Real & Raw

In this solo episode, I share 33 lessons I've learnt at the ripe age of 33. Lessons I wish I knew sooner that would have helped me to feel less doubtful/fearful/overwhelmed, and would allow me to see the world a little differently. It's always a tradition of mine to create a reflective episode around my birthday, and I truly hope this is an episode you can come back to time and time again to extract another tip or lesson on your journey of becoming your best self.If you loved this episode, let me know over on Instagram @helenderbs @thisisrealandrawEnjoy xx

In this episode, I am joined by the exceptionally talented Dr William Townley.Back in August 2023, I had a rhinoplasty surgery after a long 7 year deliberation. Dr Townley was my surgeon of choice, and my experience was so positive that I wanted him to join me on the podcast to share his expert advice on this procedure, to help and guide anyone who is considering this surgery.With extensive international training and a reputation for combining surgical precision with genuine empathy, Dr. Townley is one of the UK's foremost experts in facial aesthetics. Known for his tailored approach and commitment to natural results, he brings both technical insight and human understanding to every stage of the rhinoplasty journey.Drawing from Dr. Townley's expertise and my own experience 18 months post-op, we explore the full spectrum of rhinoplasty—from the surgical process itself to the emotional and physical realities of recovery. We talk openly about swelling, healing timelines, and what patients can realistically expect in the months after surgery.We also discuss the importance of choosing the right surgeon—not just based on reputation or trend, but on alignment with your unique facial structure, values, and long-term wellbeing. Dr. Townley shares valuable advice on the right questions to ask in consultations, how to navigate the allure of social media trends, and what to look out for when considering lower-cost options abroad.This episode is for educational purposes only and is not intended as promotional material. Cosmetic surgery is not something that should be considered lightly, and we emphasise the importance of doing the inner work first. Understanding your motivations, building self-worth, and approaching any external changes from a place of self-awareness.You can find more about Dr Townley by visiting his website; https://www.williamtownley.co.uk/ as well as his Instagram: https://www.instagram.com/drwilliamtownley/?hl=en

In this episode, I sit down with Emily English (@emthenutritionist)—a registered nutritionist, No1 Sunday Times best selling author, entrepreneur, and the founder of Epetome—to talk about the journey behind her thriving brand. Emily has built an engaged audience through her motto, Food you want to eat, designed by a nutritionist. and expanded her business beyond content into products, books, and partnerships.We dive into:How she built a strong, recognisable brand while staying true to herselfContent and Business strategy that enabled her to grow to 1.8m followersHow to diversify your revenue streams as a content creator Personal growth, imposter syndrome, and her strive to find balance.If you're a striving content creator or founder looking to grow your brand, this episode is packed with value. If you loved this episode, tag me on IG @helenderbs @thisisrealandraw

In this episode, I sit down with Nicola Gunby—entrepreneur, founder, and CMO of CLIQ, the social networking app bringing real connection back to social media. From launching one of the first beauty tech SaaS platforms (AMB Beauty, later acquired by Revolution Beauty who renamed AMB to MyRev) to now tackling the loneliness pandemic with CLIQ, Nicola has mastered the art of building engaged communities both online and offline.We dive into:The key moments that accelerated her growth as a founderHow she built and scaled multiple startups in different industriesStrategies for brand building, raising capital, and standing out in a crowded spaceThe challenges of entrepreneurship Tips for female foundersFinding balance in the chaos and maintaining wellness as a high performerIf you're a founder, aspiring entrepreneur, or just someone who loves stories of resilience and innovation, this episode is packed with insights. If you loved this episode, screenshot and tag me over on IG: @helenderbs @thisisrealandraw

In this episode, I teach you how to reframe rejection and setbacks into success.With reframing NLP techniques that I use both personally and with my clients to help you view 'rejection' as redirection. A step by step guide to strengthen your mindset when you face 'rejection', and how to pivot."Rejection" is out of our control, but how we interpret it, is WITHIN our control.This episode is effective, efficient and practical, and one that you can come back to if you experience any future set backs.If you love this episode, let me know over on IG @helenderbs @thisisrealandraw

In this episode, we explore the transformative power of acupuncture and holistic care in helping women achieve balance in their lives. Julie Shaw, a highly experienced acupuncturist and women's health expert, shares her 18 years of knowledge from working with renowned clinics like the Zita West Clinic to her private practices in Soho and South East London.We dive into how acupuncture can address hormonal imbalances such as PCOS, PMS, perimenopause, and fertility challenges, as well as its role in alleviating stress, anxiety, and burnout. Julie explains the science behind acupuncture, its unique benefits for women's health, and practical steps listeners can take to start their wellness journey.Julie also opens up about her personal struggles with imposter syndrome, self-confidence, and her relationship with food after competing. She shares how these experiences have shaped her compassionate approach to wellness and resilience.If you're curious about how acupuncture works, seeking solutions for hormonal or stress-related challenges, or looking for inspiration to take the next step in your wellness journey, this episode is for you.Tune in for practical advice, raw stories, and insights into achieving balance and resilience through holistic care.Follow Julie:Instagram: @julieshaw_pureelitepro | @thisiswholeWebsite: www.whole.me.uk

today, we're diving into the fascinating world of communication with none other than Amira Mansour—also known as The Communication Expert. Amira is a coach, speaker, and podcast host who helps people create happier, healthier relationships by mastering the art of communication.In this episode, I'll take you behind the scenes of how Amira and I first crossed paths before we jump into her incredible journey from the corporate world to becoming the go-to expert she is today. We'll uncover the communication challenges she faced, the lessons she learned along the way, and how those moments shaped her mission.Here's what we'll be diving into:Amira's Journey: From Corporate to Communication ExpertAmira opens up about her career pivot, the communication mishaps that taught her the most, and the tools she's developed to help others avoid them.The Power of CommunicationWhy is communication such a cornerstone of both personal and professional success? We'll explore how to harness it to elevate your career and create deeper connections.Boundaries: The Ultimate Communication ToolFrom saying “no” to extra workload at the office to setting boundaries in dating, friendships, and family relationships, Amira shares practical tips for making your needs known—especially for introverts and “shy girls.”Navigating Conflict with GraceHigh emotions often lead to messy conversations. Amira walks us through how to manage conflict effectively, identify your fight language, and avoid communication breakdowns.Sliding Door Moments & Breaking FreeWe're wrapping up on a lighter note, reflecting on those pivotal “what if” moments in life and breaking free from the “good girl syndrome.”If you're ready to level up your communication game, set boundaries with confidence, and handle conflict like a pro, this episode is for you. Amira's practical tools and relatable insights will leave you inspired to take charge of your relationships—both with others and yourself.Follow Amira on Instagram: @the_communicationexpertOPENUP with Amira Podcast

For years, I've worked with driven, ambitious women who are excelling in their careers—but behind the scenes, many are struggling with overwhelm, burnout, and constantly feeling like they have to push harder. The missing piece? Nervous system regulation. True high performance isn't just about mindset and strategy—it's about creating internal resilience so you can operate at your best without sacrificing your well-being.I'll be sharing:✨ The personal and client experiences that led me to this shift✨ Why your nervous system is the secret weapon to peak performance✨ Practical techniques you can start using today to feel more in control✨ The details of my March workshop on nervous system regulation✨ How to work with me before my official launch in March (and lock in an early-access discount!)If you're ready to perform at your highest level without the stress, overwhelm, or burnout, this episode is for you.

In this powerful episode, I sat down with Team GB sprinter and Commonwealth Games medalist Bianca Williams to explore her extraordinary journey of resilience, motherhood, and advocacy. Bianca opens up about the challenges she faced on her path to elite athletics, the sacrifices required to perform at the highest level, and the determination it took to return to form after becoming a mother.We discuss the pressures of balancing a demanding athletic career with family life, the role of resilience and self-belief in achieving success, and how she found purpose beyond the track through advocacy and her charity, 4TheVoiceless. Bianca also shares her deeply personal experiences of navigating racial injustice, how they've shaped her as a mother and role model, and the lessons she hopes to pass on to her son.Whether you're an aspiring athlete, a parent balancing ambition and family, or someone seeking inspiration in the face of adversity, this episode offers real and raw stories, practical advice, and insights into perseverance and growth.Tune in to hear Bianca's inspiring story and the wisdom she's gained on her journey!Follow Bianca here:Instagram: @biancaawills

In this episode, we dive into an inspiring journey of transformation—from the fast-paced corporate world to a fulfilling life in wellness. Katie shares how experiencing burnout and health challenges led her to discover sound therapy, meditation, and holistic living. We explore the transition from corporate to wellness business owner, the challenges of building a wellness business, and the powerful tools she uses to help others regulate and heal.We also touch on motherhood, the impact of sound therapy on babies, and the personal hormonal struggles that shaped her path. Whether you're navigating burnout, curious about sound therapy, or seeking tips to embrace a more balanced life, this episode offers something for everyone.Tune in for practical advice, real and raw stories, and insights into creating a life aligned with your purpose.You can find Katie here:Instagram: @_Katiewolf | @regulate.wellbeingWebsite: www.katiewolf.co.uk

In this episode we dive into my top tips on becoming a better more refined public speaker as well as how to build true confidence. Public speaking used to be my biggest fear *even worse than my fear of sharksBut now, I am booked to publicly speak in a variety of settings on a regular basis, in conference rooms of 8-10 people, all the way up to audiences of 100+ (next goal...1000)I spent thousands in speech coaching and I'm going to teach you everything I learnt, in just 49 minutes.Regardless of whether you intend to stand on stage and deliver a talk, or want to feel more confident speaking out loud at work - this episode will provide you with a ton of value that you can apply immediately into your life.Enjoy -- and let me know your thoughts over on IG @helenderbs @thisisrealandraw

In this episode, I'm joined by Anthony Serino to explore the transformative power of hypnosis and its ability to unlock your subconscious mind for lasting change. Together, we dive into the science behind fear, limiting beliefs, and why so many of us feel stuck.  Anthony shares how hypnosis can reprogram the mind to overcome self-doubt, build self-worth, and break free from habits that no longer serve you. We'll also discuss the neuroscience of change, the role of visualisation and self-hypnosis, and how spirituality intertwines with personal growth.  If you're ready to embrace a more empowered version of yourself, this episode is packed with actionable insights to help you harness the power of your mind and create the life you deserve.You can find Anthony here:Instagram | TikTok | Website | Mind Mod App

Welcome back to The Real & Raw Podcast, and this year we are coming back strong with a new and improved intro, with guest episodes every other week. I heard this quote from a friend 'some years ask questions, others give answers' this year was certainly a question year, mostly "what the f*ck". So allow me to bring you up to speed on this year, how I got through depression (for the third time in my life) and why I'm burning this bitch to the ground and raising from the ashes in 2025 (Hello Phoenix). In this episode I covered;2024 recap - how I navigated depression, what it taught me and the practical tools I used to get me out of it.My word of the year (and why you should have one too)My favourite self development and wellness hacks for an optimised 2025The new direction I'm taking in 2025 If you're ready to hear conversations that will inspire you, you're in the right place.Let's dive into The Real & Raw Podcast.If you loved this episode and you want to be in with the chance to win a free session of life coaching then tag me on @helenderbs + @thisisrealandraw and let me know what you loved about it!Thanks for listening,Helen x

In this episode I was joined by a former long standing life coaching client, and friend of mine, Hannah Barrett who featured on the podcast in 2021, Episode 15.Within this episode, we spoke about her journey of discovering her purpose, following a life altering accident which led her to where she is today, a qualified personal trainer, sports massage therapist and reformer pilates instructor as well as a first class honour degree graduate in Physiology which she went back to university for at the age of 30 to pursue an entirely new life path which has also led her to opening her own business, Physical Finesse where she teaches 1:1 Reformer Pilates, coaching people of all ages & promoting increased strength & mobility through a unique combination of stretching & strengthening. Hannah will soon also be offering private Physiotherapy to help people recover & find themselves again, following injury; something she is highly passionate about following her own life experiences.Reformer pilates has become extremely trendy the last couple of years, so I wanted to hear from Hannah:Why is pilates all of a sudden become popular?Is it worth the hype?Who and what is it for?Where should you start as a beginner?How can this help me regardless of my age?What else can I do to improve my overall health especially in regards to strength and mobility.You're going to love this episode.Find Hannah on Instagram @physical.finesse or visit her website: https://physicalfinesse.co.uk/

In this episode I was joined by Lisa Penny from Fertilityism. We discussed:How to balance your hormones, and the impacts of imbalances.Whether the contraceptive pill is hormone imbalances or fertility issues.Navigating IVF and pregnancy loss for both men and women.How to naturally enhance fertility levels.Nutritional advice to support your journey.How to live a more holistic lifestyle and manage stress.Follow Lisa on Instagram @fertilityism https://www.lisapenny.co.uk/Trigger warnings: Child loss and Fertility Challenges.

In this episode, I talk about how to accept your past mistakes and work on self forgiveness. In this episode you will learn;How holding onto your mistakes impacts you and your mindset.Understand why we do this and what it can mean.How to analyse your thoughts, actions and behaviours.The process for letting go of your past mistakes and making peace with them.How to cultivate self love and forgiveness.If you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandrawUntil next time, have an amazing,  day week or month.Hx

In this episode I was joined by  Britains former Strongest Woman where we spoke about how to let go of things that no longer serve you and living a more holistic life. In this episode you'll hear:How to come back from rock bottomHow to re-connect with your authenticity The role masculine and feminine energy can play in business and relationshipsHow to let go of what no longer serves youManaging work life balance as a high performer and achiever And so much more! If you loved this episode, be sure to let me know over on Instagram. You can find Joanna on Instagram @joannamont | https://www.joannamontgomery.com/ https://www.littleriot.com/ 

Welcome to the first episode of our new series COUPLES THERAPY.In these monthly episodes, you'll hear myself and my husband, Chris talk about the topics you send us to discuss, and answer any questions you may have.This months episode, was all about conflict.Conflict ResolutionAnalysing Your ConflictDo's and Don'ts When It Comes To ConflictHow To Approach Defensiveness (and Stop Being Defensive)How We Approach Conflict (In All Phases of Our Relationship)If you loved this episode, be sure to let me know over on Instagram @helenderbs and send in your topic requests and we will be sure to cover them each month.Until next time, have an amazing day, week or month.Helen and Chris x

I was joined by the GLOW up queen, Izzy Utterson. She has amassed 155k followers on TikTok where she shares the best of her glow up tips, to help you feel and look your best, inside and outside. Within this episode we discussed her top tips for:Breaking your negative habit cyclesGlowing up physically and mentallyNavigating through triggering experiences of environments Reducing inflammation and improving your sleep qualityYou can find Izzy on Instagram and TikTok @izzyutterson If you loved this episode, be sure to let me know over on IG @helenderbs / @thisisrealandraw

Welcome back to The Real & Raw Podcast! In this weeks episode, I will be providing you with a life update, with some lessons I've learnt along the way. The Real & Raw Podcast is ELEVATING and you can expect to hear guests covering your favourite topics every 2-3 weeks, in addition to the newly launching COUPLES THERAPY episode which you will hear at the end of every month.If you have any questions or topics you'd like covering, or you'd love to be a guest on the podcast, please drop me an email via info@thisisrealandraw.comUntil next time, have an amazing day, week or month.Hx

This is one of my most asked questions on social media since I decided to transform my style 3 years ago. I wanted to put together this long format conversation to help anyone who is looking to either overhaul their style, or simply make a few tweaks.Building a capsule wardrobe will not only elevate your entire look but it will save you money in the long run, a not to mention the planet by no longer investing in items that are fit for single wear purposes. In this episode you will learn:The steps I took to change my style (where I started and what I did)How to analyse your existing wardrobe How to build a capsule wardrobeHow to improve your shopping habits How to define YOUR personal style and stop dressing like everybody elseWhy this is important from a spiritual and self development perspectiveOther ways that you can improve and elevate your style in beauty and skin care related waysIf you love this episode or have any questions, feel free to drop me a DM over on Instagram @helenderbs @thisisrealandrawUntil next time - have an amazing day, week or month! Hx

Money is such an interesting topic, and it's one we aren't taught anything about through the educational system, and therefore rely on our parents to guide us with financial literacy. Unfortunately for some, this may have shaped your relationship with money in a limiting way. Whether you view money as something that should be held onto, or if you see money as meaningless which can lead to poor spending habits. Regardless of your existing relationship with money, this podcast episode will provide insight and help you to challenge your existing belief systems and hopefully shape them into more positive ones. In this episode you will learn;Understand the philosophy between money and happiness and whether that exists.Explore and improving your relationship with money and how to spend more mindfully.Which practices should be added and when in an age appropriate way.How to analyse your belief systems around money.How to incorporate spiritual belief systems around money and finances.How to attract wealth when manifesting.If you loved this episode, don't forget to leave a review and tag me over on Instagram @helenderbs and @thisisrealandraw.comUntil next time, have an amazing day, week, or month!Hx

In this personal episode, I share with you the 7-8 years of research and thoughts that went into the decision to have a rhinoplasty surgery in August, 2023. This is a comprehensive episode for anyone considering the same procedure, I talk about my backstory and decision into why I had this surgery now vs in the past, why I chose the surgeon I chose, the procedure itself, the day of surgery, cost, and the recovery.You can read my blog which covers Surgery and Self Love over on https://www.thisisrealandraw.com/post/surgery-aesthetics-and-self-loveIf you have any questions you'd like to ask me, feel free to drop me a direct message on Instagram @helenderbs and within reason I will respond where possible.Please note - this episode is not designed to glamorise cosmetic surgery, and any surgeries you have, should be deeply considered beforehand and researched thoroughly - this episode or any social media posts/messages relating to my surgery, are merely from personal experience and not a replacement for medical advice. 

In this episode, we'll embark on a journey that's very close to my heart – understanding the significance of taking care of our brain and spreading awareness about Alzheimer's.Alzheimer's has deeply impacted my life and the lives of my loved ones and through this episode, I want to share my experiences and struggles, whilst raising awareness and shedding light on the importance of early detection and compassionate support for those affected.In my personal quest to care for my brain and emotional well-being, I've discovered the incredible power of eating and living to have a healthier brain. I'll be sharing with you the simple yet transformative mindfulness practices that I incorporate into my daily life. These techniques not only strengthen brain function but also reduce stress and foster emotional resilience.By the end of this episode, my hope is that we'll come together as a community, united in raising Alzheimer's awareness and fostering a mindful approach to brain health. Let's be there for those affected, offering support, understanding, and empathy as they navigate through this challenging journey.Let's embrace mindfulness and compassion to create a world where no one faces Alzheimer's alone.https://www.alzheimers.org.uk/

In this episode, I explain the power of mindfulness in nurturing your child's emotional well-being. Discover practical tips and exercises to incorporate mindfulness seamlessly into your family routine, to build confidence, resilience, and compassion. Help me to create a healthier and happier future generation!  Let's embark on this transformative journey together!In this episode you will learn;How to seamlessly add mindful practices into your child's life.Why it is important to teach our children mindfulness.Which practices should be added and when in an age appropriate way.The science behind our children's brain development and why mindful practices are crucial during early years. How you can adopt similar mindful habits into your own life for a happier and healthier life.For more tips on Journaling + Meditation please visit Episode 28 - Bridging The Gap on: JournalingEpisode 37 - Bringing The Gap on: Meditation 

Join me on this powerful episode on "Your Fears Are Clues | A Guide On Facing Your Fears & Becoming Fearless" as I guide you on a transformative journey towards embracing your fears, unlocking your full potential, and discovering the incredible heights you can reach when you turn your fears into inspiration.Discover how to navigate the labyrinth of fear and learn powerful strategies to transform your anxieties into stepping stones towards your dreams. As always, with vulnerability and authenticity, I'll be sharing practical advice and real-life examples of how fear can be a catalyst for remarkable achievements and a life fully lived.Through engaging discussions, empowering exercises, and thought-provoking anecdotes, this episode invites you to challenge the limitations fear imposes on your life. Learn how to harness fear's energy to propel you forward, allowing it to become a powerful motivator rather than a paralyzing force.It's time to rewrite the narrative surrounding your fears and unlock your full potential. 

In this transformative episode of "From Bodybuilding to Wellness & Healing The Relationship With Your Body," I dive deep into the journey of healing and nurturing the most important relationship in your life – the one with your body. The Real & Raw podcast offers a safe and compassionate space where we explore the path to rediscovering self-love, acceptance, and a profound connection with our physical beings.Join me as I embark on a transformative conversation about body image, mental health, and holistic well-being. Through my own personal story and experiences, practical insights, and empowering strategies, I unravel the layers of body shame, unrealistic beauty standards, and societal pressures that often hinder our ability to embrace our bodies wholeheartedly.Throughout the episode, you'll gain invaluable tools and perspectives to help you on your own journey towards healing your relationship with your body. Discover how to break free from harmful self-talk, release negative body image narratives, and develop a nourishing self-care routine that honors your unique needs.I also discuss the profound connection between body and mind, discussing the importance of mindfulness, self-compassion, and cultivating a positive body image. Through guided exercises and practices, you'll learn how to reframe your mindset, cultivate gratitude for your body's capabilities, and celebrate its beauty in all shapes and sizes.Whether you've struggled with body image issues for years or simply want to deepen your self-acceptance, this episode is a powerful resource for fostering a healthier and more loving relationship with your body. Tune in to "From Bodybuilding to Wellness & Healing The Relationship With Your Body," and embark on a journey of self-discovery, empowerment, and ultimately, liberation from societal pressures. It's time to reclaim your body and embrace the beauty of your own unique journey towards wholeness.Until next time,Have an amazing day, week or month!Hx

I am a huge advocate of mental health and bringing more awareness to the challenges millions of people face on a daily basis that inhibit their life. But it is also my duty and passion to provide you with the tools that I truly believe can support you in managing these challenges in a more holistic and mindful way.Within this episode I talk to you about;How to manage stress and anxietyWhat to look out for when it comes to burn outSome of the things that cause anxiety that you may not even be aware ofHow to make lifestyle changes that will support you in managing such feelings and emotionsThe mental and mindful toolbox that I use, and you can use to support your mental healthAs always, drawing on personal experience to remind you that you are never alone in anything that you feel.If you found value in this episode, I would love to hear from you over on Instagram @helenderbs / @thisisrealandrawUntil next time, have an amazing day, week or month!Hx

How to live a life that makes you happy, brings you fulfilment and lives in alignment with your values;In this episode you'll learn;The questions to ask yourself to live a life more authentic to youHow to infuse more colour and vibrancy into your life What social media tells us about how people truly feel about their livesHow to visualise your long term goals and create an action plan for those plansHow to align your day to day life with your core valuesWhy social media makes us compare ourselves to others + how to avoid thisHow to spend time mindfully on social mediaHow I stopped living 'for the gram' and focused more on my actual life + how you can tooIf you loved this episode, don't forget to let screenshot and tag me over on Instagram @helenderbs + @thisisrealandrawUntil next time, have an amazing day, week or month.Hx

It's my 31st birthday and the podcast has undergone a mini facelift! You can expect new topics and a new format to the episodes moving forward! I hope you love it half as much as I loved creating this for you.In this episode, I talk to you about some of the pivotal lessons I have learnt in the last year since I turned 30. Lessons for not only the mind, but the body and soul too.As always you can expect to hear some real, raw and vulnerable first hand experiences  that I've been working through this past year and the lessons that have come with that journey.If you loved this episode, don't forget to let me know over on Instagram @helenderbs and @thisisrealandrawUntil next time, have an amazing day, week or month!Hx

Core Values are one of my favourite topics to talk about. I truly believe they are at the epicentre of happiness. They are what drives our moral compass, they guide us in our decision making, and they allow us to live a more fulfilled life. Not only this, by self-love is a by-product of having core values.If establishing your values and living in alignment with them feels overwhelming to you, or if it's something you want to do, you're going to want to listen to this episode where you're going to hear all about;What are core values + how to define themWhy is it important to have core valuesWhat it looks like and how it feels not to have valuesMy step by step process on defining themHow to set goals and day-to-day behaviours based on your valuesThe benefits of having core valuesHow core values ties into self-loveIf you loved this episode, tag me over on instagram @helenderbs @thisisrealandrawUntil next time, have an amazing day, week or month!Interested in life coaching? Get in touch; info@thisisrealandraw.com 

Do you ever find yourself feeling intimidated by other women, whether how they look/present themselves or even their success? This can show up as jealousy, it can show up as fear, it can stop you from achieving your goals, it can make you feel low, but most importantly, it can tell you everything you need to know about what it is YOU need to work on.I also share my top confidence tips on how to become a more confident woman, inside and out!This episode concludes my Women's Month Series which was made up of four episodes focusing on how to become a more empowered and unapologetic women.Recap:Week 1: Self Discovery + EmpowermentWeek 2: How To Be An Unapologetic Career Driven MomWeek 3: How To Tap Into Your Feminine EnergyWeek 4: How To Stop Feeling Intimidated By Other Women's Success (+Become More Confident) Let me know what you thought of this episode over on Instagram @helenderbs / @thisisrealandraw

In this episode I talk to you all about feminine and masculine energy.This may or may not be a term you're familiar with, but it's one that I feel is so incredibly important and beneficial to know about. If you've ever felt just 'off' in certain situations, whether your relationship, your personal life or even your work, it may be because you're in the wrong energy at the wrong time.Everyone, men and women, need a blend of both energises, so it's about knowing where and when you best sit in each. You will learn about;What feminine and masculine energy is and meansHow this can show up in your life and create positive change and/or conflictHow to tap into your divine feminine energy How to stop being in your masculine energy in relationships The importance of both energies from both genders within relationshipsIf you loved this episode, don't forget to screenshot and let me know over on Instagram @helenderbs / @thisisrealandraw

In this episode I talk to you about how to develop a deeper level of self awareness and how to get to know yourself better and at a deeper level. Self development has amazing tools, but I find so many of them allow us to go horizontally (adding more and more rituals/skills such as journaling, meditating etc) when the key is to develop the tools that allow us to dig deeper and peel back those layers so that we know ourselves to the core of our being.This month I am sharing episodes all about how to become a powerful, empowered woman in alignment with International Women's Day. I am exceptionally passionate about helping women and providing them with the tools that they can use to allow them to live a happier and healthier life in a realistic easily digestible way. If you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandrawUntil next time, have an amazing day, week or month! Hx

Leveling up to me means a multitude of things from taking myself to the next level in my career, deepening my belief systems, optimising my life, becoming more confident and self aware.I am extremely passionate about people understanding the step by step processes to take to become their most authentic selves, so it is paramount for me to share with you the very things I do / have done to get me to where I am today because I wasn't ALWAYS this version of my self. In this episode you're going to hear about;The power of self belief How to become more confident The 411 on boundaries and how to approach themHow to step outside your comfort zone and face your fearsHow to think more positively about yourself and your goalsAffirmations and how to re-programme your subconscious mind If you loved this episode let me know over on Instagram @helenderbs / @thisisrealandraw For information on life coaching visit www.thisisrealandraw.com 

So many of you ask me for tips on becoming more spiritual so this weeks episode provides you with just that! I find elements of the spiritual community can sometimes feel a little overwhelming and quite far away from where we are currently at especially in the start of our self development and spiritual journey so I wanted to put together a very simple and tangible episode for you to help you to bridge the gap from where you're currently at, to the next step!In this episode you'll hear all aboutWhat spirituality isSome of the terms you may see on social media explainedHow to deepen your spiritual beliefsSome of the rituals and processes I like to followThe spiritual beliefs I hold and how I personally feel they've helped me in my personal, romantic and business life.My favourite books on spiritualityAs always if you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandrawFor information on life coaching please visit www.thisisrealandraw.com

If you've ever been heartbroken or are currently heartbroken, you'll know how hard it is. You might not be able to get out of bed, you may feel so low, hurt, lost and confused. In this episode, allow me to walk you through my guide to heartbreak followed by dating after heartbreak and the importance of self love.Whether this is something you are currently struggling with, have in the past, or are currently dating now, you will find a ton of value that teaches you how to navigate through different phases of your life when it comes to dating and relationships.In this episode you will learn;How to navigate through heartbreakWhat to do when you're singleDos and don'ts after heartbreakHow to raise self worth Why you should never close your heart on love + connectionDating after heartbreak If you loved this episode, don't forget to screenshot and tag me on Instagram and let me know your favourite part! @helenderbs @thisisrealandraw

Happy New Month! You may have just finished Dry January and are wondering - what's next? I know I certainly was, which is why I've put this episode together to talk to you all about living a sober lifestyle. Alcohol is an unusual topic of conversation, as most do not give their relationship with alcohol much thought unless it is a negative one.Regardless of your relationship dynamic with alcohol consumption, you may be wanting to reduce your intake, eliminate it completely, or you're simply curious about the SOBER CURIOUS MOVEMENT. In this episode I talk to you about- How to sustain an alcohol reduced life- Why so many people are becoming more aware about their alcohol intakes- The impact this can have on your self love journey- My top tips for consuming less alcohol As mentioned in this episode, I am on this journey too! I am only discussing my opinions, tips and personal approach. This podcast episode should not be taken as medical advice for anyone suffering with alcohol dependency issues. Trigger warning: Alcohol Consumption / Dependencies 

In this episode I walk you through my 5 step process to living a happier and healthier life, using the very processes I use with my life coaching clients to support them in having more self awareness, a deeper connection with themselves and ultimately a more fulfilled life.You can expect to hear;How to ask yourself the right questions and develop a deep level of self awarenessHow to dive deeper on those questions and get to the root causeUnderstand how to remove people or things that aren't contributing to your happiness as well as understanding and appreciating those that do so you know where to invest your time and energyUnderstanding forgiveness, both of others and of ourselves so that we can set ourselves free from the pastHow to visualise your future self, and most importantly, how to align your behaviours and actions to BECOME that version of yourself.For life coaching enquiries please contact info@thisisrealandraw or visit www.thisisrealandraw.com Let me know your favourite parts of this episode over on Instagram  @helenderbs + @thisisrealandraw

In this episode I talk to you about people pleasing, something so many people suffer with according to my Instagram stories over 700 of you needed to hear this episode.Within this episode you will hear about the following;What people pleasing is in all of its different formats (as you may be doing it without even realising)The effect people pleasing has on you and your journeyWhat it truly means to people pleaseHow to stop people pleasing, set boundaries and protect your peaceIf you'd love a part 2 let me know over on Instagram @helenderbs / @thisisrealandraw

Today is 'Blue Monday' which is considered to be one of the lowest emotional days for people across the world. I wanted to put this episode together not just to help you today, but to help you moving forward and for you to understand how to navigate through low days (as we all have them), what they might mean, and how to generally cope through difficult periods of your life.In this episode you will learn;About emotions - what they mean and how to honor themHow to regulate and manage your emotionsWhy you might not have known this beforehandHow to analyse your life to understand if the low days = a deeper rooted issueGeneral tips for mental health that I personally use and followThings to avoid that can harm your mental healthIf you find yourself struggling with mental health, please feel free to reach out to the below resources;Samaritans. To talk about anything that is upsetting you, you can contact Samaritans 24 hours a day, 365 days a year. You can call 116 123(free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Samaritans Welsh Language Line on 0808 164 0123 (7pm–11pm every day).SANEline. If you're experiencing a mental health problem or supporting someone else, you can call SANEline on 0300 304 7000 (4.30pm–10.30pm every day).National Suicide Prevention Helpline UK. Offers a supportive listening service to anyone with thoughts of suicide. You can call the National Suicide Prevention Helpline UK on 0800 689 5652 (6pm–3:30am every day).Campaign Against Living Miserably (CALM). You can call the CALMon 0800 58 58 58 (5pm–midnight every day) if you are struggling and need to talk. Or if you prefer not to speak on the phone, you could try the CALM webchat service.Shout. If you would prefer not to talk but want some mental health support, you could text SHOUT to 85258. Shout offers a confidential 24/7 text service providing support if you are in crisis and need immediate help.The Mix. If you're under 25, you can call The Mix on 0808 808 4994(3pm–midnight every day), request support by email using this form on The Mix website or use their crisis text messenger service.Papyrus HOPELINEUK. If you're under 35 and struggling with suicidal feelings, or concerned about a young person who might be struggling, you can call Papyrus HOPELINEUK on 0800 068 4141 (weekdays 10am-10pm, weekends 2pm-10pm and bank holidays 2pm–10pm), email pat@papyrus-uk.org or text 07786 209 697.Nightline. If you're a student, you can look on the Nightline website to see if your university or college offers a night-time listening service. Nightline phone operators are all students too.

In this episode I walk you through some key pieces of advice I would give my younger self about topics relating to love, relationships, sex and self worth. As a 30 year old women who has been actively self developing for the last 4.5 years, and coaching women for the past decade, I feel like I have gained a variety of useful tips that can help you to either feel related to, help you to navigate through situations or avoid them entirely.If you loved this episode, don't forget to leave a review, screenshot this episode and tag me over on Instagram! @helenderbs @thisisrealandraw

Happy New Year! Starting the new year off with an episode all about taking yourself to the next level in 2023. Whether you're a self development beginner or a few years into your journey, this episode will help you to understand how to take yourself to the next level with easy and manageable steps.I walk you through the very exercises I use with my life coaching clients to support them in achieving their goals. You can also expect to hear my thoughts on manifesting!If you loved this episode don't forget to leave a review and tag me on IG letting me know your favourite parts! @helenderbs @thisisrealandraw

In this episode I walk you though how to implement and maintain mindful habits through the month of December. The festive period can be a time filled with social occasions, different routines, more food and alcohol and less of your usual structure and routine.I teach you a holistic approach to goal setting ahead of the new year, how to do a deep dive on your annual reflection and how to think more analytically towards your goals, habits and achievements whilst practicing self compassion and developing on your self awareness.After this episode I will be taking a short break and returning on January 1st, 2023! Until next time, have an amazing, day, week, month, or year.Hx

In this episode I talk about what it truly means to be successful and why your definition of the word success may be the very thing leaving you feel like you're lacking fulfilment in your life.What success meansHow to be more successfulMy top tips for being successful in business, life and health!Follow me on Instagram + TikTok @helenderbs | @thisisrealandrawUntil next time, have an amazing day, week or month!Hx

Trust is such a multi-dimensional concept. We often believe that trust only extends to whether we trust an individual not to cheat or betray is, but trust goes so much deeper than that.In this episode I will unpack what it means;To truly trust someoneHow trust is built, and how it's brokenDoes checking their phone = trust?What to do when the trust is brokenIf you loved this episode don't forget to screenshot and tag me over on Instagram @helenderbs / @thisisrealandrawTikTok: http://tiktok.com/@helenderbs

Welcome back to my monthly CONFESSIONS episode where I take you through a life update touching on the topics I'm working on or have worked through and even things I'm struggling with so you can hear from a first hand experience how I navigate through those situations and challenges.In addition to this I provide you with the full moon ritual that helped me seriously EVOLVE! If you loved this episode, give it a screenshot and tag me on Instagram @helenderbs / @thisisrealandrawUntil next time, have an amazing day, week or month!Hx

In this episode I cover the topic of when your partner is interacting with people from the other gender on social media. Do you get told that "it's only instagram, or that you're over-reacting?" Then this is the episode for you! As I walk you through how to address these topics in the most effective way so that you get the outcome you deserve, one way or another. Whether this topic specifically bothers you within a relationship, this episode touches on the problems related to your partner invalidating your emotions and how to communicate effectively within a relationship dynamic or if you are newly dating.Let me know if you'd love a part two and what you're favourite parts of this episode and key take aways were over on Instagram @helenderbs / @thisisrealandraw

This #BridgingTheGap mini series is designed to help you BRIDGE THE GAP between where you are at currently to where you want to be. I truly believe that one of the fundamental parts of us achieving our goals is understanding the steps we need to take along the way. It can be extremely overwhelming thinking about our end goal whilst we're not even on the starting blocks yet. Allow me to walk you through an episode all about MORNING + EVENING ROUTINES, so that you can make the space for not only mindful holistic habits, but also time for yourself! In this episode you will find out;How to create a morning and evening routine that you'll LOVE!Understand how to optimise your sleep Why having a mindful routine is importantMy top tricks for consistency and sustainability when it comes to AM+PM routines!

This #BridgingTheGap mini series is designed to help you BRIDGE THE GAP between where you are at currently to where you want to be. I truly believe that one of the fundamental parts of us achieving our goals is understanding the steps we need to take along the way. It can be extremely overwhelming thinking about our end goal whilst we're not even on the starting blocks yet. Allow me to walk you through an episode all about MEDITATION, so that you can introduce this wonderfully soul nourishing ritual into your daily routine. In this episode you will find out;What meditation isHow to do it and the different methodsWhy it's importantMy top tricks for consistency with meditationMentioned in this episode;Insight Timer AppMy 5 minute morning meditation: https://insig.ht/SIhEb5MrWsbManifestation meditation I love: https://insig.ht/iT1DL3NrWsbMy bed-time meditation: https://insig.ht/5fcGMPOrWsbHonouring your journey: https://insig.ht/7SQypRQrWsbHealing Course: Long meditation for Healing: https://insig.ht/bRIzTeTrWsb

Are you interested in life coaching or curious as to what it is? Then this episode is for you. I put this episode together so that I can direct potential clients or those simply interested in life coaching or business coaching services with myself. Within this episode I also touch on some of the things I frequently help my clients with and the advice and support I give them that you will be able to implement into your life if those challenges resonate with you and your personal development journey.For life coaching information please visit www.thisisrealandraw.com or reach out to me directly via email info@thisisrealandraw.com Services available;LIFE COACHINGBUSINESS COACHING COURSE + COACHINGGROUP COACHING + WORKSHOPSCORPORATE WELLNESS