Confidence on the go

This week I am joined by Angela who kindly agreed to share her story all the way from the USA.  In this episode we discuss how anxiety can affect different areas of your life and some amazing idea for you to try to help manage anxiety.  Angela was such an incredible person to talk to and this episode is so heartfelt, positive and helpful that I very much hope you find it useful.  If you want to find out how I help people with anxiety then head to: https://www.anxiety2confidence.com/  

This week I am joined by Wendy from https://www.almostperfect.me/ to talk about emotional eating and being confident in your body.  In this amazing episode, Wendy shares her story of her relationship between food and her weight and how she uses her experiences to help other people.  Breaking the links and habits of emotional eating is a key part of becoming a happier and healthier person with the incredible side effect of helping you maintain a healthy weight.  We also discuss how you can use mindfulness to become more aware of the habits you have formed around food that may be leading you to be unhappy with how you look.  As always if you would like to know more about how I help with anxiety and build confidence in my clients then head here:https://www.anxiety2confidence.com/

In this episode, Michelle talks about her early experiences of anxiety and how she managed her anxiety throughout a stressful career.  Michelle also shares the devastation of losing her first child Colette after only 9 days and a very traumatic birth. This experience led Michelle to set up a foundation in Colette's name which can help other families in the same situation.  You can find out more about the support the foundation offers here:  https://colettelouise.com/ Michelle's incredible strength really shows through in this episode, especially when we talk about the birth of her second child, Elliot.  Please be aware that some of the content of this episode may be upsetting, however the overall episode is positive and full of hope for the future.  As always, if you would like to know more about me and the work I do then head here: https://www.anxiety2confidence.com/

"I wasn't weak, I was just human" Ian   This weeks guest talks about how a stressful period in his life resulted in a mental health breakdown. This episode is amazing because Ian talks about how his experiences in the Royal Air Force and playing high level amateur rugby led him to believe initially that struggling to cope was a sign of weakness.   Ian talks about the dangers of not talking or admitting when you need help and the challenge of expressing feelings.   We also discuss what Ian has learnt from this episode and his subsequent training as a mental health first aider and what advice he would give to someone struggling.   Ian mentions a charity that provided his training and you can find out more about them here: https://stateofmindsport.org/   As always, if you would like support from me then you can find out more here: https://www.anxiety2confidence.com/

This week I am joined by Mary who is a trainer in mental health first aid, find out more about her work here: http://diggingdeeper.com.au/   In this episode Mary shares her journey through her own mental health experiences and talks about how that lead her to the work she does now.   Just a small warning, we do talk about suicide, child abuse and domestic abuse which some people may find upsetting. We don't talk about details of these incidences and overall the episode is a really positive one with loads of great suggestions on how you can help yourself and a loved one who is struggling with mental health issues.   We also mention the UK charity the Samaritans as an option for those people who need support, they can be contacted here: 116 123   As always, if you would like to know more about me and the work that I do then head to https://www.anxiety2confidence.com/

In this episode I am joined by Hayley who talks us through her experience of how the menopause affected her mental health. Hayley's symptoms were so severe that she felt unable to continue with her successful corporate career and had a huge impact on her life. Hear her story and find out how Hayley got help and how she managed to build her life back up again. Contact Hayley: Hayley Dickenson | LinkedIn Helpful Resources: “My Menopause Doctor” https://www.menopausedoctor.co.uk/ “Balance” by Dr Louise Newsom https://balance-app.com/ https://www.menopausedoctor.co.uk/podcasts Finding Me Again Finding Me Again Group | Facebook UK Ladies Menopause Support Group UK Ladies Menopause Support Group | Facebook

This week I am Joined by John Kenny, The Relationship Guy: https://www.johnkennycoaching.com/ In this info packed episode we talk about how your core values are affecting your relationships.  Not only in your relationships with other people but more crucially, your relationship with yourself. We also talk about patterns that often show up in relationships, why they occur and how you can start to challenge your core beliefs and improve those relationships. Make sure you check out John's other work which include his book and other resources here: https://www.johnkennycoaching.com/theppbook/ As always, if you want to find out more about me and my work head to: https://www.anxiety2confidence.com/

This week I am joined by Hannah from the One third project to talk about student mental health. Hannah is a great advocate for accessible education and well-being support for young people. If you would like to find out more about Hannah's work then please head to https://www.onethirdproject.co.uk/ As always, if you would like to find out more about me and the work that I do then head to https://www.anxiety2confidence.com/

This week I am joined by Kajal who is the founder of Clear Sky Coaching http://www.clearskycoaching.co.uk/ Kajal is an experienced psychotherapist who has taken her knowledge of mental health and combined it with mindset training to help people challenge the negative beliefs they carry about themselves. In this episode Kajal takes us through her SPIRAL formula which you can use to start making changes to your mindset. Kajal runs some amazing workshops so make sure you head to her website above and sign up to her newsletter for updates. As always, if you would like to find out more about how I work with anxiety then you can head to https://www.anxiety2confidence.com/

This week I am joined by Nicki from https://www.resiliencework.co.uk/ who talks to us about resilience and confidence. Nicki helps individuals grow resilience through adventures and was a fascinating person to talk to for this episode. We discuss how you can develop resilience, what confidence really is and how you can practice self care in a way that will have a huge impact on your ability to cope with situations that come up in life. Make sure you listen and find out how you can improve your inner strength. As always you can find out more about me and how I work here: https://www.anxiety2confidence.com/

This week I am joined by Jerry who is talking about his experiences with mental health issues from a young age. The challenges that Jerry faced lead to a long period of issues with alcohol and other substances. As those who have been through similar issues know, the journey away from substance abuse is challenging and full of ups and downs. Jerry very honestly talks us through his experiences along his journey. There are loads of great techniques that we talk about which have helped Jerry and also myself, as we discuss in the episode. These are great exercises and ways of thinking that you can have a go at. Jerry also introduces me to a great app called Medito, which is completely free to use and has loads of meditations that you can listen to. This episode does cover some challenging themes around addiction, coming off medication and suicide so please bear this in mind, if these are issues that could cause you distress. The episode is a very positive one however and has loads of great information if you are struggling with any similar issues.

This week I am joined by Virna for an amazingly honest and emotional episode. Virna tells her story of moving from Lima in Peru to Denmark and the impact that has had on her mental health. We discuss how the change in daylight hours, the loss of her support network and having her first baby led to severe mental health issues. Virna also shares with us the tools that have helped her cope and how she was able to experience moments of happiness again through a trial and error approach to self care. As always, if you need help or support with the issues that we discuss in this episode then you can find out more about me and my work here: https://www.anxiety2confidence.com/

This week I am joined by Grace who is sharing her experiences of growing up with Asperger's and anxiety. These experiences have inspired Grace to train as a teacher so that she can give children the support that would have benefited her, had awareness of mental health issues at school been more widely known. This is a great episode as Grace talks about her experiences and how she has achieved more than she thought possible. There are also some great suggestions of grounding techniques and ways to channel your focus if you are struggling with anxiety or other mental health problems. As always if you want to find out more about my work then you can head here: https://www.anxiety2confidence.com/

No topic is off limits in the guest series as Rachel talks to us about some of the more awkward symptoms of anxiety. In this interview Rachel talks about her experiences with anxiety and depression and talks us through some of the techniques that have helped her along the way. There is some great information in this episode so find yourself some space, relax and listen in. If you want to find out more about me and my work with anxiety then just head to: https://www.anxiety2confidence.com/

In this episode I am joined by experienced counsellor, Hilary Sims of https://www.lifebalancecounselling.net/ We cover a wide range of topics including: The importance of not comparing yourself to others The benefits of acknowledging your achievements How to embrace our uniqueness and build self-esteem There is so much useful information on this episode to have a listen and feel free to get in touch with either of us if you have any questions. As always you can find more information about my work here: https://www.anxiety2confidence.com/

I am so pleased to be joined this week by Dr Ryan Lumber who is a psychology researcher and lecturer.   Ryan's work into nature connectedness has given us a much greater understanding of how people can connect with nature and how it helps us improve our well being and mental health.   Ryan is very kindly helping me out by being on my podcast as he has helped me develop my own research as part of my masters degree and so I am asking you a little favor. If you would be interested in helping out with my research paper then please head to the following link for more information: https://www.anxiety2confidence.com/links-page   If you would like to learn more about nature connectedness then Ryan and some of his colleagues have put together a free short course which you can find here: https://www.derby.ac.uk/short-courses-cpd/online/free-courses/nature-connectedness-relationship-with-nature/

This week I am joined by Gemma who runs Everybody Dance and Fitness in Andover, Hampshire UK.   In this very honest episode we talk about pole dancing, confidence and the dark places that mental health issues can take you.   Gemma shares with us a period of her life that was extremely difficult and talks us through her recovery process, the role of hobbies like pole dance and gives some great tips that you can try at home.   Gemma's classes are currently online due to Covid so head here to find out more and book on: https://www.everybodydanceandfitness.com/   As always, if you would like to find out more about how I help people struggling with mental health issues then you can head here: https://www.anxiety2confidence.com/  

This week I am joined by Social Media Coach, Simon Scholes who is sharing his story from Olympic dreams to injury to radio and TV presenting and finally to award winning visual marketer. Seriously, this is a good one!!! In this chat we cover the ups and downs of athletics and attempts to rehab an injury as well as the challenge of taking a new direction and what Simon has learnt along the way. We also discuss mindset in competition, the challenges of getting back into shape and the importance of not letting perfectionism get in the way. We also chat about social media and the challenges for small brands and businesses that are running their own social media and looking to be seen in a crowded space. Finally make sure you check out Simon at his website: https://perceptionstudios.co.uk/ and find him on your favorite social media channel for loads of advice and tips on how you can improve your social media for free. Email: simons@perceptionstudios.co.uk SOCIAL MEDIA ► Snapchat - http://www.snapchat.com/add/stopjabbaingon ★ Twitter - http://www.twitter.com/simonscholes77 ► Instagram - http://www.instagram.com/howto9xyoursocialmedia ★ Facebook - https://www.facebook.com/perceptionstudiosuk ► Facebook Group - https://www.facebook.com/groups/howto9xyoursocialmedia ★ Website - http://www.perceptionstudios.co.uk ★ LinkedIn - https://www.linkedin.com/in/simonpscholes/ ► My book - https://amzn.to/39E6Kfl As always you can get in touch with me through my website: https://www.anxiety2confidence.com/    

Welcome to my first guest series episode and I am delighted to be joined by Vicki! This great episode is full of information as Vicki kindly shares her experiences of living with anxiety on a day to day basis. Not only does Vicki share her experiences, she also gives some great tips and ideas of techniques that work for her. Even better, these are all things that you can try at home. A huge thank you to Vicki for sharing her story in such a public way and I hope that this episode reassures you, interests you and gives you some tips to try for yourself. Remember that if you need support with your anxiety then you can contact me through my website: https://www.anxiety2confidence.com/

Welcome to a new year and some news for the Anxiety 2 Confidence podcast!!! In this introductory episode I will be sharing with you my exciting plans for the podcast this year and what you can look forward to in future episodes. Make sure you subscribe to be notified when new episodes are available and if you would like to be involved in the conversation then please head to my website here: https://www.anxiety2confidence.com/podcast

Christmas is generally a time of giving gifts and many people this year will be unable to spend time with loved ones and give their presents to them in person. This is really sad as for many people, the joy of giving gifts is in people’s reactions to their surprises. It is for me anyway. So, I thought I would spend some time looking into giving and random acts of kindness and consider how they can help our mental health. I also wanted to give you some suggestions so that if you fancied having a go, you can get some ideas.

I came across some of the research around self-compassion as part of my masters in psychology studies. On an academic level, the concept of self-compassion interested me and was relevant to the case study I was working with however there was also a personal interest. The more I read about self-compassion the more I realised something a little difficult to stomach, I was actually pretty poor at practicing it myself…. One of the amazing things about furthering my studies and working as a hypnotherapist is that I get to experience a wide range of different ways that people learn to manage their anxiety and often have to take a bit of a look at myself and consider how I deal with issues that come up for me. So, realising that I am not great at self-compassion is a little tricky for a therapist but also a great opportunity to learn. In order to get better at something, I personally like to understand it so this blog is going to consider what self-compassion is, why someone might struggle with it and how you might be able to get started in a small way even if the whole concept seems a bit unattainable to you. references Neff, K. (2003). Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself. Self and Identity, 2(2), 85–101. https://doi.org/10.1080/15298860309032 Bluth, K., & Neff, K. D. (2018). New frontiers in understanding the benefits of self-compassion. Self and Identity, 17(6), 605–608. https://doi.org/10.1080/15298868.2018.1508494 Breines, J. G., & Chen, S. (2012). Self-Compassion Increases Self-Improvement Motivation. Personality and Social Psychology Bulletin, 38(9), 1133–1143. https://doi.org/10.1177/0146167212445599 Neff, K. D. (2011). Self-Compassion, Self-Esteem, and Well-Being. Social and Personality Psychology Compass, 5(1), 1–12. https://doi.org/10.1111/j.1751-9004.2010.00330.x

There is more and more evidence coming out that nature has a really positive impact on people's wellbeing and their mental health. For many people though, nature is not an important part of their lives. In a study done by the National Trust and Derby University they found that only 19% of children regularly notice wildlife, 57% of adults rarely or never watched the sunrise in the last year and only 27% of people regularly watched the clouds. All of these activities are completely free and have been shown to make us feel good so the question is, how can we improve our relationship and connectedness to nature?   Here is a link to the research that this episode is based on, I would highly recommend taking the time to read it as there is so much useful information in there:  https://nt.global.ssl.fastly.net/documents/noticing-nature-report-feb-2020.pdf

One of the key things I have learnt from the COVID-19 pandemic and subsequent lock downs and restrictions is how much enjoying nature has been a huge part of helping my own mental health. In this episode I am talking about the link between nature and mental health and why it can be hugely beneficial to incorporate mindfulness into your nature experience. I also talk you through a really easy mindfulness exercise that you can have a go at next time you are in nature, whether that is the countryside, your garden or a community space. The research used for this episode is here: https://www.liebertpub.com/doi/full/10.1089/eco.2018.0061 And you can find more information about how I help clients with anxiety here: https://www.anxiety2confidence.com/

It is really common for me in clinic to work with people who are really struggling with sleep. There are a huge number of things that can affect sleep so in this episode I am going to talk about how anxiety affects sleep and then give you some suggestions as to how you can help yourself if sleep is an issue for you. This is quite a personal episode for me because I have struggled with sleep throughout most of my life, especially when I have been experiencing mental health problems. Many of the suggestions that I am going to talk about here are things that I still use or have found to be really helpful.

This week I am taking you through a really interesting and important topic for mental health, optimism. We have all heard of optimism and pessimism, the glass is always half full right? But do you know what optimism really is and how it can affect your mental health? Crucially, I also talk about how you can improve your optimism with a couple of simple techniques that you can try at home...

In this episode I am talking about the ways that you can prepare yourself when you have something big coming up. I cover: How to plan ahead What do do if you have left it until the last minute How to deal with negative and intrusive thoughts How to visualise the event going well How to manage negative visualisation The benefits of positive self talk I have loved making this episode as I will be taking on the Virtual London Marathon in just a couple of days and so the techniques I am talking about are all ones that I am using!! I am running to raise money for an amazing charity local to me, the Andover branch of the Riding for the Disabled Association. I also volunteer for this charity and we help people with disabilities learn to ride and develop key skills like empathy. If you can spare a small amount to help us then please head here: https://uk.virginmoneygiving.com/SiobhanBooth Thank you and enjoy the episode :)

In this episode I am answering a question around tips for coping with crisis moments when dealing with anxiety. I cover a couple of different breathing techniques and for the first time, I have included a guided meditation for you to have a go at!! This campfire meditation is a personal favorite so let me know how you get on and if you would like more guided meditations included in episodes :) You can find more information about how I work with anxiety here: https://www.anxiety2confidence.com/ And you can email questions to be answered on the podcast to siobhan@ymyb.co.uk  

I was inspired to write this blog because of a really interesting conversation I had with another healthcare professional in relation to my marathon training at the moment. During the conversation I said quite flippantly that the training was just mind over matter and as I have learnt many ways of controlling my mind over the years, I’m pretty sure I would be fine. Later during a half marathon, I had quite a lot of time (I’m not a very fast runner) to think about this statement and consider what does it really mean and Is it in fact a good idea? If you would like to support my Virtual London Marathon effort in support of an amazing charity then please head here for more info: https://uk.virginmoneygiving.com/SiobhanBooth

Low self-confidence? find out if any of these behaviours describe you. In this episode I talk about how people with low self-confidence tend to act and think and how this can impact their confidence even more. I also have some suggestions as to how you can start making changes to improve your confidence. You can find out more and download the free exercise mentioned in the episode at: https://www.anxiety2confidence.com/

Most people have heard of the fight or flight response, it happens every time we think we are in danger.  Many people have not heard of the freeze or fawn responses to anxiety, even though the fawn response is the most common one that I see in clinic. In this episode I go through how each of these responses make us behave in response to our anxiety so that you can gain a better understanding of yourself and your reactions to anxiety. If you need any further support then head to https://www.anxiety2confidence.com/ for more information on how I can help and for ways to get in contact with me.

I have had a lot of clients and friends talk to me recently about feeling even more anxious as we go back to normal than they did at the start of lockdown. As I write this in the UK, we are coming out of a nationwide lockdown in a series of steps. This means that the government rules and guidelines are changing regularly and as science is reviewed and tested, scientific recommendations are changing also. In this episode I share my 6 top tips for how to manage your anxiety through the return to "normal" For more information head to: https://www.anxiety2confidence.com/

In this episode I am talking about how to overcome the anxiety around public speaking. As someone who has never been a natural speaker, I fully understand how terrifying the idea can be!! Thanks to my own work with CBT and hypnotherapy I was able to enjoy public speaking and talk at summits, work conferences and run my own workshops. Here I talk through some of the techniques that have worked well for me and the clients I have worked with over the years. Find out more here: https://www.anxiety2confidence.com/store

In this episode you can find out how "normal" negative thinking really is and what you can do about it! I also discuss "toxic positivity" and how you can avoid it while managing your negative thoughts. For more information and to find out what negative thoughts are holding you back head to: https://www.anxiety2confidence.com/

This episode was informed by a talk at the 2020 British Psychological Society online conference titled:   Keynote:A world in which no one is held back by mental health problems: how Wellcome Trust is taking a radical new approach to addressing anxiety and depression in young peopleProfessor Miranda Wolpert MBEHead of the Mental Health Priority Area, Wellcome Trust In it I cover the key ingredients of mental health wellness as defined by the wellcome trust so that you can consider which of these could have an impact on improving your mental health.

When we experience the symptoms of anxiety such as the heart racing or feeling sweaty and shaky we are actually experiencing our bodily response to fear. Our fear response comes about because our brains have evolved to keep us alive for as long as possible, his means that it Is hard wires to fear things that threaten our lives. What can happen in people with anxiety is that the fear response doesn’t only react to life threatening situations, it starts to respond to situations where death is very unlikely. An example of this is fear of flying, statistically the risk of death is low but people with a fear of flying experience sometimes very extreme symptoms when faced with even the thought of flying. Find out in this episode what makes our fear response react to non-life threatening situations and what you can do to manage your anxiety.

In this episode I am talking about the common ways that our thoughts can damage our confidence. This is a really important part of understanding why we get anxiety as often anxiety comes from a lack of self-confidence. I also chat through some techniques that you can try yourself to combat these thoughts and avoid self destructive behaviours so that you can build a calm and realistic self-confidence.

Find out how anxiety can impact our motivation and cause us to procrastinate in this info packed episode! Included are some practical tips to help you notice when your anxiety is holding you back and what to do about it.  

Visualisation is a well documented and utilised technique. It is often used by sports people to improve performance and mindset, in this episode I talk you through how you can do it for yourself!! To learn more about how you can learn self-hypnosis from the comfort of your own home head to: https://www.anxiety2confidence.com/self-hypnosis-product

I have been inspired to record this podcast for two reasons, firstly because many of my clients who have anxiety, with or without depression, tell me that they struggle to remember things. Secondly because as part of my psychology MSc we have been studying the effects of anxiety in exam performance. In this episode I cover: What types of memory are affected How anxiety affects memory Why anxiety sufferers forget things What you can do to overcome anxiety References: Shi, Z., Gao, X. and Zhou, R., 2014. Emotional working memory capacity in test anxiety. Learning and Individual Differences, 32, pp.178-183. Hembree, R. (1988). Correlates, causes, effects, and treatment of test anxiety. Review of Educational Research, 58, 47-77 Schweizer, S., & Dalgleish, T. (2011). Emotional working memory capacity in posttraumatic stress disorder (PTSD). Behaviour Research and Therapy, 49(8), 498–504. https://doi.org/10.1016/j.brat.2011.05.007 Eysenck, M. W., Derakshan, N., Santos, R., & Calvo, M. G. (2007). Anxiety and cognitive performance: Attentional control theory. Emotion, 7(2), 336–353. https://doi.org/10.1037/1528-3542.7.2.336

Following on from last weeks episode, I am talking about how you can come across and be more assertive. I cover: The self-belief required for assertiveness Language styles that promote assertiveness How to come across as more likeable and trustworthy The body language associated with assertiveness Make sure you download my free negative thought exercise and find out what negative thoughts are holding you back here: https://www.anxiety2confidence.com/

In this episode I am talking about how anxiety affects the way that we communicate and what consequences this has for us. I cover: The three main communication styles What leads us to use these different styles How anxiety affects our communication The consequences of each style Make sure you subscribe for notifications of future episodes as next week I will be talking about assertiveness and how you can appear and become more assertive. If you would like to find out what negative thoughts are holding you back then head to my website where you can download a free exercise to find out: https://www.anxiety2confidence.com/

In this episode I answer common questions about hypnosis and self-hypnosis. I cover: what hypnosis is what the differences and similarities between mindfulness and self-hypnosis are the benefits of self-hypnosis and hypnotherapy sessions does it actually work For those interested in the Learn Self-Hypnosis Online course that is launching on the 16th May, you can register your interest here: https://www.anxiety2confidence.com/pl/163134

Talking today about meditation, mindfulness, self-hypnosis and applied relaxation! Today’s episdoe will chat about some of the differences and similarities in all of these approaches as well as how you can use these tools to help with anxiety. I will also be talking about how you can learn self-hypnosis in the comfort of your own home, especially handy during lockdown. Finally I will leave you with a simple mindfulness exercise and a simple self-hypnosis exercise that you can try out for yourself today. To join the priority list for the brand new Learn Self-hypnosis online course head to: https://www.anxiety2confidence.com/pl/163134

Online therapy has become a big topic recently with people confined to their homes. In this episode I talk through some of the most common questions that I get asked when people are looking for online hypnotherapy. If you would like to find out more about my online hypnotherapy sessions then head here: https://www.anxiety2confidence.com/Online-hypnotherapy-sessions

This week I am bringing to you a series of exercises that will help you if you are feeling stressed, anxious or overwhelmed by the current situation or in general. These exercises are a mixture of NHS recommended breathing, mindfulness and self hypnosis for you to have a go at at home. The key thing about exercises like this is that you find a way to make them work for you, so give them a go and see what works best for you! If you would still like to get access to the free 28 day positivity challenge then you can still do so for the duration of the UK lock down, just head here: https://www.anxiety2confidence.com/store

This episode is slightly different as I am interviewed by Ant Knight of the Mindset Movement on how the current pandemic is affecting anxiety and what people can do to keep their mental health under control. We cover loads of useful information in this interview including: How to manage panic attacks Tips to help you stay in a routine How to stop comparing yourself to others Some ways that you can stay connected You can access the free 28 day positivity challenge here: https://www.anxiety2confidence.com/offers/geJcmQw4/checkout

More tips this week on making sure that your mental health doesn't suffer during the current corona virus crisis. These are recorded in the UK which is at time of recording a couple of days into a lock down in order to prevent the spread of the virus. The UK advice is to stay at home and people are permitted to leave their homes for essentials and one form of exercise. Here I share a few tips that will help you keep your mental health under control and help yourself at this incredibly difficult and unsettling time. For the free positivity challenge head here: https://www.anxiety2confidence.com/offers/geJcmQw4/checkout

As the Covid-19 pandemic has shut schools and we are anticipating more strict measures soon in the UK, I thought some tips on how to manage anxiety in this situation would be of most benefit. Here are some simple tips to keep you sane and in control of your anxiety as we face an unprecedented challenge to our mental health. I am also opening up my 28 Day Positivity Challenge for FREE for the duration of the crisis to help you practice one of my favorite coping mechanisms. You just need to head here: https://www.anxiety2confidence.com/offers/geJcmQw4 to sign up for free. Stay safe and be kind x

Welcome to this weeks bumper episode!!! I have yet another guest joining me this week to talk about how being more competent at something can significantly improve your confidence. In this episode we hear from Inter 1 dressage rider and trainer, Amy Blount who has loads (literally loads) of great suggestions and tips to help you go from dreading "stressage" to confidently performing under pressure. This episode has loads of great tips even for non-riders as we discuss anxiety and how it affects our confidence and our ability to perform. Find out: The benefits of having a plan Why adaptability is so important The importance of visualising goals Why even set goals and how they prepare you for success The benefits of practicing under pressure Useful tactics for performing under pressure The importance of mental strength in dressage And so much more!! If you struggle with "stressage" then you may also find my online anxiety for horse riders workshop useful. It's completely free you just need to download the worksheet and then watch the presentation. Just head here for details: https://www.anxiety2confidence.com/onlineworkshopforanxioushorseriders

This episode has been inspired by a research paper I was looking at for my MSc Psychology that I am currently studying through the University of Derby. The paper itself was about something slightly different but I found myself interested in the concept of the locus of control and then excited when I realised its significance to anxiety and wellbeing. In this episode I talk about what the locus of control is, how you can work out where yours is and crucially the effect it has on anxiety, depression and wellbeing. You can find out what cognitive distortions are contributing to your anxiety and depression by downloading your very own free exercise here: https://www.anxiety2confidence.com/ You just need to pop your email and name in and you will have access to the free worksheet. I will also send you a video from one of my workshops that will explain how to use the worksheet and give you a bit more information about cognitive distortions.   References for the studies mentioned:   Spector, P. E., Cooper, C. L., Sanchez, J. I., O’Driscoll, M., Sparks, K., Bernin, P., Bossing, A., Dewe, P., Hart, P., Lu, L., Miller, K., De Moraes, L. R., Ostrognay, G. M., Pagon, M., Pitariu, H. D., Poelmans, S. A. Y., Radhakrishnan, P., Russinova, V., Salamatov, V., & Salgado, J. F. (2002). LOCUS OF CONTROL AND WELL-BEING AT WORK: HOW GENERALIZABLE ARE WESTERN FINDINGS? Academy of Management Journal, 45(2), 453–466. https://doi.org/10.2307/3069359 ‌ Marchand, A., & Durand, P. (2011). Psychological Distress, Depression, and Burnout. Journal of Occupational and Environmental Medicine, 53(2), 185–189. https://doi.org/10.1097/jom.0b013e318206f0e9 ‌ Ng, T. W. H., Sorensen, K. L., & Eby, L. T. (2006). Locus of control at work: a meta-analysis. Journal of Organizational Behavior, 27(8), 1057–1087. https://doi.org/10.1002/job.416 ‌ DeNeve, K. M., & Cooper, H. (1998). The happy personality: A meta-analysis of 137 personality traits and subjective well-being. Psychological Bulletin, 124(2), 197–229. https://doi.org/10.1037/0033-2909.124.2.197   ‌Hovenkamp-Hermelink, J. H. M., Jeronimus, B. F., van der Veen, D. C., Spinhoven, P., Penninx, B. W. J. H., Schoevers, R. A., & Riese, H. (2019). Differential associations of locus of control with anxiety, depression and life-events: A five-wave, nine-year study to test stability and change. Journal of Affective Disorders, 253, 26–34. https://doi.org/10.1016/j.jad.2019.04.005