mechanisms in response to challenging circumstances. While they may have helped us navigate childhood, they can become limiting patterns in adulthood, affecting our confidence, relationships, and mental health in ways we may not even realise.
In this episode of The Happier Life Project, clinical psychologist Dr Anna Colton joins host Gabby Sanderson to explore how these invisible narratives take hold, how societal pressures like diet culture reinforce them, and how to begin rewriting the ones that no longer serve us.
With over 20 years of experience, and specialising in adolescence and eating disorders, Dr Colton has worked across the NHS; including Great Ormond Street Hospital, The Tavistock Clinic, and The Priory, and now runs a thriving private practice. She supports a diverse range of clients, from barristers and young people, to West End performers, consulting on productions such as Matilda, to help children and adults manage stage fright, perfectionism, and anxiety. Anna is also the author of ‘How To Talk To Children About Food’, a shame-free guide to improving children's relationship with food.
The conversation explores how early conditioning can lead to people-pleasing, anxiety, and low self-worth, and why genuine confidence must be rewritten and built on internal validation, rather than external approval. Dr. Colton shares practical strategies for managing performance anxiety and offers insights into using curiosity and compassion to gently rewrite long-standing inner narratives.
Join us to discover how understanding the roots of your beliefs can lead to a more genuine, kind, and self-compassionate way of living.
*This interview was recorded earlier in the year.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Dr Anna Colton on Instagram: https://www.instagram.com/the_food_psychologist/
Dr Anna's website: https://www.dranna.co.uk/
October 24th marks United Nations Day; a celebration of global cooperation, peace, and human rights. But beyond politics and policy, what can an international organization built to unite nations teach us about creating peace within ourselves?
In this special bonus episode of The Happier Life Project, host Gabby Sanderson welcomes Aliza Ayaz an international climate activist, business and sustainability consultant, and the world’s youngest United Nations Goodwill Ambassador. Together, they explore how global values like empathy, cooperation, and resilience can help us live happier, calmer, and more connected lives.
From growing up across London, Pakistan, and Dubai to addressing world leaders at the UN, Aliza shares how her diverse cultural experiences shaped her worldview, and how activism, while powerful, can test one’s mental health and resilience. She opens up about burnout, faith, gender equality, and what it truly means to pursue peace; both globally and personally.
As the founder of the Climate Action Society (CAS) at University College London, Aliza pioneered a youth-led initiative that successfully mobilized students in environmental and policy-driven solutions which helped inspire the UK Parliament’s climate emergency declaration.
Gabby asks Aliza what sparked her decision to create the Climate Action Society, what drives and motivates her to keep going in the face of global challenges, and what the role of a UN Goodwill Ambassador truly entails.
They discuss why youth empowerment, mental health awareness, and radical cooperation are key to meaningful change, and how shifting our values from competition to compassion might just be the secret to a happier world.
Tune in to discover how compassion, cooperation, determination and youth-led action can shape not just our world, but our inner lives.
To download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/To follow Aliza on Instagram: https://www.instagram.com/alizaayaz_/
Aliza’s website: https://www.alizaayaz.com/
To watch Aliza’s Tedx talk: https://www.youtube.com/watch?v=GP55O_NhgHU
To learn more about UN Day: https://www.un.org/en/observances/un-day
Ever wondered why you're instantly drawn to some colours and completely turned off by others? Why certain shades can lift your mood, calm your nerves, give you confidence, or even make you feel uneasy? Colour is far more than decoration. It is a powerful and universal language that speaks directly to our emotions, often without us even realising it.
In this episode, host Gabby is joined by Karen Haller, the world’s leading expert in Applied Colour Psychology - the study of how colours influence human thoughts, feelings, and behaviours. With over two decades of experience, Karen has helped global brands, designers, and businesses harness the power of colour. Her work goes beyond aesthetics and focuses on shaping how we think, feel, and behave.
Karen is also the author of the international bestseller The Little Book of Colour, which has been translated into 14 languages and made the fascinating world of colour psychology accessible to everyone.
Together, Gabby and Karen dive into the emotional power of colour. They explore how we can consciously use colour and palettes to nurture our mood, boost creativity, and support our overall sense of wellbeing. Karen also challenges the myths around so-called "gender colours" and unpacks the symbolism behind certain shades; such as why so many banks used to choose blue for their logos to convey trust and reliability.
Karen offers fascinating insight into why we are all wired to respond differently to certain hues plus reveals what our personal colour preferences might say about us and even our past! Naturally, Gabby couldn’t resist asking the colour expert about rainbows, those magical bursts of light that stir something deep within us all. Karen shares her thoughts into why they move us so profoundly and what they can teach us about colour, emotion, and connection.
From the hues that calm our minds to the tones that energise our spaces, this episode explores how colour influences our emotions, behaviours, and wellbeing. It also shows how you can harness its power in your daily life. Whether you're designing a room, choosing an outfit, or simply looking to feel more balanced, this conversation will help you see colour in a whole new light.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Karen Haller on Instagram: https://www.instagram.com/karen_haller_colour
To find out more about the psychology of colour:
The Little Book of Colour - Free first chapter https://thelittlebookofcolour.com/free-chapter
Little Book of Colour https://thelittlebookofcolour.com/
Free design industry e-book https://karenhaller.com/free-10-myths-ebook/
Colour & Design psychology courses https://karenhaller.com/courses/
In this episode of The Happier Life Project, host Gabby Sanderson dives into the icy depths of cold water immersion. Is it really as good for our health as it’s made out to be? From ice baths to open-water swims, cold water therapy has become a wellness trend, but what does the science actually say?
To find out, Gabby speaks with one of the world’s leading experts in extreme physiology: Professor Mike Tipton. During their conversation, Professor Tipton explains the body’s physiological responses to cold water — including the critical cold shock response — and explores the potential mental health benefits of cold water therapy. They discuss breathwork, safety considerations, and the current scientific understanding of the risks and rewards of this increasingly popular practice.
Throughout the discussion, Professor Tipton emphasizes the importance of a balanced view, noting the anecdotal nature of many claims and the need for further research. Whether listeners are curious about ice baths, cold plunges, or wild swimming, this episode offers a clear, evidence-based look at why cold water therapy has captured so much attention. By the end, Gabby and Professor Tipton leave listeners with practical insights and thoughtful guidance on how to approach cold water immersion safely and effectively.
Professor Tipton has worked at the Universities of London, Surrey, and Portsmouth. He is a visiting professor at King’s College London and SETU Waterford in Ireland. From 1996 to 2004, he served as Consultant Head of the Environmental Medicine Division at the Institute of Naval Medicine. He has published over 850 scientific books, papers, reports, and abstracts on drowning, thermoregulation, environmental and occupational physiology, and survival at sea.
He was a Trustee/Director of Surf Lifesaving GB and is currently a member of the Council of the RNLI, as well as a Consultant to the RNLI’s Medical Director. Professor Tipton has also served as a consultant in survival and thermal medicine to the Royal Air Force, UK Sport, and the English Institute of Sport. He is Chair of the National Water Safety Forum (nationalwatersafety.org.uk) and of Water Safety England. He is a Fellow of the Royal Society of Medicine, and a Fellow, Trustee, and President-elect of The Physiological Society (physoc.org). He was awarded his MBE for services to physiological research in extreme environments; the Ireland Medal for saving lives from drowning worldwide; and the H&L Swiftwater rescue lifetime achievement award from the USA.
Tune in to discover how cold water therapy might fit into your routine, and don’t forget to subscribe for more evidence-based wellness conversations.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For more information about cold water swimming, therapies and immersions:
https://pubmed.ncbi.nlm.nih.gov/28833689/
https://bjsm.bmj.com/content/56/23/1332
https://pubmed.ncbi.nlm.nih.gov/30131418/
https://rnli.org/about-us/our-research
https://www.nationalwatersafety.org.uk/water-safety-england/guidance-for-the-public/open-water-swimming
https://www.rlss.org.uk/blog/top-recommendations-for-safer-open-water-swimming
https://rnli.org/safety/choose-your-activity/open-water-swimming
In this episode of The Happier Life Project, we dive into the hidden power of our senses with world-renowned experimental psychologist Professor Charles Spence, an expert in multisensory perception and experience design, and founder of Oxford’s Crossmodal Research Laboratory. From working with global brands and celebrity chefs to decoding how we taste, touch, hear, and smell, Charles reveals the surprising ways our senses shape daily life - often without us even realizing.
Together, Charles and host Gabby explore why most of us live in a state of sensory imbalance, and how modern technology plays a big part in this. The esteemed professor explains how our senses are constantly working together and influencing each other; and how companies and brands often tap into this interplay to guide our choices.
The conversation also covers why society today is so “touch hungry,” what we can do about it, and how much better we’d feel if we gave all our senses the attention they deserve. Plus, Charles sheds light on the ripple effect of being more mindful of our own sensory habits; from blasting music to eating strong-smelling food on public transport, and how these choices affect the senses of those around us.
Professor Spence has published more than 1,200 academic papers and authored or edited 16 books, including the Prose Prize-winning 'The Perfect Meal' (2014) and the international bestseller 'Gastrophysics: The New Science of Eating' (2017), which won the 2019 Le Grand Prix de la Culture Gastronomique from the Académie Internationale de la Gastronomie. His latest book, 'Sensehacking', was published in 2021.
Tune in to discover the fascinating ways to harness the hidden influence of your senses; to feel calmer, more connected, and more balanced.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
In this very special bonus episode of The Happier Life Project, airing on World Mental Health Day and marking the podcast’s four-year anniversary, Gabby Sanderson sits down with singer-songwriter Adam Taylor, better known as ADMT, to explore the powerful intersection of music and mental health.
ADMT is an artist unafraid to de-stigmatise conversations about mental health through his music. Known for writing from the heart, his songs are deeply personal, reflecting his lived experiences, from growing up in a challenging family environment to navigating his own mental health struggles. Steeped in perseverance and Northern grit, ADMT brings a grounded authenticity to his music that resonates with fans.
In the conversation, Gabby and ADMT discuss how music has always been a cathartic outlet for emotions. For ADMT, writing songs has been a way to process feelings, express vulnerability, and cope with mental health challenges. The viral artist emphasizes that sharing personal struggles through songwriting can be transformative, not only for the artist but also for listeners who may feel less alone when they hear someone speak openly about their experiences.
Gabby and ADMT also reflect on loneliness and the importance of connection. In today’s digital age, isolation is a significant mental health challenge, but music offers comfort, companionship, and a sense of community during difficult times. Beyond this, they explore the pressures that come with success in the music industry, while ADMT shares how he manages stress and prioritizes self-care, highlighting the need to maintain grounding practices and supportive connections while navigating the demands of a career in music.
ADMT’s latest single, “Forget You” (or “F You”),* showcases his talent for blending candid storytelling with memorable melodies, and fans can look forward to his UK tour this October, where he’ll bring his music and message of vulnerability and resilience directly to audiences.
This episode is a must-listen for anyone interested in music, mental health, or the power of vulnerability, offering heartfelt stories, actionable insights, and inspiration for navigating life’s challenges with honesty and resilience.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow ADMT on Instagram: https://www.instagram.com/iamadmt
https://www.tiktok.com/@iamadmt
https://www.youtube.com/IAMADMT
https://www.facebook.com/IAMADMT/
Website: https://admt.os.fan/
In a culture obsessed with transformation, women are facing new pressures to constantly “optimize” their bodies. From the resurgence of fuller-bodied celebrities to the sudden wave of Ozempic-fueled weight loss, the body image landscape is shifting, and not always for the better. We're witnessing a new wave of beauty standards that is confusing, exhausting, and often harmful.
Gabby Sanderson is joined by body image therapist Lucie Vallée to unpack the complex forces shaping how we see ourselves. Lucie works primarily with women, to help dismantle toxic patterns around food, appearance, and self-worth; drawing from her own experience of recovering from a decade-long eating disorder marked by obsessive control over her body.
Lucie's healing journey transformed her life, and today she is passionate about guiding others on the same path of acceptance and self-discovery. She shares this message not only through her therapy practice, but also through Instagram, where her thoughtful posts and reflections reach women navigating similar struggles every day.
In this episode of the Happier Life Project Gabby and Lucie explore:
- The concept of body surveillance and why it’s so damaging
- How triggers operate, and how to protect ourselves from them
- The cultural hierarchy of body types and its impact on self-connection
- The long-term effects of body image trauma
- The rise of weight-loss drugs and cosmetic "tweakments", and what they reveal about celebrity and beauty culture
- Why self-objectification still flies under the radar
- And how even well-meaning comments about someone’s appearance can do more harm than good
This is a raw, honest, and deeply relevant conversation for anyone navigating their own body image journey, supporting someone else, or simply trying to make sense of the world we live in. Listen now, because understanding the pressure is the first step to breaking free from it.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Lucie on Instagram: https://www.instagram.com/lucievalleebodyimage/
In this bonus episode of The Happier Life Project, we’re sharing extra insights from Gabby’s conversation with Nahid de Belgeonne, author of our October Book of the Month, 'Soothe: The Book Your Nervous System Has Been Longing For'. (If you haven’t listened to the full episode yet, now’s a great time to catch up!) 'Soothe', is a fantastic read filled with easy to follow exercises to release held stress, restore calm, and bring the body back into balance by working directly with the nervous system.
Nahid is a somatic movement coach, breath and yoga teacher, and nervous system strategist for high-achieving women. She developed 'The Human Method', a radical relearning system using somatic movement, breathwork, and restorative practices. Nahid later created 'The Soothe Programme', a 12-week somatic re-patterning experience designed to help women in particular remember safety at a cellular level.
In this bonus episode, Gabby and Nahid continue their conversation by exploring the role of connection in supporting the nervous system. They also look at how self-image impacts wellbeing, and Nahid offers some simple, actionable ways to be kinder to ourselves every day.
Tune in for practical, gentle strategies to nurture your nervous system, bring more calm into your life, and create a deeper sense of self-compassion, connection and balance.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Nahid on Instagram: https://www.instagram.com/thehumanmethoduk/
Nahid’s Website: https://www.thehumanmethod.co.uk/
Ever felt wired, restless, or unable to switch off; yet not sure how to calm yourself down? In this episode of The Happier Life Project, we explore what it really means to self-soothe and support the nervous system with guest Nahid de Belgeonne; somatic movement coach, breath and yoga teacher, and widely known as “the nervous system whisperer.”
With over two decades of experience, Nahid has developed 'The Human Method' and 'The Soothe Programme', helping high-achieving women reconnect with a sense of safety on a cellular level. She’s also the author of 'Soothe: The Book Your Nervous System Has Been Longing For', The Happier Life Project’s very first Book of the Month (for October)!
In this episode, Nahid shares why true wellness begins in the body’s innate wisdom rather than the mind, the role of micro rests to counterbalance daily stress, and why she encourages moving emotions through the body instead of sitting in them. Nahid also discusses, with host Gabby Sanderson, why modern gyms can overstimulate the nervous system and cultivate an unhealthy rather than healthy culture. Alongside, Nahid offers some suggestions for different movements to help process different emotions, plus suggests some sneaky techniques for taking restorative min-breaks during the workday, without anyone noticing.
Tune in to learn simple, science-backed ways to soothe your system, release held stress, and find a calmer, more balanced rhythm in your life.
(*And keep an eye out for Friday’s bonus episode with more from Nahid!)
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Nahid on Instagram: https://www.instagram.com/thehumanmethoduk/
Nahid’s Website: https://www.thehumanmethod.co.uk/
Welcome to this bonus episode of The Happier Life Project with host Gabby Sanderson.
We’re following on from Tuesday’s main episode with Dr. Aimie Apigian, and today we’re diving even deeper. This bonus conversation explores the powerful connection between relationships and trauma; how to support someone close to us who is struggling, and the vital inner work we need to do when their trauma responses trigger our own.
Dr. Aimie is a double board-certified physician in Preventive and Addiction Medicine, and founder of the Mind-Body-Biology Institute. She’s changing the way we understand trauma by showing us that it isn’t just stored in the mind—it’s stored in the body at a cellular level.
Her brand-new book, The Biology of Trauma (with a foreword by Dr. Gabor Maté), has just been released. This conversation was recorded shortly before publication, so you’ll hear Dr. Aimie sharing her insights right as the book was about to launch. If you haven’t already, make sure you go back and listen to Tuesday’s episode too as it’s packed with even more tools and insights.
As a practical takeaway, Dr. Aimie has also shared her 5-Day Nervous System Reset, a resource with five somatic exercises (worth $99) designed to calm and reset your body for those who purchase the book: http://biologyoftrauma.com/book
Whether you’re on your own healing journey or walking alongside someone else on theirs, this bonus episode offers practical tools and compassionate insights to help you navigate those challenges.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For all links Dr Aimie Apigian:
Instagram: https://www.instagram.com/draimie/
LinkedIn: https://www.linkedin.com/in/dr-aimie-apigian
YouTube: https://www.youtube.com/c/DrAimieApigian
Website: https://biologyoftrauma.com/
Podcast: https://biologyoftrauma.com/biology-of-trauma-podcast/
Book: http://biologyoftrauma.com/book
Trauma isn’t one-size-fits-all; it exists on a spectrum, from quiet emotional wounds to experiences that reshape an entire life. Living through it is hard enough, but revisiting or reliving it can feel even more overwhelming. Joining host Gabby Sanderson is Dr. Aimie Apigian, double board-certified physician in Preventive and Addiction Medicine, founder of The Mind-Body-Biology Institute, and author of the groundbreaking new book The Biology of Trauma, with a foreword by renowned expert in trauma and addiction Dr. Gabor Maté.
In this conversation, Dr. Aimie shares her journey into understanding trauma, revealing how it’s not only stored in our minds but also in our cells, and why this matters for both mental and physical health. Dr. Aimie explains the crucial differences between stress and trauma, and why time does not heal trauma, but can worsen its effects. She also explores the role of numbing and self-protection, and highlights the importance of creating safety in healing.
The Biology of Trauma is a groundbreaking book that explores the science of how the body experiences trauma, why it holds on, and what it needs for healing. This empowering episode offers fresh insights and practical steps drawn from the book to help navigate trauma responses and move towards a healthier, more authentic life.
Make sure to tune in on Friday for the next bonus episode, where Dr. Aimie dives deeper into how trauma shapes our relationships and what we can do about it.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For all links Dr Aimie Apigian:
Instagram: https://www.instagram.com/draimie/
LinkedIn: https://www.linkedin.com/in/dr-aimie-apigian
YouTube: https://www.youtube.com/c/DrAimieApigian
Website: https://biologyoftrauma.com/
Podcast: https://biologyoftrauma.com/biology-of-trauma-podcast/
Welcome to the very first bonus episode of The Happier Life Project! From now on, alongside our regular Tuesday deep-dive episodes with expert guests, we’ll be dropping shorter, lighter episodes every Friday. These bonus episodes will explore a wider range of topics, share extra content from the main shows, introduce meditations we’re loving, or even offer a behind-the-scenes peek into the world of My Possible Self.
The idea? To help you head into the weekend feeling good.
In this first Friday edition, we’re tackling the back-to-scaries, that mix of excitement and nerves when starting something new or returning after a break. Whether you’re heading off to college or university, beginning a new job, returning after the summer holidays, or even picking up a brand-new hobby, those flutters of anxiety can sometimes overshadow the excitement and bring on feelings of dread.
But you’re not alone. Gabby and fellow My Possible Selfer Chlo Hodgkinson are here to share support, encouragement, and insights to help you calm the nerves, ease the transition, and find a little more joy in the journey ahead.
So, join us for this uplifting first bonus episode and discover how to turn the back-to-scaries into a fresh start you can actually look forward to.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Gabby on Instagram: https://www.instagram.com/radiogabby/
To follow Chlo on Instagram: https://www.instagram.com/chlohodgkinson/
Welcome to a brand-new season of The Happier Life Project! Gabby Sanderson is back with fresh conversations designed to bring you practical tools, insights, and inspiration for living a happier life.
To kick things off, our The Happier Life Project host is joined by friend of the show Britt Frank; author, speaker, and licensed neuropsychotherapist. Britt’s the author of The Science of Stuck, The Getting Unstuck Workbook, and her latest book, Align Your Mind which will be the main theme of the episode.
In this conversation Britt unpacks the powerful concept of aligning your mind, which means bringing your thoughts, emotions, behaviors, and inner parts into harmony so they work together rather than against each other. Gabby and Britt explore what happens when different parts of you are pulling in opposite directions, and how to stop fighting yourself and start moving forward. They also dive into what’s going on when other people’s parts are driving their behavior, and why that can so easily trigger our own.
Along the way, Britt explains how shadow work can bring clarity to the parts of ourselves we tend to keep hidden, and how the quiet magic of micro-yeses; those small intentional steps, can lead to lasting transformation.
Tune in and learn how to quit the mental tug-of-war, align your mind, and start creating real change today.
This season, you’ll get the usual deep-dive episodes every Tuesday, plus look out for our new bonus episodes every Friday! Quick hits of advice, fresh perspectives, and extra content from the my Possible Self team to carry you into the weekend feeling good.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For all things Britt Frank visit: https://www.brittfrank.com/
To follow Britt on Instagram: https://www.instagram.com/brittfrank/
Let’s get curious about our drinking habits! In this episode of The Happier Life Project we are looking at the role alcohol plays in our life; as a comforter, socializing tool, way to relax, blow off steam, or avoid uncomfortable emotions.
Guest Amanda E. White is a licensed therapist and the creator of the popular Instagram account @therapyforwomen Amanda also hosts the podcast “Recovered-ish” and is author of the book “Not Drinking Tonight” and its corresponding workbook.
Not Drinking Tonight isn’t a manuscript to help you stop drinking. Not Drinking Tonight is the first book to help you address the root issues that cause you to reach for a drink, while helping you unpack your relationship with alcohol.
Chatting to host Gabby Sanderson, Amanda discusses why you don’t need to hit rock bottom - or label yourself an alcoholic - to review your relationship with booze and make some positive changes to your drinking habits. Amanda also chats with Gabby about some of the most common reasons people turn to the bottle, and why it often tends to be more about the ritual leading up to taking that first sip, such as popping the cork when the girls come over, or kicking back after a long day and pouring yourself a glass, or switching on the match and opening a can, that is the most satisfying part.
Amanda also touches upon the effect alcohol plays on our mental health and addresses the myth that a glass of something a day is actually good for us (spoiler alert, research has since dispelled). Gabby and Amanda talk about the pros and cons of taking part in dry (or damp) January and Amanda explains how by removing alcohol, we have the opportunity to build a life we don’t want to escape from.
Amanda is the founder of the group therapy practice, Therapy for Women Center, based in Philadelphia serving clients across the US. She has been featured in notable publications such as Forbes, Washington Post, Shape, Women’s Health Magazine, and more.
*Note this episode is a repeat broadcast
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
For all things Amanda E White visit: amandaewhite.com
To follow Amanda on Instagram: @therapyforwomen
None of us had a perfect childhood; we are all carrying around wounds and behaviours that don’t serve us. But what if we could break free from unhealthy family patterns to liberate the way we live and love?
As children we observe and absorb everything around us. And we teach ourselves to behave in a way that helps to make us feel safe. But at what cost? Have we developed coping mechanisms and strategies to try to feel more worthy, prioritized, safe, like we belong? Could we have developed trust issues because we witnessed our parents keep secrets? Do we struggle with perfectionism because our caregivers rewarded our good behaviour and achievements, but punished or ignored us when we didn’t live up to their standards?
When we start to unpack the significant impact and deep conditioning that our roots and origin wounds have on our relationship patterns - past and present - we start to recognise our triggers and coping mechanisms that might actually be doing more harm than good.
But it doesn’t have to be that way, says licensed marriage and family therapist and author of the best selling book ‘The Origins of You’ Vienna Pharaon.
Vienna is a licensed marriage and family therapist and one of New York City’s most sought-after relationship therapists. Vienna has practised therapy for more than fifteen years and is the creator of @mindfulMFT on Instagram where she is helping over 700K people around the world heal their childhood wounds.
Vienna shares the five major origin wounds that most struggle with; consciously or subconsciously. She also explains how the healing journey begins by exploring what we have learned as a child - how to relate to others, ourselves, and the world around us. Host Gabby and Vienna also talk about identifying triggers, which could be unresolved wounds trying to get our attention. And how we can shift our patterns and habits to create a new healthier path for ourselves.
*Note this episode is a repeat broadcast
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
For more on Vienna Pharaon: https://viennapharaon.com/
To follow Vienna on Instagram: https://www.instagram.com/mindfulmft/
Emotions play a crucial role in our overall mental health, acting as both messengers and influencers of our psychological well-being. Positive emotions like joy, gratitude, and love can enhance mental resilience, foster strong social connections, and improve our ability to cope with stress. But on the flip side, the more challenging emotions such as sadness, anger, jealousy or anxiety, if persistent and unaddressed, can contribute to mental health issues and illness.
Understanding and managing our emotions has a positive impact on our wellbeing. By recognizing and processing our emotions, we are better equipped to deal with life’s challenges, manage strong feelings, achieve better emotional balance, enhance our mental clarity, and improve our overall quality of life.
But how do we learn to manage our emotions more effectively? For many we can feel at the mercy of our feelings, unaware that by drawing from simple techniques from within, we can help mitigate their intensity and reduce overwhelm.
This is where Dr Emma Hepburn comes in. An award winning clinical psychologist, lecturer, author and illustrator, Dr Emma has written and illustrated the books ‘A Toolkit For Happiness’, ‘A Toolkit For Modern Life’ and most recently ‘A Toolkit for Your Emotions - 45 Ways To Feel Better’. Dr Emma Hepburn is also one of the most well-known psychologists on Instagram as @thepsychologymum and has won numerous awards for her contribution to mental health awareness.
Dr Emma talks to The Happier Life Project host Gabby about how emotions are made and where they come from. She shares how emotional habits are created and what it means to be on the emotional roller coaster of life, with all of its loop the loops. Dr Emma also explains how our past history and experiences influence our brain and body to create an emotional response; and ways we can objectively step back to review if how we are feeling is more of an echo from the past, rather than an appropriate response to the present.
Dr Emma reveals some of her favourite tools to manage more difficult emotions and suggests ways we might break emotional patterns that are not helpful to us. The expert psychologist also explains why we should never feel ashamed of our emotions and how we can positively influence others towards the feel good feelings too.
'A Toolkit for Your Emotions' helps readers to navigate and understand their emotions effectively. Taking a deep dive into how we feel, Dr Emma explains all the tools we need to intercept and redirect challenging emotions by offering practical strategies, exercises, and insights. Each topic is illustrated with Dr Emma's well-loved illustrations to make them accessible, meaningful and memorable.
*Note this episode is a repeat broadcast
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To purchase 'A Toolkit For Your Emotions' on amazon: https://amzn.eu/d/aXJOfnI
To follow Dr Emma Hepburn on Instagram: https://www.instagram.com/thepsychologymum
"What if I die before I have the chance to exist?"
An existential crisis, or existential dread, can be described as persistent negative feelings and emotions linked to questioning the value of your life and how you are spending it. An existential crisis may result from intense feelings of despair as you consider questions like, "What is the point?” or “Why does any of this matter?” And these strong emotions can increase when your questions remain unanswerable.
An existential crisis can happen to anyone, leading many to question their existence, identity and purpose in life. Experiencing an existential crisis may cause you to feel angry, helpless, lost, panicked and is usually accompanied by dread, anxiety, stress and depression; often to such a degree that they disturb your normal functioning in everyday life.
But it doesn’t have to be a bad thing or something to fear. Experiencing an existential crisis forces you to examine your life and consider “how can I show up in the world that means something to me?”
Dr. Sara Kuburic is an existential psychotherapist, speaker, essayist, columnist, consultant, influencer and author of ‘It's On Me. Accept hard truths, discover your self, and change your life’.
IT’S ON ME is a guide to identifying self-loss, and discovering the freedom that comes from taking responsibility for how we live. It offers an enlightening blueprint to find your own answers to the questions “who am I?” and “why am I here?”
Known as the millennial therapist online (with over 1.7 million followers on Instagram), Dr. Sara believes that “in order to be who we truly are, we need to shelve who we are not.”
Dr Sara talks about how her own existential crisis changed the trajectory of her entire life and put her on the path to a life of alignment, authenticity and purpose. Host Gabby and Dr. Sara also talk about the mental health ramifications of not living a life true to your beliefs and values… and how it’s so easy to get lost in the labels and expectations of family, friends, work and society, so you don’t even realise who you have become isn’t who you are supposed to be.
Dr. Sara is a passionate advocate for being the leading character of your own life. She believes we need to stop pretending and choose the truth.
To all who feel lost, it’s never too late to steer yourself home.
*Note this episode is a repeat broadcast
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For all things Dr. Sara Kuburic: https://www.sara-kuburic.com/
To follow Dr. Sara Kuburic on Instagram: https://www.instagram.com/millennial.therapist/
Breakups can shake your world; emotionally, mentally, and even physically.
In the final episode of our romantic relationships mini-series, we’re diving into the pain of separation, the grief that follows, and how to take care of your mental health in the aftermath of heartbreak.
When it comes to our mental wellbeing, the ending of a relationship or the loss of someone we love can leave a profound impact. Going through a breakup often brings a wave of intense emotional pain, sometimes even physical pain, that can leave us feeling vulnerable, deflated, anxious, and stuck on repeat. The mind races with memories, what-ifs, and alternate outcomes, as we struggle to come to terms with someone no longer being part of our life.
Feeling sadness, loneliness, low self-esteem, and a loss of motivation is completely normal during heartbreak. But if we isolate ourselves or get consumed by these feelings for too long, there’s a risk of falling into deeper mental health struggles, such as anxiety disorders or depression.
To help us make sense of this emotional rollercoaster, host Gabby Sanderson is joined by certified dating and relationship coach Adrienne Everheart. Adrienne is a feminine energy therapist, bestselling author of '500 Ways to Talk to a Man', and the creator of the “ABCs to Get Him Back” program. She’s helped countless women heal after heartbreak, rebuild their confidence, and move forward from relationships that were no longer serving them.
In this powerful conversation, Adrienne shares insight into why, after a breakup, people often obsess over what could have been, rather than what actually was. She explains how the grieving process is deeply personal, with no one-size-fits-all timeline for healing, and offers advice on navigating tricky dynamics with mutual friends when a breakup disrupts the social circle.
The episode also delves into the psychological science behind breakups, depression, and grief and how they can trigger deep wounds to come to the surface, such as abandonment issues. Adrienne highlights why every relationship carries valuable lessons and provides practical guidance on rebuilding self-worth, restoring confidence, and opening the heart again to call in the kind of love that truly aligns.
Whether you are moving on or holding onto hope, this episode offers support, perspective, and reassurance that healing is possible, no matter how deep the hurt.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
For more on Adrienne Everheart and her courses: https://everheartcoaching.com/
To join Adrienne's love academy: https://iheartloveacademy.mn.co/
To follow Adrienne on Instagram: https://www.instagram.com/adrienne_everheart_/
To watch Adrienne's videos: https://www.youtube.com/@AdrienneEverheart
When we explore the link between sex and mental health, it becomes clear that many complex factors are at play. A satisfying and healthy sex life can support emotional wellbeing and boost our mental health. But on the flip side, unenjoyable or painful sex can contribute to anxiety, low mood, and emotional distress.
Despite how central sex is to many of our lives, it remains a deeply stigmatised topic. That silence can leave many of us struggling in shame, unsure where to turn for support.
In this episode of The Happier Life Project, as part of our mini-series examining romantic relationships and wellbeing, host Gabby Sanderson is joined by Kate Moyle, a psychosexual and relationship therapist who works with individuals and couples navigating difficulties in their sex lives or questions around sexuality.
Kate is the host of 'The Sexual Wellness Sessions Podcast', a regular media voice on sex and relationships, and the author of 'The Science of Sex'. In this open and eye-opening conversation, she and Gabby delve into why sex still feels so taboo, how suppression impacts wellbeing, and how performance anxiety shows up in the bedroom.
They also discuss why many women find it difficult to express their sexual needs, how self-pleasure and healthy communication can enhance mental and emotional health, and the common emotional fallout of “sex with an ex” or “friends with benefits” when expectations don’t align. Plus, Kate explains why we need to retire the word “clean” when talking about sexual health checks, and how the words we use, and the openness we bring, shape our experience of intimacy.
Let’s get comfortable with the uncomfortable, and start having healthier conversations about sex.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
🔗 For more on Kate Moyle visit:
https://www.katemoyle.co.uk/
https://instagram.com/katemoyletherapy/
Buy the book The Science of Sex: https://amzn.eu/d/5LQTVYA
Continuing The Happier Life Project’s ‘relationship month’ series, this week’s episode takes a powerful look at narcissists, narcissistic abuse, and toxic relationships with Dr. Jaime Zuckerman, licensed clinical psychologist, media contributor, and global expert in narcissistic abuse.
Dr. Z is a three-time published author and host of the podcast Next Up: Narcissism. A leading relationship coach for those experiencing narcissistic abuse, she’s also the founder of The Z Group, a private therapy practice specializing in anxiety, depression, and complex relationship dynamics. With years of in-depth research into narcissistic behavior, Dr. Z has empowered people around the world to break free from emotionally abusive relationships.
In conversation with host Gabby, Dr. Z unpacks the traits and tactics commonly used by narcissists, revealing why platforms like social media and dating apps offer ideal conditions for manipulation. She also sheds light on the type of person narcissists often target, and clears up a widespread myth: a toxic relationship doesn’t always mean a narcissist is involved.
Dr. Z shares why it often takes several attempts to leave a narcissistic abuser, whilst outlining the essential steps to take when you’re ready to get out for good. Her insights offer hope, clarity, and a powerful reminder that healing is always possible.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
🔗 For more on Dr. Jaime Zuckerman:
https://www.drjaimezuckerman.com/
https://www.instagram.com/dr.z_psychologist/
Dating and communication, whether with a partner or potential partner, can feel overwhelming and confusing. But with the right tools, it can actually be empowering… and even fun!
In this episode of The Happier Life Project, we continue our mini-series on romantic relationships and mental health by focusing on one of the most important skills in love: communication.
Criticism, defensiveness, silence, or feeling misunderstood are all signs of a communication breakdown. When communication goes wrong, it can seriously impact your confidence and self-worth. In a relationship, healthy communication is essential for navigating stress, de-escalating conflict, and staying emotionally connected. To communicate well means expressing yourself in a clear, confident, constructive and respectful way. When you bring this mindset into your dating life, you can avoid unnecessary confusion and heartache.
This week’s guest is Hayley Quinn, one of the UK’s leading dating coaches for both men and women. She’s on a mission to make dating great again! In her conversation with host Gabby, Hayley shares practical advice on how to communicate when someone you’re dating goes quiet, and what to say when you want to address defining the relationship. Hayley also explains why that elusive “spark” isn’t always a reliable sign of compatibility, and how to spot when dating is being used to avoid uncomfortable emotions.
Plus, Hayley calls out the unrealistic fairy tale narratives we’ve inherited (yes, Disney, she means you) and reminds us that real love is built, not magically bestowed.
If you’re dating, thinking about dating, or simply want to become a better communicator in your relationship, this episode is packed with relatable insights and helpful advice.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
🔗 For more on Hayley Quinn:
www.hayleyquinn.com
https://www.instagram.com/hayleyquinnx
While the team at My Possible Self is busy behind the scenes working on a podcast revamp for the new season, we didn’t want to go too quiet on you until September! So The Happier Life Project is bringing you a handpicked selection of standout episodes from our archives, starting with a mini-series all about mental health and romantic relationships.
In the first of five episodes, Gabby welcomes Therapy Jeff, a licensed professional counselor based in Portland. With millions of followers on TikTok and over 1.2 million on Instagram, Jeff is known for his bite-sized, relatable relationship content that regularly goes viral. He’s also the author of the book 'Big Dating Energy' and host of the popular relationship podcast 'Problem Solved'.
Together, Gabby and Jeff dive into the joys and pitfalls of online dating; from finding your dream match to receiving an unsolicited 'dick pic' and everything in between. Jeff shares his expert advice on spotting the early red flags on dating apps, handling the dreaded ghosters, crafting an authentic and enticing profile, and offers his top five tips for attracting the right match. Jeff and Gabby also have some fun exploring the best (and worst) opening lines after a match.
So whether you're deep in the dating trenches or just dipping a toe into the app pool, this episode is packed with laughs, lessons, and everything you need to swipe smarter and navigate the world of online dating with more confidence.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
🔗 For more on Therapy Jeff:
https://www.therapyjeff.com/
https://www.tiktok.com/@therapyjeff
https://www.instagram.com/therapyjeff/
Congratulations on completing the Month of Mindfulness Challenge! 🌿
The Happier Life Project is taking a little break from broadcasting while we prepare for an exciting new season of the podcast; complete with a fresh look and format.
Stay tuned for updates on our Instagram page: @mypossibleself
Thank you for being part of our community, we can’t wait to share what’s next with you!
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Generosity is about turning away from self-focused actions and offering our time and attention to the needs of others.
It doesn’t have to be monetary or material, generosity can be as simple as giving someone your full, undivided attention in a conversation, offering a smile to a stranger, or helping someone with a task they’re struggling with.
Generosity is the last of the nine main attitudes of mindfulness, so what better way to close your month of mindfulness challenge than learning how we can implement more generosity into our lives. It reminds us how small, intentional acts of giving can make both our inner and outer worlds, better places to live in.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Contentment means feeling at peace with who you are, where you are, and what you have.
In a world that constantly throws us curveballs and sends messages suggesting we need more to be happy, it’s easy to lose sight of this. But mindfulness can help us reconnect with a sense of inner well-being and self-satisfaction, without needing validation from the outside world.
In today’s practice, try this simple mindfulness exercise to help shift your focus toward what you do have, rather than what you don’t.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
The practice of mindfulness includes nine key pillars or attitudes, these are: non judging, gratitude, patience, a beginner's mind, trust, non-striving, acceptance, letting go, and generosity. The attitudes support each other and are deeply interconnected. Throughout the month of mindfulness challenge we have been making our way through these pillars and today we are practicing letting go.
Letting go means releasing the emotional baggage that weighs us down; whether it’s past regrets, unresolved issues, or fears about the future. These burdens can prevent us from living fully and freely.
So there’s no time like the present to practice letting go of any stress, fears and negative emotions. Host Gabby will guide you through a meditation that uses visualization, breathwork, and relaxation techniques to help you let go and release what no longer serves you.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
This guided meditation is designed to help you find clarity, focus, and a calm sense of control... even on your busiest days.
Led by mindfulness practitioner and founder of Mynd, Andrew Swiney, this short session will guide you to quiet mental distractions, reset your energy, and re-centre your attention so you can move through your day with more purpose and productivity.
Whether you're preparing to start a task, feeling scattered, or simply need a mindful pause, this practice will help you shift into a more focused and present mindset.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Start your day in the best possible way by adding a little mindfulness to your morning routine.
In today’s challenge, host Gabby shares two short and simple mindful exercises to help you begin your day with clarity and calm.
If your morning has already passed, no worries, just make a note to try them out tomorrow instead.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Acceptance means noticing your experience and simply acknowledging it, rather than judging it as good or bad.
Many of us grow up with the belief that we need to constantly achieve, improve, or become something more. We're taught, often subtly, that we must “make something” of ourselves.
These unspoken expectations can lead us into a cycle of striving and struggle, always chasing the next achievement, purchase, or version of ourselves that we think will finally bring happiness.
In this mindfulness meditation, you’re invited to pause — to recognise where you are, as you are — and practice accepting your current state without needing to change it.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Progressive muscle relaxation (PMR) is a stress-management mindfulness technique. The idea behind PMR is that there is a relationship between a person's mind and body.
It works by helping to relieve physical tension, such as tight, aching muscles, through a simple process of tensing and relaxing specific muscle groups.
PMR is a two-step practice: first, you actively tense targeted muscles; then, you release that tension and pay attention to how your body feels in its relaxed state. This technique can help reduce overall stress and physical discomfort, and support a greater sense of calm when you're feeling anxious.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Mindful eating is a powerful technique that helps you slow down, increase your awareness of food, and build healthier eating habits, all while strengthening your relationship with what you eat.
In the second of two mindful eating sessions in the Month of Mindfulness Challenge, Gabby shares ways to shift from mindless, to mindful eating, followed by a guided exercise to help you put it into practice.
You’ll need a small piece of food such as a raisin, grape, cooked pasta, orange slice, piece of cheese, or square of chocolate.
The more mindful you become throughout your day, the more naturally mindfulness will extend to how you eat helping you make more intentional and informed choices.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Mindful eating is about tuning into how you feel while you eat, paying attention to the experience with awareness and intention.
Being more mindful with food can support better digestion, help you feel satisfied with less, and lead to healthier, more conscious choices. It can also free you from unhelpful eating habits and patterns.
In today’s challenge, Gabby shares simple, practical ways to bring more mindfulness to your meals, with an invitation to try a few and see what works best for you.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Non-striving is one of the core principles of mindfulness.
It’s the conscious decision to let things be as they are, without immediately reacting or trying to change them.
With the mindfulness attitude of non-striving, there is no goal other than to simply be yourself. It’s about trying less and being more.
Today’s challenge is an invitation to do just that: to sit and be with yourself for a few minutes, something we often avoid at all costs.
Host Gabby will gently guide you into and out of this meditation.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
The five C’s of self-esteem are: Competence, Confidence, Character, Connection, and Caring.
Day 20 of the Month of Mindfulness Challenge invites you to reflect on each of these key areas, to check in with yourself and assess where you are, and consider what small actions you can take to grow and strengthen your self-esteem.
For this challenge, you’ll need a pen and paper, or you can use your laptop or the notes app on your phone, as you take a few mindful moments to rate your personal scores for each of the five C’s and explore how to build on them.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
A fundamental part of learning to meditate is learning to trust yourself; your instincts, your sensations, and your emotions.
In mindfulness, we often say the body holds more wisdom than the mind. Practicing the mindful attitude of trust means tuning in and learning to listen to that wisdom.
This practice is about taking responsibility for being yourself, and learning to honour and trust your own experience, just as it is.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Host Gabby gently guides you through a calming meditation designed to help you examine your current mindset, shift your emotional state, and intentionally invite in positive energy.
This practice encourages you to let go of negativity and create space for uplifting thoughts, empowering intentions, and a renewed sense of well-being. Whether you're feeling low, tense, or simply in need of a mental reset, this session will help you boost your mood and reconnect with the energy you want to carry into your day.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
A Beginner’s Mind is a powerful aspect of mindfulness, it means approaching each moment as if you’re seeing it for the very first time.
When we cultivate a beginner’s mind, we open ourselves to fresh perspectives and possibilities, rather than falling into automatic habits or old patterns of thinking.
This mindset helps us let go of assumptions and view people, situations, and experiences with curiosity and openness; creating space for change, growth, and greater awareness.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
The Eye of the Hurricane meditation offers a powerful way to step back from the chaos of the world around you (the hurricane), and turn inward toward stillness and peace (the eye).
Using the metaphor of a hurricane, this practice guides you to connect with the calm, silent center within. Through your breath, you’ll learn to become like the eye of the storm: aware of the surrounding challenges, but no longer swept away by them.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Too many people struggle with low self-esteem and a lack of confidence, often driven by persistent negative thoughts. But meditation can be a powerful tool for building self-confidence.
Confidence isn’t about being perfect, it’s about having a clear mind and a positive connection to your goals.
Mindfulness helps by increasing your self-awareness. It teaches you to notice your thoughts without judgment, and understand how they influence your emotions and behavior. In doing so, you can start to reduce insecurity, quiet self-doubt, and restore a sense of inner confidence.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
The body scan is one of the most effective ways to begin a mindfulness meditation. Its purpose is to help you tune in to your body, reconnect with your physical self, and observe any sensations you’re experiencing without judgment.
While many people find the body scan deeply relaxing, when practised with intention, it also strengthens your ability to focus and be fully present in your life.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Not everyone has time to spend hours on mindfulness each day, but even short bursts of meditation can offer real benefits.
In today’s practice, host Gabby guides you through a quick mindful meditation to ease feelings of unease, specifically targeting anxiety that shows up in the belly.
That sinking feeling, butterflies, tightness, nausea, digestive discomfort, or pain, this session is designed to help calm those physical symptoms and bring a sense of relief.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
There are many reasons we experience negative thoughts; including stress, worry, and difficult life events.
Mindfulness is a powerful tool for noticing these unhelpful thoughts and breaking the cycle. In fact, research shows that regular mindfulness practice can lead to measurable positive changes in the brain, behavior, and overall emotional well-being.
In today’s session, Dr Elisha Goldstein shares three simple, science-backed strategies to help you shift out of negative thinking and into a more grounded state of mind.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
When we meditate, we practise developing patience every time we notice the mind has wandered and gently bring it back.
In day eleven of the Month of Mindfulness Challenge, host Gabby offers two mindful patience exercises for you to try.
The first is a simple practice called the Bell Exercise, designed to help build patience and prepare for high-frustration moments.
The second is a longer session, where Gabby guides you into a meditative state to help you cultivate patience, enjoy the present moment, and accept the natural unfolding of life.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Mindful walking combines the benefits of physical activity with the calming power of mindfulness, supporting both your mental and physical well-being.
Instead of rushing from one place to another, a mindful walk encourages you to slow down, tune into your body, and appreciate your surroundings through the senses.
Adding mindful walking into your week can help reduce the effects of stress, ease symptoms of anxiety and depression, improve focus and attention, support your heart health and immune system, and give your mood a natural boost.
So grab some comfy shoes — and let’s go!
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
"Dropping Anchor" is a powerful grounding technique designed to help you stay steady in the midst of emotional turbulence.
It can be used to manage difficult thoughts, feelings, memories, urges, and physical sensations more effectively.
Rooted in ACT (Acceptance and Commitment Therapy), this practice is taught and narrated by Dr Russ Harris — therapist, trainer of health professionals, and author of The Happiness Trap (along with eight other books).
This is a fantastic centering exercise to keep in your mental health toolkit, for whenever life feels overwhelming or chaotic.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Water is involved in nearly everything our body does, yet we often take it for granted.
Today’s practice is a simple mindful hydration exercise that combines the benefits of meditation and hydration into a single, easy action. It only takes a couple of minutes and can have a powerful impact on your mind and body.
Some of the benefits of mindful hydration include:
Calms and grounds your mental state
Improves gut health
Enhances sleep quality
Reduces stress levels
Lowers risk of migraines and headaches
Boosts mood and cognitive function
Increases blood flow and energy levels
Improves concentration and productivity
Helps lower levels of anxiety and depression
And of course, it keeps you well hydrated!
So grab a cup, glass, or bottle of water, and give this mindful practice a try.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Scientists have found that practicing gratitude can offer powerful health benefits.
It may make you happier, reduce anxiety, and boost your immune system. Research also shows it can increase optimism, relieve depression, improve sleep, lower blood pressure, and strengthen relationships.
This short session guides you to reflect on what you appreciate in your life — the big things, the small things, and everything in between.
Practicing gratitude means consciously recognizing and appreciating the positive aspects of your life. By doing this exercise, you will begin to feel yourself more grounded and grateful for what is in your life right now.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Today’s practice is a simple mindful meditation to help you ease into your work day with clarity and calm.
Written and narrated by Jade Langridge, the founder of Blossom Therapies, a holistic practice offering Counselling, Hypnotherapy, Reiki, Intuitive Energy Healing, and Light Language, this session gently prepares your mind and body for the day ahead.
Whether you’re heading into a busy office or starting work from home, take a few moments now to ground yourself and begin your day with intention.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Today’s mindfulness practice is all about tuning into your senses, bringing awareness to what you can see, hear, taste, touch, and smell, along with any thoughts that arise.
By gently guiding your attention through each sense, this meditation helps anchor you in the present moment and calm a busy mind. It’s a simple yet powerful way to reconnect with your body and surroundings.
Let’s take a few minutes to slow down and come back to our senses.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Leaves on a stream is a powerful mindfulness technique used in Acceptance and Commitment Therapy (ACT) to help you cope with difficult thoughts and feelings.
It’s based on a practice called cognitive defusion, which helps create distance between you and your thoughts, as a way to reduce the power they have over us.
In today’s exercise, you’ll visualise a gentle stream. As thoughts arise, simply notice them, place each one on a leaf, and watch as it floats away. No need to control or change them, just let them come and go.
This is a moment to practice acceptance, create space, and gently cope with what’s on your mind.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
When anxiety creeps in, our bodies often brace without us even realizing it. In today’s practice, psychologist and founder of the Mindful Living Collective, Dr. Elisha Goldstein, shares a simple yet powerful anxiety hack to help you recognize tension, release it, and refocus your attention.
To close the practice, Dr. Elisha will gently guide you through a minute of diaphragmatic breathing — helping you return to calm, steady ground.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
The more time we spend in mindful awareness; of our surroundings, body, or thoughts, the more we learn to simply observe without rushing to judge or critique.
Today’s practice invites you to reflect on your day with openness and honesty, free from self-judgment. In this short guided meditation, you’ll be gently encouraged to notice what’s present without labelling it as good or bad — just allowing it to be.
Let’s make room for self-awareness, acceptance, and a little less self-criticism.
Join our Month of Mindfulness Challenge
30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Join our Month of Mindfulness Challenge; 30 days of short daily practices to help you slow down, check in, and care for your mind.
Sometimes we wake up and jump straight into the day without checking in with ourselves. Our minds rush ahead to what’s next or drift back to what’s already happened, rarely pausing to notice how we actually feel in the here and now.
For Day One of the Month of Mindfulness Challenge, we’re slowing things down. Today’s simple practice is all about arriving; taking a few quiet minutes to ground ourselves through breath, reconnect with our body, and gently ease into the present moment.
Let’s begin this journey together by making space to just be — grounded, calm, and aware.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
This episode of The Happier Life Project explores the idea that living well might not come from doing more, achieving more, or constantly striving; but from embracing less.
What if the key to a fulfilling life lies not in endless productivity, but in recognizing our limitations and finding peace in the life we already have?
Bestselling author of ‘Four Thousand Weeks’ and ‘The Antidote’ Oliver Burkeman joins the show to talk about his newest release, ‘Meditations for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts’. A former Guardian columnist and contributor to The New York Times, The Wall Street Journal, and New Philosopher, Burkeman is known for his deep, compassionate insights on time, mortality, and the pursuit of a meaningful life.
This conversation delves into the psychological strain of relentless self-improvement, the illusion of ever having everything under control and being on-top of things, and the calm that emerges when we stop chasing the idea of finally having everything figured out. Burkeman challenges the very premise that life can ever be truly mastered, and the damaging belief that we’re somehow incomplete until we do. Instead, he invites us to let go of the idealised life and begin a more liberating journey, grounded in acceptance and intention.
Chatting to host Gabby Sanderson, Oliver shares how changing our relationship with avoided tasks can create a surprising sense of freedom, and how embracing our limitations can lead to greater clarity, connection, and purpose. The “recovering productivity geek” also reflects on why being truly present matters more than chasing endless to-do lists, why fearing the future is futile, and how accepting the limits of time might be the most liberating shift we can make. This episode offers grounded, thoughtful insights for anyone feeling overwhelmed by the pace of modern life and looking for a calmer, more meaningful way to live.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Oliver’s website: https://www.oliverburkeman.com/
Sign up for Oliver’s free newsletter The Imperfectionist: https://www.oliverburkeman.com/the-imperfectionist
To follow Oliver on social media: https://x.com/oliverburkeman
In today’s hyperconnected world, we’re constantly scrolling, checking notifications, and juggling multiple digital distractions. But what is the true cost to our mental health and overall wellbeing?
In this episode of The Happier Life Project, host Gabby Sanderson is joined by Dr. Anastasia Dedyukhina, a leading global expert in digital wellbeing, two-time TEDx speaker, and bestselling author of Homo Distractus. Once a senior executive in the tech industry, Dr. Dedyukhina made a bold decision: she gave up her smartphone for 1.5 years. The result? A profound transformation in her focus, productivity, and overall quality of life.
That experience led her to found Consciously Digital, a global network of over 150 digital wellbeing coaches and the first-ever ICF- and NBHWC-certified digital wellbeing program. Through her work, she’s helping people everywhere take control of their relationship with technology.
In this enlightening conversation, Gabby and Dr. Anastasia Dedyukhina delve into the profound ways technology is reshaping our behavior and mental health. They explore the hidden impacts of tech addiction and screen overwhelm, offering insights into how we can set healthier boundaries without disconnecting entirely. They also touch on how women, in particular, can be more vulnerable to the emotional toll of technology, from the pressures of curated online lives to the anxiety-fueled habit of doomscrolling that disrupts sleep, focus, and overall wellbeing. In addition, Dr. Anastasia unpacks what digital wellness truly means and shares practical, everyday tips for managing technology mindfully in our fast-paced, always-on world.
For anyone feeling the weight of constant connectivity, this episode offers a refreshing perspective on how to reclaim focus, balance, and wellbeing without completely unplugging from the digital world.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Dr. Anastasia Dedyukhina’s website: https://www.anastasiadedyukhina.com/
Consciously Digital website: https://www.consciously-digital.com/
To purchase Dr. Anastasia’s ‘Homo Distractus’ book: https://www.consciously-digital.com/book
In honour of Stress Awareness Month, The Happier Life Project joins forces with The Motivation Mindset podcast for a special crossover episode—bringing together two powerful platforms to explore practical ways to manage stress, boost mental well-being, and reclaim your calm.
Risa Williams, psychotherapist, time management coach, author, and host of the award-winning productivity podcast The Motivation Mindset, joins us to mark Stress Awareness Month 2025 and this year’s theme, #LeadWithLove, by diving into her empowering latest book, 'Get Stuff Done Without the Stress'.
In this episode, host Gabby shares some of her favourite tools from the book, while Risa explains the psychology behind why they work so well. Risa also offers strategies for shifting away from hustle culture, toxic productivity, and harsh self-talk, guiding us toward approaching our goals with kindness, calm, and clarity.
We explore what it really means to lead with love in our productivity habits, how we can manage time, tame stress, and boost motivation using practical, compassionate tools, and why rest, play, and self-compassion are not luxuries—they’re essential ingredients in actually getting things done.
If you’ve ever felt overwhelmed by your to-do list, burned out by pressure, or stuck in a cycle of procrastination, this episode is for you. Risa shares science-backed, self-compassion-fueled strategies to help you reclaim your time, protect your mental energy, and get things done—without sacrificing your peace of mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/
Risa Williams website: www.risawilliams.com
To purchase Risa’s book Get Stuff Done Without The Stress: https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874/
And check out The Motivation Mindset podcast in all the usual podcast places.
Stress is a natural part of life — bills, work, relationships, health, and everything in between. A little pressure can actually be a good thing, helping us rise to challenges, stay motivated, and grow. But when it starts to feel constant, overwhelming, or like it's running the show? That’s when stress becomes a real threat to our mental and physical health.
April is Stress Awareness Month, a time to pause, reflect, and find better ways to cope. This year’s theme, #LeadWithLove, encourages us to treat ourselves and others with compassion, even in the most trying moments. So, in honour of that, we're sharing a fantastic stress themed episode from The Happier Life Project archives.
In this Ask the Expert special, we put your stress-related questions — sent in via email and social media — to Dr Bernadette Dancy, a stress management specialist, coach, and corporate speaker. With years of experience helping people navigate stress and burnout, Dr Bernadette shares practical mindset shifts and lifestyle tools that dig deeper than the usual “just take a bath” advice.
Stress can manifest and present in all kinds of ways, which your questions really demonstrate — from stress eating, to burnout at work, a stressed-out partner, to fertility issues… we’ve got you covered.
Whether you're feeling a little frazzled or on the edge of burnout, this episode is packed with empowering guidance to help you take back control and lead a calmer, more balanced life. You're not alone — and you don’t have to just “deal with it.” Let’s dive back in.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
For all things Dr Bernadette Dancy: https://www.bernadettedancy.co.uk/
To follow Dr Bernadette on Instagram: @bernadettedancy_stresscoach/
To learn more about Stress Ed: https://stress-ed.co.uk/
To take the Stress Ed test: https://stress-ed.scoreapp.com/
The Happier Life Project is your go-to podcast for exploring ideas that help you feel good and live better. In this episode, host Gabby Sanderson dives into the transformative world of visualisation and mental fitness, which are powerful tools for building resilience, focus, and emotional strength when faced with life’s challenges and striving toward your goals and dreams.
Joining Gabby is Maya Raichoora, a trailblazing expert in mental fitness and visualisation. Maya, founder and CEO of Remap Mental Fitness and Nike’s first-ever mental fitness and visualisation trainer, brings a wealth of experience, having worked with top athletes, business leaders, and major brands like Amex, LEGO, and PWC. She shares insights from her own inspiring journey and her new book, 'Visualise: Think, Feel, Perform Like the Top 1%'.
In this episode, you’ll discover Maya’s five key areas of mental fitness and the crucial differences between visualisation and manifestation. She explains why elite athletes and business leaders rely on visualisation and how you can get started to experience its benefits. Maya also shares how visualisation builds resilience during tough times, can help with confidence and self esteem and introduces the powerful ‘Predator Mindset’ technique to help you take control of your future.
Additionally, Maya breaks down the five types of visualisation from her book, which is full of practical tips and exercises to strengthen your mindset, overcome setbacks, help your body heal, and unlock your full potential. Tune in for a compelling conversation with actionable insights and proven strategies to harness the power of your mind, elevate your performance, and create lasting positive change in your life.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow Maya on Instagram: https://www.instagram.com/maya.mental.fitness/
For all things Maya: https://mayaraichoora.com/
To order Maya’s book ‘Visualise’: https://mayaraichoora.com/visualise
Becoming a parent is often described as one of the most life-changing experiences, filled with love, excitement, and a whole new level of responsibility. But alongside the joy, many new mums experience emotional highs and lows, sometimes more intense than expected. It’s completely natural to feel a mix of emotions, but for some, those low moments don’t just come and go; they linger and deepen. Postnatal depression (PND) can develop anytime within the first year after birth, often appearing in those early months.
In this episode of The Happier Life Project, released just in time for Mother’s Day in the UK, we welcome back My Possible Self contributor Chlo Hodgkinson — a personal trainer, women's diet, fitness, and hormones coach, and founder of Chlo & Co Media, a social media company dedicated to the fitness and wellness space.
Chlo shares her remarkable journey from pregnancy to parenthood, reflecting on everything from coming to terms with the big news and preparing for a smooth labour, to navigating the emotional challenges of caring for a newborn. She also discusses her experience with postnatal depression, which emerged at the five-month mark and, according to the NHS, affects over 1 in 10 women, sharing how she gradually reclaimed her well-being. Chlo candidly addresses the pervasive mum guilt she continually struggled with, the societal pressure to ‘bounce back’ after giving birth, and how she protected herself from the overwhelming social media content directed at new mums.
With host Gabby, Chlo also talks about how she found balance between her thriving career and the demands of motherhood, offering listeners an inspiring message of resilience and self-compassion. Through her honest account, we aim to provide understanding, support, and solidarity for mums everywhere.
Whether you're a new parent navigating similar challenges or supporting someone through their postpartum journey, tune in for heartfelt insights, practical advice, and the reassurance that it’s okay to ask for help. Don’t miss this empowering and compassionate episode of The Happier Life Project.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Chlo Hodgkinson on Instagram: https://www.instagram.com/chlohodgkinson/
In this special episode of The Happier Life Project, host Gabby Sanderson switches roles to become the guest, sharing her personal two-year journey of egg freezing. Interviewed by fellow My Possible Self contributor Chlo Hodgkinson—a personal trainer, women's diet, fitness, and hormones coach and business owner—Gabby opens up about the physical, emotional, and financial toll of the process.
From making the decision to freeze her eggs to navigating hormone treatments, egg retrieval, and recovery, Gabby breaks down every step. She shares why she was so sure this was the right choice for her, why selecting the right clinic is crucial, and what she wishes she had known beforehand.
Gabby is a highly experienced radio and podcast presenter, producer, and journalist, working for leading audio channels in the UK, USA, and Europe. She has been hosting My Possible Self’s podcast since its conception three and a half years ago, bringing insightful and meaningful conversations about mental health and wellness, to listeners worldwide.
Egg freezing is an increasingly popular option for those looking to preserve their fertility, but it’s not always talked about openly. This episode sheds light on the realities of the process, helping to demystify the experience and provide support for those considering it.
If you're curious about fertility preservation, considering egg freezing yourself, or simply want an honest conversation about reproductive choices, this episode is for you. Tune in for insights, advice, and an empowering discussion on taking control of your fertility future.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Gabby Sanderson on Instagram: https://www.instagram.com/radiogabby/
To follow Chlo Hodgkinson on Instagram: https://www.instagram.com/chlohodgkinson/
Anxiety. It’s something we all experience at one point or another, but for some, it’s a constant companion, a heavy weight that can feel impossible to shake off. For many, anxiety becomes a familiar pattern of worrying thoughts, tightness in the chest, and an overwhelming sense of dread that lingers in the background of daily life. But what if everything we’ve been told about anxiety is only scratching the surface?
In this episode of The Happier Life Project, we explore a radically different approach to anxiety with Dr. Russell Kennedy, a physician, neuroscience expert, somatic intuitive, certified yoga instructor, meditation teacher, and professional stand-up comedian. Dr. Kennedy has spent decades grappling with chronic anxiety, and his own journey to understand and heal it led him to develop a groundbreaking method for treatment. He shares his insights in his Amazon #1 bestselling book, The Anxiety Prescription (or Anxiety Rx for our U.S. and Canadian listeners).
Dr. Kennedy’s approach challenges the traditional understanding of anxiety, proposing that it’s not just a mental health condition, but an “alarm stuck in the body.” This shift in perspective has transformed how he heals himself and his patients.
In this conversation, Dr. Kennedy explains how anxiety is often rooted in childhood trauma and presents that all anxiety is, at its core, separation anxiety. He introduces the concept of the "alarm-anxiety cycle," describing how it keeps us trapped in a never-ending loop of stress and panic.
But here’s the potential game-changer: Dr. Kennedy emphasizes that healing isn’t about changing your thoughts—it's about changing how you feel in your body. He shares his powerful philosophy, “When you get anxious, look into your body,” and walks us through how somatic work—body-focused practices—can help us quiet the alarm and break free from the cycle of chronic anxiety.
Throughout the episode, Gabby Sanderson and Dr. Russell Kennedy dive into the profound link between anxiety and addiction, exploring how anxiety often fuels harmful coping or masking mechanisms. They also discuss how to make peace with the alarm in your body, even when the person or people responsible for it aren’t around, or are not capable to talk things through.
Packed with practical advice, deep insights, and transformative tools, this episode will empower anyone struggling with anxiety, burnout, or addiction. If you’ve ever felt like anxiety is controlling your life rather than the other way around, Dr. Kennedy’s approach could shift your perspective and give you the clarity and tools to heal.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Dr. Russell Kennedy on Instagram: https://www.instagram.com/theanxietymd/
Dr. Russell’s website: www.theanxietymd.com
Landing page with links to Dr Russell’s book, MBRX program, and podcast: www.theanxietymd.com/linkinbio
The rest of Dr. Russell’s Social Media Handles:
X @THEanxietyMD
YouTube @DrRussellKennedyTHEANXIETYMD
TikTok @theanxietymd
Facebook: Russell Kennedy (The Anxiety MD)
Do you struggle with skin picking, hair pulling, nail biting, or other repetitive behaviors you just can’t seem to stop? These actions, known as Body Focused Repetitive Behaviors (BFRBs), go far beyond “bad habits” and can have deep emotional and psychological roots. But what causes them? And more importantly, how can they be managed?
In this episode of The Happier Life Project, licensed therapist and BFRBs specialist Nathan Peterson joins us to explore the complexities of these compulsive behaviors. With years of experience working in mental health clinics, hospitals, schools, and his private practice in Texas, Nathan has dedicated his career to helping people navigate OCD, anxiety, tics, Tourette’s, and BFRBs. He also runs a popular OCD and anxiety YouTube channel, providing education and hope to millions.
BFRBs often serve as coping mechanisms for stress, anxiety, boredom, or perfectionism, but they can also occur without conscious awareness. These repetitive self-grooming behaviors impact daily life and can be physically harmful, leading to hair loss, skin infections, and scarring. The emotional consequences range from shame and self-consciousness to anxiety, depression, and body dysmorphic disorder.
In this episode, we explore what makes a BFRB problematic. Is it a symptom of something deeper, such as anxiety, depression, ADHD, or OCD, or rather an isolated issue? Are BFRBs hereditary—can the repetitive compulsion be passed down? We also examine the connection between skin picking and perfectionism, along with the deeper psychological and emotional factors that drive these behaviors. Plus, we take a closer look at the role of compulsions and frustration in maintaining BFRBs, how can they be treated, or perhaps even accepted, and practical strategies for managing and resisting the urge to pick, pull, bite, or chew.
If you're seeking answers and support, this episode is packed with insights to help you take control of your BFRB or support someone you know who struggles with this condition.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Nate on Instagram: www.instagram.com/ocdandanxietyonline
Nate’s self-directed course for hair-pulling/skin-picking: www.ocd-anxiety.com
Nate’s YouTube channel: www.youtube.com/ocdandanxiety
The most common Body Focused Repetitive Behaviors (BFRBs) include:
Trichotillomania (Hair-Pulling Disorder) – Compulsively pulling out hair from the scalp, eyebrows, eyelashes, or other areas of the body.
Dermatillomania (Skin-Picking Disorder/Excoriation Disorder) – Repeatedly picking at the skin, often leading to wounds, scarring, or infections.
Onychophagia (Chronic Nail Biting) – Habitual nail biting that can cause damage to the nails and surrounding skin.
Lip Biting (Lip Chewing Disorder) – Biting or chewing on the lips, sometimes to the point of causing sores or bleeding.
Cheek Biting (Morsicatio Buccarum) – Biting the inside of the cheeks, leading to irritation, sores, or thickened skin.
Rhinotillexomania (Compulsive Nose Picking) – Frequent and intense nose picking that can result in nasal damage or infections.
Premenstrual Dysphoric Disorder (PMDD) is a severe and often debilitating condition that affects millions of women worldwide. Unlike typical PMS, PMDD can trigger extreme mood swings, intense depression, anxiety, rage, and overwhelming physical symptoms, making daily life feel unbearable. Despite its profound impact, PMDD remains widely misunderstood, frequently misdiagnosed, and often dismissed by medical professionals, leaving many women feeling isolated and without answers.
In this episode of The Happier Life Project, host Gabby Sanderson speaks with Sharryn Muir, a clinical psychologist who has dedicated her career to working exclusively with clients experiencing PMDD and menopause. As the founder of the Northern Psychology Centre in Australia, Sharryn has been at the forefront of educating doctors, conducting public seminars, and developing a PMDD treatment app to help women who struggle to access professional support. Her passion for this work comes from personal experience, having faced the challenges of PMDD herself.
Gabby and Sharryn explore the harsh realities of PMDD, from its severe emotional and physical toll to the frustrating lack of awareness in the medical community. They discuss who is most at risk, why so many women go undiagnosed for years, and the latest medical treatment options available, including how effective they really are. Sharryn also opens up about her own journey with PMDD, what finally helped her, and why she’s committed to breaking the stigma and ensuring better treatment for those suffering.
If you or someone you know has been affected by PMDD, or if you experience debilitating symptoms related to your menstrual cycle for half of every month, this episode offers vital insight, expert knowledge, and the reassurance that you are not alone. Tune in for an honest, informative, and much-needed conversation about a condition that deserves more recognition and support.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Links for support and education on PMDD and how to reach Sharryn Muir:
International Association for Premenstrual Disorders (IAPMD)
www.iapmd.org
PMDD Treatment App (for Apple)
https://apps.apple.com/au/app/pmdd-treatment/id1568467292
PMDD Treatment App (for Android)
https://play.google.com/store/apps/details?id=com.app.pmddtreatment
Northern Psychology Centre
https://www.northernpsychology.org/sharryn-muir
HER Centre Australia (Monash Alfred Research Centre)
https://www.monash.edu/medicine/her-centre
In this special episode of The Happier Life Project, the tables are turned as host Gabby Sanderson steps into the guest seat. Interviewed by psychotherapist, time management coach, and author Risa Williams (Get Stuff Done Without the Stress), Gabby shares her personal journey through the highs and lows of working in media and tech—where relentless hustle came at a steep cost.
Together, they dive into the dangers of hustle culture, the pressure to always be “on,” and the moment Gabby realized she was burning out. She opens up about how pushing too hard led to panic attacks, a panic disorder diagnosis, and the difficult but necessary decision to slow down on purpose.
This interview was originally recorded for Risa’s award winning podcast “The Motivation Mindset”. To celebrate the release of Risa’s new book “Get Stuff Done Without the Stress,” as this interview covers a lot of topics from the book, Risa kindly allowed us to share it with you here.
If you've ever felt trapped in the grind or struggled to find balance, you will relate to Gabby’s story. Tune in for real talk, hard-earned lessons, and practical insights on how to reclaim your time and mental well-being.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/
Risa Williams website: www.risawilliams.com
Risa’s book Get Stuff Done Without The Stress: https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874/
Developmental trauma refers to the impact of early, repeated trauma and loss within a child’s most important relationships. This typically occurs in the earliest years of life. This kind of trauma isn’t always loud or obvious. It can be subtle; emotional neglect we don’t remember, an abandonment wound that lingers beneath the surface, or toxic stress that quietly eats away. All of this we carry into adulthood, taking a toll on our well-being.
Developmental trauma occurring before the age of five—officially termed childhood developmental trauma—falls under the broader category of complex trauma, also known as Complex PTSD (CPTSD). Its effects can last a lifetime. While it often stems from childhood, complex trauma can also develop through repeated distressing experiences in adulthood. The weight of unresolved trauma can manifest in our bodies, our relationships, and our mental health... without us even realizing its origin.
Guest Linda Meredith, is a highly respected leader in trauma recovery, renowned for her innovative approaches to Complex PTSD (CPTSD) healing. As an accredited Pioneer Training Provider and Clinical Complex Trauma Professional, Linda coaches and educates individuals globally. She is the founder of Healing from Complex PTSD and holds several significant firsts in the field, including being Australia’s first Certified Trauma Recovery Coach and Supervisor, the world’s first Advanced NPE Trauma Recovery Coach, and the CEO of the International Complex Trauma Association.
Speaking with host Gabby Sanderson, Linda unpacks the difference between PTSD and Complex PTSD, also breaking down how childhood developmental trauma can manifest in our lives. Linda highlights the importance of protecting ourselves from people we don’t fully know or trust, explaining why setting boundaries around vulnerability is crucial whilst on your complex trauma recovery journey.
Healing from trauma isn’t about fixing what’s broken, it’s about reclaiming the lost parts of ourselves. Linda believes Complex PTSD recovery is possible and happens one step at a time. The complex trauma expert also shares a couple of simple techniques to calm the nervous system after being triggered, and opens up about her own journey with CPTSD. At 38, suppressed childhood trauma surfaced, leaving her bedridden and unable to walk, talk, bathe, or feed herself—requiring full-time care. With incredible determination, Linda began rebuilding her abilities, ultimately transforming her own recovery into a mission to help others never have to face the long recovery she did.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Linda Meredith on Instagram: https://www.instagram.com/healingfromcomplexptsd/
Linda’s Website: https://www.cptsdeducation.com/
Linda’s free Complex Trauma Peer Support Group on Facebook: https://www.facebook.com/groups/complextptsd/
Confidence is a word we hear often, but what does it really mean—and why is it so elusive? Psychologists suggest that up to 50% of the traits linked to confidence may be inherited, but genes are just one piece of the puzzle. Cultural influences, childhood experiences, societal pressures, and even the impact of social media shape how we see ourselves and how much we trust in our abilities. Add to that family expectations and media messages that fuel insecurities, and it’s no wonder confidence feels out of reach for so many of us.
True confidence isn’t about arrogance or feeling superior. It’s a quiet, secure belief in yourself and your capabilities. And while some people might find confidence comes naturally, for others, it takes intentional work. That’s where guest, Minaa B., comes in. Minaa is a mental health educator, speaker, and author of the transformative book 'Owning Our Struggles: A Path to Healing and Finding Community in a Broken World'. She’s also the founder of I’m So Mature, a media company blending pop culture, music, and personal healing. With over a decade of clinical experience, Minaa helps others cultivate confidence, self-care, and self-advocacy through the lens of boundaries and community care.
In this episode, host Gabby Sanderson chats with Minaa about what it really takes to build confidence—and why it’s something we must work at. Together, they explore how to recover when life knocks your confidence, build mental resilience, and set healthier boundaries in relationships. Minaa also explains why facing fear and taking risks are essential to personal growth and connection. Plus, Minaa breaks-down how we end up creating our own anxiety when we compare ourselves to others.
Tune in for an inspiring conversation that’s not just about confidence but about reclaiming your sense of self and finding the courage to be seen.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Minaa B. on Instagram: https://www.instagram.com/minaa_b
Minaa’s Website: https://www.minaab.com/
We all experience negative thoughts—those persistent voices in our heads that seem to weigh us down. Research shows that over 80% of our thoughts are negative, and when we focus too much on them, they can lead to challenges like social anxiety, depression, stress, and low self-esteem. Whether these thoughts are true or not, we often believe them, allowing them to dominate our emotions and lives, leaving us feeling deeply unhappy.
But what if there was a better way to handle those pesky voices in our heads?
In this episode of The Happier Life Project, we revisit one of the most popular and impactful conversations from our archives with the prestigious Dr. Russ Harris. Dr. Harris is the bestselling author of The Happiness Trap (along with eight other books), a doctor, therapist, world-renowned trainer in Acceptance and Commitment Therapy (ACT), and a consultant to the World Health Organization. His simple and effective exercises on YouTube, which help you master your mind, have collectively garnered an impressive 7.5 million views.
In this insightful conversation, Dr. Russ challenges the conventional idea that negative thoughts are inherently bad and positive thoughts are always good. Instead, he introduces the ACT approach, which focuses on accepting your thoughts and learning to defuse from the unhelpful ones. Worrying, catastrophizing, obsessing, ruminating... Dr. Russ unpacks why getting caught up in these streams of unhelpful thoughts is actually your mind’s way of trying to protect you. He also dives into why his approach can be so effective, and you’ll even get the chance to try some simple yet powerful exercises during the next 40 minutes.
Packed with insights and actionable advice, this conversation is a must-listen for anyone seeking to better navigate their inner world.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To check out Dr. Russ YouTube channel: https://youtube.com/@dr.russharris-acceptanceco972?si=vAEIP31ns56PRoJF
To follow Dr. Russ on Instagram: https://www.instagram.com/happiness_trap_program
To try Dr. Russ dropping anchor exercises find on the My Possible Self App.
This week, we're revisiting one of our most powerful conversations from the first season of the podcast, back when we were known as My Possible Self. January is often considered the most depressing month of the year—cold, dark, and weighed down by the emotional and financial fallout of the holidays. But beyond the January blues, this episode takes a broader look at depression, a condition that impacts millions worldwide.
Guest, James Withey, is an acclaimed author, counselor, and mental health advocate with firsthand experience navigating clinical depression, anxiety, and PTSD. Drawing from his bestselling book 'How to Tell Depression to P**s Off' and his other impactful works, James offers practical strategies to take back control from depression.
In this episode, James delves into why depression is a life-threatening illness that demands attention and care, shares coping techniques to create distance from its grip, and reveals why recovery lies in finding purpose and meaning. He also provides insights into doing the opposite of what depression urges you to do and shares hope for anyone feeling overwhelmed by its weight.
Trigger warning: This episode includes discussions of suicidal thoughts and attempts. If you or someone you know is struggling, please seek professional help immediately and proceed listening with caution, however James’ story and strategies may offer hope and help.
Listen now to gain valuable tools and inspiration to face depression head-on.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Dr. Kelly Vincent on Instagram: https://www.instagram.com/jameswwithey/
James Withey's Website: https://www.jameswithey.com/
In this episode of The Happier Life Project, host Gabby Sanderson is joined by Dr. Kelly Vincent, a licensed clinical psychologist specializing in supporting women through trauma, anxiety, depression, self-esteem challenges, and imposter syndrome. Together, they explore high-functioning anxiety and how to shake off the relentless pressures of hustle culture.
As 2025 begins and many reflect on the changes they want to make and how they envision the year ahead, Dr. Kelly shares actionable strategies for setting small, meaningful, and achievable goals that pave the way to genuine, sustainable success. Listeners will learn how to reclaim their time, energy, and peace of mind with practical tools designed to promote clarity and calm.
Dr. Kelly Vincent is the founder of Nourished Wellness Group, a holistic mental health practice in California, and Movement Therapy Spaces, a co-working hub for wellness professionals. She is committed to integrating mind and body in therapeutic care, using approaches such as EMDR, yoga therapy, walk-and-talk therapy, somatic experiencing, and nervous system education. Dr. Vincent is also the author of 'True You: A Self-Discovery Journal' and the creator of Studio Nourished, a digital platform dedicated to relearning, restoring, releasing, and regulating.
This episode offers a compassionate guide for anyone looking to escape the cycle of overachievement and hustle culture to find more joy and balance in daily life. Dr. Kelly discusses with Gabby the power of self-awareness in managing anxiety and the importance of setting boundaries, prioritizing self-care, and redefining what success looks like.
For anyone who’s ever felt like they’re doing everything and still not doing enough, this episode offers valuable insights and support. Dr. Kelly highlights the importance of noticing the stream of messages and content we consume online and reflecting on how they shape our belief systems. She encourages listeners to pause and ask, "Is this content serving me?"
Tune in to this empowering conversation and discover how to start the new year with purpose, grace, and a renewed sense of balance.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Dr. Kelly Vincent on Instagram: https://www.instagram.com/dr.kellyvincent/
Dr. Kelly’s Website: https://www.drkellyvincent.com/
Nourished Wellness Group: https://www.nourishedwellnessgroup.com/
To follow Nourished Wellness Group on Instagram: https://www.instagram.com/nourishedwellnessgroup/
In this special episode of The Happier Life Project, we’re rebroadcasting a Christmas-themed conversation from two years ago with Joshua Fletcher. A leading psychotherapist, best-selling author, and renowned anxiety expert, Joshua has devoted his career to helping people understand and manage anxiety in all its forms.
Chatting with host Gabby Sanderson, Joshua explores the pitfalls of chasing ‘the perfect Christmas’ and explains why letting go of unrealistic expectations is healthier for our mental well-being. He shares invaluable advice on navigating family gatherings, including how to handle difficult relatives by setting boundaries and prioritizing your own happiness. Joshua also highlights the importance of showing ourselves compassion during January, a time when post-holiday pressures often surface. Additionally, he provides practical tips for managing anxiety at holiday parties, breaking free from people-pleasing habits, and making time for self-care—even during the busiest season.
Whether you’re bracing for the Christmas chaos or dreading what the season might bring, this episode is packed with insights and actionable strategies to help you not only survive but thrive this festive season. Tune in now for a fresh perspective and a healthy dose of reassurance to help you wrap up the year on a calmer, more balanced note.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Joshua on Instagram: https://www.instagram.com/anxietyjosh
Website: https://www.schoolofanxiety.com/
Joshua’s podcast: The Panic Pod
Christmas is often seen as a time of joy and celebration, but for many, it can feel quite the opposite—stressful, lonely, or even overwhelming. According to the National Institute of Health, this season can exacerbate mental health challenges, especially for those already struggling.
To help navigate the festive pressures, we revisit a special episode of The Happier Life Project featuring Dr Claire Plumbly, Clinical Psychologist and Director of Good Therapy Ltd, a psychological therapy centre based online and in Taunton, Somerset. Specializing in anxiety, trauma, and burnout, Dr Claire is also the author of 'Burnout: How to Manage Your Nervous System Before It Manages You,' available in the UK now and launching in the USA as 'The Trauma of Burnout on January 23, 2025.'
This episode is a repeat of The Happier Life Project’s ‘Ask The Expert’ series, where listeners and My Possible Self app users send in their questions for host Gabby to pose to a mental health or wellness professional. Dr Claire was on hand to offer advice on all things Christmas-related, packed with practical tips and compassionate advice, this episode was so impactful we felt it deserved to be shared again.
Dr Claire offers invaluable advice on implementing financial boundaries to avoid overspending, coping with unpredictable or excessively drinking family members, and honouring lost loved ones while managing grief during the holidays. She also shares guidance on easing social anxiety, addressing fears around food or overeating, and tackling the stress of feeling obligated to be happy and jolly throughout the season.
Whether you missed it the first time or need a refresher, it’s a must-listen for anyone looking to navigate the challenges of the Christmas season with greater ease and resilience.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Dr Claire Plumbly on Instagram: https://www.instagram.com/drclaireplumbly/
Dr Claire’s Website: www.drclaireplumbly.com
To buy Dr Claire’s Burnout book: www.drclaireplumbly.com/burnout-book
To kick off The Happier Life Project’s festive December episodes, host Gabby Sanderson welcomes a very special guest: Jon McClure, frontman of the chart-topping band Reverend and the Makers. In this heartfelt conversation, Jon shares the inspiration behind the band’s poignant Christmas single ‘Late Night Phone Call’ and their decision to partner with The Samaritans for its release.
Christmas is often seen as a time of joy and togetherness, but for many, it can also be a season of loneliness and emotional struggle. With ‘Late Night Phone Call’, Jon and the band aim to shine a light on the vital support that Samaritans volunteers provide to those who need someone to listen, especially during the festive period.
In the candid chat, Jon opens up about why this cause resonates deeply with him, and the powerful personal experiences that have shaped his perspective. He also reveals the unique way he spends Christmas Day, creating connection and comfort for those who find themselves alone during the holidays. Additionally, Jon opens up to Gabby about his family facing their first Christmas without his dad, as well as how his recent ADHD diagnosis has only strengthened his lifelong commitment to making music.
Samaritans provides free, 24/7 emotional support every day of the year, including Christmas Day. Last year, more than 1,200 volunteers gave their time to answer over 6,700 calls on Christmas Day alone, ensuring no one has to face difficult times alone.
With the help of public donations and the dedication of over 23,000 volunteers, Samaritans supports people via phone, email, letter, face-to-face meetings, and online chat. Just £10 could help Samaritans answer a call for help from someone struggling to cope. If you or someone you know needs support, call 116 123 or email jo@samaritans.org.
Tune in to hear Jon’s powerful story, his passion for connection, and how music continues to be a constant source of purpose and creativity in his life. Support the single ‘Late Night Phone Call’ by purchasing, streaming, watching the music video on YouTube, sharing with your friends and donating to The Samaritans. All the info can be found on the band's Instagram page: @reverend_makers
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Reverend and the Makers on Instagram: https://www.instagram.com/reverend_makers/
To follow The Samaritan’s on Instagram: https://www.instagram.com/samaritanscharity/
In this episode of The Happier Life Project, we delve into the exhausting pursuit of perfection and its impact on mental health. Perfectionism is a word that gets thrown around a lot; many people proudly claim the label, seeing it as a positive trait. And, at times, it can be—perfectionism can drive ambition, discipline, and high achievement. However, research has consistently linked perfectionism to various mental health challenges, including anxiety, obsessive-compulsive disorder, and eating disorders.
Joining host Gabby Sanderson is Vassia Sarantopoulou, a highly respected psychologist and founder of AntiLoneliness, who is also a recovering perfectionist. Vassia works with ambitious professionals and entrepreneurs who feel stuck in cycles of overthinking and perfectionism, overwhelmed by stress and burnout, and unable to stay focused or find joy in a demanding world. Her mission is to help impact-makers transform perfectionism into progress, increase productivity without sacrificing well-being, and achieve sustainable success.
In this conversation, Vassia unpacks the complexities of perfectionism and its toll on mental health. She discusses the fine line between healthy striving and the debilitating need to be flawless, offering insights into how perfectionism can trap us in cycles of self-doubt, fear, and burnout. Gabby and Vassia also explore how societal pressures and personal fears fuel the need to be impeccable, and how today’s “hustle culture” has exacerbated perfectionism in the workplace.
Vassia shares practical strategies to break free from the relentless pressure to be perfect—especially for those who may struggle during the holidays with the pressure to create the "perfect Christmas." This candid conversation provides tools to quiet the inner critic, set healthier expectations, and embrace self-compassion as a powerful tool for growth.
Whether you grapple with perfectionism yourself, know someone who does, or are simply curious about its psychological effects, this episode offers valuable guidance and encouragement to overcome the paralyzing fear of imperfection and live a happier, healthier, and more authentic life.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Vassia on Instagram: https://www.instagram.com/vassia.sar/
Vassia’s website's: www.antiloneliness.com / www.vassiasar.com
Download Vassia’s free guide '7 tips to stop overthinking': https://vassiasar.kit.com/7-tips-overthinking
Money is more than just a tool for paying bills or buying things, it can be deeply symbolic and emotionally charged. For many, financial struggles are closely intertwined with mental health challenges. Research conducted by the Money and Mental Health Policy Institute, revealed that in England alone, over 1.5 million people struggle with both problem debt and mental health issues. Of those surveyed, 86% said their financial situation had worsened their mental health.
Becoming more aware of how our thoughts, emotions, and past experiences shape our money habits, may not magically solve financial hardships, but it can be a positive step toward building a healthier relationship with money and regaining a sense of control. The complexities of money, which is crucial for our survival, highlight the profound connection between financial well-being and mental health, offering a pathway to greater understanding and empowerment.
The Happier Life Project welcomes Vicky Reynal a London-based psychotherapist specialising in the psychology of money. Vicky is author of the award-winning book 'Money on Your Mind: The Psychology Behind Your Financial Habits', which is being translated into eight languages, and will land in the US on January 7th (available to pre order now). In her psychotherapy clinic, Vicky works with clients on a range of issues including; debt, excessive greed, financial conflict, and money secrecy. Using psychodynamic principles, she helps people uncover and address the emotions driving their financial behaviours. Vicky’s expertise has been featured in The Financial Times, The Guardian, The Times, The Daily Mail and Psychologies.
In this episode of The Happier Life Project host Gabby Sanderson speaks to Vicky about why money can feel so emotionally charged, and why people often react defensively when it comes to financial matters. Vicky explains how decoding the hidden emotions behind spending, saving, and financial conflict, can help foster understanding and drive meaningful change. The money and mental health expert also explains why being more open and honest in communication about our finances—whether with friends, family members, or even bill companies—can help alleviate stress and build a healthier relationship with our bank balance. By addressing financial concerns directly, rather than burying our heads in the sand and reacting with "vague defences" like avoidance or procrastination, Vicky discusses how most people feel much better after opening up, realising that often things aren’t as bad as they seemed.
Vicky also shares practical advice on creating a healthier relationship with money to reduce stress and improve mental well-being. Tune in to discover how decoding the emotional connection to your finances can transform your mental wellness, and your approach to money.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Vicky Reynal on Instagram: https://www.instagram.com/vickyreynalpsychotherapy/
Vicky’s website: https://www.reynal-psychotherapist.co.uk/
Buy now Vicky’s book: Money on Your Mind: The Psychology Behind Your Financial Habits
Vitality is the sense of mental and physical freedom; a powerful inner energy that fuels us to live fully and connect deeply. It’s about beginning each day with purpose and feeling a strong sense of belonging with those around us. Often described as “health of spirit,” vitality is the positive feeling of aliveness and energy that lies at the heart of well-being.
Living a vital life, filled with purpose and engagement, helps us manage stress more effectively. When we feel energized and connected, it becomes easier to cope with anxiety, lower stress levels, and lift our mood. Vitality is also linked to positive emotions like joy, satisfaction, and gratitude, creating a cycle of well-being that enhances both mental and physical health.
However, many people struggle with vitality due to a combination of modern lifestyle factors, environmental influences, and various internal and external challenges. Chronic stress, poor sleep, inadequate nutrition, lack of physical activity, disconnection and isolation, a lack of purpose or fulfillment, negative thought patterns, and digital overload are just some of the key reasons behind this struggle.
The good news is that by knowing the right steps to take, small, simple actions can lead to remarkable improvements. To help guide us on this journey, The Happier Life Project welcomes Suzanne Boerma, a vitality expert from The Netherlands, with eight years of experience helping people lead healthier, more balanced lives. Suzanne works for a local authority, assisting individuals in adopting healthier habits, and also freelances with various occupational health services to support employees facing mental health challenges, helping them reclaim well-being and reintegrate into the workplace.
Talking to host Gabby Sanderson, Suzanne explains why feeling connected to others, an essential part of vitality, improves emotional stability, reduces loneliness, and fosters a sense of belonging, all of which are crucial for mental health. Suzanne shares insights into building and sustaining vitality, explaining why small lifestyle changes can make a significant impact. She also discusses her non-negotiable daily habits that help her lead her most vibrant life and teaches listeners the four short, simple exercises she calls the "vita-break", easy stretches you can do daily from your desk to improve posture and relieve the tension that builds up in hunched muscles.
Listen now for the best hacks to boost physical and mental energy and infuse every day with renewed purpose. Whether you're looking to reduce stress, re-energize your body, or simply add a few moments of self-care into your busy schedule, Suzanne’s practical advice is sure to inspire. Join us as we uncover the small shifts that lead to a more vibrant, fulfilling life; one step, stretch, and vita-break at a time.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Suzanne on Instagram: https://www.instagram.com/suusfit/
Suzanne’s Website: https://suusfit.nl/
In this episode of The Happier Life Project, we’re tackling something we all face, how to own our struggles in the areas that challenge us most. From navigating friendships and work pressures to dealing with technology overload, dating dilemmas, and toxic family environments, we cover it all.
Host Gabby Sanderson is joined by Minaa B., a licensed social worker, mental health educator, wellness coach, and author of 'Owning Our Struggles: A Path to Healing and Finding Community in a Broken World'. Minaa has extensive experience in mental health, having worked in fields specializing in anxiety, depression, and trauma. She’s also the founder of a mental health consulting practice, collaborates with organizations to promote psychological safety, and serves on the Mental Health Advisory Committee for Wondermind, a mental fitness company co-founded by Selena Gomez. Additionally, Minaa is the host of the podcast Mindful With Minaa, where she shares her insights on emotional wellness and healing.
Tune in to hear Gabby and Minaa explore how to face life’s challenges head-on, embrace vulnerability, and build resilience through community care. They discuss toxic productivity in the workplace, navigating difficult family dynamics, and the importance of setting boundaries online. Minaa also offers guidance on accepting our parents' flaws, handling sibling conflicts, and strengthening connections with others and ourselves.
This episode is all about taking control of your healing journey to find a healthier, happier you. Listen now to start your path to self-compassion and resilience.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Minaa B. on Instagram: https://www.instagram.com/minaa_b
Minaa’s Website: https://www.minaab.com/
Order Minaa’s Book from UK: Owning Our Struggles: A Path to Healing and Finding Community in a Broken World
Order Minaa’s Book from US: Owning Our Struggles USA
Cyclical living is the practice of aligning with the natural cycles and rhythms present in our lives, whether it’s the seasons, the Moon, your menstrual cycle, or your circadian rhythm. It can also apply to how we approach projects, meetings, or plan activities at work.
Everything in our environment and bodies operates in cycles—our sleep patterns, hormonal shifts, breathing, and heartbeat. The essence of cyclical living involves being mindful of these rhythms and adapting to the natural ebbs and flows of energy and emotions. For instance, in women's health, cyclical living often focuses on the menstrual cycle, encouraging individuals to adjust energy levels, productivity, self-care, and social activities according to the phases of their cycle (menstruation, follicular, ovulation, and luteal phases).
More broadly, it can be applied to how we engage with seasonal changes—rest and introspection during winter, renewal and activity in spring. Cyclical living promotes tuning into these rhythms to enhance mental, emotional, and physical well-being.
In this episode of The Happier Life Project, host Gabby speaks with Lou Perham, a Menstruality and Cyclical Living Mentor, educator, and speaker. Lou empowers women to embrace their cycles, prioritise rest, and find balance by syncing with life’s natural rhythms. Whether it's the menstrual cycle, lunar phases, or seasonal transitions, Lou uses this framework to guide individuals toward holistic well-being.
Lou shares her powerful story of healing and transformation through cyclical living. At 25, she was diagnosed with PCOS and told it was unlikely she would fulfil her dream of becoming a mother. However, by embracing the cyclical way of life, Lou was able to conceive naturally at 32. Lou offers practical advice on how to integrate cyclical living into daily life and explains its profound benefits for our mental health, highlighting how it reduces stress and burnout by encouraging self-compassion and acceptance of natural energy fluctuations. This approach also fosters greater self-awareness, helping individuals avoid the guilt or frustration that comes from trying to maintain a constant level of productivity.
Tune in to learn all about cyclical living and how this practice can be a transformative way to reconnect with yourself and improve your mental and physical health.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Lou Perham on Instagram: https://www.instagram.com/louperham/
For all things Lou Perham: https://linktr.ee/louperham
To join Lou’s Radical Rest retreat: https://louperham.myflodesk.com/radicalrest
Lou's Free Offerings:
Holistic guide to a better cycle: https://louperham.myflodesk.com/bettercycleguide
Track your cycle: https://louperham.myflodesk.com/cycletrackingtoolkit
Embrace more rest: https://louperham.myflodesk.com/embracemorerest
Cyclical Living Series podcast: https://open.spotify.com/show/0h3b3rNjoGEq281RHpMp8z?si=bceef32fad804da6
Our approach to managing time deeply impacts productivity and emotional well-being, shaping the levels of guilt, stress, and satisfaction we experience throughout the day. For those struggling with anxiety and stress, managing time can be particularly challenging. The constant sense of never having enough hours to accomplish goals or complete tasks often leading to feelings of overwhelm and frustration.
But what if the real issue isn’t just having too much to do? For many, the key lies in reassessing their relationship with time and learning new strategies - something most of us were never taught in school. With the right tools and techniques, time management can become less stressful and more empowering, helping us to regain control and achieve greater balance.
In this episode of The Happier Life Project, host Gabby Sanderson explores the deep connection between time management and mental health.
Gabby is joined by Risa Williams, a therapist, time management expert, award-winning author, and host of The Motivation Mindset podcast. In her work, Risa shares practical tools to stay motivated and work smarter, not harder, when it comes to managing time.
Risa’s book 'The Ultimate Time Management Toolkit', offers readers methods grounded in CBT, mindfulness, and narrative therapy, empowering them to develop healthy habits and make meaningful changes. With creative worksheets and actionable techniques, the book serves as a guide to overcoming the challenges of time management.
In this conversation, Risa shares practical strategies for setting realistic goals without burning out and provides straightforward motivation hacks to help you stay on track. Gabby and Risa discuss using music as a tool to enhance focus, and look at ways to alleviate the “Morning Dread” that many experience at the start of the day. Risa also reflects on her realization that a key component for those who struggle with anxiety and stress is their relationship with time. A fundamental insight that inspired her to become a time management therapist and write a book on the subject.
Plus, Risa shares her thoughts on the pressure we are made to feel to maximize every waking moment, which often leads to taking on too much, and how to avoid that trap.
Feeling overwhelmed with never enough hours in the day? Struggling to keep up with your to-do list? This episode offers simple tactics to reclaim your time and alleviate stress, helping you set achievable goals while maintaining emotional well-being. Tune in and discover how to find balance and structure that supports—not drains—your mental health.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/
Risa Williams website: www.risawilliams.com
Risa Williams books: https://www.amazon.com/stores/Risa-Williams/author/B00FC0MMIQ
Writing provides a safe space to delve into our thoughts and emotions, explore our relationships, and reflect on our life stories, dreams, and aspirations. It serves as a powerful tool for making sense of our experiences, allowing us to navigate and overcome trauma while facilitating personal growth and change.
Writing therapy, often referred to as journal therapy, is exactly what it sounds like: using writing, typically in a journal, for therapeutic benefits. This approach is low-cost, easily accessible, and incredibly versatile. It can be practiced individually, guided by a mental health professional, or even in a group setting with discussions centered around writing. Additionally, it can serve as a supplement to other forms of therapy.
In this episode of The Happier Life Project, host Gabby Sanderson welcomes back bestselling author Michelle Thomas, known for her book 'My S**t Therapist & Other Mental Health Stories'. Together, they delve into the transformative power of writing as a therapeutic tool.
What to expect... Michelle talks about her passion for writing about mental health and her commitment to incorporating and amplifying others’ stories. She explains how writing has become a vital tool in her self-care toolkit and why it can be a healing resource for everyone, regardless of their writing ability.
During the conversation, Michelle also gives listeners a glimpse into her upcoming book, set to explore the often-overlooked subject of regret, set for release in 2025. While keeping most details under wraps, Michelle hints at how regret plays a significant role in our emotional landscape and can actually serve as a powerful tool for reflection and personal growth.
Gabby and Michelle also discuss the challenges of finding a good therapist and the lessons learned from difficult experiences. Plus, they consider Prince Harry’s suggestion to rename 'mental health' as 'mental fitness'—is it just semantics, or could it represent a significant shift?
Through the act of writing, we can discover our unique voices and gain deeper insights into ourselves. Whether journaling, composing poetry, or simply jotting down thoughts, the written word empowers us to confront our challenges and embrace our journeys. In a world that often feels overwhelming, writing can be a transformative practice that nurtures our mental well-being and enhances our understanding of ourselves.
Whether you're a seasoned writer or just curious about the healing process of writing, this episode offers valuable insights and inspiration. Grab your favourite notebook or simply settle in for an uplifting conversation.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Michelle Thomas on Instagram: https://www.instagram.com/msmthomas/
To purchase Michelle's book 'My S**t Therapist': https://amzn.eu/d/gy647BV
In the first of two episodes with best-selling author Michelle Thomas, host Gabby Sanderson explores how small, everyday moments can bring joy, healing, and comfort. From the soothing ambiance of coffee shops to the therapeutic calm of spending time with animals, this episode highlights some subtle yet powerful ways to nurture mental wellness.
Michelle Thomas’ first book, 'My S**t Therapist and Other Mental Health Stories', is a raw, heart warming, and sharp-witted exploration of life with mental illness. The book topped the Audible charts, surpassing Michelle Obama and J.K. Rowling to claim the number one spot; and to coincide, Michelle also hosted a podcast under the same name, available on all major platforms.
Gabby and Michelle discuss the mental benefits of cozy coffee spots, the pure pleasure of getting lost in a good book, and the surprising solace found in spending time with animals, like feeding baby goats! Michelle’s candid take on mental health and her personal journey has resonated with many, and in this episode, she shares insights on why these simple acts of self-care can be just as impactful as traditional therapy.
Michelle and Gabby also talk about the importance of finding the right job for you and your wellbeing. And share stories how they both walked away from fancy job titles and companies with kudos, to pursue doing what they love and maintaining a healthier work life balance.
In part one with Michelle Thomas, discover the power of small, everyday joys in nurturing mental health, and how they may be the unsung heroes of our healing process. Grab your favorite cup of coffee or tea and settle in for a chat that will leave you rethinking the simple, soothing moments in your life... Plus, don’t forget to tune in next week for part two, where Gabby and Michelle dive deeper into therapy experiences and the healing art of writing!
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Michelle Thomas on Instagram: https://www.instagram.com/msmthomas/
To purchase My S**t Therapist book: https://amzn.eu/d/gy647BV
Burnout is a deep state of emotional, physical, and mental depletion that stems from prolonged stress, often related to work or overwhelming personal demands.
This exhaustion deeply impacts your overall well-being, leading to chronic fatigue, trouble concentrating, irritability, emotional numbness and feeling unable to cope.
Too many of us soldier on, operating on high levels of stress, pressure and worry until something drastic happens to make us stop and slow down. Pushing too hard on ourselves, we wear busyness as a badge of honour and grapple with feelings of guilt if we are not maximising our productivity.
Dr Claire, a Clinical Psychologist and Director of Good Therapy Ltd, a psychological therapy centre based online and in Somerset, specialises in trauma related issues. Her expertise includes anxiety, trauma, and burnout. Dr Claire’s debut book ‘Burnout: How to Manage Your Nervous System Before It Manages You’ offers strategies for recognizing and addressing burnout by managing your nervous system, despite the persistent demands of modern life.
In this episode of The Happier Life Project, Dr Claire discusses both the common and less obvious signs of burnout, as well as the severe consequences of pushing through it for too long. Additionally, Dr. Claire and host Gabby explore how overworking has become normalized in today’s society, examining the cultural, societal, and internal pressures that drive us to stay constantly on the go. The burnout expert also suggests some practical strategies for maintaining balance in our ever-demanding world.
Discover critical insights and practical advice to help you navigate and mitigate the effects of burnout in your life and please leave a review on one of the podcast platforms if you resonated with this conversation and have something you would like to share.
To download the free My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Dr Claire Plumbly on Instagram: https://www.instagram.com/drclaireplumbly/
To follow Dr Claire Plumbly on Linkedin: https://www.linkedin.com/in/drclaireplumbly/
Dr Claire’s Website: www.drclaireplumbly.com
To buy Dr Claire’s Burnout book: www.drclaireplumbly.com/burnout-book.
*Dr Claire’s book will be available in the USA under the title ‘The Trauma of Burnout’ from 23rd January 2025.
In this episode of The Happier Life Project, we explore the powerful connection between climate and mental health, examining how the climate crisis impacts our emotional well-being and the vital role a healthy planet plays in maintaining our mental health. Terms like ‘eco-anxiety,’ ‘environmental doom,’ ‘ecological grief,’ and ‘eco-guilt’ capture the psychological toll that environmental degradation and climate change are having on individuals and communities worldwide. This is why caring for the climate is so deeply intertwined with caring for our own mental health and the well-being of our communities.
Dr Emma Lawrance leads the Climate Cares Centre, where she collaborates with diverse experts to explore the connections between climate change and mental health, including through the Connecting Climate Minds global initiative. As the Mental Health Innovations Fellow at the Institute of Global Health Innovation, Emma directs the mental health strategy, focusing on digital mental health support and the Climate Cares program. With degrees in physics, chemistry, science communications, and neuroscience, Emma is passionate about the outdoors, especially in her native Adelaide Hills.
This conversation emphasizes the urgent need to protect our planet - not just for its sake, but for the essential role it plays in protecting our well-being. Dr Emma joins host Gabby to explore the emotional challenges of navigating a changing world. Together, they discuss how we can better educate ourselves and offer compassion to those affected.
Tune in to discover the deep connection between a healthy planet and a healthy mind, and the small, meaningful actions we can take to help slow the climate crisis, and foster healing for the Earth... and therefore ourselves.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Connecting Climate Minds Global Online Hub: hub.connectingclimateminds.org
Climate Cares Twitter: @ClimateCares
Climate Cares LinkedIn: https://www.linkedin.com/company/climate-cares-imperial-college-london/
Climate Cares website: https://www.imperial.ac.uk/climate-cares/
Dr Emma Twitter: @Emma_L_Lawrance
Dr Emma LinkedIn: https://www.linkedin.com/in/emma-lawrance-5a93b468/
Season 3 of The Happier Life Project kicks off with the return of renowned psychotherapist and best-selling author, Owen O’Kane. Known for his transformative books, including ‘Ten to Zen’, ‘Ten Times Happier’, and ‘How to Be Your Own Therapist', Owen shares practical strategies for managing anxiety, stress, and other mental health challenges.
In this episode, Owen delves into the powerful role of personal storytelling in mental health. He explains how sharing your experiences with trusted loved ones can facilitate emotional release, foster resilience, and combat stigma. Drawing from his book ‘How To be Your Own Therapist’ Owen offers some simple entry points into accessing the therapist in you, emphasising the importance of owning and making peace with your story as the first step in self-therapy.
With over 25 years of experience, including his role as a former NHS Mental Health Clinical Lead, Owen brings a wealth of knowledge and advice to this discussion. Tune in to learn how to unlock better mental health and continue your journey toward a happier, healthier, more balanced life.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For all things Owen O’Kane: https://www.owenokane.com/
To register for ‘A Life Less Anxious’ Owen’s 6-Week Anxiety Workshop starting on Monday 7th October 2024 @ 7pm UK time: https://www.alifelessanxious.co.uk/
To follow Owen O’Kane on Instagram: https://www.instagram.com/owenokaneten
Emotional memories imprinted in our bodies can persist for years, impacting our physical and psychological well-being. Emotion tracking allows us to measure and assess our emotional states over time, serving as a valuable tool for both individuals and therapists to monitor mood and feelings. However, when difficult emotions repeatedly resurface, the challenge becomes breaking this cycle, freeing ourselves from triggers, and resolving the root of the problem.
Keith Hodge is an international healer and the founder of Intuity International. Keith specialises in root healing, a system he designed to help clients address and heal the deepest layers that are obstructing them from living a fulfilling life. Keith firmly believes that by identifying and releasing long-held trapped emotions, individuals can move forward and build a life they love.
Keith is a highly qualified hypnotherapist, energy healer and has a degree in acupuncture. With years of experience running two clinics and seeing 20-25 people a week, Keith has consistently focused on what will make the biggest difference for his clients in the shortest time. This dedication led to the creation of the root healing system.
Tracing emotions bring the subconscious to light. Emotional tracing is a crucial resource for enhancing self-awareness, emotional regulation, and overall mental health. Keith's unique method follows the emotional trail, steered by the emotions his clients struggle with, rather than their memories, to reach the core wound.
When the root of the emotion is brought to the surface, issues such as lack of confidence and self-esteem, anxiety, fear of judgement, relationship troubles, or problems combating boredom and procrastination become easier to address and resolve, and we are no longer ruled by our past experiences.
In the final episode of season two of The Happier Life Project podcast, Keith discusses with host Gabby Sanderson what led to the creation of his root healing system. He shares how his personal battle with chronic fatigue syndrome in his twenties shifted his path from a corporate career, to a journey of healing and exploration into alternative therapies.
Keith explains why he believes trapped emotions, without fail, lead to the root of most problems, and how these emotional wounds can hold us back. Keith also talks about some of the most common ‘presenting protections’ he sees in his clients, which are ways we have learned to cope or suppress difficult emotions.
Keith has facilitated training and retreats around the world including the United States, Europe, the UK, Indonesia, and online. Keith shares some examples of successful case studies plus, offers some simple entry points for exploring his method on your own.
The content of the podcast is for informational and educational purposes only and should not be considered as a substitute for professional or medical advice. The Priory Healthcare are not involved in the production or content of this podcast.
The Happier Life Project will return in September with Season 3 of the podcast.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Keith Hodge and Intuity International: https://intuityinternational.com/
To explore Intuity International’s free programs: https://intuityinternational.com/free-tools
To follow Intuity on Instagram: https://www.instagram.com/intuity_healing/
Mindfulness is the natural human ability to be completely present, fully aware of our location and actions, and not excessively reactive or overwhelmed by what’s happening around us.
We all understand mindfulness can result in better mental health, but it can be challenging with the distractions of modern life. The human mind tends to wander and frequently gets lost in thoughts about the past or future, making it hard to stay present.
If you think practising mindfulness must involve being in a meditative state and include an activity such as breathwork, journaling or the raisin exercise (one of the most basic and widely used mindfulness methods which involves focussing your attention on each of your senses as you eat a raisin), today’s prestigious guest disagrees.
Ellen J. Langer is a distinguished professor of psychology at Harvard University. In 1981, she made history as the first woman to receive tenure in psychology at Harvard. Ellen’s lifetime of expertise and trailblazing research in the field of mindfulness focuses on the psychology of control, decision making, ageing, and mindfulness theory; which has led to numerous academic honours.
Ellen J. Langer is the author of eleven books, including the international bestseller 'Mindfulness', which has been translated into fifteen languages, and 'Counterclockwise: Mindful Health and the Power of Possibility'. Most recently, she is the author of 'The Mindful Body: Thinking Our Way to Chronic Health' which delves into the transformative potential of mindfulness for improving health. Dr. Ellen is also the author of more than 200 research articles and her revolutionary experiments in social psychology have earned her inclusion in The New York Times Magazine’s 'Year in Ideas' issue.
Ellen believes through her findings “we’re typically trying to solve today’s problems with yesterday’s solution” and “most of us are mindless, most of the time”. Meaning the limits we assume are real - are artificial - and that we don't have to accept them at all.
Talking to Gabby Sanderson, host of The Happier Life Project, Ellen shares the results of some of her groundbreaking studies. Demonstrating the power the mind has on the body and how what we believe, can be a self-fulfilling prophecy. Especially when it comes to our health and happiness. The renowned ‘mother of mindfulness’ explains why we must pay attention to context and variability, and not necessarily accept ‘the rule’ to anything. She also talks about how we can wake up and overcome mental laziness, therefore not succumbing to outcomes we are led to presume must be the one and only truth. Such as becoming more forgetful as we get older, or being unable to do something because of (insert belief)… As Ellen says in this conversation, “one plus one does not always equal two”.
So can we really defy the ageing process, or at least slow it down, just by just harnessing the power of belief? Can we think ourself more toned and fit, and even lose weight, by simply believing it?! Ellen's research and studies conclude the answer is yes. If we embrace the idea of mind-body unity, new possibilities for controlling our health become available to us.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Ellen J. Langer and her work: https://www.ellenlanger.me/
To follow Dr. Ellen Langer on Instagram: https://www.instagram.com/ellenjlanger/
Sometimes it can be difficult to admit we are lonely. Experiencing loneliness from time to time is a normal part of life; but when loneliness is severe, or persists over an extended period, it can have a detrimental impact on our mental health.
Some ways loneliness can be experienced are:
emotional loneliness – a lack of emotional attachment to someone like a close friend or partner
social loneliness – a lack of friends to go out with, or who share our hobbies or interests
existential loneliness – a sense of being in a room of people you know and still feeling alone
According to the World Health Organization, loneliness is a pressing global health threat, heightened by the pandemic. Research has shown that severe loneliness poses the same health risk as smoking 15 cigarettes a day. And the demographic most affected by loneliness is not (as you might assume) the elderly, but 16 to 24 year olds.
We often discuss the emotional aspects of loneliness, such as feeling low, isolated or disconnected, but loneliness can also manifest through physical symptoms and affect our behaviour. For instance, you may get nervous about or avoid going to social events, change your daily routines, like stop cooking for yourself, caring about your appearance or getting up early, or you may find it difficult to get to sleep or stay asleep.
Dr Richard Pile is a GP specialising in lifestyle medicine and cardiology. Also an author, blogger, podcaster, mentor and coach, Dr Richard’s TedX talk titled ‘The Dangers of Loneliness’ offers an eye opening, research backed, insight into the physical and mental health consequences of prolonged loneliness.
Talking to host Gabby, Dr Richard defines loneliness, the causes and effects. The ‘Fit For Purpose’ author also discusses what signs to look out for, both within ourselves, and in others, that may indicate we are chronically lonely. Then he suggests practical steps towards forming new connections and reducing isolation.
Dr Richard stresses why nurturing the relationships and connections we already have is so important, and shares some ideas about how we might go on to find more people who are like-minded within our local community. Gabby and Dr Richard discuss the role loneliness plays in our mental health and how the two are so interlinked. Dr Richard also explains how finding purpose in our lives is a great antidote to feeling lonely and where to find our nearest 'social prescribers'. A free NHS service set up that connects people to activities, groups, and services in their community to meet the practical, social, and emotional needs that affect their health and wellbeing.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Dr Richard Pile and his services: https://feelgoodforlife.uk/
To watch Dr Richard’s TedX talk on Loneliness: https://youtu.be/sPsvOd-kwVU?si=dAIYYR_E_ukAhcyg
Long COVID, refers to a range of symptoms that persist for weeks or months after the acute phase of a COVID-19 infection has been resolved. At least 2 million people in England and Scotland say they are experiencing long COVID, with many reporting their symptoms have lasted two years or longer.
The figures released by the Office for National Statistics (ONS) cover the period from November 2023 to March 2024 and further breakdown that among those who reported having long COVID, approximately 1.5 million people - about three-quarters - felt their daily activities were impacted, while 381,000 people - about a fifth - said their ability to perform these activities was "severely limited."
One significant aspect of long COVID is its impact on mental health, contributing to a range of psychological and cognitive symptoms. Many individuals with long COVID report experiencing anxiety, depression, and post-traumatic stress disorder (PTSD). Insomnia, brain fog, memory problems and confusion are also extremely common. Studies have shown that these symptoms can be as debilitating as the physical symptoms of long COVID which include; chronic fatigue, frequent or severe headaches, persistent aches and pains in joints and muscles, shortness of breath, fever, nausea, digestive and bladder issues, skin rashes and heart palpitations.
Addressing these issues requires a multifaceted approach, including medical treatment, mental health support, and lifestyle modifications. Continued research and awareness are critical in managing and mitigating the mental health effects of long COVID. As is supporting our friends, colleagues and loved ones who are going through it.
Lexi Boreham was a fit, healthy and active lawyer who in September 2022, at 29 years old, was struck down with long COVID. Lexi started sharing her recovery journey publicly on Instagram in May 2023, to create a safe space for those with long COVID to find comfort and community, and to raise awareness of the illness. Lexi openly vocalises the ups and downs of life with long COVID, including feelings of loneliness, frustration and sadness, but also the brief moments of hope and joy.
Talking to host Gabby, Lexi speaks candidly about what life has been like since becoming afflicted with long COVID. Lexi shares her own struggles with debilitating fatigue, how her mental health has been affected, and explains about the spectrum of the condition.
Lexi also talks about how her battle with long COVID has affected her family and loved ones, whilst offering advice on how we might show our support to anyone facing the challenges of long COVID. Lexi highlights what the most current research is providing and vocalises her frustrations with the flippant comments Rishi Sunak made, about those struggling to work due to chronic health conditions. Lexi also offers some words of hope and encouragement to anyone experiencing long COVID, whilst sharing what tools and resources she has found to be helpful in managing her own symptoms.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Lexi on Instagram https://www.instagram.com/positively_fatigued
To follow Lexi on TikTok: www.tiktok.com/@positively_fatigued
To download the UCL resources pdf on long COVID referred to in the interview: https://www.ucl.ac.uk/covid-19-longitudinal-health-wellbeing/sites/covid_19_longitudinal_health_wellbeing/files/a-guide-to-long-covid-and-mental-health.pdf
The gut-brain connection is a two-way communication system between your gut and brain. It’s an intricate network of nerve cells, chemicals, and microbes and explains why your stomach produces juices when you think about food, and why stress can cause stomach cramps or a churning feeling. This connection links your central nervous system (CNS), including the brain, with the enteric nervous system (ENS) in your gut. Often referred to as the "second brain," the ENS significantly impacts (and creates a link between) gut health and mental health.
Phrases like "gut-wrenching" or "butterflies in the stomach" illustrate this connection further, as our digestive system responds to emotions such as anger, anxiety, sadness, nervousness and happiness. Consequently, gastrointestinal issues can both cause and result from stress, anxiety, or depression; demonstrating the close relationship between the brain and the digestive system.
So if we improve our gut health, we better our mental health. And in return, better mental health can alleviate certain digestive issues and lead to stronger gut health.
Dr Emeran Mayer is a leading expert on the mind-gut connection. A world renowned and award winning gastroenterologist, neuroscientist and Distinguished Research Professor in the Departments of Medicine, Physiology and Psychiatry at the David Geffen School of Medicine at UCLA, Dr Emeran has accumulated 35 years of research on the clinical and neurobiological relationship between the digestive system and the nervous system.
Dr Emeran is also a best selling author of the books “The Mind-Gut Connection”, “The Mind-Gut Immune Connection” and the recipe book “Interconnected Plates”. His work primarily explores the complex interactions between the gut and the brain, particularly how these interactions impact conditions like irritable bowel syndrome (IBS), chronic pain, and emotional well-being.
In this episode of The Happier Life Project, Dr Emeran simplifies how the brain and gut communicate. He discusses the influence food has on our emotions and expresses his frustrations with ultra-processed food suppliers, for producing harmful and addictive products. Dr Emeran also explains the science behind the Mediterranean diet as a model for optimal gut health and shares research on the benefits of following a restricted eating window. By not not having food in your stomach 24 hours a day, you allow your gut to cleanse itself of unwanted bacteria in the small intestine and activate its 'housekeeper' function.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Dr Emeran Mayer and the mind-gut connection: https://emeranmayer.com/
To follow on Dr Emeran Mayer on Instagram: https://www.instagram.com/emeranmayer
All links to Dr Emeran’s books, courses, masterclass and podcast: https://linktr.ee/emayer
People drink for various reasons: to celebrate, socialize, commiserate, feel more courageous, alleviate boredom, or escape their troubles. Some people may also drink in an attempt to relieve the symptoms of mental ill-health.
The interplay between alcohol and mental health is intricate. But depending on alcohol as temporary relief for your mental well-being, can lead to additional problems and research has proven, excessive consumption often exacerbates these conditions.
You might view alcohol as a coping mechanism for managing depression, stress, anxiety, or other challenging emotions. You might not really like the taste of alcohol, but enjoy the feeling of being drunk or ‘letting off steam’. You might drink to feel socially lubricated and part of the community. Or perhaps it's become a part of your habitual 'wind down' routine.
But if you have quietly questioned your relationship with alcohol, or suspected you may rely on it too much, perhaps it might be time to take a different approach? Rest assured, if the thought of life without alcohol, or dramatically reducing your intake, makes you feel nervous or anxious. You are not alone. As Annie Grace said, 'alcohol is the only drug on earth you have to justify NOT taking.’
Considering a different relationship with alcohol is a courageous and significant step, and there is no shame in doing so. The encouraging news is that while this may initially seem daunting or overwhelming, as you will hear in this episode of The Happier Life Project, numerous positive benefits await you on the other side.
Sara Kaufman-Bradstreet is an alcohol free coach and the founder of 'No More Wasted Days'. After Sara quit drinking on her own, she cautiously shared her alcohol free journey on her personal FB page and realised there were people out there struggling with their relationship with alcohol just like she had. Sara now leads 30 day alcohol free challenges that allow people to experience an alcohol free life with guidance and support. She also leads an online community where she hosts weekly group coaching calls and is host of the No More Wasted Days podcast along with Heather P-G. Plus, Sara has a very active following on Instagram and TikTok having gathered an impressive following of people curious to re-evaluate their relationship with alcohol.
Talking to host Gabby, Sara shares her own personal journey breaking free from a life of nightly drinking and hungover days, to being five years sober. She also explains that the catalyst for her transformational change wasn’t hitting ‘rock bottom’ or deciding to quit alcohol. Rather, setting herself the challenge of 30 days to remain alcohol free and being so blown away by the improvement of the quality of her life, she hasn’t felt the desire to touch a drop since.
Sara shares with Gabby some alternate ways to replace the buzz from booze and illustrates how and why cutting out alcohol can enrich one's life rather than diminish it. Gabby and Sara also discuss re-discovering your identity and passions while remaining alcohol-free and navigating the dating scene without relying on liquor to serve as a wingman.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Sara Kaufman-Bradstreet on Instagram: https://www.instagram.com/no_more_wasted_days
To follow Sara Kaufman-Bradstreet on TikTok: https://www.tiktok.com/@no_more_wasted_days
To sign up for the next 30 Day Challenge: https://nomorewasteddays.co/waiting-list-30-day-challenge/
If you’re looking for support on your alcohol free journey, download Sara’s Alcohol Free Kickstart so you can start your journey with confidence: https://nomorewasteddays.co/
Shadow work refers to the psychological and emotional process of exploring and integrating the unconscious parts of the self, often referred to as the "shadow."
At its core, shadow work is about discovering what annoys, irritates, saddens, provokes, triggers or puts you on edge, and identifying the underlying causes for why they provoke such strong emotional reactions. It’s also about self-acceptance and reconciling with the aspects of your identity that carry any sort of unnecessary and unhelpful shame or guilt.
Concealing your shadow is a form of repression, and experts share that this may have mental health consequences. Your shadow self can lead to self-destructive behaviours such as self-sabotage, aggressiveness, power struggles, codependency, addiction, negative talk or you may experience mental health illness, like depression, anxiety and chronic stress.
Rather than addressing what’s hurting you, you turn that pain inward and take it out on yourself. But by working with our shadow and recognising and embracing those parts of ourselves, we can live a more fulfilling, peaceful and happy life.
Alasdair Kirk is a counsellor, psychotherapist, certified shadow work facilitator and psychedelic integration therapist. Ali facilitates shadow work sessions as an effective method of supporting individuals into emotional resilience, authenticity and joyful living.
For Alasdair, shadow work is a form of deep process psychotherapy. It involves engaging with the shadow - those parts of ourselves that we ignore, repress, deny, fear, or feel ashamed of. These shadow aspects are often the unconscious forces behind our unhelpful behaviours, overwhelming emotions, and troubling life patterns; showing up as dissatisfaction, imbalance, disconnection or lack of fulfilment in our lives and within our relationships.
In this episode of The Happier Life Project, Alasdair explains the process of shadow work, its benefits and how shadows might manifest. He also shares how shadows are created, often generated from as far back as childhood. And why suppressing, ignoring or fearing them, can lead to significant emotional distress, until we recognize and accept them, allowing us to feel whole. Ali also offers guidance on how we might begin to meet and accept our shadow parts; to gain a greater sense of personal empowerment, a reduction in internal conflicts or psychological distress, and to free ourselves from living a life less fulfilled.
For more information on Shadow Work or to get in touch with Alasdair: https://www.inner-truth.co.uk/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
In the second episode dedicated to exploring the complexities of modern dating and the ramifications negative experiences can have on our mental and emotional health, The Happier Life Project host Gabby Sanderson has lots more to share from a variety of psychologists and leading dating and relationship experts.
In the previous episode, Gabby discussed the emotional turmoil created by love bombers and those who breadcrumb and ghost. She looked at the psychology behind those who behave in such a way, and shared tools and techniques on how we might recover from the experience, and spot red flags earlier, so we are better equipped to protect our future wellbeing. (episode 23).
In this episode, Gabby begins by investigating the emotionally unavailable and avoidant types; who can leave the person they're dating feeling anxious, uncertain, on edge and confused, about why they suddenly pull away and withdraw. Then Gabby moves on to discuss how we can stop our mind from obsessing over the person we’ve been dating, who has let us down. And if we have been left injured by said love bomber, breadcrumber or ghoster and our self esteem and self worth has plummeted, Gabby offers some tips to build ourselves back up and get into a more positive mindset, so we can heal and learn from the experience and move forward in our love life.
Recent data shows that nearly half of Americans think dating is harder now than it was 10 years ago. This is undoubtedly due to the current landscape of modern dating. The process of dating often involves uncertainty about how the other person feels, which can cause significant stress and anxiety. Negative experiences, such as being ghosted or rejected, can undermine self-worth and lead to self-doubt. And poor communication and unresolved conflicts can lead to stress, anxiety, and depression.
Dating is a complex, multifaceted social interaction that can influence mental and emotional health in various ways. Its effects are influenced by individual experiences, the nature of the relationship, and personal coping strategies. Understanding and being aware of these potential effects, and seeking support when needed, can help reduce the negative impacts or outcomes, and amplify the positive experiences of dating.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Gabby on Instagram: https://www.instagram.com/radiogabby
Resources:
The Personal Development School’s Thais Gibson: https://university.personaldevelopmentschool.com/
Rapid Transformational Therapist Marisa Peer: https://marisapeer.com/
Women’s dating and confidence coach Amber Grubenmann: https://www.ambergrubenmann.com/
Leading dating expert and confidence coach Matthew Hussey: https://matthewhussey.com/
Self help and life coach Margarita Nazarenko: https://www.margaritanazarenko.com/
Dating Coach Evan Marc Katz: https://www.evanmarckatz.com/
Relationship coach and attachment style expert Stephanie Rigg: https://www.stephanierigg.com/
Psychological Well-Being Practitioner Marios Georgiou: https://theprivatetherapyclinic.co.uk/therapists/marios-georgiou/
The complexities of modern dating can be challenging, and can significantly affect our mental and emotional health... Particularly if we have been on the receiving end of behaviour that is not kind.
Terms like ‘love bombing’, ‘breadcrumbs', ‘ghosting' and ‘situationships’ have become so common, they are almost considered as acceptable codes of conduct. But the psychological effects can cause much stress, anxiety and a lack of self esteem.
In the first of two episodes of The Happier Life Project podcast, host Gabby Sanderson delves deep into the research conducted by mental health professionals and relationship coaches on dating. Sharing solutions and tools to help us heal and move on, if we’ve been left disappointed by someone we have started to date.
After a few great dates we can see people through rose tinted glasses. And if we are keen to pursue a relationship we can let things slide such as; lack of communication, hot and cold behaviour, or someone not actively making an effort to see us and progress the connection. Often we think ‘what did I do wrong?’ ‘What's wrong with me?’ and blame ourselves, rather than questioning the inauthentic and emotionally cruel behaviour of the person responsible for causing us turmoil.
Gabby explains why and how a love bomber disguises minimal intentions as maximum intentions. She also shares how to spot the red flags from time wasters, and why breadcrumbs are an emotionally manipulative tactic. Gabby reveals the reasons why ghosting says far more about the person and their shortcomings, who suddenly goes no contact, than it does about you. And offers suggestions on how we might learn from the experts and detach from trying to create a story from the story, move on,
and redirect our energy into more positive areas of our life.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Gabby on Instagram: https://www.instagram.com/radiogabby
Resources:
The Personal Development School’s Thais Gibson: https://university.personaldevelopmentschool.com/
Rapid Transformational Therapist Marisa Peer: https://marisapeer.com/
Women’s Dating and Confidence Coach Amber Grubenmann: https://www.ambergrubenmann.com/
Leading Dating Expert and Confidence Coach Matthew Hussey: https://matthewhussey.com/
Self Help and Life Coach Margarita Nazarenko: https://www.margaritanazarenko.com/
Dating Coach Evan Marc Katz: https://www.evanmarckatz.com/
Relationship Coach and Attachment Style Expert Stephanie Rigg: https://www.stephanierigg.com/
Psychological Well-Being Practitioner Marios Georgiou: https://theprivatetherapyclinic.co.uk/therapists/marios-georgiou/
Emotions play a crucial role in our overall mental health, acting as both messengers and influencers of our psychological well-being. Positive emotions like joy, gratitude, and love can enhance mental resilience, foster strong social connections, and improve our ability to cope with stress. But on the flip side, the more challenging emotions such as sadness, anger, jealousy or anxiety, if persistent and unaddressed, can contribute to mental health issues and illness.
Understanding and managing our emotions has a positive impact on our wellbeing. By recognizing and processing our emotions, we are better equipped to deal with life’s challenges, manage strong feelings, achieve better emotional balance, enhance our mental clarity, and improve our overall quality of life.
But how do we learn to manage our emotions more effectively? For many we can feel at the mercy of our feelings, unaware that by drawing from simple techniques from within, we can help mitigate their intensity and reduce overwhelm.
This is where Dr Emma Hepburn comes in. An award winning clinical psychologist, lecturer, author and illustrator, Dr Emma has written and illustrated the books ‘A Toolkit For Happiness’, ‘A Toolkit For Modern Life’ and most recently ‘A Toolkit for Your Emotions - 45 Ways To Feel Better’. Dr Emma Hepburn is also one of the most well-known psychologists on Instagram as @thepsychologymum and has won numerous awards for her contribution to mental health awareness.
Dr Emma talks to The Happier Life Project host Gabby about how emotions are made and where they come from. She shares how emotional habits are created and what it means to be on the emotional roller coaster of life, with all of its loop the loops. Dr Emma also explains how our past history and experiences influence our brain and body to create an emotional response; and ways we can objectively step back to review if how we are feeling is more of an echo from the past, rather than an appropriate response to the present.
Dr Emma reveals some of her favourite tools to manage more difficult emotions and suggests ways we might break emotional patterns that are not helpful to us. The expert psychologist also explains why we should never feel ashamed of our emotions and how we can positively influence others towards the feel good feelings too.
'A Toolkit for Your Emotions' helps readers to navigate and understand their emotions effectively. Taking a deep dive into how we feel, Dr Emma explains all the tools we need to intercept and redirect challenging emotions by offering practical strategies, exercises, and insights. Each topic is illustrated with Dr Emma's well-loved illustrations to make them accessible, meaningful and memorable. To purchase 'A Toolkit For Your Emotions' on amazon: https://amzn.eu/d/aXJOfnI
To follow Dr Emma Heburn on Instagram: https://www.instagram.com/thepsychologymum
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
If you have trouble falling asleep or staying asleep, you’re not alone. According to sleepfoundation.org adults need seven or more hours of sleep per night. However more than one-third of adults sleep less than seven hours per night on average, and up to two-thirds of adults occasionally experience insomnia symptoms.
We know that sleep is critical not just for our physical health, but our mental and emotional wellbeing too. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, or coping with stressful situations and change.
Dr Kat Lederle is a sleep and body clock scientist, author, and sleep coach, who is passionate about helping others sleep well and feel good. Dr Kat sees sleep as an act of self-care, and in her work with clients combines sleep science, with learnings from Mindfulness, Acceptance Commitment Therapy and Compassion Focused Therapy.
Dr Kat talks to host Gabby about how a busy mind is the cause of many sleep problems, and why there is a 40-70% higher prevalence of insomnia in women compared to men. Dr Kat addresses some of the sleep myths and explains why we need to let go of ‘sleep rules’, leading to sleeping well again. Plus, Dr Kat shares her thoughts on how we might overcome bedtime procrastination, and some of the reasons why she believes many do not prioritize sleep enough.
Dr Kat also explains how we can work with our body clock in a gentle and compassionate way, thereby setting ourselves up for a better night's sleep.
To find out more about Dr Kat and her sleep coaching methods: https://drkatsleep.com/
Check out Dr Kat’s book ‘Sleep Sense’ which takes the reader through the science of sleep and why it is important for every single one of us, empowering you to take steps that are right for you to sleep well.
To follow Dr Kat on Instagram: https://www.instagram.com/drkatsleep/
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
To mark this year's Mental Health Awareness Week theme, ‘Movement: Moving more for our mental health’, The Happier Life project went back into the archives to repurpose an interview host Gabby did with mental health and exercise coach Dan Hancock.
Dan, who goes by ‘The Mental Health PT’ online, passionately believes in doing what works for you and you enjoy; is the key to a healthy, long lasting relationship with exercise.
There are many reasons why physical activity is good for your body, but what often gets overlooked is the vast ways it can improve our mental and emotional health too.
Participation in regular physical activity can increase our self-esteem, improve our mood and reduce stress and anxiety. It also can play a pivotal role in preventing the development of mental health problems, and in improving the quality of life of people experiencing mental health challenges.
So why do so many of us struggle to move more? In this episode of The Happier Life project, Dan and Gabby talk about getting over the hurdle of gym intimidation, why aggressive fitness plans, or ‘quick fixes’ are not the answer, what to do when we lack motivation, and working with what works for you.
Dan also talks about the numerous ways exercise plays a vital role in our mental health and how this inspired him to create the world’s first certification in Mental Health and Exercise Coaching.
This episode will serve as a great motivator for both those who are wanting to move more and those already on their fitness journey.
For more on Dan’s Mental Health Exercising Coaching program: https://mymhec.com/
To follow Dan on Instagram: @mentalhealthpt
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
To watch the video of this interview head to our YouTube channel: https://www.youtube.com/@mypossibleself1756
Note, The My Possible Self App is free to download and access all of its content. We have a variety exercise and movement videos created with your mental health in mind which you can find in the nutrition and exercise tab. Try yoga, pilates, strength, cardio... plus we even have a foundation for fitness program, for those at the start of your movement journey.
Have you ever felt detached from your own life? Disconnected from yourself? Like you were an outsider looking in at your own existence? Going through the motions, emotionally numb, emotionally disconnected from people you care about? Or maybe you've looked at your environment and everything appears foggy? You feel unable to see your surroundings accurately, they lack vividness and coloring? Things don't seem real?
Does this get in the way of your relationships and work? Or disrupt other daily activities?
Temporary feelings of depersonalization and derealization are common. About one half of people have felt detached from themselves (depersonalization) or from their surroundings (derealization) at one time or another. But if this is happening more frequently, or becomes a common occurrence; then you may be suffering from depersonalization-derealization disorder.
Depersonalization-derealization disorder (DP/DR) is a mental health condition where you feel disconnected from your body, your feelings and your environment. It tends to come and go over a long period of time, causing much distress and anxiety.
Depersonalization-derealization disorder is thought to be caused by trauma or extreme stress. Adverse early childhood experiences, specifically emotional abuse and neglect, have been linked to the development of depersonalization symptoms. Feelings of depersonalization and derealization are common from significant stress or panic attacks. Individuals may remain in a depersonalized state for the duration of a typical panic attack. However, in some cases, the dissociated state may last for hours, days, weeks, or even months at a time. In rare cases, symptoms of a single episode can last for years.
Swamy G is a counselor who regularly writes about depersonalization (DP) and derealization (DR) at https://acoachcalledlife.com/ Having personally gone through the challenges of DP/DR and overcoming them, he created a comprehensive online program to help others fully recover from DP/DR. In this conversation, you’ll learn how the disorder is more common than you might think, and how and why many of us can struggle from depersonalization and derealization during our life. You’ll also learn all about the symptoms and stress factors, what to do if someone you care about might be suffering from, and how, with time and tools, we can recover.
To work with Swamy G and/or learn more about depersonalization (DP) and derealization (DR): acoachcalledlife.com
To access Swamy’s comprehensive online DP/DR program: DPDR No More
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
When it comes to improving our mental well-being, practising calm is one of the best places to start. Clarity of mind is extremely important when you are dealing with stress, problems and emotional turmoil. And remaining calm in times of turbulence and chaos, allows us to think more logically and make decisions accordingly.
Rebekah Ballagh is the bestselling author and illustrator of 'Note to Self', 'Note to Self Journal', 'Words of Comfort', 'Be Your Best Self', 'Big Feelings' and 'Let's Go, Flo!' She's a qualified counsellor, somatic and nervous system regulation coach, trainer, speaker and the creator of popular Instagram community @journey_to_wellness_ Rebekah’s latest book '101 Ways to Find Calm - How to use your body to soothe your mind', offers simple, powerful tools to teach you how to safely feel and process your emotions, rewire your brain and nervous system, and how to deeply connect with yourself.
In this episode of The Happier Life Project Becks shares some of her favourite calming exercises from the book, whilst discussing with host Gabby why so many people around the world struggle with finding calm. Rebekah also talks about why it’s so important to complete the stress response and sit with and digest difficult emotions, in order to come to a more peaceful place in the body.
Gabby and Becks also look at the most common reasons why the brain won’t allow us to relax, and what we can do to override or disengage the body’s stress response - when it is unnecessarily activated.
To learn more about Rebekah’s courses, book and membership program: www.journeytowellness.online
To be part of Rebekah’s Instagram community: @journey_to_wellness_
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
Hormones are essential for life and your health. They affect everything from blood sugar to blood pressure, growth, fertility, your sex drive, metabolism, and even sleep. Hormones are so important they influence the way we think and act day to day.
The menstrual cycle is regulated by hormones. So if we are having irregular periods, bleed between periods, bleed more heavily than usual, or develop severe pain during our period; this could be an indicator our hormones are out of wack.
Chlo Hodgkinson is a PT and Coach that has learned and trained to work with hormones and the menstrual cycle after recovering from her own journey with disordered eating and relative energy deficiency. After fully rehabilitating and healing her relationship with food and exercise, Chlo turned to social media to raise awareness on amenorrhea (the absence of menstruation). Then went on to become a coach to help clients get back to training after amenorrhea, as well as staying on track with their recovery and supporting them on that journey.
Chlo is passionate in helping females recover from disordered eating, amenorrhea, diet culture and learning to workout with the menstrual cycle. Chlo is also part of The My Possible Self team and creates content for our social channels.
Chlo speaks candidly about her journey with disordered eating habits and overtraining and why losing her period was the catalyst towards her seeking help to heal her hormones and regain her menstrual cycle.
Chlo shares the signs to look out for your hormones may be imbalanced and what steps you need to take to get the help you need. Chlo and host Gabby also talk about the pressures society puts on females particularly when it comes to what is regarded as a ‘healthy’ body image. And Chlo also explains the significant relationship between anxiety, food and exercise.
To follow Chlo on Instagram: https://www.instagram.com/chlohodgkinson/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
None of us had a perfect childhood; we are all carrying around wounds and behaviours that don’t serve us. But what if we could break free from unhealthy family patterns to liberate the way we live and love?
As children we observe and absorb everything around us. And we teach ourselves to behave in a way that helps to make us feel safe. But at what cost? Have we developed coping mechanisms and strategies to try to feel more worthy, prioritized, safe, like we belong? Could we have developed trust issues because we witnessed our parents keep secrets? Do we struggle with perfectionism because our caregivers rewarded our good behaviour and achievements, but punished or ignored us when we didn’t live up to their standards?
When we start to unpack the significant impact and deep conditioning that our roots and origin wounds have on our relationship patterns - past and present - we start to recognise our triggers and coping mechanisms that might actually be doing more harm than good.
But it doesn’t have to be that way, says licensed marriage and family therapist and author of the best selling book ‘The Origins of You’ Vienna Pharaon.
Vienna is a licensed marriage and family therapist and one of New York City’s most sought-after relationship therapists. Vienna has practised therapy for more than fifteen years and is the creator of @mindfulMFT on Instagram where she is helping over 700K people around the world heal their childhood wounds.
Vienna shares the five major origin wounds that most struggle with; consciously or subconsciously. She also explains how the healing journey begins by exploring what we have learned as a child - how to relate to others, ourselves, and the world around us. Host Gabby and Vienna also talk about identifying triggers, which could be unresolved wounds trying to get our attention. And how we can shift our patterns and habits to create a new healthier path for ourselves.
For more on Vienna Pharaon: https://viennapharaon.com/
To follow Vienna on Instagram: https://www.instagram.com/mindfulmft/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
Health anxiety is a common condition, diagnosed in 4% to 5% of people. But experts believe that the disorder often goes undiagnosed and may affect more than 10% of the entire population. In this Ask The Expert episode host Gabby puts your questions to ex-health anxiety sufferer.. now relatable health anxiety therapist and social media influencer Cherelle Roberts.
To follow Cherelle on Instagram: https://www.instagram.com/cherellethinks/
To watch Cherelle's health anxiety videos on YouTube: https://www.youtube.com/@cherellethinks6398
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
To email a question for our next expert: podcast@mypossibleself.com
This episode is dedicated to hearing the powerful story of the previous episode's guest.
Victoria Niamh is a female confidence coach, mentor, social media Influencer and the Founder of ‘The Glow Up Project’ which aims to inspire women to understand that the real glow up is an inside job. Vic advocates for body confidence and breaking stigma around mental health and is passionate about empowering women to unconditionally own and love themselves.
Vic's passion for helping women stemmed from her own harrowing story battling anorexia nervosa, orthorexia and body dysmorphia as she pushed herself to dangerous degrees to obtain the 'perfect body'. First as a dancer and then as a bikini model.
This conversation contains material of a sensitive and potentially distressing nature involving eating disorders that may be triggering for some individuals. This does not mean the material WILL be triggering; just that it MAY.
Please take care of yourself, and don’t hesitate to ask for help if you need it.
To Learn More about The Glow Up Project : https://theglowupproject.co.uk/
To follow The Glow Up project on Instagram: @theglowupproject_
To follow Victoria Niamh on Instagram: @victorianiamh
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
The role of love in mental health is significant.
When people think of love, they usually think of the positive feelings associated with a deep connection. However, love can encompass more than just happiness and radiate in many different ways. We experience love when we interact with others and ourselves. Science shows that love involves multiple neurotransmitters and hormones that affect our physiology and mental health.
Loving and stable relationships can help improve a person's ability to manage stress and can help to decrease levels of anxiety and depression. But while love and mental health for the most part are positively related, researchers have found some correlation between love and mental illnesses (or mental health conditions) too. The most common being anxiety, depression, trauma and chronic stress.
Victoria Niamh is a female confidence coach, mentor, social media Influencer and founder of ‘The Glow Up Project’ which aims to inspire women to understand that the real glow up is an inside job. Vic advocates for body confidence and breaking stigma around mental health, and is passionate about empowering women to unconditionally own and love themselves.
As this episode arrives during the week in which Valentines Day falls Vic, with host Gabby, look at some of the different reasons people's mental health suffers around Valentines Day; whilst discussing possible solutions to relieve these struggles. Vic also shares how the love and support from her partner Mike was a huge factor to her own self love and body healing journey. The Glow Up Project founder also explains the driving force behind helping women shine from the inside out, without changing anything externally, so they can find inner happiness and peace.
To Learn More about The Glow Up Project : https://theglowupproject.co.uk/
To follow The Glow Up project on Instagram: @theglowupproject_
To follow Victoria Niamh on Instagram: @victorianiamh
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
'What if I die before I have the chance to exist?'
An existential crisis, or existential dread, can be described as persistent negative feelings and emotions linked to questioning the value of your life and how you are spending it. An existential crisis may result from intense feelings of despair as you consider questions like, "What is the point?” or “Why does any of this matter?” And these strong emotions can increase when your questions remain unanswerable.
An existential crisis can happen to anyone, leading many to question their existence, identity and purpose in life. Experiencing an existential crisis may cause you to feel angry, helpless, lost, panicked and is usually accompanied by dread, anxiety, stress and depression; often to such a degree that they disturb your normal functioning in everyday life.
But it doesn’t have to be a bad thing or something to fear. Experiencing an existential crisis forces you to examine your life and consider “how can I show up in the world that means something to me?”
Dr. Sara Kuburic is an existential psychotherapist, speaker, essayist, columnist, consultant, influencer and author of ‘It's On Me. Accept hard truths, discover your self, and change your life’.
IT’S ON ME is a guide to identifying self-loss, and discovering the freedom that comes from taking responsibility for how we live. It offers an enlightening blueprint to find your own answers to the questions “who am I?” and “why am I here?”
Known as the millennial therapist online (with over 1.7 million followers on Instagram), Dr. Sara believes that “in order to be who we truly are, we need to shelve who we are not.”
Dr Sara talks about how her own existential crisis changed the trajectory of her entire life and put her on the path to a life of alignment, authenticity and purpose. Host Gabby and Dr. Sara also talk about the mental health ramifications of not living a life true to your beliefs and values… and how it’s so easy to get lost in the labels and expectations of family, friends, work and society, so you don’t even realise who you have become isn’t who you are supposed to be.
Dr. Sara is a passionate advocate for being the leading character of your own life. She believes we need to stop pretending and choose the truth.
To all who feel lost, it’s never too late to steer yourself home.
For all things Dr. Sara Kuburic: https://www.sara-kuburic.com/
To follow Dr. Sara Kuburic on Instagram: @millennial.therapist
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
Stress is a natural part of our lives. Bills, work, relationships, life events, health issues…
A little bit of stress is inevitable, and sometimes that’s a good thing. Stress helps you meet your daily challenges and motivates you to reach your goals, ultimately making you a smarter, happier and healthier person.
But on the flip side. They say stress is the number one killer for a reason. It’s a silent, slow poison which left unmanaged can have catastrophic effects on your physical and mental health. Stress becomes a problem when it starts to take over your life, therefore the key to stress management is identifying the bad stressors in your life and developing healthy ways to deal with them.
Today’s guest, Dr Bernadette Dancy, a stress management specialist, knows all the best ways to manage or combat her clients stress levels. We don’t just have to accept we live a hectic, super stressful life, and ‘that’s life’. Meditation, breathing or a warm bath might help, but it really only scratches the surface. Dr Bernadette uses mindset and lifestyle interventions that get to the root of the stress and in today’s Ask The Expert, she’s getting to the crux of yours.
For all things Dr Bernadette Dancy: https://www.bernadettedancy.co.uk
To follow Dr Bernadette on Instagram: @bernadettedancy_stresscoach
To learn more about Stress Ed: https://stress-ed.co.uk
To take the Stress Ed test: https://stress-ed.scoreapp.com
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
To email a question for our next expert: podcast@mypossibleself.com
Let’s get curious about our drinking habits! In this episode of The Happier Life Project we are looking at the role alcohol plays in our life; as a comforter, socializing tool, way to relax, blow off steam, or avoid uncomfortable emotions. Guest Amanda E. White is a licensed therapist and the creator of the popular Instagram account @therapyforwomen Amanda also hosts the podcast “Recovered-ish” and is author of the book “Not Drinking Tonight” and its corresponding workbook.Not Drinking Tonight isn’t a manuscript to help you stop drinking. Not Drinking Tonight is the first book to help you address the root issues that cause you to reach for a drink, while helping you unpack your relationship with alcohol. Chatting to host Gabby Sanderson, Amanda discusses why you don’t need to hit rock bottom - or label yourself an alcoholic - to review your relationship with booze and make some positive changes to your drinking habits. Amanda also chats with Gabby about some of the most common reasons people turn to the bottle, and why it often tends to be more about the ritual leading up to taking that first sip, such as popping the cork when the girls come over, or kicking back after a long day and pouring yourself a glass, or switching on the match and opening a can, that is the most satisfying part. Amanda also touches upon the effect alcohol plays on our mental health and addresses the myth that a glass of something a day is actually good for us (spoiler alert, research has since dispelled). Gabby and Amanda talk about the pros and cons of taking part in dry (or damp) January and Amanda explains how by removing alcohol, we have the opportunity to build a life we don’t want to escape from. “Alcohol is the only drug on earth you have to justify NOT taking.” Annie Grace Amanda is the founder of the group therapy practice, Therapy for Women Center, based in Philadelphia serving clients across the US. She has been featured in notable publications such as Forbes, Washington Post, Shape, Women’s Health Magazine, and more. For all things Amanda E White visit: amandaewhite.comTo follow Amanda on Instagram: @therapyforwomenTo download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: @mypossibleself
Part two of our exploration into orthorexia sees host Gabby Sanderson breakdown with guest Renee McGregor the most common elimination food groups in orthorexia, and how and why doing this can be dangerous on the body. Renee busts more food myths when it comes to things like sugar and refined sugar, pasta made from vegetables or lentils, and the ongoing white versus brown or wholemeal debate. Renee also explains why we need to be cautious with who we follow on social media that use the term ‘professional’ or ‘medic’ when it comes to healthy eating, and wraps up the conversation with how orthorexic's can begin to heal and change their beliefs, by getting to the truth of the dangerous messages they have bought into.
For all things Renee McGregor: https://reneemcgregor.com/
To follow Renee on Instagram: @r_mcgregor
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
January is traditionally a time for many when we look at improving our diet. But In our current culture, to which cutting out entire food groups like sugar, fats, carbohydrates and dairy are encouraged and commended, we must stop to question where these recommendations and messages have come from. And should we believe them?
Although being aware of and concerned with the nutritional quality of the food we eat isn’t a problem in and of itself, people with orthorexia become so fixated on so-called ‘healthy eating’ or ‘clean eating’ that they actually damage their own well-being and experience health consequences such as malnutrition and/or impairment of psychosocial functioning as a result. Excessive exercise or exercise addiction is also extremely common in orthorexic's.
The term orthorexia nervosa is used to describe the pathological fixation associated with consuming healthy food. In the first of two episodes dedicated to looking at when the obsession to eat healthily goes too far and has the opposite effect, host Gabby talks to Renee McGregor, a leading Sports and Eating disorder specialist dietitian and best selling author, with 20 years experience working in clinical and performance nutrition.
Orthorexia nervosa was first proposed by Dr Stephen Bratman in the late 1990s, perhaps not coincidentally around the same time as the first social media site was born. And although Orthorexia Nervosa is not currently a clinically recognised eating disorder, this unhealthy obsession with healthy eating is becoming a widespread problem.
Part 1 of this conversation into the pitfalls of obsessive 'health eating', restriction diets and over exercising will help you to understand where orthorexia came from, why eliminating food groups without medical reason is not a healthy choice, and why so called 'wellness guru's', celebrities and influencers have a lot to be accountable for.
For all things Renee McGregor: https://reneemcgregor.com/
To follow Renee on Instagram: @r_mcgregor
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
Welcome to the first episode of The Happier Life Project 2024!
January is often associated with cold weather and short, dreary days. And there are many reasons why we might struggle. The financial aftermath of all the Christmas costs, if you're self-employed the dreaded tax return, trying to set New Year's resolutions when you're not sure what you want the new year to have in store, the pressure to embark on dry January, the feeling you have to diet after all the Christmas feasting... and the misery of believing you have to set your alarm to get up extra early (when it's still dark!) to hit the gym, or a class, and punish your body for cutting loose in December.
According to the IHRSA, the Global Health & Fitness Association, 12% of all gym sign-ups happen in January, while the rest of the year accounts for an average of 8.3% of sign-ups. And 80% of people who sign up for a gym membership in January will cancel their membership within five months... welcome to the January gym rush!
So why do so many of us fall off the workout wagon? Dan Hancock, aka the mental health PT, is pretty confident he knows the answer. Frustrated by the lack of mental health support available for gym goers, Dan took it upon himself to create the world’s first Mental Health & Exercise Coaching Certification for Personal Trainers, which is revitalising the health of millions across the U.K.
In this episode of The Happier Life Project Dan shares why so many people struggle to sustain the abundance of 'new year, new me' fitness and diet plans. Dan also discusses why the gym floor is so cathartic and how exercise plays such a vital role in our mental health. The mental health PT offers tips on how to seek out the right personal trainer to meet your individual needs, and explains why PT's need to be better equipped and educated to help a person with their overall health, including mental and emotional support. And best of all, Dan will get you excited to move!
For more on the Mental Health Exercising Coaching program: https://mymhec.com/
To follow Dan on Instagram: https://www.instagram.com/mentalhealthpt/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
It’s meant to be a time of good cheer, relaxation and celebration, but for many, Christmas is the opposite. Stressful, depressing, lonely… Many people are unhappy at Christmas and according to the National Institute of Health, they can experience mental health problems. And for those who already struggle with their mental health, they may find these problems worsen.
Dr Claire Plumbly is a clinical psychologist specialising in trauma, anxiety and burnout. Alongside her online therapy practice she creates engaging short-form videos on improving your mental health for social media, plus regularly runs online workshops for overcoming stress, procrastination and unhealthy boundaries. Dr Claire is also currently writing a book on how to recover from burnout, due for release in 2024.
In the second Ask The Expert episode, where listeners and the My Possible Self app users send in their questions for host Gabby to put to a mental health or wellness professional, Dr Claire is on hand to offer advice on all things Christmas related.
Covered in the conversation Dr Claire offers guidance on the following: how to implement financial boundaries to avoid overspending, how to cope with unpredictable family members that might be excessively drinking, how we might honour any lost loved ones and get through the period if we are grieving, ways we might ease social anxiety, addressing a fear of food and overeating, what to do about the stress and pressure of feeling like we have to be happy and jolly all the time... and more.
Dr Claire Plumbly's website: https://www.drclaireplumbly.com/
To follow Dr Claire on Instagram, TikTok, FB, YouTube: @drclaireplumbly
To download Dr Claire's FREE Guide to Setting Boundaries: https://www.subscribepage.com/drclaireplumbly_copy2
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: @mypossibleself
We’re all familiar with the old saying ‘laughter is the best form of medicine’. Dig a little deeper and scientists and doctors are discovering more and more this to be true - laughter is a strong medicine - for our physical and mental health. When we are highly amused, this has physiological effects; it changes our body chemistry and brain function.
Laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress. Laughter can also help lessen your stress, depression and anxiety and may make you feel happier. Humour helps relieve tension, reassures people, and draws them together. Laughter, like humour, typically sparks from recognizing the incongruities or absurdities of a situation.
In a world plagued by stress, and absurd situations; when we can, surely it’s better to laugh rather than cry? By seeking out more opportunities for humour and laughter, you can improve your emotional health, strengthen your relationships, find greater happiness—and even potentially add years to your life. This is why The Happy Life Project welcomes Josh Johnson who gets paid to make millions of people laugh, to explore this further.
Josh Johnson is an Emmy-nominated writer, comedian, actor, podcaster and NAACP award-winner from Louisiana by way of Chicago. He is currently a writer on the prestigious The Daily Show, and is a former writer and performer on The Tonight Show Starring Jimmy Fallon, where he made his late-night debut in 2017. In addition, Johnson is Comedy Central’s ‘most watched comedian ever’ with 40M+ views to date across their platforms.
Josh talks to host Gabby about how making people laugh, along with going to therapy, saved his life. He also shares how he uses laughter to process his own feelings, “it’s a way to exhale hurt. Some people cry, scream… I laugh.” Josh discribes the incredible power in people coming together, charged on the currency of laughing out loud at a comedy show and offers suggestions on how we can invite more joy, fun and humour into our life.
For all things Josh Johnson: https://www.joshjohnsoncomedy.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on instagram: @mypossibleself
Many of us feel uncomfortable in our bodies and skin. A negative body image can cause us to struggle in many ways such as; with depressive and anxiety symptoms, increased risk of suicidal thoughts, low self-esteem, Interpersonal problems, alcohol and drug use and abuse, reduced physical activity, loss of sex drive, stress, social isolation, decreased motivation to seek help, perfectionistic tendencies and repetitive negative thoughts.
Body Liberation is freedom from all outside expectations of how your body should look. It is is the independence from social and political systems of oppression that determine certain bodies as more worthy, healthy and desirable than others. And whilst body liberation is the belief that all bodies are worthy and deserve to exist just as they are; its main mantra is, you are more than your body.
Michelle Hopewell is a body empowerment and menstrual wellness content creator and actress, who has done the work to reconnect with her body and come to a place of body neutrality. Eager to see as many people reconnected and in tune with their own bodies, Michelle shares her own experiences as well as information and tips on period health on her Instagram page and blog.
Chatting to host Gabby, Michelle shares her journey from having a disassociated relationship with her body, to coming to a place of neutrality and accepting her body as it is. Michelle and Gabby discuss the 'beauty standard' that puts immense pressure to look a certain way, and the lengths people will go to to try and achieve it. Michelle reveals how her journey into acting opened her eyes to how just how much body bias there is, and why she pushed back. Gabby and Michelle also look at how some women may still be, without realizing, conforming to the patriarchal 'male gaze'.
“To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.” ~Thich Nhat Hanh
To follow Michelle Hopewell on Instagram: @mybodyliberation
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on instagram: @mypossibleself
Britt Frank, LSCSW, SEP is a human behavior expert, licensed neuropsychotherapist and author of 'The Science of Stuck'. In The Happier Life Project's first Ask The Expert (a new monthly episode dedicated to answering listeners inquiry's on a certain topic), host Gabby puts your questions to Britt on how we can get unstuck from any area's in our life we might be struggling with.
Britt answers questions and gives advice on moving forward on in our career, relationships, dating, body hangups, negative thoughts... even screen addiction! If you have a question for our expert email podcast@mypossibleself.com or send us a dm or voice note on Instagram @mypossibleself
To find out more about Britt Frank and The Science of Stuck: https://www.scienceofstuck.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on instagram: @mypossibleself
Plus, check out The Happier Life Project's episode 'How To Get Unstuck with Britt Frank' in season 1 of the podcast to learn more about the subject and advice on how to move forward.
Face yoga is a gentle form of strength training that targets working the 57 muscles in the head, shoulders and neck. Benefits include better circulation, stronger facial muscles, firmer skin and fewer fine lines and wrinkles.
Face yoga exercises aim to tone and lift features, soften fine lines, and even reduce facial asymmetry… all the things we might spend a lot of money getting frequent cosmetic injections for.
But whilst face yoga is a great tool in our face and skincare routine, it's also incredibly good for our wellbeing too. It eases tension, helps soothe headaches, helps us to relax and feel less anxious and stressed. And by relaxing tensed muscles you find yourself in a calmer, happier state. Plus, by looking better, you will feel better too. Bonus!
Danielle Collins is the world leading Face Yoga expert, best selling author, a regular media contributor and has a huge social media following. With over 18 years experience, Danielle has helped millions of people look and feel the best version of themselves using natural techniques to lift the face and boost wellbeing.
The Danielle Collins Face Yoga method consists of 5 key areas: face exercise, face relaxation, face massage, acupressure and wellbeing. In this episode of The Happier Life Project Danielle explains this further. She also discusses with host Gabby how face yoga really works, breaking down both the cosmetic and wellness benefits and sharing some of her favourite exercises to both relax, and smooth out the skin.
You don’t need to be a yogi to practice and benefit from face yoga, and best of all, it’s completely free!
For all things The Face Yoga Expert: https://faceyogaexpert.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on instagram: @mypossibleself
The importance of setting boundaries and saying no, is crucial to good mental health and wellness. It’s all too easy to say yes to everything, neglecting your own needs, especially if you are a people pleaser, and sometimes it feels like the easier option in the moment. However, setting and maintaining healthy boundaries will help you conserve your emotional energy and will put you in a far better mental state.
Michelle Elman, a five-board accredited life coach, author, broadcaster, public speaker and social media influencer has quickly established herself as the Queen of Boundaries. Michelle’s most recent book ‘How To Say No’ marks her debut as a children's author to which Cosmopolitan praised as one of the best books on mental health that everyone should read. It was due to the high demand from Michelle's adult book on boundaries ‘The Joy of Being Selfish’ that this manuscript even exists, highlighting that this is an area many struggle with.
Michelle shares her thoughts with host Gabby, on why so many of us are bad at boundaries, and offers some first steps on how we can start to say no respectfully with kindness and confidence. Michelle also explains why self worth and self esteem are so important when it comes to boundary setting and her reasons why she believes that boundaries are the practice of self love.
For more on Michelle Elman, her books, social media accounts and to work with: https://www.michelleelman.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on instagram: @mypossibleself
Generosity is turning away from self-centered actions and turning our time and attention to the needs of others.
It does not have to be monetary, or material and can come in the form of simply giving someone your full undivided attention during a conversation, offering a smile to a stranger passing by, or helping someone with a task they are struggling with.
Generosity is the last of the nine main attitudes of mindfulness, so what better way to close your month of mindfulness challenge than learning how we can implement more generosity into our lives, to make the world a better place to live in.
Contentment means to be happy with who you are, where you are, and what you have. We live in a world that continuously throws us curveballs and send us messages on why we shouldn’t be content. Mindfulness can help us cultivate a sense of inner well-being and self satisfaction, which allows us to feel content without needing validation from the outside world. Try this mindful exercise to aid you in focussing on what you have, rather than what you don't have.
The practice of mindfulness includes nine key pillars or attitudes, these are: non judging, gratitude, patience, a beginner's mind, trust, non-striving, acceptance, letting go, and generosity. The attitudes support each other and are deeply interconnected. Throughout the month of mindfulness challenge we have been making our way through these pillars and today we are practicing letting go.
When we talk about letting go, we're talking about releasing all the emotional baggage that weighs us down. Be it past regrets, unresolved issues, fears about the future, these burdens restrict us from living life to its fullest.
So there’s no time like the present to practice letting go of any stress, fears and negative emotions. Host Gabby will guide you through a meditation that uses visualization, breathwork, and relaxation techniques to help you let go.
This is a meditation for productivity and focus that will help you calm down, clear your mind and be more productive. Guided by mindfulness practitioner and founder of Mynd Andrew Swiney.
Start your day off in the best possible way by incorporating mindfulness into your morning routine. In today’s challenge host Gabby shares two short simple mindful exercises for the morning. If your day has already started then remember to do them the next day instead.
Acceptance means perceiving your experience and simply acknowledging it rather than judging it as good or bad.
We all have a tendency to want to “become” something. We’re raised with the belief that we need to achieve something and become something or someone new. We need to make something of ourselves.
These expectations might not be verbally stated, but they’re still there. They drive many of us to strive and struggle throughout our lives, always looking to the “next thing” that we’re going to achieve, buy, or become: the thing that will finally make us happy.
In this mindfulness meditation, you’ll practice acknowledging where you stand, and accepting your current state for what it is.
Progressive muscle relaxation (PMR) is a stress-management mindfulness technique. The idea behind PMR is that there is a relationship between a person's mind and body. PMR can help relieve the physical symptoms of stress and anxiety, such as tight, aching muscles, by systematically tensing and releasing certain muscle groups in your body.
Progressive Muscle Relaxation is a two-step process. First, you systematically tense particular muscle groups in your body, next, you release the tension and notice how your muscles feel when you relax them. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious.
Mindful eating is a technique to help you slow down, increase your awareness of your food, and promote healthy eating behaviors, while building a healthy relationship with food.
In the second part of 2 episodes in the month of mindfulness challenge Gabby shares some ways to turn mindless eating into mindful eating and then guides you through an exercise to put this into practice. You will need a small piece of food such as a raisin, a grape, a shell / string of cooked pasta, an orange slice, a piece of cheese, a square from a chocolate bar etc.
The more mindful you become throughout your day, the more mindful you'll become when you eat. And you may find that you're better able to make decisions about the food you consume.
Mindful eating is all about being aware of how we feel when we eat.
The benefits of being mindful of the food you eat can encourage better digestion, keep you full with less food, and influence wiser choices about what you eat in the future. It can also help you free yourself from unhealthy habits around food and eating.
In todays challenge Gabby shares some simple, practical ways you can set yourself up for success when it comes to mindful eating with the invitation to choose a few to incorporate into your day.
Non-striving is one of the fundamental principles of mindfulness. It is a conscious decision to allow things in your life or in the world to be as they are, rather than always reacting to try to change things in the moment.
With the mindfulness attitude, non-striving, there is no goal other than to be yourself. Non-striving is trying less and being more. So today's challenge is an invitation to sit and just be with yourself for a few minutes. Something we tend to avoid at all costs. Host Gabby will guide you in and out of the meditation.
The five C's of self-esteem are: Competence, Confidence, Character, Connection, and Caring. Day 20 in the month of mindfulness challenge give you the opportunity to check in and make note where you are and what you can do to improve your own scores for the five C's of self esteem.
For this challenge you will need a pen and paper (or access to your laptop or notes on your device).
A basic part of learning to meditate is learning to trust yourself and your feelings. In mindfulness, we say that our bodies carry even more wisdom than our minds. In practicing the mindful attitude of trust, you are practicing taking responsibility for being yourself, learning to listen to and trust your own being.
Host Gabby guides you through a meditation to examine your mindset, boost your mood and create and welcome in positive energy.
A Beginner's Mind is an aspect of mindfulness that is very important. To have the beginner's mind is to look at things as if you were seeing them for the first time. A Beginner's mind can help us to see things in a new light, rather than automatically respond to them with the same old patterns of behavior—this is because we are “letting go” of and not using our automatic, everyday interpretations of people, things, and events.
The Eye of the Hurricane meditation offers a way for you to disengage from the hectic world around you (the hurricane) and turn inward toward peace (the eye). The use of a hurricane as a metaphor guides you to explore inner peace by using your breath to become like the eye of the hurricane; the silent part of yourself that can become aware of challenges but not get caught up in them and get carried away.
Too many people suffer from low-self esteem and low confidence. Why? Because of negative thoughts.
We can overcome negative thoughts by using meditation for self-confidence.
Confidence means being clear-headed and feeling positive about your goals.
Mindfulness can increase self-confidence as it allows you to become self-aware of your thoughts and how they impact your feelings and behavior. Consequently, this enables you to reduce your insecurity and negative thoughts.
The body scan is one of the most effective ways to begin a mindfulness meditation. The purpose is to tune in to your body—to reconnect to your physical self—and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, done correctly, the body scan will build your ability to focus and be fully present in your life.
Not everyone has time to incorporate hours of mindfulness into their daily life. But you can reap the benefits of meditation, even in short bursts. Host Gabby guides you through a quick mindful meditation exercise for when you feel uneasy; specifically to help to reduce and relieve symptoms of anxiety in the belly. Feeling like that sinking feeling, butterflies, tightness, nausea, digestive problems, pain… and a general feeling of unease.
There are many different causes of negative thoughts, including stress, worry and upsetting life events. Mindfulness is a useful tool for noticing and extracting yourself from the cycle of unhelpful thoughts. In fact, research and science continue to point toward mindfulness leading to positive physical, mental and emotional changes in the brain and behavior. Dr Elisha Goldstein shares three simple ways you can transform negative thinking.
When we meditate, we experiment with how to increase or develop patience each and every time we notice that the mind has wandered. In Day 11 of the Month of mindfulness Challenge, host Gabby offer's two mindful patience exercises for you to try.
The first is simple practice you can do to build patience and help prepare for high-frustration moments called the bell exercise.
The second takes a little longer where Gabby guides you into a meditative state to practice cultivating patience to help you enjoy the present moment and accept the unfolding of life.
Mindful walking has the benefits of both exercising and incorporating mindfulness, which can in turn promote both your mental and physical well-being. Rather than trying to hurry to get from one location to another, a mindful walk allows you to pay attention to the sensations of your body, and use these sensations to note and appreciate your surroundings.
The benefits of adding mindful walking into your week have some really great benefits, such as reducing the effects of stress, reducing symptoms of anxiety and depression, improving focus and attention, improving your heart health and immune system and boosting your mood.
So grab some comfy shoes and let's go!
“Dropping Anchor” is a way of keeping yourself safe and steady in the midst of an emotional storm. You can use it for handling difficult thoughts, feelings, emotions, memories, urges and sensations more effectively. Based on ACT (Acceptance and Commitment Therapy) principles, as taught and narrated by therapist, trainer of health professionals, and author of The Happiness Trap (plus eight other books) Dr Russ Harris, this is a fantastic centering exercise to have in your toolkit.
Mindful eating is a technique to help you slow down, increase your awareness of your food, and promote healthy eating behaviors, while building a healthy relationship with food.
In the second part of 2 episodes in the month of mindfulness challenge Gabby shares some ways to turn mindless eating into mindful eating and then guides you through an exercise to put this into practice. You will need a small piece of food such as a raisin, a grape, a shell / string of cooked pasta, an orange slice, a piece of cheese, a square from a chocolate bar etc.
The more mindful you become throughout your day, the more mindful you'll become when you eat. And you may find that you're better able to make decisions about the food you consume.
Water is involved in just about everything our body does, but often we can take it for granted.
Mindful hydration exercise provides the benefits of meditation and hydration in a single action, and it only takes a couple of minutes or less to perform. Some of the benefits of Mindful hydration include:
Calms and grounds your mental state
Improves gut health
Improves sleep quality
Reduces stress levels
Decreases migraine or headache risks
Improves mood and cognitive functioning
Increases blood flow
Increases energy levels
Boosts productivity
Improves your concentration
Lower levels of depression
Lowers levels of anxiety
And of course, it keeps you well hydrated
So grab a cup, glass or bottle fill with drinking water and give this practice a try!
Scientists have found evidence that practicing gratitude may have powerful health benefits making you happier, reducing anxiety, and boosting your immune system. There is also evidence that it increases our optimism, relieves depression, improves sleep, lowers blood pressure and strengthens our relationships.
Practicing gratitude involves recognizing the positive aspects of your life. By doing this exercise you will begin to feel yourself more grounded and grateful for what is in your life right now.
This is a simple mindful meditation to get you ready for your work day written and narrated by Jade Langridge. Jade is the owner of Blossom Therapies, a holistic practice offering Counseling, Hypnotherapy, Reiki / Intuitive energy healing, and Light Language.
This mindfulness practice is about pointing our attention towards different senses: sight, sound, taste, touch, smell, and our thoughts.
Leaves on a stream is a technique used in acceptance and commitment therapy (ACT) to cope with uncomfortable thoughts and feelings. This technique uses a concept called cognitive defusion, which works by creating distance and disconnecting from thoughts and feelings, as a way to reduce the power they have over us.
During leaves on a stream, you will practice cognitive defusion by clearing your mind and visualizing a stream. Whenever a thought enters your mind, you will briefly observe it, place it upon a leaf, and watch as it floats down the stream.
Psychologist and founder of the mindful living collective, Dr Elisha Goldstein, shares an anxiety hack when you notice you’re bracing to help you to recognize, release and refocus. Then for the last minute, Dr Elisha will guide into some Diaphragmatic Breathing.
The more time you spend in mindful awareness of your surroundings, body, or mind, the more you can practice observing without judging. Try reviewing your day honestly and without judgment by following this simple guided meditation.
Sometimes when we get up, we go straight ahead into the day without even noticing how we feel. Our mind is either already in the future anticipating forthcoming events, or in the past reliving something that has already happened. Day one's mindful activity is just to take a few minutes to sink into our body and prepare ourselves for the start of the challenge, via grounding and breathing.
Mindfulness is the practice of gently focusing your awareness on the present moment over and over again, free from distraction or judgment. Studies suggest that focusing on the present can have a positive impact on our health and well-being, reducing stress, improving memory, focus and attention and decreasing emotional reactivity. Mindfulness-based treatments have also been shown to reduce anxiety and depression, there's even evidence that mindfulness can lower blood pressure and improve sleep.
Before we begin season 2 of The Happier Life Project podcast we invite you to take part in our month of mindfulness challenge. Every day we will release a new short audio clip with a different mindfulness practice with the invitation to do something good for your state of mind every day for 30 days.
To conclude season one of the Happier Life Project host Gabby looks back at some of her favourite most profound and helpful tips and takeaways from some of the guests. Concentrating on the subjects that most seem to really struggle with covering confidence, self love, childhood wounds, negative thoughts, imposter syndrome and a cluttered mind.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on instagram: @mypossibleself
To follow Gabby on instagram: @radiogabby
Low mood is an emotional state characterized by sadness, anxiety & low self-esteem that anyone can suffer from. Symptoms of a general low mood may include feeling: sad, anxious or panicky, more tired than usual or being unable to sleep, angry or frustrated and low on confidence or self-esteem.
According to the nhs website. ‘Everyone feels low or down from time to time. It does not always mean something is wrong. Feeling low is common after distressing events or major life changes, but sometimes periods of low mood happen for no obvious reason. If you're still feeling down or no longer get pleasure from things for most of each day and this lasts for several weeks, you may be experiencing depression.’
Guest, Kelly Watkins is a qualified Cognitive Behavioural Therapist (CBT, BABCP accredited) and a HCPC registered Forensic Psychologist. Kelly has over 13 years’ experience in the mental health field and has built up a successful private practice. Kelly wholeheartedly contributes to the movement of ending the stigma around mental health and making a positive difference in this world and has a large social presence which has led her to write and develop a range of e-books and mental wellness products.
Kelly explains the different types of triggers for low mood and suggests things we can do to prevent, catch or improve how we are feeling. Kelly also talks about what makes you prone to low mood and why it's helpful to monitor your feelings and mood. Host Gabby asks Kelly about how and why hormones impact mood, her thoughts on the 'mood boosting' supplements and for advice on managing others when they are responsible for dragging down your mood.
Kelly and Gabby also share some of their favourite mood boosters for a happier life.
For more on Kelly: www.kellywatkins.co.uk
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
You don’t need to be a professional athlete to reap the benefits from fueling yourself correctly with food and movement. But with so many confusing mixed messages, diet plans and other people’s influences over how we should look, eat and show up in life, often we are left operating sub-optimally without even realizing it.
Do you try to eat well to reduce the risk of chronic diseases? Or do you try to eat well to look a certain way? Do you look at other people who seem to be radiating health and happiness and think "why don’t I feel like that when I follow their ‘tips’ and suggestions?" Do you feel a prisoner to your own cravings? Is fatigue the bane of your existence?
You might be under-fueling even if you are ‘doing all the things’, and not enjoying life as much as you should be because of deep rooted fear derived from outdated, inaccurate propaganda.
Renee McGregor is a leading Sports and Eating disorder specialist dietitian with 20 years experience working in clinical and performance nutrition. Renee works with individuals, athletes of all levels and ages, coaches and sports science teams to provide nutritional strategies to enhance sport performance, manage eating disorders and overtraining. She is also author of ‘Training Food: Get the Fuel You Need to Achieve Your Goals Before During And After Exercise’, ‘Fast Fuel - Food For Triathlon Success’, ‘Orthorexia: When Healthy Eating Goes Bad’ and ‘More Fuel You: Understanding Your Body & how to Fuel Your Adventures’ with another book on the way.
Renee passionately believes in only giving advice backed on science and sitting down with host Gabby busts some common nutritional myths, whilst sharing her deep disdain for the ‘move more, eat less’ mantra. Renee talks about the pressures athletes are put under and how that can lead to the development of an eating disorder. She also shares her concerns about some of the harmful messaging from the ‘wellness industry’ that are setting people up to fail and cause potential health problems.
In this jam packed episode, Renee teaches Gabby about low energy availability, the importance of female hormone health and how food can impact. Plus she stresses why it’s never ok for girls to go without periods. In addition Renee reveals the foods that make her feel strong on the outside and on the inside and shares why it’s actually much healthier to go for a slice of cake than a protein bar.
In this jam packed episode, Renee teaches Gabby about low energy availability, the importance of female hormone health and how food can impact. Plus she stresses why it’s never ok for girls to go without periods. In addition Renee reveals the foods that make her feel strong on the outside and on the inside and shares why it’s actually much healthier to go for a slice of cake than a protein bar.
This episode of The Happier Life Project will make you question how you eat and rethink where your priorities line up on the scale from vanity reasons to health, happiness and longevity.
For all things Renee McGregor: https://reneemcgregor.com
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
We all feel angry at times and occasionally it can be a helpful emotion. But sometimes it can be difficult to manage and make our lives harder, especially when we too easily fall victim to our triggers. While anger is not considered a mental health issue, it can often be a symptom. And whether you’re the person who is angry, or you’re on the receiving end, it's not good for either party's mental and emotional health.
Dr. Ryan Martin (aka the Anger Professor) researches and writes about healthy and unhealthy expressions of anger. His books, ‘How to Deal with Angry People: 10 Strategies for Facing Anger at Home, at Work and in the Street’ and ‘Why We Get Mad: How to Use Your Anger for Positive Change’, explore why people become angry, how people can use their anger in productive ways, and how to work effectively with angry people.
Talking to host Gabby, Ryan shares some strategies for both managing your own anger and what you can do to diffuse someone else's. Ryan also explains why at the root of road rage, the cause of the anger is usually something bigger than what has happened on the road. Plus, Ryan breaks down the signs to look out for if you, or someone you know, may need professional help for their anger.
For more on Dr. Ryan and to take part in The Anger Project survey: http://alltheragescience.com/
To follow Dr. Ryan on social media: @angerprofessor on Tiktok, Instagram, Facebook, and Twitter.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To mark International Yoga Day 2023, a global event celebrated to promote the practice of yoga and raise awareness about its numerous benefits, host Gabby takes you to India, the birthplace of yoga.
Listen to Gabby’s incredible journey which begins in Rishikesh, a city in India’s northern state of Uttarakhand, in the Himalayan foothills, frequently referred to as the yoga capital of the world. As Gabby completes an intense month-long yoga teacher training course she speaks to some of her teachers and fellow students from the Jiva Yoga Academy about what makes yoga such a prolific physical, mental, and spiritual practice for your well-being.
Then Gabby is off to South Goa where after a rocky start, being scammed into what she thought was a yoga retreat, Gabby meets Julia Gavin a dedicated yoga teacher, and teacher of teachers, who splits her time between the north west of the UK and southern Goa. At the stunning Palm Trees Yoga Resort, Gabby and Julia discuss what makes India and yoga teacher training, such a life changing experience.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Fathers' mental health pre- and post-pregnancy has received little attention in comparison to mothers. As Prince William said himself of becoming a father, "It’s one of the most amazing moments of life, but it’s also one of the scariest." Dads – as well as mums – struggle during the perinatal period, but many fathers don’t get asked about their mental health during the antenatal and postnatal period. And when they were asked, many reports have said that up to 39% of new fathers wanted support for their mental health and one in five felt totally isolated in the first year of fatherhood.
In short, a lot of dads struggle in silence.
On the lead up to Father’s Day and International Fathers’ Mental Health Day, the Happier Life Project speaks to parental mental health speaker, author and international campaigner Mark Williams who founded International Fathers Mental Health Day and the #Howareyoudad campaign to make sure all parents are having support for the whole family.
Mark himself experienced paternal postpartum depression and suffered in silence for years until he entered community mental health services. Talking to host Gabby, Mark shares his research around fathers and their mental health, advising on the signs to look out for when dad’s may be struggling and squashing the myth that men don’t like to talk. Mark and Gabby also discuss how alpha mums might unintentionally leave a father feeling sidelined and the impact of what dad's witnessing a traumatic delivery can do to their mental health. Mark also explains why if we help support dad's too, we are helping the whole family unit.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
For Dad’s Who May be Struggling - Hub Of Hope: https://hubofhope.co.uk/
Every June is Pride Month where the world celebrates the lesbian, gay, bisexual, transgender, queer, and/or questioning (LGBTQ) community. And although since the 1969 Stonewall Riots, huge progress has been made, we must not ignore the stats. LGBTQ adults are more than twice as likely as heterosexual adults to experience a mental health condition, and transgender individuals are nearly four times as likely as cisgender individuals (people whose gender identity corresponds with their birth sex) to experience a mental health condition.
So how do we best support our LGBTQ+ loved ones? Are we doing enough? We might not agree with the haters and fear mongers but do we stand up to them? How can we graduate from being a bystander to an upstander? How can we do better?
Olly Pike is a Children’s Author, illustrator and YouTuber who created and is director for Pop’n’Olly, an LGBT+ equality educational resource for children, parents, carers and teachers with content in the form of books, stories and videos. Pop’n’Olly is now is now one of the UK’s leading providers of LGBTQ+ educational resources for primary schools. Their mission being to combat LGBT+ prejudice before it can begin to develop.
Olly has also created content for CBeebies, Tate Kids, Hopster TV and collaborated with UK charities Stonewall and Mermaids. Olly has spoken in Parliament and London City Hall, in 2020 made the UK‘s Pride Power List and in 2021 Olly was awarded an Attitude Pride Award.
Olly talks to host Gabby about the subtle ways we can support our LGBTQ loved one and the community overall. Olly also explains why it’s important (if safe) to stand up and diffuse negative and unpleasant acts of discrimination and homophobia, and why educating ourselves and others is the best way we can show that we care.
To find out more about Pop ‘n’ Olly: https://www.popnolly.com/
To follow Olly on instagram: https://www.instagram.com/ollypike/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
When someone you love is struggling with addiction, it doesn’t just impact that person. It impacts the whole friends and family network. Your life becomes filled with worry, stress, frustration and anticipation, which can chip away at your physical, mental and emotional health. Strained relationships, financial difficulties, and increased risk of abuse are only the tip of the iceberg as your life becomes consumed by their problems.
But if we can’t walk away, how do we cope? How do we set healthy boundaries? How do we stop something bad from happening without succumbing to enabling? How do we make sure we don’t neglect the rest of the family, as we’ve been focussing all our efforts on the addicted person? How do we look after ourselves?
Counsellor, psychotherapist and addiction expert Taner Hassan has over fifteen years experience specializing in Substance Misuse Addiction, Sex Addiction, Porn Addiction and Alcohol Addiction. Taner has worked within the NHS, Community Drug & Alcohol services and addiction and mental health rehabs; working tirelessly, not only with the person in addiction, but also with the family members in addiction.
Today’s episode is for those of you who have someone in your life, that you love, who is battling with any kind of addiction. This might also be helpful to share with anyone you know who is an addict to help them see how it affects you and your mental health.
To work with Taner and to find out more about his services: https://www.taner-hassan.com/
To follow Taner on instagram: https://www.instagram.com/tanertherapy/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Your body's "biological clock," or 24-hour cycle (circadian rhythm) can be disrupted by a number of factors from too much technology time, not getting enough natural light, working night shifts, a partner who snores, jetlag, children, external sound distractions… the list goes on. Interrupted, or not long enough sleep, can cause a negative impact on our health, happiness and wellbeing; with varying symptoms from mild to severe.
Professor Russell Foster is Head of the Nuffield Laboratory of Ophthalmology, the founding Director of the Sleep and Circadian Research Institute (SCNi) and is a Fellow of Brasenose College, University of Oxford. He is also author of 'Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health' and is regarded as a world-leading expert on circadian neuroscience.
Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. Professor Foster studies how circadian rhythms and sleep are generated and regulated and the impact across the health spectrum when these systems fail.
Why do we feel more emotional when we don’t get enough sleep? Why are some people early birds, others night owls? And can one turn into the other? Is it ok to take sleeping aids such as medication or alcohol? Does the use of blackout blinds help or hinder our natural sleep-wake cycle? And why do most mental health illnesses change the way we sleep?
Professor Foster shares all the science and research based facts around these common questions, dispelling the myths whilst explaining how a well regulated body clock can drastically improve our quality of life, health and happiness.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health is available to purchase in most places.
When we look at a female’s reproductive health (the health of an individual's reproductive system during all stages of their life), there is a lot going on! And while we have made great progress in openly discussing topics that have historically been conducted in hushed tones, or not spoken about at all, there is still a lot of confusion and embarrassment around certain areas.
Good sexual and reproductive health is important for quality of life for all people. And we know all too well, if we keep worries and concerns bottled up, this takes its toll on our mental health and state of wellbeing. Dr Brooke Vandermolen is on a mission to talk openly and informatively about women’s health and parenthood. A practicing NHS Obstetrics and Gynaecology doctor, as well a popular medical content creator, under the handle the @theobgynmum Brooke’s evidence-based information has taken the internet by storm, smashing down taboos and reassuring thousands of women about their reproductive and sexual health.
Should we be using feminine hygiene products, what is a ‘normal menstrual cycle’, can diet really affect fertility, what if I don’t have a symmetrical looking vulva, is it ok to have a bit of discharge every day, should I get the HPV Vaccine even though I’ve already started having sex, and why are our emotions so influenced by our reproductive organs… Dr Brooke sits down with host Gabby to cover all this and more.
For more on Dr Brooke Vandermolen: https://theobgynmum.com/
To follow Dr Brooke on instagram: https://www.instagram.com/theobgynmum/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Surveys from around the world find that males everywhere are reluctant to talk about their mental health. Could the dangerous effects of toxic masculinity, the way men are culturally trained and socially pressured to behave, be the main underlying reason why?
In a world heavily influenced by the projections of film, the media and social media, what does it mean to be ‘a real man’? And if you don’t fit the definition of, what does that make you?
Alex Holmes, is an award-winning mental health podcaster, writer, mental health coach, trainee therapist and workshop leader. Alex has spoken extensively on the mental health of men and boys, taking an intersectional approach by looking at the impacts of gender, race, sexuality, and ability on our mental wellbeing.
Alex is also author of ‘Time To Talk: How Men Think About Love, Belonging, and Connection’, which highlights some of the areas men struggle to open up about most, whilst debunking masculinity myths and explaining why '’Manning Up" is NOT the answer.
Alex and host Gabby look at some of the dangerous definitions of what it means to be a man among men in today’s society. They also explore why so many men feel it’s better to suffer in silence and bottle up their emotions rather than communicate. Alex shares gentle advice on what anyone can do to support a man who may be struggling, thus helping to change the narrative that vulnerability isn’t rooted in weakness, but in strength.
For more on Alex Holmes, his podcast, courses and book: https://alexholmes.co/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Grief and Loss affects nearly all people at some point in their life. Not only do we have to go through it, we have to experience loved ones go through it too.
The pain and suffering can be excruciating and highly traumatic. And we can grieve in different ways, presenting a variety of symptoms and emotions including: shock and numbness, overwhelming sadness (with lots of crying), tiredness or exhaustion, anger and guilt.
Alex Mammadeeyarov is a psychotherapist from New York who offers therapy for grief, relationships, & personal growth. In this episode of The Happier Life Project Alex offers comfort and advice for the grieving, sharing her expert wisdom as a grief counselor.
Bereavement is the main reason for grief and loss, but there are other reasons we can mourn a loss too, such as; the end of a relationship (romantic or friendship), losing a job or changes in financial security, changes in health, losing someone to addiction… The death of a loved one is the predominant theme in Alex’s conversation with host Gabby, but the other reasons for why we grieve are also discussed too.
Please note, this episode contains content that some listeners may find upsetting due to the subject matter. Please proceed gently and with self-compassion. If you are in need of some professional medical advice, the crisis button on the My Possible Self app offers a directory of expert helplines.
For more on Alex Mammadyarov: https://www.alexmammadyarovtherapy.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
We see it on TV, in movies, read about it in books, listen to it in songs… the kind of friendships that stand the test of time, weather all of life's challenges and have each other’s back to the bitter end. But in reality not everyone is lucky enough to have a 'bff' or a circle of close friends, especially as we get older. According to mind.org.uk research suggests that loneliness is associated with an increased risk of certain mental health problems, including depression, anxiety, low self-esteem, sleep problems and increased stress.
But there might be many reasons why people lack friends. Some may want more friends, while others are satisfied with fewer social connections. Some people may stick with friends that aren’t good friends at all... and can end up feeling lonelier than ever as a result.
Lane Moore is an award-winning comedian, writer, actor, and musician. She received a GLAAD award for her groundbreaking work expanding Cosmopolitan's queer coverage when she was the sex and relationships editor. Her rock band “It Was Romance” has been praised everywhere from Pitchfork to Vogue, and The New York Times called her hugely popular comedy show "Tinder Live” ingenious.
Lane’s debut book is the highly praised "How to Be Alone’ If You Want To, and Even If You Don't" and she has just released her second manuscript "You Will Find Your People: How to Make Meaningful Friendships as an Adult" which, like her first, is part memoir, part self-help book.
In this episode of The Happier Life Project, Lane shares with host Gabby how difficult she has found it to make deep, solid friendships, which inspired her to write "You Will Find Your People". Lane and Gabby also talk about how you have to put yourself out there if you want to widen your friendship circle and make new friends. Lane shares her advice on ways to meet new people plus how to come up with a common ground icebreaker to get the conversation going. Lane also talks about how society views people who are alone and why dog’s really are a man’s best friend.
For more on Lane Moore and all her work: https://www.lanemoore.org/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
How do you cope mentally with ‘being on a diet’? Especially when most diets fail most of the time? “Chronic dieters consistently report guilt and self-blame, irritability, anxiety and depression, difficulty concentrating and fatigue. Their self-esteem is decreased by continuous feelings of failure related to ‘messing my diet up again’, leading to feelings of lack of control over one’s food choices and further life in general. Diets imply restriction. Psychologically, dietary restraint can lead to greater reactivity to food cues, increased cravings and disinhibition, and overeating and binge eating.” Linder Centre of Hope.
Dr William Li is an internationally renowned physician, researcher, scientist and author of the New York Times bestseller “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.” Dr Li's groundbreaking work has led to the development of more than 30 new medical treatments for more than 70 diseases including cancer, diabetes, blindness, heart disease and obesity. And his TED Talk, “Can We Eat to Starve Cancer?” has racked up over 11 million views. In Dr Li’s latest book, “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer” he breaks down how to use food to recruit good fat to burn away bad fat, offering 150 metabolism-healing foods to add to your diet.
Psychology is an important aspect of all behaviors, and weight loss is no exception. In this fascinating conversation with host Gabby, Dr Li explains how by eating well and taking back control of your eating window, you can master your cravings, lose harmful fat, increase your lifespan and overall health. Dr Li also shares some groundbreaking new research on metabolism and dispels common food and diet myths.
For more on Dr William Li, his courses and books: https://drwilliamli.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Sleep, or lack of, disturbs the whole family. Parents that are struggling to get, or keep, their child asleep can feel confused, stressed and exhausted … which inevitably the child picks up on. And for children, the effects of sleep deprivation can lead to lifelong problems.
Studies have shown that kids who regularly get an adequate amount of sleep have improved attention, behavior, learning, memory, and overall mental and physical health. Whereas not getting enough sleep can lead to high blood pressure, obesity, depression and learning problems.
Navigating a child's sleeping schedule can be incredibly challenging, but achieving good sleep for both parent and baby is a crucial component of emotional, mental, cognitive and physical health.
Lucy Wolfe, is a leading sleep consultant and author of the best-selling books: The Baby Sleep Solution and All About the Baby Sleep Solution. Lucy works with parents on a one-to-one basis, providing a bespoke sleeping plan, together with quality guidance, support, relational safety, and compassion. Lucy is also the resident sleep contributor on Virgin Media One's breakfast show in Ireland, a regular media contributor and has a strong presence on social media with a large following.
In this episode of The Happier Life project, host Gabby asks Lucy for her thoughts on areas that divide a lot of parents such as co-sleeping, sweet comfort treats before bedtime and whether to let their infant cry themselves to sleep when trying to get down for the night in their own room.
Lucy also talks about why implementing a regular morning routine gives parents the best shot for creating a successful bedtime routine - whilst sharing the foundations for what her ideal bedtime routine for families would look like.
For more on Lucy, her courses and books: https://sleepmatters.ie/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
An Anxiety Disorder is one of, if not the, biggest mental health problem in the world. Every human has feelings of anxiety during their life. But when our anxiety gets hyperactive, this anxiety can turn into a disorder and make it a lot more difficult to get through the day.
Leading anxiety expert Kimberley Quinlan, LMFT, is a licensed Marriage and Family Therapist specializing in Anxiety, OCD (and related disorders), and eating disorders.
Kimberley is also author of The Self-Compassion Workbook for OCD, founder of CBTschool.com and host of the 'Your Anxiety Toolkit Podcast', a podcast aimed at providing mindfulness-based tools for anxiety, OCD and depression.
Kimberley is passionate about advocating for those with Mental Health Disorders and joining host Gabby assures you can reclaim your life from an anxiety disorder and overcome chronic anxiety. She also shares her personal top 3 non-negotiables that she has in her own anxiety toolkit and explains why self-compassion and self-care is crucial in recovery.
Topics included in this conversation include catastrophizing, fear, panic, our inner critic, internet anxiety, health anxiety, sleep anxiety, when it’s other people that make you anxious… and the tiny shifts we can make to put us on the path to being free from the clutches of anxiety.
To find out more about Kimberley Quinlan: https://kimberleyquinlan-lmft.com/
This is Your Anxiety Toolkit Podcast: https://kimberleyquinlan-lmft.com/podcast-blog/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
According to the school of life.com “Many of us spend a large part of our lives, in one way or another, feeling stuck - that is in a state where a strong desire to move forward on an issue meets with an equally strong compulsion to stay fixed where one is.”
Whether that’s in our career, relationships, friendships, family, ambitions, struggles, addictions, we hit a wall and can’t see past it. Feeling stuck can make us feel frustrated, down, trapped, unmotivated, and we blame and shame ourselves for feeling this way.
Britt Frank is a licensed psychotherapist and trauma expert, speaker, and author of 'The Science of Stuck: Breaking Through Inertia to Find Your Path'. And according to Britt, if you are feeling stuck, the good news is, you’re not lazy, crazy, or unmotivated. Your brain is NOT your enemy... it’s actually on your side!
In this episode of The Happier Life Project, Britt explains how anxiety plays such an important role in stuckness and why it’s so important to differentiate between critical awareness and critical self talk. Britt and host Gabby, also discuss why so many people feel trapped and stuck in the workplace and why boredom could be a sign of burnout.
Britt shares expert advice on how to break through restlessness, along with simple actionable steps on how to get unstuck. She also talks about how unprocessed parts of our childhood could be the reason we find ourselves stuck in adult life, plus why our brains shut down and cause us to procrastinate.
To find out more about Britt Frank and The Science of Stuck: https://www.scienceofstuck.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Have you ever wondered what a yoga retreat is like? Maybe it’s something you’ve always quite fancied but haven’t got round to? Perhaps you’re curious, but with so many to choose from unsure where to start? Or if you’re new to yoga, you might find yourself a little intimidated even though you think it sounds fun!? In this episode of The Happier Life Project we are peeling back the curtain and taking you to India, the holy land of yoga, to go inside Trish Whelan’s 'Soul Medicine' kundalini yoga retreat.
A yoga retreat is a mind, body, soul vacation where you get to connect with nature, disconnect from technology, have time to reflect on your circumstances, connect with yourself and deeply nourish your body through meditation, workshops, yoga, breathwork, good food and deep sleep.
Kundalini yoga is a combination of breath, movement, and sound aimed to raise your kundalini energy. The term “Kundalini” comes from the Sanskrit word “kundal,” which means “circular.” It also refers to a coiled snake. As Kundalini energy rises, it’s believed to help balance the chakras and contribute to your spiritual wellness.
Soul Adventure’s Trish Whelan is a renowned kundalini yoga teacher, shamanic healer, reiki practitioner and sound healing therapist, who leads healing retreats and programs around the world. Generously opening up the doors to her popular annual Soul Medicine retreat in Southern Goa, Trish sat down with host Gabby to teach her all about kundalini yoga. Trish share's golden advice on how to make sure you pick the right retreat for you, with an experienced teacher at the helm and they reflect on Gabby's personal journey that week. Also in the episode, Gabby speaks to other retreat goers about why they find a yoga retreat to be such a therapeutic and transformational experience. Plus, to close the episode Trish offers some healing vibrations by playing the gong, under a starlit Indian sky.
To find out more about Soul Adventures, retreats, online workshops and free classes: https://www.souladventures.co.uk/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Astrology is one of the branches of science that helps a person to go inwards and evaluate the life they are leading. Via the influence from the stars and planets, Astrology guides you in a positive direction by helping you to understand and recognize your moods, temperament, emotions and even lifestyle preferences, according to your birth chart.
Your birth chart is a map of the sky documenting where the planets, luminaries (the sun and moon), and other key celestial points were positioned at the precise moment when you were born. Therefore, a birth chart holds up a mirror to who we are at our core.
The Moon, Mercury and Jupiter are the most important planets responsible for the wellness of our mind's, therefore understanding astrology and our birth chart can help guide us to living better and feeling better.
Cosmic Cures Bex, is a professional astrologer and cosmic coach who helps people align and shine with their own potential via the power of decoding their birth charts. Bex splits her time between the UK and India and has contributed astrology wisdom to Marie Claire, Metro, Vogue India, Glamour and the Independent, also holding moon ceremonies at Lost Village, Latitude and Soho House.
In this episode of The Happier Life Project, host Gabby sits down with Bex in India to learn all about how birth charts work and how we can work with them. Bex explains about the importance of knowing about your ‘big three’ (sun, moon and rising signs) for keeping tabs on our wellbeing. She also talks about how what the planets are doing can affect the choices we make. Plus, shares how getting a good astrology / birth chart reading, can be such a healing experience.
To find out more about Cosmic Cures: https://www.cosmiccures.co.uk/
The Astro-Guide Subscription: https://www.cosmiccures.co.uk/cosmic-store/p/astro-guide-subscription
Oracle Card Readings: https://www.cosmiccures.co.uk/cosmic-store/p/astrology-oracle-card-readings
Mastering the Basics of Astrology workshop: https://www.cosmiccures.co.uk/cosmic-store/p/astrology-workshop
To find Bex on social media: @cosmic_cures
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To mark 2023’s International Women’s Day, host Gabby chats to Rhonda Vetere, globally recognized as one of the Most Powerful Women in Tech, and according to Forbes, 'a role model for business owners everywhere'.
Whether Rhonda is spearheading corporate initiatives around the world, competing in another IRONMAN 70.3 mile triathlon, or in her philanthropy work mentoring students & athletes around the globe, Rhonda is an active and passionate leader that applies the same focus, drive and determination to all of her projects. As International women’s day is a global day celebrating the social, economic, cultural, and political achievements of women, The Happier Life Project wanted to profile a woman who will inspire and motivate; and who has made it her life’s purpose to help others succeed and grow.
You don’t need to listen to this episode on International Women’s Day to find Rhonda’s story compelling and relevant. Rhonda Vetere is a force to be reckoned with and shares helpful practical advice on how to tackle life's challenges and meet head on. The accomplished athlete and C-suite executive is also a Global STEM Ambassador with a biodiversity Park named in her honour for her sustainability work around the globe.
For more on Rhonda Vetere: https://www.rhondavetere.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
This Self Love Therapy conversation is in session! To conclude The Happier Life Project’s trilogy of podcasts exploring self love and how we can take practical, compassionate steps to treat ourselves more kindly, accept ourselves fully and put our health and happiness in higher regard, self love therapist Tasha Bailey joins host Gabby.
Tasha is a qualified & accredited psychotherapist (UKCP) and award-winning influencer and content creator specializing in mental health, drawing audiences from around the world wanting to understand trauma and therapy from an intersectional and millennial perspective.
Tasha is also a speaker and advocate presenting in mental health talks, workshops and discussion panels for brands such as Universal Music, Nike and Spotify covering self-love, trauma, confidence and general mental health. She’s also a writer and has contributed to articles for Stylist, Happiful, BBC Bitesize, Refinery29, Popsugar and Vogue. Plus Tasha has her debut self help book “Real Talk: Lessons From Therapy on Healing & Self-Love” due out in September 2023.
In this episode, Tasha offers practical advice on how we can put self-love into practice, destigmatizing a lot of myths around what self love is. She also talks about how creativity can be used in therapy and therapeutic practices and why it’s become her life’s work purpose to make mental health and wellness talk feel relevant, real and inclusive. Plus Tasha offer a fun and effective way for how we can respond to that pesky negative voice that holds us back and puts us down.
For more on Tasha Bailey: https://www.realtalktherapist.co.uk/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Self Love by name, Self Love by nature. Liv is a social media influencer and content creator with over 200,000 followers who educates her audience on all things mental health, self-care, body positivity and acceptance. So for episode 2 of our self love mini series, The Happier Life Project could think of no better guest!
Why have we dedicated 3 episodes to studying self love? Because when the My Possible Self App asked what people struggled with the most when it came to their mental and emotional wellbeing, self love and self esteem was always at the top of the list. So we jumped into action.
Liv is funny, kind and self deprecating, shining a light on how to get body positive, love yourself flaws and all, and normalises what it’s like living with a mental health disorder.
Liv discusses why we have been set up by TV, advertising and social media to feel crap about ourselves and how to reframe that critical negative inner voice so it has far less power over how we feel about ourselves. Liv also shares what we can do to help get through the bad days and creep up the self love scale. How to boost our confidence by channeling Lizzo or Beyonce, and why choosing sobriety turned out to be Liv’s biggest act of self care.
To Follow Self Love Liv on instagram : https://www.instagram.com/selfloveliv/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Self-love means to have a high regard for your own well-being and happiness. It means taking care of your own needs and not sacrificing your own mental, physical, or emotional health to please others. But why do so many of us not see ourselves as a priority? And feel guilty, ashamed, or undeserving to treat ourselves nicely? Why do we consider self-love to be a dirty word?
To mark this year’s Valentine's Day, The Happier Life Project is looking at an all too often overlooked area of love and our love lives - and that’s self-love - with self-love expert, no. 1 bestselling author, podcaster, and manifesting guru Gina Swire.
The world-renowned self-love mentor shares her own fascinating story going from an unhappy, insecure model, to finding her purpose as a self-love goddess. Talking to host Gabby, Gina offers some simple strategies for self-love and self-care, whilst offering tips on how to detach from negative thoughts and critical self-talk. Gina also describes some of the most common signs and symptoms that you might not be treating yourself with enough love and kindness, plus explains why she is on a global mission to help a billion women fall madly in love with themselves.
Clinically speaking, emotional baggage is unprocessed trauma which often has a negative effect on a person’s behaviour and attitude. Emotional baggage can also be viewed as a metaphor; referring to negative, unprocessed emotions and unresolved issues from past experiences, that impact and influence how you show up and behave to others.
Natalie Lue is a writer, speaker, podcaster, artist, and founder of one of the longest running self-help blogs in the world, 'Baggage Reclaim'. Helping thousands of clients release their excess emotional baggage, Natalie is making it her mission to wake up and guide people-pleasers, perfectionists, over-thinkers, low self esteemers and relationship strugglers out of the 'age of obedience'.
In the episode, Natalie shares some of the symptoms that manifest physically as well as mentally and emotionally serving as warning signs that you are holding on to too much pain from the past. Natalie also advises how to identify if your needs are being met by loved ones, plus discusses why we need to recognize our values and self-worth in order to stop people pleasing and constantly putting others first, to the detriment of our own health.
Also in the episode, Natalie chats to host Gabby about her latest book ‘The Joy of Saying No’, and gives tips on how to uncover and unpick the cluttered crap from our past that no longer serves us. Natalie also talks about the importance of preference over programming and highlights why emotionally unavailable people should be avoided at all costs to enter into a relationship with.
For more on Natalie Lue: https://www.baggagereclaim.co.uk/
To purchase ‘The Joy of Saying No’: The Joy of Saying No: A Simple Plan to Stop People-Pleasing, Reclaim Your Boundaries, and Say Yes to the Life You Want: A Simple Plan to Stop People ... Boundaries, and Say Yes to the Life You Want: Amazon.co.uk: Lue, Natalie: 9780785290445: Books
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
When we are feeling confident, we have a more positive outlook on life, increasing our mental and emotional wellbeing. But when our confidence is low, it undermines our faith in our abilities to be successful and competent. When we are confident, we're more likely to move forward with people and opportunities. Whereas to experience a lack of confidence, holds us back from living our life to the fullest and happiest.
Minaa B. is a therapist, mental health educator, social media influencer and writer with over ten years of clinical experience. Minaa helps her clients cultivate confidence, self-care, and self-advocacy through the lens of boundaries and community-care.
Talking to host Gabby, Minaa explains how confidence is built and why it needs to be worked at. She also discusses why in order to grow, we need to take risks and work through the fear, sharing her tips for healthier boundaries in relationships. Minaa offers advice on what to do when our confidence is knocked and how we can work on our mental resilience and heal from the experience. Plus, breaks-down how we create our own anxiety by comparing ourselves to others.
For more on Minna B: https://www.minaab.com/To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Problems experienced in childhood can impact our quality of life as adults. Growing up in an unhealthy or toxic family can contribute to a number of emotional, interpersonal, and mental health challenges. A toxic childhood could include any of the following experiences; your emotional needs weren't met by caretakers, your parents were controlling, neglectful, or overprotective, you experienced abuse (e.g. physical, verbal, emotional, sexual) or you experienced or witnessed traumatic situations.
A toxic parent, in the most simplest of breakdowns, is a parent that puts their needs before their child. Being emotionally let down by our parents or caregivers can cause a conflict of uncomfortable and very painful feelings, we might battle with for the rest of our lives.
Resilience coach, keynote speaker, mental health ambassador and influencer Josh Connolly helps his clients become unstuck from the past due to the way they were raised. Talking to host Gabby, Josh explains the different ways dysfunctional or toxic parents can cause such painful wounds. Josh discusses how helping his clients release stored trauma and repressed upsetting emotions is fundamental to healing the hurt from the past. Josh also reassures Gabby why it’s normal to feel strange and uncomfortable when beginning the work to heal your inner child... but also how important the process is to bring you to a place of freedom and peace.
For more on Josh Connolly: https://www.joshconnolly.co.uk/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
When it comes to money and mental health, we might not immediately join the dots, but it’s an important aspect of our wellness. Financial health, the current state of our monetary situation, is something we may not need a doctor for, but it affects our everyday life and future in many ways.
Laura Turner is the the founder of Thrifty Londoner, a personal finance website who helps people to feel financially confident, change their money mindset, and create new money habits.
Talking to host Gabby, Laura offers some invaluable tips and advice on how to better our financial wellbeing and help heal our relationship with money.
Laura and Gabby look at some of the causes of emotional spending and financial anxiety, and discuss why it’s important to break the stigma attached to not having a lot of money. Laura also advises on how to deal with intimidating big bill companies and where to get professional free help to help get your finances in order.
For more on Laura Turner and Thrifty Londoner: https://thriftylondoner.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
"Wellness is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” – The World Health Organization. After indulging during the festive period, January can often be a month of restriction and grueling fitness plans... but can we tip the scale too far in the wrong direction and end up less healthy and more miserable? And are we paying enough attention to all the dimensions of wellness in order to really feel our best?
Fitness model, personal trainer, creator of the crockfit app and health and fitness influencer Alex Crockford has a refreshing perspective on how we can improve our overall wellness and take care of our mind, body and soul in a sustainable, enjoyable and simple way.
Talking to host Gabby live in a studio in London, Alex breaks down the most important takeaways from the wellness model, coined in 1997 by Dr Margaret Swarbrick, whilst emphasizing the importance of Nutrition, Exercise, Relaxation, Sleep and how they all work together to keep our mind and body healthy.
Alex also talks about the importance of community and connection with others as being vital to our wellbeing, why everyone has their bad days and we shouldn’t beat ourselves up about it, and how we can motivate ourselves to get back on track if we fall off the wellness wagon.
For more on Alex and to download the crockfit app: https://www.crockfitapp.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Many studies have found that having a clean and tidy house can help you feel relaxed, accomplished, and much less stressed. Whereas when everything is on top of each other, it’s like a metaphor for life. If your space is messy and cluttered, this could trigger feelings of anxiety, low mood, agitation, depression and tension. How we construct our environment is therefore, imperative to not only how we function, but also to our health and mental wellbeing.
Vicky Silverthorn is a professional organiser and house declutter that has been clearing spaces & minds for over ten years. Her thriving business ‘You Need a Vicky’ has seen her work with all types of clients, including famous faces such as Jonathon Ross, Lily Allen, Jamie Dornan and Suki Waterhouse. Vicky is also author of the amazon best seller 'Start With Your Sock Drawer'.
Vicky joins host Gabby to talk about the psychological benefits of decluttering your home whilst offering invaluable tips and ideas on how to improve different spaces in your home, to allow your mind to feel freed up too. Vicky also shares how good people feel after their space has been tackled and explains why it doesn’t need to feel like such a daunting and overwhelming task, if you start small and work through gradually.
For more on Vicky: https://www.youneedavicky.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
The holiday season (the period between Thanksgiving until the New Year) is supposed to be a joyous time, full of celebrations with family and friends. But for many people, "the most wonderful time of year"... tis’ the season to feel stressed and anxious.
It's normal to feel stressed or lower than usual at Christmas, especially if it's a time of year that brings back difficult memories or heightens or worsens any ongoing problems you may be going through. But there are things we can do to ease the stress and take the pressure off ourselves and there is no better guest than anxiety expert Joshua Fletcher to help us do this.
Joshua Fletcher is a psychotherapist and best-selling anxiety author, based in Manchester, specialising in the field of anxiety disorders and stress management. Chatting to host Gabby, Josh explains why we need to stop trying to create ‘the perfect Christmas’ and pleasing people when it compromises our own happiness. Josh also advises how we can deal with difficult relatives at family get-togethers and shares some tips on how to overcome anxiety at Christmas parties. He also stresses why it’s just as important to carve time out for ourselves, as it is to carve out the Christmas turkey.
For more on Joshua Fletcher: https://schoolofanxiety.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Building and maintaining a happy, healthy, long lasting relationship takes work. And sometimes we can close ourselves off from something that could blossom into a beautiful, satisfying union, by giving up too early when faced with challenges with our partner. To conclude the Happier Life Project’s relationship episodes, now we have looked at the areas that we struggle with the most when it comes to love, and what we can do about it. In this episode, we explore the key components to building a happy, secure and rewarding romantic partnership.
Alexandra Schelling, known online as Toolbox for Love, is a certified relationship coach who teaches others how to create a healthy, thriving relationship that’s built to last. Alexandra talks to host Gabby about the challenges she personally faced, including over four years of long distance with her now husband Denis, and how with work and effort she overcame these challenges, inspiring the birth of Toolbox For Love.
Alexandra shares some of her top strategies for good communication when it comes to navigating tricky conversations to break the cycle of repetitive problems. She also explains the importance of listening to understand your partner's needs, and facilitating regular ‘relationship checkin’s’. Alexandra breaks down what a healthy relationship should look like and cautions why seeking advice from external influences, like loved ones of self help blogs, can not always be helpful. Gabby and Alexandra also look at the main reasons why people end relationships too soon and go on to regret it, and how to avoid making the same mistakes.
For more on Alexandra and Toolbox For Love: https://www.toolboxforlove.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
When it comes to our mental health, the ending of a relationship and loss of a loved one can hugely impact our wellbeing.
Going through a breakup and experiencing strong emotional pain, and sometimes physical pain too, can leave us feeling vulnerable, deflated, stressed and lacking in motivation and energy. Especially when we can't seem to control our thoughts and feelings about that person, and keep replaying over and over again, all the memories and possible different case scenarios, as we try to come to terms with that person no longer being part of our life.
Experiencing feelings of sadness, low self-esteem, anxiety and loneliness is normal, and often comes with the territory when experiencing heartbreak. But it is important that we don’t slip into a space for too long where we isolate ourselves and become consumed by anxiety and depression, as the danger is this could trigger a mental health illness.
Adrienne Everheart is a certified dating and relationship coach, feminine energy therapist and author of the best-selling book, “500 Ways to Talk to a Man,” and the “ABCs to Get Him back” program. Adrienne has helped countless clients (mainly women), rebuild themselves after a break up and come to a place of acceptance and understanding that the relationship couldn't continue the way it was going.
Talking to host Gabby, Adrienne shares her thoughts on why after a breakup we often obsess over what could have been, rather than what actually was. Why the 'length of time' it takes someone to recover from their heartache is a personal journey, and how to communicate with well intentioned mutual friends, if the separation has affected your friendship circle.
Adrienne and Gabby discuss the science and correlation between depression, grief and breakups. Adrienne also explains why we need to embrace and learn from our past love/s and offers invaluable advice on how we can rebuild our life and self worth, so we can call forth the person we are meant to be with.
For more on Adrienne Everheart: https://everheartcoaching.com/
To Adrienne's love academy: https://iheartloveacademy.mn.co/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
When we start to explore the collaboration between sex and mental health, there are so many factors at play. An enjoyable, healthy sex life supports positive mental and emotional wellbeing. But on the flip side unenjoyable, or painful sex, can hinder our mental and emotional health increasing stress, depression and anxiety.
There is still a lot of stigma surrounding sex, which is why so many of us struggle in certain areas and do not feel comfortable enough to address it.
Kate Moyle, is a psychosexual and relationship therapist who specialises in working with those that are struggling with difficulties within their sex lives and sexuality. Alongside her busy therapy practice, Kate hosts The Sexual Wellness Sessions Podcast and is a regular media contributor on the topic of sex, relationships and sexual wellbeing.
Kate joins host Gabby to uncover some of the myths and taboo about having, and talking about, sex. They explore why there is still so much shame, fear and embarrassment surrounding the act, and why 'performance anxiety' is so common. Gabby asks for Kate's views on suppression and why many women find it harder to be open about their sexuality, and sex with your ex or 'friends with benefits' what that can do for our headspace, if both parties are not on the same page.
Kate explains how a healthy sex life, including self pleasure, supports good mental health. Whilst breaking down some of the ways a dissatisfactory or unpleasant sex life, can take its toll of our emotions and mental health. Kate also shares her thoughts on why we need to loose the term 'clean' when it comes to getting checked and how openly communicating with our partner is crucial to experiencing a happier, healthier and more fulfilling sex life.
For more on Kate Moyle: https://katemoyle.co.uk
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Continuing with our ‘relationship month’, this week’s episode zooms in on narcissists, narcissistic abuse and toxic relationships with Dr. Jaime Zuckerman, a global narcissistic abuse expert, licensed clinical psychologist and mental health media contributor.
Dr Z, as she is commonly known as, has helped hundreds of clients get out of seemingly impossible narcissistic or toxic relationships and has studied the behaviours of narcissists intently.
Dr Z teaches host Gabby about the traits and characteristics of a narcissist and shares why online dating and social media is such a playground for them. Dr Z also explains what kind of person a narcissist is drawn to, how toxic people, that bring toxicity into their relationships, are not necessarily narcissists, plus why it can take many attempts to finally get free from your abuser, but it is possible.
For more on Dr Jamie Zuckerman: https://www.drjaimezuckerman.com/
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
Dating and communication with a partner, or potential partner, can be confusing and stressful... But if you’re armed with the right toolkit, then it can also be a lot of fun!
To communicate, is to express yourself in a healthy way. If you can do this when looking for your next romantic relationship, you will save yourself a lot of confusion and heartbreak down the road. Healthy communication also helps couples de-escalate a situation, staying calm under stress, seeing each other's points of view and becoming closer and more connected.
Hayley Quinn is a leading dating coach for men and women, on a mission to make dating great again. Talking to host Gabby, Hayley offers advice on the best way to communicate with someone when you haven’t heard from them in a while, what to say if you’ve been dating for some time and want to make it an exclusive relationship, and why not having ‘the spark’ straight off should not be a dealbreaker. Hayley also shares her concerns on when dating, or trying to date, is done as a form of distraction from dealing with uncomfortable feelings, emotions or a situation... and why Walt Disney has a lot to answer for!
If you are in need of some help to be better at communicating; either whilst dating or in a committed relationship, this episode is for you.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
For more on Hayley Quinn: https://www.hayleyquinn.com/
To pre-order Hayley’s debut novel ‘The Last First Date’: https://www.amazon.co.uk/dp/0008511047
To kick off our 'relationship month' special on The Happier Life Project host Gabby welcomes Therapy Jeff, a licensed professional counselor based in Portland. Jeff has over two million followers on tiktok and hundreds of thousands of followers on instagram, thanks to his bite size relatable relationship focussed content, that more often than not goes viral.
Jeff and Gabby explore the joys and pitfalls of online dating, from meeting the person of your dreams to receiving an unsolicited 'dick pic' and everything in-between. The online relationship expert offers advice on how to spot the early red flags when navigating dating apps, he also shares his top 5 tips for attracting the right match for you, and Gabby and Jeff have some fun looking at the best, and worst, opening lines when it's a match!
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
For more on therapy Jeff: https://www.therapyjeff.com/
Ayurveda is one of the world's oldest holistic healing systems. Originating in India, Ayurveda focuses on whole-body healing and believes that a person’s dosha, made up from the natural elements of air, space, water, fire, and earth, are responsible for a person’s physiological, mental, and emotional health.
The term Ayurveda is derived from the Sanskrit words ayur (life) and veda (science or knowledge). Thus, Ayurveda translates to knowledge of life. Ayurveda believes by treating the root cause of a person's emotional, mental and physical imbalances using a comprehensive holistic approach that prioritizes diet, herbal remedies, exercise, meditation, breathing, and physical therapy; you will balance the mind, body and spirit.
Berta Couto is a yoga teacher and Ayurvedic practitioner that has intensely studied the human body, mind, and soul. She is passionate in her work to help clients release traumas through the body, bringing them back to a state of balance by prescribing a personalized 360º holistic health plan.
Berta explains to host Gabby the basic principles of Ayurveda and how you can learn to become your own doctor by listening to subtle signals from your body. Berta also gives a breakdown on the three main dosha types; Vata, Pitta and Kapha, giving an overview of each of their characteristics and behaviours. Plus Berta shares how and why the dosha's can become unbalanced and what signs we can look out for when we know our own.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To work with Berta or for queries regarding an Ayurveda consultation: https://linktr.ee/berta.couto
Yoga is widely known for helping us to stay fit and healthy, not just on the outside, but on the inside too. The mental, emotional and spiritual benefits, as well as the obvious physical rewards, are plentiful; if you make yoga a regular part of your life. For many, we know yoga is great for us, but we don't quite understand how and why these amazing, magical things happen. In this episode of The Happier Life Project host Gabby talks to yoga, qigong and mindfulness teacher and youtuber James Rafael, to break down what happens in the body when we bend and twist into certain positions that can create such wonderful results.
James and Gabby also discuss the different types of yoga styles, how to get started on the mat if you're new to the practice, why it's important to find the right teacher for you, and the life changing effects it has had on them both personally.
Yoga builds muscle strength, boosts metabolism, helps in lowering blood sugar, has a beneficial effect on the immune system, improves posture, supports good digestion, increases flexibility, improves balance, helps manage stress, improves lung function, helps you sleep better, can release stored trauma from the body, boosts energy levels and helps improve self esteem... and that's just scratching the surface!
To download the free My Possible Self App: https://mypossibleself.app.link/podcast To work and practice with James Rafael: https://www.jamesrafael.com/teachertraining
Somatic Therapist Alex Bottomley picks up where she left off in the previous week's episode by getting into the nitty gritty of how we can Learn to Love Ourselves & Build Self Compassion by becoming more connected to our body.
In this episode Alex demonstrates with host Gabby, a simple practice anyone can do to connect to stored emotion in the body that may need some compassion or to be released. Alex also talks about befriending our body and being grateful for what it can do, plus Alex and Gabby share and discuss some tips to give your self-compassion skills a quick boost.
Somatic therapy operates off the idea that what happens to you in your life is stored not only in your mind, but also in your body. Somatic therapy aims to help release how our body holds on to stress, tension, and trauma; treating the effects of PTSD, trauma and other mental and emotional health issues, through the connection between the mind and the body.
Alex Bottomley is a highly experienced Somatic Therapist who works mainly with women to help them transform trauma and return to body connection. In this episode, which is the first of two episodes with Alex, she explains the basic principles of somatic therapy. Alex also shares her own personal story, about how somatic therapy was life changing for Alex to work through her own trauma and relationship with her body.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To learn more about somatic therapy and Alex Bottomley: https://www.alexbottomley.com/
Cognitive behavioral therapy (CBT) is one of the most common and best studied forms of psychotherapy. CBT is a talking therapy that can help you manage your problems by changing the way you think (cognitive) and do (behavioural) to improve how you feel. It’s NHS recommended and prescribed to treat a wide range of mental, emotional and physical health problems, but is most commonly used to treat anxiety disorders and depression.
Natalie Englander is a Principal CBT Therapist and Mindfulness Teacher with over 10 years experience in the practice of CBT. In this episode Natalie breaks down how CBT works, why and how it can be used to treat a wide range of mental and emotional problems, and shares some simple exercises based on the principles of CBT we can all do to help change out thinking and feeling.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To work with Natalie Englander: https://natalieenglander.com/
Imposter Syndrome is when you believe that you are not as competent as others perceive you to be, often doubting your abilities and feeling like a fraud. It's an internal experience that can effect anyone, but is particularly present in high achievers, who do not believe they deserve their success, or are capable enough to be where they are.
Sally Heady is a Mindset Coach and Cognitive Hypnotherapist who helps her clients move past imposter syndrome so that they can do what they love. Specialising in imposter syndrome, anxiety, fear of public speaking, low confidence and burn-out, in today's episode Sally discusses the differences between your inner critic and imposter syndrome, talks about why so many of us compromise on our hopes and dreams, and shares some useful techniques on how to liberate yourself from 'the imposter monster'.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To work with Sally Heady and sign up for the Liberate course: https://sallyheady.co.uk/imposter-syndrome/
Breathwork is a term for various breathing practices in which the conscious control of breathing is said to positively influence a person's mental, emotional, or physical state. Some of the powerful benefits include reduced stress and anxiety, increased energy, pain management, lowering of blood pressure, management of ptsd, trauma and depression, and improvement of mood.
Jamie Clements is a leading breathwork coach and founder of The Breath Space, which offers an accessible way to experience breathwork classes in London and beyond to improve physical, emotional and mental health.
In this episode of The Happier Life Project, Jamie walks host Gabby through how breathwork works, what some of the most common and beneficial exercises are, and where the best place is to start for those new to the practice.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To sign up to Jamie's 21 day breatwork course: https://thebreathspace.co.uk/21-days-of-breathwork
Mindfulness meditation is a practice that teaches you to slow down your thoughts, let go of negativity, and calm both your mind and body. It combines meditation with the practice of mindfulness, which can be defined as a mental state that involves being fully focused on "the present" so you can acknowledge and accept your thoughts, feelings, and sensations without judgement.
In this episode of The Happier Life Project, host Gabby talks to mindfulness meditation teacher Andrew Swiney, founder of Mynd, who has been practicing meditation for more than 10 years. Andrew explains the science and purpose behind Mindfulness Meditation, dispels the common misconceptions, advises on to make the most out of the practice, and closes the episode with a short, effective Mindfulness Meditation exercise that has immediate positive effects.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
For more Mindfulness Meditation practices with Andrew: https://www.mynd.uk/
Tarot decks, with their easy-to-understand symbolism, can be useful and cathartic when it comes to healing. As holistic therapies are increasing in popularity, a trend is arising with more people turning to tarot to help support their mental health. While therapeutic tarot is by no means a substitute for medication or working with a professional therapist or counselor, using tarot in an appropriate way can enhance therapy.
In this episode host Gabby talks to Steve Hounsome an Author, Healer, Psychic and Tutor at Tarot Therapy Ltd who offers Tarot and Psychic Readings, working from a healing, personal and spiritual development perspective.
Steve explains how the cards can hold up a mirror to reflect what is happening in his clients life, why he personally doesn’t agree with using the cards for ‘fortune telling’ and dispels a lot of the myths and skepticism surrounding the use of tarot. Steve also talks about how we can all develop our own psychic and intuitive abilities, gives an overview on the 22 Major and 56 Minor Arcana cards, and demonstrates how if we use therapeutic tarot in a safe, objective way it can help us navigate in our response to situations, circumstances and challenges we are facing.
Self-esteem is how we value and perceive ourselves. It's based on our opinions and beliefs, which can sometimes feel really difficult to change.
Having low self-esteem isn't a mental health problem in itself, but they are closely linked. If lots of factors affect your self-esteem for a period of time, this might lead to mental health problems such as depression, anxiety, social phobia, an eating disorder or substance abuse. So it’s important if we are suffering with our self-esteem we don’t ignore it.
Natalie Englander is a Principal CBT Therapist and Mindfulness Teacher specializing in helping millennial women overcome perfectionism and build self-esteem. In this episode Natalie helps explains to host Gabby why having healthy self-esteem is so important, the most common ways we might experience low self-esteem, and why setting boundaries with others can help us on our quest to building a happier life. Natalie also shares her top 5 ways to tackle low self-esteem and sets some simple homework to help build confidence and feel better about ourselves.
In the second of this two part conversation with author, trainer and coach Ernest Holm Svendsen, we journey deeper into how to free yourself from your limiting beliefs and let go of your painful stories. Some of those stories and beliefs go as far back as our early childhood, and we may not even realize that our map of reality has been groomed from those around us, to lead us to believe we are not good enough as we are. The good news is that we can shift our perceptions and point of view, through the simple and powerful approach of self enquiry.
Ernest Holm Svendsen is the bestselling author of ‘How To Live in the Now’ and ‘How to End the Stories that Screw up your life’. He is also a sort after trainer that leads workshops around the world and chairman at the Institute for The Work of Byron Katie.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
And to find out more about Ernest Holm Svendsen and register for his online course on the work of Byron Katie: https://www.theartofbeinghuman.com
In a world full of challenges, worries and stress, we can limit our own potential and growth if we do not believe in ourselves. That negative voice in our mind that tells us 'we’re not good enough, we’ll never get that promotion, new partner, are too fat, too thin, too ugly'… can override our self belief, and if we do not believe in ourselves, then how can we expect others to?
In the first of a two part conversation with Ernest Holm Svendsen a bestselling author, trainer and a master of ‘The Work’ of self help guru Byron Katie, you will learn how to identify and challenge these pessimistic thoughts. Ernest guides host Gabby through the simple and effective process that will provide immediate positive results, by using the powerful method of self-inquiry.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
And to learn more about Ernest Holm Svendsen and the work of Byron Katie: https://www.theartofbeinghuman.com
We all suffer from negative thoughts and thinking, in fact over 80% of our thoughts are negative. If we pay too much attention to them, they can contribute to problems such as social anxiety, depression, stress, and low self-esteem. And whether these thoughts are true or untrue, we believe them, letting them take over our lives and emotions, making us deeply unhappy.
Dr Russ Harris who is author of the international best-selling self-help book 'The Happiness Trap', a world-renowned trainer of ACT (acceptance and commitment therapy) and consultant for the World Health Organization, believes the key to managing these pesky voices in our heads is to accept them and defuse ourselves from the unhelpful ones.
In this conversation you will learn some simple strategies on how to do this, whilst being guided by Dr Russ through a couple of the exercises to try out.
To download the free My Possible Self App and Dr Russ’s ‘Dropping Anchor’ exercises: https://mypossibleself.app.link/podcast
And to learn more about The Happiness Trap: https://thehappinesstrap.com/
The Happier Life Project is a brand new podcast to come from My Possible Self, the free mental health and wellness app, that has helped hundreds of thousands of users around the world manage their mental health and wellness journey, in partnership with The Priory Group.
Life is stressful, full of ups and downs, pressures and worries… The purpose of The Happier Life Project is to dive into some of these obstacles, huddles, fears and reasons for distress and teach you simple, actionable tools and techniques, to help you on your way to living a happier life.
In the first episode, to launch the new podcast and set up the series, host Gabby Sanderson is speaking to Max Strom, a 3x TEDx speaker, global teacher, and author of the two books 'A Life Worth Breathing' and 'There is No App for Happiness'.
Max has spent years researching happiness, meaning and connection. In this conversation Max explains his thoughts on why we've become such an unhappy society, why so many people are unnecessarily on 'emotional medication' and how some simple life changes can result in a much more content and fulfilled life.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To learn more about Max Strom and his courses: https://maxstrom.com/