Crappy to Happy

Do your partner and closest friends support and validate your ideal self? Today, we're diving into the intriguing concept of the Michelangelo phenomenon in relationships. This idea suggests that the people closest to us can help us reveal our best selves, much like Michelangelo chipping away at stone to uncover a beautiful sculpture. Tune in to hear how actively supporting each other's growth by affirming the qualities and aspirations that align with your ideal self, leads to enhanced satisfaction and personal growth for both you and your partner. Whether you're in a romantic relationship or nurturing close friendships, this episode is all about fostering connections that bring out the best in both you and those you care about. Takeaways:The Michelangelo phenomenon highlights how those closest to you can help reveal your best self, promoting personal growth. Affirmation from a partner can help to chip away at self-doubt, allowing you to express your truest self. It's important to assess if your relationships support your growth or hold you back based on outdated perceptions. Being a supportive partner means affirming strengths and aspirations, not imposing our own ideals on others. Personal growth is often viewed as an individual pursuit, but relationships can significantly enhance this journey. To foster healthy relationships, we should communicate our personal goals and encourage each other's growth.

Neuroscientist, Anne-Laure Le Cunff challenges the traditional notion of linear goal-setting in our lives, urging us instead to embrace "tiny experiments" as a more fulfilling and adaptive approach. In this episode, we explore the concept of liminal spaces—those uncomfortable periods of transition that often provoke anxiety. Anne-Laure shares her journey from a successful career at Google to studying neuroscience, emphasising the importance of curiosity and personal exploration over societal expectations. We discuss how these tiny experiments can help us redefine success, allowing for growth without the pressure of rigid outcomes. Prepare to rethink your approach to goals and discover how to cultivate a more enriching and curious existence.Takeaways:The concept of linear goals is often misleading, as achieving them doesn't guarantee happiness. Tiny experiments encourage us to embrace uncertainty and explore personal growth opportunities. Instead of pursuing rigid ambitions, we should focus on curiosity and experimentation in our lives. Learning in public allows us to connect with others and enhances our personal growth journey. Connect with Anne-Laure:www.nesslabs.comBuy 'Tiny Experiments: How to live freely in a goal obsessed world".Connect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional).https://forms.gle/tmmuaKgn82c8TKjZA

Today, we're diving into the ever-relevant topic of burnout, which has become a pervasive issue for many people. I want to unpack how personal traits such as perfectionism, people-pleasing tendencies, and unrealistic self-expectations, can inadvertently contribute to our own risk of burnout. Of course there are external pressures from our workplaces; but it's important to look at how we interact with those pressures and the stories we're tell ourselves that are contributing to our chronic stress. We'll discuss the signs of burnout, the different forms it can take, and how it can manifest not just in our jobs, but in roles like parenting and caregiving. Tune in to reflect on your own unhelpful patterns, and to consider how you might take proactive steps to help you manage stress better and nurture your well-being.Takeaways:Burnout is a consequence of unresolved stress, resulting in feelings of exhaustion and detachment. It's crucial to recognise the personal traits that may contribute to chronic stress and burnout. Perfectionism, people-pleasing, imposter syndrome and undiagnosed neurodivergence can significantly increase your risk of burnout. Understanding your own limits and setting realistic expectations can help prevent the downward spiral into burnout. Beyond Confident opening in July. Register to hear when enrolments open:www.cassdunn.com/beyond-confidentConnect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional).https://forms.gle/tmmuaKgn82c8TKjZA

Feeling disconnected in relationships is a theme that's been surfacing a lot lately in my coaching sessions, and I think it's something that many of us can relate to. In this episode, I dive into the common struggles women face in long-term partnerships, particularly the sense of not being heard or satisfied. We explore the importance of owning our part in relationship dynamics while also recognising when our emotional needs aren't being met. I share insights on how to navigate those tough conversations that can feel daunting but are essential for connection. Ultimately, we discuss the deeper emotional issues behind surface-level complaints and how reconnecting with a shared vision for the future can reignite the spark in a relationship. So, if you're feeling a bit lost or disconnected, this episode just might offer some helpful perspectives.Takeaways:Feeling disconnected in relationships is a common theme that many women experience, especially in long-term partnerships, and it's important to address this. To improve your relationship, it's crucial to understand your own emotional patterns and responsibilities without self-judgement or blame. Effective communication requires clarity about what you want to achieve from difficult conversations, focusing on positive intentions rather than complaints. Deep emotional needs often underlie surface complaints about behaviour; recognising and expressing these needs is essential for resolving relationship issues. You might also want to check out these episodes:Cracking the Code on Relationships with Dr Sue Johnson, founder of Emotionally Focused Therapy for Coupleshttps://www.crappytohappypod.com/cracking-the-code-on-relationships-with-dr-sue-johnson/The Key to Successful Relationships with Dr Ann Kelleyhttps://www.crappytohappypod.com/the-key-to-successful-relationships-with-dr-ann-kelley/Connect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional).https://forms.gle/tmmuaKgn82c8TKjZA

We're kicking off our brand new series for paid subscribers, "Mindfulness... and then what?", where we'll dive deep into how to truly incorporate mindfulness into your life for real benefits. I know, I know—mindfulness is one of those buzzwords that can make people roll their eyes, but stay with me! This month, we're all about getting practical and relevant with mindfulness, addressing the stress, overwhelm, and uncertainty we face daily. Together, we'll explore what's not working and set intentions for change. Whether it's sleep issues, irritability, or just feeling off-balance, we're here to figure out what you want to be different by the end of the month, while I share tools to help you navigate your emotions and experiences. There'll be audio lessons, guided meditations and practical processes all designed to help you emerge with more clarity and calm, despite what's happening in your life.So, grab your journal, and let's get started.If you're not a paid subscriber and would like to join in - upgrade to paid in the Apple podcasts app or on Spotify (which will link you to Substack). Or sign up directly on Substack: https://cassdunn.substack.comConnect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional).https://forms.gle/tmmuaKgn82c8TKjZA

Today's episode dives deep into a crucial question: who are you when you're at your best? I'm inviting you to explore the qualities that make you shine and how to create the conditions in your life that allow you to be at your best more of the time. We discuss the importance of understanding both our best selves and our not-so-great moments, drawing connections between our moods, circumstances, and overall well-being. This episode is all about setting yourself up for success and identifying what conditions allow you to flourish. Takeaways:Knowing who you are at your best means identifying the unique qualities that truly shine when you are living optimally. Listeners are encouraged to consider the conditions that allow for optimal functioning, such as sleep, downtime, and mindful practices to enhance your overall well-being. We touch on the challenges of managing time and energy in a busy life, reminding ourselves to prioritise what truly matters for our mental health. Connect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be.www.crappytohappypod.com/survey

Hi from my mum's wardrobe. I'm on holiday in Australia and taking a break from my packing to share a personal update that highlights how unpredictable life can be. My family has recently faced some unexpected challenges, including my husband's work being impacted by significant global events and unexpected health issues with his father. Meanwhile, we live in another country with no clear end date, which makes everything feel a little tenuous.I wanted to take the opportunity to mention the importance of "psychological flexibility", a key concept from Acceptance and Commitment Therapy, which encourages us to stay adaptable and resilient by focusing on what we can control, staying connected to the present moment, finding meaning in our values, and taking the action that's necessary even if it's hard. Join me for a super quick chat from the wardrobe about how we can remain present and connected to what truly matters, even when life feels overwhelming. Takeaways:Life is unpredictable, and being prepared for unexpected challenges is essential for resilience. Psychological flexibility helps us adapt and remain centered amid difficulties and uncertainties. Focusing on present moments and values can guide us through life's challenges and changes. Quality social connections play a crucial role in maintaining our happiness and overall well-being. It's important to recognise that our thoughts and feelings are passing experiences, not our identity. Taking committed action aligned with our values is key to navigating tough times effectively. Connect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be.www.crappytohappypod.com/survey

Carli McConkey was a naive 21yr old seeking self-improvement when she was recruited into a new age cult where she spent over 13yrs trapped and enslaved. Carli bravely shares her experience of being manipulated, coerced, and abused, explaining the psychological tactics employed by cult leaders to maintain control. After finally escaping, Carli's struggles continued when she fought and won a defamation lawsuit brought upon her by her former cult leader. She also shares her frustration that her cult leader is currently a registered psychologist in Australia and the UK, despite regulatory bodies in both countries being made aware of the judges' rulings in this case.Carli sheds light on the complexities of recovery from cult abuse. Through sharing her story, she educates us about the red flags of cults, and highlights the importance of professionals being equipped to support cult survivors in the aftermath of their experience. For support and websites referenced in this episode:Cult Information and Family Support (CIFS) Australiahttps://www.cifs.org.au/Cult Education Institute (Rick Ross)https://culteducation.com/Connect with Carliwww.carlimcconkey.com

The recent World Happiness Report highlights a striking link between social trust and voting preferences, revealing that individuals with low social trust are more prone to supporting right-wing political parties. In this episode, I dive into this fascinating finding, which highlights how our personal dissatisfaction with life often translates into political choices that can influence societal outcomes. It's a wake-up call for all of us to reflect on our role in fostering social connections and trust within our communities. Despite our natural pessimism about kindness, studies show that people generally underestimate the empathy and support available around them. We have the power to change this narrative—by actively nurturing trust and connection, we can improve not only our own well-being but also the fabric of our society.Takeaways:The World Happiness Report indicates that low social trust correlates with voting for right-wing parties. Individuals with lower satisfaction in life tend to reject traditional political systems and seek alternatives. Social connection is vital for our happiness, health, and longevity, and we must prioritise it. Many young adults feel they lack social support, often underestimating the kindness of others around them. Our perceptions of others' empathy significantly influence our willingness to connect and engage socially. Rebuilding social trust requires individual responsibility in recognising the goodness in others and fostering connections. Links:World Happiness Report 2025Connect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be.www.crappytohappypod.com/survey

Amie McNee joins me in the studio to share her insights on the transformative power of creativity and the importance of claiming your artistic voice. Her new book, "We Need Your Art", is a rallying cry for those who feel they aren't "real" artists and encourages everyone to embrace their creative impulses. Amie passionately argues that art is not just for the privileged few; it's an essential part of the human experience that everyone can and should engage in. Throughout our conversation, we delve into how creativity can heal both individuals and communities, and the vital role it plays in our overall well-being. If you've ever hesitated to share your art or doubted your creativity, this episode is a must-listen for you—because trust us, we need your art!Takeaways:Everyone should embrace their creativity and express themselves artistically, regardless of their perceived talent. Art is not merely a hobby but a vital part of the human experience that fosters connection and change. The act of creating can be a powerful tool for personal healing and community building, challenging societal norms that dismiss its importance. Overcoming perfectionism and sharing 'shitty art' can help individuals reclaim their creative power and confidence in their abilities. Connect with Amie:www.amiemcnee.comhttps://amiemcnee.substack.com/Connect with Cass:email: hello@crappytohappypod.comwww.crappytohappypod.com or www.cassdunn.comJoin my Substack: https://cassdunn.substack.comI need your help! Please help me to improve the show my taking a few minutes to complete my listener survey. I promise I'll send you something nice.www.crappytohappypod.com/survey

Today, I'm celebrating a huge milestone: 100 days alcohol-free! It feels amazing, and I want to share my journey with you—from the challenges to the triumphs. I also dive deep into the reasons behind my decision, including some personal revelations about ADHD and how it has shaped my relationship with alcohol. It's not just about quitting drinking but understanding why we turn to these habits in the first place. Plus, I'm inviting you to complete a listener survey to help us grow and improve the show. (I'm willing to bribe you. I have no shame. Tune in to hear more.)Takeaways: Achieving 100 days alcohol-free is a significant milestone that leads to amazing personal growth. It's important to reflect on moments when quitting feels easy and to cherish that success. Recognising the role of ADHD in alcohol consumption can help in understanding personal habits. Subscribing to the paid version of the podcast offers exclusive content to enhance your well-being journey. Upgrade to Paid: https://cassdunn.substack.com (or subscribe via the Apple Podcasts or Spotify app)Connect with Casshello@crappytohappypod.comwww.crappytohappypod.comwww.cassdunn.comTake the listener survey! https://www.crappytohappypod.com/survey

Dr. Michelle McQuaid joins me in this episode to dive deep into the concept of "good girl conditioning" and how it impacts women's mental health and well-being. We explore the societal expectations that shape our beliefs from a young age, often leading to exhaustion and a sense of emptiness, despite achieving external markers of success. Dr. McQuaid shares her personal journey of discovering these patterns and the research that highlights how they manifest in our lives, particularly for women. Together, we discuss practical strategies for breaking free from these constraints. This conversation is not just enlightening; it's a call to action for all of us to step into our authentic selves and support each other in that journey.Connect with Chelle:www.goodgirlgamechangers.comwww.michellemcquaid.comConnect with Cass:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.cassdunn.comJoin our community and subscribe to Beyond Happy:https://cassdunn.substack.com2025 Cassandra Dunn

This week, we're diving into parts work, with an introduction to Internal Family Systems (IFS) therapy and how you can apply it as a tool for self-healing. We'll explore how recognising and connecting with different parts of yourself - like your inner child or your inner perfectionist - can lead to greater self-awareness, self-compassion and personal growth. The episode highlights the importance of curiosity and kindness as you navigate your emotional landscape, encouraging you to accept all the parts of you.Takeaways:Understanding Internal Family Systems therapy can help us connect with different parts of ourselves. Parts work encourages self-compassion by acknowledging the motivations behind our behaviours and emotions. Embracing our wounded parts allows for healing and a healthier relationship with our inner selves. Connect with Cass:Email: hello@crappytohappypod.comwww.crappytohappypod.comSubstackhttps://cassdunn.substack.com

Announcing the launch of my new paid subscriber version of Crappy to Happy, called Beyond Happy, kicking off next week! This isn't just more Crappy to Happy; it's also an opportunity to dive deeper into personal growth and happiness with exclusive content, tools, resources and a vibrant community. Apple listeners, your options for subscribing are:Subscribe directly in the App OR or if you prefer to engage more fully in the communitySubscribe at https://cassdunn.substack.comSpotify listeners, subscribe in Spotify and automatically gain access to Substack benefits.Don't miss the 30-day happiness challenge: Daily podcasts to enhance your mood, mind and motivation, starting next Monday 24th February. If you're ready to take your journey from Crappy to Happy to the next level, join the community and get ready to go beyond.Where to find Beyond HappyApple Podcasts Spotify Substack (private RSS feed for Apple, Spotify and any other podcast app)Contact: hello@crappytohappypod.comhttps://www.crappytohappypod.comhttps://cassdunn.substack.com

Announcing the launch of my new paid subscriber version of Crappy to Happy, called Beyond Happy, kicking off next week! This isn't just more Crappy to Happy; it's also an opportunity to dive deeper into personal growth and happiness with exclusive content, tools, resources and a vibrant community. If you're listening on Apple Podcasts, tune in to hear your options for subscribing - whether you only want to listen (subscribe in the App) or if you prefer to engage more fully in the community (subscribe at www.cassdunn.substack.com) Don't miss the 30-day happiness challenge: Daily podcasts to enhance your mood, mind and motivation, starting next Monday 24th February. If you're ready to take your journey from Crappy to Happy to the next level, join the community and get ready to go beyond.Where to find Beyond HappyApple Podcasts (included in Crappy to Happy feed for paid subscribers)My Substack (private RSS feed for Apple, Spotify and any other app)Listen on SpotifyContact: hello@crappytohappypod.comhttps://www.crappytohappypod.comhttps://cassdunn.substack.com

This episode encourages listeners to carve out time for activities that bring them joy without the pressure of achieving specific goals or outcomes. Cass shares insights into the importance of finding a passion project, i.e. engaging in creative outlets or hobbies that allow for personal expression and fulfilment. By reconnecting with activities that light you up, you not only enhance your own mental health but also bring a more vibrant energy to your relationships with others. It's time to reclaim some of your own time and explore what truly makes you happy.Takeaways: Finding a passion project can bring you joy and enhance your mental well-being. Carving out time for yourself is essential for personal happiness and fulfilment. Engaging in creative activities helps build resilience and reduces stress in your life. It's never too late to explore interests you once loved or always wanted to pursue. Pursuing something purely for fun can invigorate your spirit and refresh your energy. Investing time in a passion project allows you to reconnect with your identity and interests. Connect with Cass:www.crappytohappypod.comhello@crappytohappypod.com www.instagram.com/crappytohappypodwww.tiktok.com/crappytohappypodJoin the free 7-day Happiness Challenge:www.cassdunn.com/happiness

Cass is joined by Alexis Fernandez-Preiksa, a neuroscientist, best-selling author and host of the incredibly popular "Do You F*cking Mind?" podcast. The conversation explores how Alexis discovered her love for cognitive neuroscience and how she uses her knowledge to optimise her own health, happiness and success. She urges listeners to conduct an inventory of what they identify with to foster flexibility and resilience in their lives. She argues that rigid identities can limit personal growth. Through her tough-love approach, Alexis encourages individuals to embrace their evolving selves and to question the labels they assign to their personas.She discusses the concept of self-critique versus self-criticism, advocating for a more constructive approach to personal evaluation. This shift allows you to recognise self-limiting behaviours without engaging in harmful negative self-talk. Cass & Alexis discuss the importance of agency in mental health, encouraging listeners to take control of their thoughts and actions, thereby transforming their experiences of discomfort into opportunities for growth.Alexis offers practical advice on setting realistic goals, stressing that everyone has the capacity to change and grow, regardless of their starting point, and that recognising one's ability to influence their own thoughts and behaviours is crucial for fostering a positive relationship with yourself. This episode is a treasure trove of insights for anyone looking to understand the dynamics of their mind better and to cultivate a happier, more fulfilling life.Takeaways: Alexis discusses how her journey from aspiring actress to neuroscientist shaped her perspective on personal growth. The importance of setting realistic goals and starting small to build self-trust. Identifying with too many labels can limit personal growth; flexibility in identity is crucial. Self-critique should focus on behaviours rather than personal attacks to foster improvement. A healthy relationship with yourself is foundational to engaging in fulfilling romantic relationships. Embracing discomfort is necessary for growth; it's about choosing the right kind of discomfort. Connect with Alexis:www.dyfmpod.comhttps://www.instagram.com/doyoufckingmind/Connect with Cass:www.cassdunn.comwww.instagram.com/crappytohappypodWatch this episode on Youtube: https://www.youtube.com/@CrappytoHappy

As the new year unfolds, it brings a fresh opportunity to reflect on what will truly make you happy. This episode of Crappy to Happy offers a guiding light for anyone looking to set meaningful goals in 2025 and give yourself the best chance of achieving them. Cass shares how her personal experience with ADHD has prompted a shift in her goal-setting strategies. Rather than allowing the diagnosis to frame her identity, she embraces it as a catalyst for change, using it to inform her approach to planning and productivity. This refreshing outlook encourages listeners to view their own challenges as potential stepping stones towards personal growth. The episode dives deep into the art of goal-setting, urging you to move beyond generic aspirations to create specific, meaningful objectives. Cass emphasises the critical importance of understanding the emotional underpinnings of goals—why they matter and how they impact overall well-being. This insight not only enhances motivation but also fosters a deeper connection to your aspirations. Cass highlights the value of accountability, suggesting that your goals should be tangible and regularly revisited to ensure that you stay on track and avoid being derailed by unproductive busyness. She shares practical tips for breaking down yearly objectives into quarterly targets, making the journey feel less overwhelming and more achievable. This episode is your invitation to reflect, plan, and take proactive steps towards having your best year ever, knowing you have the power to shape your path in 2025.Takeaways: January is a great time for reflection and planning, setting clear and specific goals. Consider what you truly want to achieve in the next 12 months and write it down. Regularly review your progress and adjust your goals based on feedback and experience. Break your 12-month goals down into 90-day milestones to maintain focus and urgency. Identify measurable metrics to track your progress toward your goals effectively. Create a system or habit that supports your goals, ensuring you prioritise what matters.

This is an encore episode: Throwing back to 2019 when Cass interviewed Ariel Garten, the founder of the Muse Brain Sensing Headband.Meditation is a thousand year old practice but Ariel has found a way to bring that practice into the 21st century with her breakthrough technology Muse: The Brain Sensing Headband. Her mission is to help you do a deep dive in understanding your brain, getting real time feedback on your brain activity, breath, movement and heartbeat, as well as monitoring the quality of your sleep.Cass and Ariel discuss the things wearables can teach us about ourselves, how this technology can be reconciled with principles of mindfulness such as 'non-striving', and the benefits of getting real time feedback during your meditation.Take 20% off the Muse Brain Sensing Headband:https://www.choosemuse.com/cassdunn (or use code CASSDUNN to take 20% off at checkout if the discount is not automatically applied.Connect with Casshttps://cassdunn.com/www.instagram.com/cassdunn_xowww.instagram.com/crappytohappypod

In this final solo episode of 2024, Cass reflects on the importance of recognising personal achievements over the past year, emphasising the need to focus on gains rather than gaps. She shares plans for a new subscriber version of the podcast launching in 2025, aimed at fostering community and providing more exclusive content. Cass also shares her recent ADHD diagnosis, discussing the personal challenges associated with it, why you might question whether you have it or not, and concludes with a hopeful outlook for the upcoming year, encouraging listeners to embrace change and growth.Subscribe to Cass' newsletter at her website: www.cassdunn.comConnect on Instagram: www.instagram.com/cassdunn_xowww.instagram.com/crappytohappypod

This week, Cass talks with author and social researcher, Rebecca Huntley, who shares her experience of childhood trauma, traditional therapy, and how she ultimately found herself seeking MDMA therapy from an underground healer. The conversation delves into her experiences with MDMA therapy, the profound emotional shift she experienced and how as a result, for the first time, she felt safe in her body. Cass and Rebecca discuss the future of MDMA therapy in Australia as it is now an authorised treatment for PTSD, emphasising the need for proper support and preparation for those considering this therapeutic approach. Rebecca's book, "Sassafras" is out now. Order it HERE from Booktopia, Australia. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod See omnystudio.com/listener for privacy information.

In this episode, Cass discusses the challenges of people pleasing, especially during the holiday season. She explores the roots of this behaviour, including childhood experiences, personality traits, and societal expectations. Cass emphasises the importance of self-care, setting boundaries, and recognising when helping others compromises your own well-being. She encourages listeners to prioritise their needs and to be honest in their relationships, asserting that saying no is not selfish but rather a necessary step towards authenticity and emotional health. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod Email: podcast@cassdunn.comSee omnystudio.com/listener for privacy information.

This week, Cass is joined by Lisa Messenger and Sarah Megginson, two colleagues and friends whose lives were changed forever when Sarah offered to be a gestational surrogate for Lisa. In this episode, we discuss Lisa's gruelling six-years and 16 rounds of IVF, and the significant financial, physical, and emotional toll of infertility. The episode delves into the legal and emotional complexities of surrogacy in Australia, the vital role of hope and resilience, and the deepening of Lisa and Sarah's friendship through this profound experience. Both women stress the importance of asking for help, the power of connection, and the broader applicability of their story to anyone facing adversity. Connect with Sarah & Lisa: The Power of Two book at Booktopia www.instagram.com/lisamessenger www.instagram.com/sarahmegginsonmoney Connect with Cass www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

Imogen shares her experience of losing her mum in tragic circumstances, and the profound impact it had on her, and how co-creating the 'Good Mourning' podcast and community with her friend, Sally Douglas quite literally saved her life. In this conversation, Imogen shares what she has learned about grief from her own experience, including all the things no-one tells you, and how to support someone who has lost someone they love. Find out more about Imogen, Sal and Good Mourning: www.goodmourning.com.au The breathwork healer Imogen mentioned, Rebecca Jax Get a month's free trial of the Pause Breathwork app Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

Cass responds to a listener question about how to live with uncertainty. She discusses the psychological concept of 'Intolerance of Uncertainty', its impact on mental health, particularly anxiety and worry, and explains how worry serves as a mental behaviour that provides an illusion of control but ultimately detracts from present joy. Cass emphasises the importance of understanding the physiological aspects of anxiety and offers practical strategies for managing uncertainty and worry, including mindfulness, breathing techniques, and cognitive tools. Take the IU Scale here: https://www.phenxtoolkit.org/protocols/view/650701 Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

This week, Cass and Dr Anastasia Hronis delve into the complexities of dopamine, its role in pleasure and motivation, and how modern conveniences can lead to excessive dopamine activation. Anastasia is the author of 'The Dopamine Brain' and she's here to assure you that you do not need a "Dopamine Detox". Instead, she discusses the importance of finding balance between hedonic and eudaimonic pleasures, the significance of identifying personal values, and practical strategies for managing dopamine-driven behaviours. The conversation emphasises the need for meaningful alternatives to quick dopamine hits and highlights the benefits of music, movement, and social connections in enhancing well-being. Connect with Dr Anastasia Hronis: www.linkedin.com/in/anastasiahronis www.instagram.com/anastasia.hronis Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypodSee omnystudio.com/listener for privacy information.

Cass explores the concept of being fully committed to goals while remaining unattached to the outcomes. She discusses the balance between giving your all and not letting the results define your self-worth. Through examples and personal insights, Cass emphasises the importance of understanding commitment, non-attachment, and the role of personal values in achieving true fulfilment. The conversation also touches on spiritual concepts of ego and essence, encouraging listeners to find peace in their journey towards their goals.and Takeaways It's possible to want something deeply while not needing it for your self-worth. Your character and values should define you, not your achievements or failures. Understanding what you can control helps in managing expectations and reducing anxiety. Surrendering control can lead to greater peace and acceptance of outcomes. Ego often leads to attachment and competition, while essence connects us to a greater purpose. Finding joy in the journey can paradoxically lead to greater success. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod    See omnystudio.com/listener for privacy information.

Cass talks with Jessica McGuire, a physiotherapist and author of The Nervous System Reset, about the importance of the nervous system in physical and emotional health. Jessica explains the role of the vagus nerve in regulating our emotions, balancing our physical health, and facilitating social interactions. She explains the different states of the nervous system and provides strategies for regulating a dysregulated nervous system.   Connect with Cass www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod Connect with Jessica www.jessicamaguire.com www.instagram.com/repairing_the_nervous_system  See omnystudio.com/listener for privacy information.

In this solo episode, Cass discusses the concept of upper limit problems as described in the book 'The Big Leap' by Gay Hendricks. Upper limit problems refer to self-imposed limitations that prevent individuals from achieving greater success, happiness, and fulfillment. Cass explores the four core beliefs that contribute to upper limit problems. She also highlights the importance of expanding one's capacity for feeling good and offers strategies for overcoming upper limit problems. Connect with Cass www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod Book: The Big Leap by Gay HendricksSee omnystudio.com/listener for privacy information.

In this solo episode of Crappy to Happy, Cass discusses the importance of quality friendships and what makes them thrive. She highlights three key ingredients of high-quality friendships: consistency, positivity, and vulnerability. Cass emphasises the need for regular contact, positive interactions, and the ability to share personal and intimate experiences. She encourages listeners to assess their own friendships and take responsibility for their contribution to the relationship. Cass also emphasises the importance of opening our circles and making an effort to connect with new people. She concludes by sharing her own plan to reach out and invite someone new to an event. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

In this solo episode, Cass explores the concept of narrative identity theory and how the stories we tell ourselves about our lives shape our sense of self and well-being. She discusses the importance of personal agency, belonging, redemption, meaning-making, and coherence in our life stories. Cass emphasises the power of reframing our narratives to focus on growth, learning, and positive outcomes rather than solely on suffering and struggle. She encourages listeners to reflect on their own narrative identities and consider how they can reshape their stories to enhance their psychological well-being. Connect with Cass: Leave a voice note --> www.cassdunn.com/podcast www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod email: podcast@cassdunn.com  See omnystudio.com/listener for privacy information.

In this episode, Cass recaps what she covered in her live online workshop, "How to Cultivate Unshakeable Self-Confidence". She outlines the key difference between self-doubt and the imposter experience, which runs much deeper, and the importance of having tools and strategies which address both. She shares her views on the limitations of 'mindset' strategies for cultivating confidence and why emotional work, somatic (body based) tools, and strategies to mine your unconscious beliefs are all necessary for a lasting transformation. She takes you through an exercise to heal old childhood wounds that might be contributing to your feelings of unworthiness. Cass' signature program, "Beyond Confident" is now open for enrolment and there is an earlybird offer available until 1 August, 2024. Find out more about the program: www.cassdunn.com/beyond-confident Link to access the earlybird price for a LIMITED TIME ONLY: https://www.cassdunn.com/offers/6AuCE62i  See omnystudio.com/listener for privacy information.

In this solo episode, Cass shares one of the common reasons people struggle to make progress on the things they say that want to achieve. "Competing commitments", sometimes called competing desires or conflicting values, are the (often unconscious) desires that run counter to your stated goal, and cause you to spin your wheels or sabotage your progress. When you uncover your competing commitments, you're in a position to examine the truth of your assumptions and resolve the inner conflict that's been hindering your progress. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

Cass talks with fellow psychologist, Ariane Beeston about Ariane's experience of severe postpartum depression and psychosis. They discuss the feelings of failure that can prevent new mothers from asking for help, the lack of support available for mums beyond their babys' infancy, and the added shame of being a mental health professional experiencing mental illness. Ariane speaks candidly about how she was able to fool people into believing she was fine even when she wasn't, what it was like being admitted to an inpatient psychiatric facility, and what ultimately helped her to heal and recover. *original version of this ep had overlapping audio through the last 5 minutes. This has been fixed. Apologies! Her book, "Because I'm Not Myself, You See" is out now in all bookstores. Connect with Ariane: https://www.arianebeeston.com/ Centre for Perinatal Excellence Connect with Cass: https://www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod Send me a voice note!See omnystudio.com/listener for privacy information.

In this solo episode, Cass discusses the importance of goal-setting, but understanding why you want the things you want when you're aspiring to achieve or create something in your life. She talks about the trap of attaching your happiness to a goal or outcome, and offers some tips for how you can overcome that. Cass also discusses the concept of "memetic desire", which is when social trends influence your goals, causing you to aspire to things that aren't aligned with your authentic desires or values, potentially leading to dissatisfaction, negative comparison and feeling behind in life. If you're thinking about what you want to achieve in the second half of 2024, be sure to give this ep a listen. Send a voice message! www.cassdunn.com/podcast Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod www.tiktok.com/@cassdunn__  See omnystudio.com/listener for privacy information.

Cass chats with Monique Mitchelson, a clinical psychologist and host of The Neurodivergent Woman podcast, about neurodiversity in women, specifically autism and ADHD. Monique shares that neurodivergence is often under-diagnosed, especially in girls and that many women are doing life in 'hard mode' when they don't have an accurate diagnosis. Monique shares some of the masking and compensatory strategies that neurodivergent individuals often use to navigate a neurotypical world. The conversation explores the challenges in receiving a diagnosis and accessing appropriate support. It delves into the social model of disability and the importance of creating an inclusive and accessible society for neurodivergent individuals. The high prevalence of co-occurring mental health conditions and physical health issues is discussed, along with the need for appropriate support and understanding.  Connect with Monique and check out The Neurodivergent Woman podcast. Connect with Cass:  www.cassdunn.com (Join my mailing list!) www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

In this solo ep, Cass shares her decision to take an extended break from alcohol after quitting drinking for (almost) two years in 2020 and then taking it up again in 2022. She highlights all the best things she experienced during two years of being alcohol-free, as a way to remind herself of the benefits to be gained from staying sober, and as motivation to anyone else who might be toying with the idea of giving up their evening glass of wine, but is worried about how they'd cope without it. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod www.tiktok.com/@cassdunn__  See omnystudio.com/listener for privacy information.

Johann Hari began taking Ozempic in 2023, and subsequently spent 12 months traveling the world talking to experts about every aspect of the obesity crisis and the new weight loss medications which offer a solution to the millions of people who struggle to lose weight on their own. In his book, "Magic Pill", he details the extraordinary benefits of these new medications, as well as outlining 12 disturbing risks which we, as individuals and as a society need to be aware of because, like it or not, these drugs are here to stay. Johann discusses with Cass the damaging stigma around obesity, the problem with the 'willpower' argument when it comes to weight-loss, and the real cause of the problem which is a faulty food system. They talk about the body positive movement and the need to reduce weight stigma while also acknowledging health risks of obesity, the need for much stricter controls around access, and the risk of an increase in eating disorders. Johann shares his own internal conflict about taking Ozempic, and some of the factors each individual must weigh up when making the personal decision about whether to take it or not.  Connect with Johann and buy 'Magic Pilll www.johannhari.com Connect with Cass and share your thoughts www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

In this solo episode, Cass discusses the fear of making the wrong decision and the desire for certainty. Cass emphasises the importance of taking action as a way of gaining clarity, as well as the importance of getting comfortable with uncertainty. She also explores the role of the body in decision-making and suggests practicing feeling into what feels right or wrong. Cass encourages listeners to trust themselves and know that they will be okay regardless of the decision they make. Takeaways Fear of making the wrong decision often leads to analysis paralysis and indecision. Taking action, even if it's not the perfect decision, can provide clarity and feedback. Getting comfortable with uncertainty and accepting that there is no guarantee of making the right decision is key. Cultivating a sense of safety and trust within oneself is crucial for confident decision-making. Listening to the body and practicing feeling into what feels right or wrong can help in decision-making. Take 60% off the Pause Breathwork 21-Day Embodiment Journey Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod www.tiktok.com/@cassdunn__See omnystudio.com/listener for privacy information.

This week Cass chats with Samantha Skelly, founder and CEO of Pause Breathwork about the power of the breath to reduce stress and anxiety, heal your body, create clarity in your mind and connect with your intuition. Samantha shares her own story of going from skeptic to devoted student of breathwork, to eventually realising her mission to bring breathwork to a wider community. She's achieving this via the Pause Breathwork App (available for iOS and Android) and the creation of her 6-month long Breathwork Facilitator training. Find out more about the Pause App and the Pause Breathwork facilitator training at: www.pausebreathwork.com Connect with Sam: www.instagram.com/samanthaskelly Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

This week Cass talks with Dr Ann Kelley, licensed psychologist and co-host of the Therapist Uncensored podcast, about the importance of updating our understanding of attachment styles and the limitations of categorising ourselves and others. Ann proposes a more helpful approach of thinking about attachment as a spectrum. She introduces the idea of secure relating (as opposed to secure attachment), which involves understanding our own nervous system and how it impacts our interactions with others.  Ann introduces the Modern Attachment Regulation Spectrum, helpfully using colours to represent different states of arousal: red for hyperarousal, blue for hypoarousal, and green for secure relating. She shares how our nervous system naturally responds to threats and connection, emphasising the need for self-awareness and compassion in order to create happy, healthy relationships in every area of our lives. She provides practical strategies for warming up or cooling down our nervous system and emphasises the relevance of this in every area of life: friendships, intimate relationships, parenting, work relationships, and the broader community. Connect with Ann and order your copy of 'Secure Relating': www.therapistuncensored.com www.instagram.com/therapist_uncensored_podcast Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.cassdunn.com/crappytohappypod  See omnystudio.com/listener for privacy information.

Cass responds to a listener who is experiencing body dissatisfaction during pregnancy. She highlights that while this is relatively common, it can be a concern if it contributes to poor maternal mental or physical health. She shares strategies for managing uncomfortable thoughts and feelings about your changing body and the importance of women feeling free to share their experience of any aspect of pregnancy or parenthood without guilt. Importantly, Cass highlights some of the signs of 'Pregorexia' (disordered eating during pregnancy) and notes that professional help may sometimes be indicated.  Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.