The Happier Life Project

What if the way you see yourself; your worth, your relationships, your fears, even your achievements, was being quietly directed by a story you didn't even write? Life scripts are unconscious, childhood-rooted narratives that shape how we perceive ourselves, others, and the world. Formed through early interactions with caregivers, these internal “stories” often emerge as coping mechanisms in response to challenging circumstances. While they may have helped us navigate childhood, they can become limiting patterns in adulthood, affecting our confidence, relationships, and mental health in ways we may not even realise. In this episode of The Happier Life Project, clinical psychologist Dr Anna Colton joins host Gabby Sanderson to explore how these invisible narratives take hold, how societal pressures like diet culture reinforce them, and how to begin rewriting the ones that no longer serve us. With over 20 years of experience, and specialising in adolescence and eating disorders, Dr Colton has worked across the NHS; including Great Ormond Street Hospital, The Tavistock Clinic, and The Priory, and now runs a thriving private practice. She supports a diverse range of clients, from barristers and young people, to West End performers, consulting on productions such as Matilda, to help children and adults manage stage fright, perfectionism, and anxiety. Anna is also the author of ‘How To Talk To Children About Food', a shame-free guide to improving children's relationship with food. The conversation explores how early conditioning can lead to people-pleasing, anxiety, and low self-worth, and why genuine confidence must be rewritten and built on internal validation, rather than external approval. Dr. Colton shares practical strategies for managing performance anxiety and offers insights into using curiosity and compassion to gently rewrite long-standing inner narratives. Join us to discover how understanding the roots of your beliefs can lead to a more genuine, kind, and self-compassionate way of living. *This interview was recorded earlier in the year. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ To follow Dr Anna Colton on Instagram: https://www.instagram.com/the_food_psychologist/ Dr Anna's website: https://www.dranna.co.uk/  

October 24th marks United Nations Day; a celebration of global cooperation, peace, and human rights. But beyond politics and policy, what can an international organization built to unite nations teach us about creating peace within ourselves? In this special bonus episode of The Happier Life Project, host Gabby Sanderson welcomes Aliza Ayaz an international climate activist, business and sustainability consultant, and the world's youngest United Nations Goodwill Ambassador. Together, they explore how global values like empathy, cooperation, and resilience can help us live happier, calmer, and more connected lives. From growing up across London, Pakistan, and Dubai to addressing world leaders at the UN, Aliza shares how her diverse cultural experiences shaped her worldview, and how activism, while powerful, can test one's mental health and resilience. She opens up about burnout, faith, gender equality, and what it truly means to pursue peace; both globally and personally. As the founder of the Climate Action Society (CAS) at University College London, Aliza pioneered a youth-led initiative that successfully mobilized students in environmental and policy-driven solutions which helped inspire the UK Parliament's climate emergency declaration. Gabby asks Aliza what sparked her decision to create the Climate Action Society, what drives and motivates her to keep going in the face of global challenges, and what the role of a UN Goodwill Ambassador truly entails. They discuss why youth empowerment, mental health awareness, and radical cooperation are key to meaningful change, and how shifting our values from competition to compassion might just be the secret to a happier world. Tune in to discover how compassion, cooperation, determination and youth-led action can shape not just our world, but our inner lives. To download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/To follow Aliza on Instagram: https://www.instagram.com/alizaayaz_/ Aliza's website: https://www.alizaayaz.com/ To watch Aliza's Tedx talk: https://www.youtube.com/watch?v=GP55O_NhgHU To learn more about UN Day: https://www.un.org/en/observances/un-day

Ever wondered why you're instantly drawn to some colours and completely turned off by others? Why certain shades can lift your mood, calm your nerves, give you confidence, or even make you feel uneasy? Colour is far more than decoration. It is a powerful and universal language that speaks directly to our emotions, often without us even realising it. In this episode, host Gabby is joined by Karen Haller, the world's leading expert in Applied Colour Psychology - the study of how colours influence human thoughts, feelings, and behaviours. With over two decades of experience, Karen has helped global brands, designers, and businesses harness the power of colour. Her work goes beyond aesthetics and focuses on shaping how we think, feel, and behave. Karen is also the author of the international bestseller The Little Book of Colour, which has been translated into 14 languages and made the fascinating world of colour psychology accessible to everyone. Together, Gabby and Karen dive into the emotional power of colour. They explore how we can consciously use colour and palettes to nurture our mood, boost creativity, and support our overall sense of wellbeing. Karen also challenges the myths around so-called "gender colours" and unpacks the symbolism behind certain shades; such as why so many banks used to choose blue for their logos to convey trust and reliability. Karen offers fascinating insight into why we are all wired to respond differently to certain hues plus reveals what our personal colour preferences might say about us and even our past! Naturally, Gabby couldn't resist asking the colour expert about rainbows, those magical bursts of light that stir something deep within us all. Karen shares her thoughts into why they move us so profoundly and what they can teach us about colour, emotion, and connection. From the hues that calm our minds to the tones that energise our spaces, this episode explores how colour influences our emotions, behaviours, and wellbeing. It also shows how you can harness its power in your daily life. Whether you're designing a room, choosing an outfit, or simply looking to feel more balanced, this conversation will help you see colour in a whole new light. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ To follow Karen Haller on Instagram: https://www.instagram.com/karen_haller_colour   To find out more about the psychology of colour: The Little Book of Colour - Free first chapter https://thelittlebookofcolour.com/free-chapter Little Book of Colour https://thelittlebookofcolour.com/ Free design industry e-book https://karenhaller.com/free-10-myths-ebook/ Colour & Design psychology courses https://karenhaller.com/courses/  

In this episode of The Happier Life Project, host Gabby Sanderson dives into the icy depths of cold water immersion. Is it really as good for our health as it's made out to be? From ice baths to open-water swims, cold water therapy has become a wellness trend, but what does the science actually say? To find out, Gabby speaks with one of the world's leading experts in extreme physiology: Professor Mike Tipton. During their conversation, Professor Tipton explains the body's physiological responses to cold water — including the critical cold shock response — and explores the potential mental health benefits of cold water therapy. They discuss breathwork, safety considerations, and the current scientific understanding of the risks and rewards of this increasingly popular practice. Throughout the discussion, Professor Tipton emphasizes the importance of a balanced view, noting the anecdotal nature of many claims and the need for further research. Whether listeners are curious about ice baths, cold plunges, or wild swimming, this episode offers a clear, evidence-based look at why cold water therapy has captured so much attention. By the end, Gabby and Professor Tipton leave listeners with practical insights and thoughtful guidance on how to approach cold water immersion safely and effectively. Professor Tipton has worked at the Universities of London, Surrey, and Portsmouth. He is a visiting professor at King's College London and SETU Waterford in Ireland. From 1996 to 2004, he served as Consultant Head of the Environmental Medicine Division at the Institute of Naval Medicine. He has published over 850 scientific books, papers, reports, and abstracts on drowning, thermoregulation, environmental and occupational physiology, and survival at sea. He was a Trustee/Director of Surf Lifesaving GB and is currently a member of the Council of the RNLI, as well as a Consultant to the RNLI's Medical Director. Professor Tipton has also served as a consultant in survival and thermal medicine to the Royal Air Force, UK Sport, and the English Institute of Sport. He is Chair of the National Water Safety Forum (nationalwatersafety.org.uk) and of Water Safety England. He is a Fellow of the Royal Society of Medicine, and a Fellow, Trustee, and President-elect of The Physiological Society (physoc.org). He was awarded his MBE for services to physiological research in extreme environments; the Ireland Medal for saving lives from drowning worldwide; and the H&L Swiftwater rescue lifetime achievement award from the USA. Tune in to discover how cold water therapy might fit into your routine, and don't forget to subscribe for more evidence-based wellness conversations. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/   For more information about cold water swimming, therapies and immersions: https://pubmed.ncbi.nlm.nih.gov/28833689/ https://bjsm.bmj.com/content/56/23/1332 https://pubmed.ncbi.nlm.nih.gov/30131418/ https://rnli.org/about-us/our-research https://www.nationalwatersafety.org.uk/water-safety-england/guidance-for-the-public/open-water-swimming https://www.rlss.org.uk/blog/top-recommendations-for-safer-open-water-swimming https://rnli.org/safety/choose-your-activity/open-water-swimming  

In this episode of The Happier Life Project, we dive into the hidden power of our senses with world-renowned experimental psychologist Professor Charles Spence, an expert in multisensory perception and experience design, and founder of Oxford's Crossmodal Research Laboratory. From working with global brands and celebrity chefs to decoding how we taste, touch, hear, and smell, Charles reveals the surprising ways our senses shape daily life - often without us even realizing. Together, Charles and host Gabby explore why most of us live in a state of sensory imbalance, and how modern technology plays a big part in this. The esteemed professor explains how our senses are constantly working together and influencing each other; and how companies and brands often tap into this interplay to guide our choices. The conversation also covers why society today is so “touch hungry,” what we can do about it, and how much better we'd feel if we gave all our senses the attention they deserve. Plus, Charles sheds light on the ripple effect of being more mindful of our own sensory habits; from blasting music to eating strong-smelling food on public transport, and how these choices affect the senses of those around us. Professor Spence has published more than 1,200 academic papers and authored or edited 16 books, including the Prose Prize-winning 'The Perfect Meal' (2014) and the international bestseller 'Gastrophysics: The New Science of Eating' (2017), which won the 2019 Le Grand Prix de la Culture Gastronomique from the Académie Internationale de la Gastronomie. His latest book, 'Sensehacking', was published in 2021. Tune in to discover the fascinating ways to harness the hidden influence of your senses; to feel calmer, more connected, and more balanced. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/  

In this very special bonus episode of The Happier Life Project, airing on World Mental Health Day and marking the podcast's four-year anniversary, Gabby Sanderson sits down with singer-songwriter Adam Taylor, better known as ADMT, to explore the powerful intersection of music and mental health. ADMT is an artist unafraid to de-stigmatise conversations about mental health through his music. Known for writing from the heart, his songs are deeply personal, reflecting his lived experiences, from growing up in a challenging family environment to navigating his own mental health struggles. Steeped in perseverance and Northern grit, ADMT brings a grounded authenticity to his music that resonates with fans. In the conversation, Gabby and ADMT discuss how music has always been a cathartic outlet for emotions. For ADMT, writing songs has been a way to process feelings, express vulnerability, and cope with mental health challenges. The viral artist emphasizes that sharing personal struggles through songwriting can be transformative, not only for the artist but also for listeners who may feel less alone when they hear someone speak openly about their experiences. Gabby and ADMT also reflect on loneliness and the importance of connection. In today's digital age, isolation is a significant mental health challenge, but music offers comfort, companionship, and a sense of community during difficult times. Beyond this, they explore the pressures that come with success in the music industry, while ADMT shares how he manages stress and prioritizes self-care, highlighting the need to maintain grounding practices and supportive connections while navigating the demands of a career in music. ADMT's latest single, “Forget You” (or “F* You”),** showcases his talent for blending candid storytelling with memorable melodies, and fans can look forward to his UK tour this October, where he'll bring his music and message of vulnerability and resilience directly to audiences. This episode is a must-listen for anyone interested in music, mental health, or the power of vulnerability, offering heartfelt stories, actionable insights, and inspiration for navigating life's challenges with honesty and resilience. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ To follow ADMT on Instagram: https://www.instagram.com/iamadmt https://www.tiktok.com/@iamadmt https://www.youtube.com/IAMADMT https://www.facebook.com/IAMADMT/ Website: https://admt.os.fan/  

In a culture obsessed with transformation, women are facing new pressures to constantly “optimize” their bodies. From the resurgence of fuller-bodied celebrities to the sudden wave of Ozempic-fueled weight loss, the body image landscape is shifting, and not always for the better. We're witnessing a new wave of beauty standards that is confusing, exhausting, and often harmful. Gabby Sanderson is joined by body image therapist Lucie Vallée to unpack the complex forces shaping how we see ourselves. Lucie works primarily with women, to help dismantle toxic patterns around food, appearance, and self-worth; drawing from her own experience of recovering from a decade-long eating disorder marked by obsessive control over her body.  Lucie's healing journey transformed her life, and today she is passionate about guiding others on the same path of acceptance and self-discovery. She shares this message not only through her therapy practice, but also through Instagram, where her thoughtful posts and reflections reach women navigating similar struggles every day. In this episode of the Happier Life Project Gabby and Lucie explore: The concept of body surveillance and why it's so damaging How triggers operate, and how to protect ourselves from them The cultural hierarchy of body types and its impact on self-connection The long-term effects of body image trauma The rise of weight-loss drugs and cosmetic "tweakments", and what they reveal about celebrity and beauty culture Why self-objectification still flies under the radar And how even well-meaning comments about someone's appearance can do more harm than good This is a raw, honest, and deeply relevant conversation for anyone navigating their own body image journey, supporting someone else, or simply trying to make sense of the world we live in. Listen now, because understanding the pressure is the first step to breaking free from it. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ To follow Lucie on Instagram: https://www.instagram.com/lucievalleebodyimage/  

In this bonus episode of The Happier Life Project, we're sharing extra insights from Gabby's conversation with Nahid de Belgeonne, author of our October Book of the Month, 'Soothe: The Book Your Nervous System Has Been Longing For'. (If you haven't listened to the full episode yet, now's a great time to catch up!) 'Soothe', is a fantastic read filled with easy to follow exercises to release held stress, restore calm, and bring the body back into balance by working directly with the nervous system. Nahid is a somatic movement coach, breath and yoga teacher, and nervous system strategist for high-achieving women. She developed 'The Human Method', a radical relearning system using somatic movement, breathwork, and restorative practices. Nahid later created 'The Soothe Programme', a 12-week somatic re-patterning experience designed to help women in particular remember safety at a cellular level. In this bonus episode, Gabby and Nahid continue their conversation by exploring the role of connection in supporting the nervous system. They also look at how self-image impacts wellbeing, and Nahid offers some simple, actionable ways to be kinder to ourselves every day. Tune in for practical, gentle strategies to nurture your nervous system, bring more calm into your life, and create a deeper sense of self-compassion, connection and balance. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ To follow Nahid on Instagram: https://www.instagram.com/thehumanmethoduk/ Nahid's Website: https://www.thehumanmethod.co.uk/  

Ever felt wired, restless, or unable to switch off; yet not sure how to calm yourself down? In this episode of The Happier Life Project, we explore what it really means to self-soothe and support the nervous system with guest Nahid de Belgeonne; somatic movement coach, breath and yoga teacher, and widely known as “the nervous system whisperer.” With over two decades of experience, Nahid has developed 'The Human Method' and 'The Soothe Programme', helping high-achieving women reconnect with a sense of safety on a cellular level. She's also the author of 'Soothe: The Book Your Nervous System Has Been Longing For', The Happier Life Project's very first Book of the Month (for October)! In this episode, Nahid shares why true wellness begins in the body's innate wisdom rather than the mind, the role of micro rests to counterbalance daily stress, and why she encourages moving emotions through the body instead of sitting in them. Nahid also discusses, with host Gabby Sanderson, why modern gyms can overstimulate the nervous system and cultivate an unhealthy rather than healthy culture. Alongside, Nahid offers some suggestions for different movements to help process different emotions, plus suggests some sneaky techniques for taking restorative min-breaks during the workday, without anyone noticing. Tune in to learn simple, science-backed ways to soothe your system, release held stress, and find a calmer, more balanced rhythm in your life. (*And keep an eye out for Friday's bonus episode with more from Nahid!) To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ To follow Nahid on Instagram: https://www.instagram.com/thehumanmethoduk/ Nahid's Website: https://www.thehumanmethod.co.uk/  

Welcome to this bonus episode of The Happier Life Project with host Gabby Sanderson. We're following on from Tuesday's main episode with Dr. Aimie Apigian, and today we're diving even deeper. This bonus conversation explores the powerful connection between relationships and trauma; how to support someone close to us who is struggling, and the vital inner work we need to do when their trauma responses trigger our own. Dr. Aimie is a double board-certified physician in Preventive and Addiction Medicine, and founder of the Mind-Body-Biology Institute. She's changing the way we understand trauma by showing us that it isn't just stored in the mind—it's stored in the body at a cellular level. Her brand-new book, The Biology of Trauma (with a foreword by Dr. Gabor Maté), has just been released. This conversation was recorded shortly before publication, so you'll hear Dr. Aimie sharing her insights right as the book was about to launch. If you haven't already, make sure you go back and listen to Tuesday's episode too as it's packed with even more tools and insights. As a practical takeaway, Dr. Aimie has also shared her 5-Day Nervous System Reset, a resource with five somatic exercises (worth $99) designed to calm and reset your body for those who purchase the book: http://biologyoftrauma.com/book Whether you're on your own healing journey or walking alongside someone else on theirs, this bonus episode offers practical tools and compassionate insights to help you navigate those challenges. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ For all links Dr Aimie Apigian: Instagram: https://www.instagram.com/draimie/ LinkedIn: https://www.linkedin.com/in/dr-aimie-apigian YouTube: https://www.youtube.com/c/DrAimieApigian Website: https://biologyoftrauma.com/ Podcast: https://biologyoftrauma.com/biology-of-trauma-podcast/ Book: http://biologyoftrauma.com/book    

Trauma isn't one-size-fits-all; it exists on a spectrum, from quiet emotional wounds to experiences that reshape an entire life. Living through it is hard enough, but revisiting or reliving it can feel even more overwhelming. Joining host Gabby Sanderson is Dr. Aimie Apigian, double board-certified physician in Preventive and Addiction Medicine, founder of The Mind-Body-Biology Institute, and author of the groundbreaking new book The Biology of Trauma, with a foreword by renowned expert in trauma and addiction Dr. Gabor Maté. In this conversation, Dr. Aimie shares her journey into understanding trauma, revealing how it's not only stored in our minds but also in our cells, and why this matters for both mental and physical health. Dr. Aimie explains the crucial differences between stress and trauma, and why time does not heal trauma, but can worsen its effects. She also explores the role of numbing and self-protection, and highlights the importance of creating safety in healing. The Biology of Trauma is a groundbreaking book that explores the science of how the body experiences trauma, why it holds on, and what it needs for healing. This empowering episode offers fresh insights and practical steps drawn from the book to help navigate trauma responses and move towards a healthier, more authentic life. Make sure to tune in on Friday for the next bonus episode, where Dr. Aimie dives deeper into how trauma shapes our relationships and what we can do about it. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ For all links Dr Aimie Apigian: Instagram: https://www.instagram.com/draimie/ LinkedIn: https://www.linkedin.com/in/dr-aimie-apigian YouTube: https://www.youtube.com/c/DrAimieApigian Website: https://biologyoftrauma.com/ Podcast: https://biologyoftrauma.com/biology-of-trauma-podcast/  

Welcome to the very first bonus episode of The Happier Life Project! From now on, alongside our regular Tuesday deep-dive episodes with expert guests, we'll be dropping shorter, lighter episodes every Friday. These bonus episodes will explore a wider range of topics, share extra content from the main shows, introduce meditations we're loving, or even offer a behind-the-scenes peek into the world of My Possible Self. The idea? To help you head into the weekend feeling good. In this first Friday edition, we're tackling the back-to-scaries, that mix of excitement and nerves when starting something new or returning after a break. Whether you're heading off to college or university, beginning a new job, returning after the summer holidays, or even picking up a brand-new hobby, those flutters of anxiety can sometimes overshadow the excitement and bring on feelings of dread. But you're not alone. Gabby and fellow My Possible Selfer Chlo Hodgkinson are here to share support, encouragement, and insights to help you calm the nerves, ease the transition, and find a little more joy in the journey ahead. So, join us for this uplifting first bonus episode and discover how to turn the back-to-scaries into a fresh start you can actually look forward to. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ To follow Gabby on Instagram: https://www.instagram.com/radiogabby/ To follow Chlo on Instagram: https://www.instagram.com/chlohodgkinson/

Welcome to a brand-new season of The Happier Life Project! Gabby Sanderson is back with fresh conversations designed to bring you practical tools, insights, and inspiration for living a happier life. To kick things off, our The Happier Life Project host is joined by friend of the show Britt Frank; author, speaker, and licensed neuropsychotherapist. Britt's the author of The Science of Stuck, The Getting Unstuck Workbook, and her latest book, Align Your Mind which will be the main theme of the episode.  In this conversation Britt unpacks the powerful concept of aligning your mind, which means bringing your thoughts, emotions, behaviors, and inner parts into harmony so they work together rather than against each other. Gabby and Britt explore what happens when different parts of you are pulling in opposite directions, and how to stop fighting yourself and start moving forward. They also dive into what's going on when other people's parts are driving their behavior, and why that can so easily trigger our own.  Along the way, Britt explains how shadow work can bring clarity to the parts of ourselves we tend to keep hidden, and how the quiet magic of micro-yeses; those small intentional steps, can lead to lasting transformation. Tune in and learn how to quit the mental tug-of-war, align your mind, and start creating real change today. This season, you'll get the usual deep-dive episodes every Tuesday, plus look out for our new bonus episodes every Friday! Quick hits of advice, fresh perspectives, and extra content from the my Possible Self team to carry you into the weekend feeling good. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ For all things Britt Frank visit: https://www.brittfrank.com/ To follow Britt on Instagram: https://www.instagram.com/brittfrank/

Let's get curious about our drinking habits! In this episode of The Happier Life Project we are looking at the role alcohol plays in our life; as a comforter, socializing tool, way to relax, blow off steam, or avoid uncomfortable emotions. Guest Amanda E. White is a licensed therapist and the creator of the popular Instagram account @therapyforwomen Amanda also hosts the podcast “Recovered-ish” and is author of the book “Not Drinking Tonight” and its corresponding workbook. Not Drinking Tonight isn't a manuscript to help you stop drinking. Not Drinking Tonight is the first book to help you address the root issues that cause you to reach for a drink, while helping you unpack your relationship with alcohol. Chatting to host Gabby Sanderson, Amanda discusses why you don't need to hit rock bottom - or label yourself an alcoholic - to review your relationship with booze and make some positive changes to your drinking habits. Amanda also chats with Gabby about some of the most common reasons people turn to the bottle, and why it often tends to be more about the ritual leading up to taking that first sip, such as popping the cork when the girls come over, or kicking back after a long day and pouring yourself a glass, or switching on the match and opening a can, that is the most satisfying part. Amanda also touches upon the effect alcohol plays on our mental health and addresses the myth that a glass of something a day is actually good for us (spoiler alert, research has since dispelled). Gabby and Amanda talk about the pros and cons of taking part in dry (or damp) January and Amanda explains how by removing alcohol, we have the opportunity to build a life we don't want to escape from. Amanda is the founder of the group therapy practice, Therapy for Women Center, based in Philadelphia serving clients across the US. She has been featured in notable publications such as Forbes, Washington Post, Shape, Women's Health Magazine, and more. *Note this episode is a repeat broadcast To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: @mypossibleself For all things Amanda E White visit: amandaewhite.com To follow Amanda on Instagram: @therapyforwomen

None of us had a perfect childhood; we are all carrying around wounds and behaviours that don't serve us. But what if we could break free from unhealthy family patterns to liberate the way we live and love?  As children we observe and absorb everything around us. And we teach ourselves to behave in a way that helps to make us feel safe. But at what cost? Have we developed coping mechanisms and strategies to try to feel more worthy, prioritized, safe, like we belong? Could we have developed trust issues because we witnessed our parents keep secrets? Do we struggle with perfectionism because our caregivers rewarded our good behaviour and achievements, but punished or ignored us when we didn't live up to their standards?  When we start to unpack the significant impact and deep conditioning that our roots and origin wounds have on our relationship patterns - past and present - we start to recognise our triggers and coping mechanisms that might actually be doing more harm than good. But it doesn't have to be that way, says licensed marriage and family therapist and author of the best selling book ‘The Origins of You' Vienna Pharaon. Vienna is a licensed marriage and family therapist and one of New York City's most sought-after relationship therapists. Vienna has practised therapy for more than fifteen years and is the creator of @mindfulMFT on Instagram where she is helping over 700K people around the world heal their childhood wounds. Vienna shares the five major origin wounds that most struggle with; consciously or subconsciously. She also explains how the healing journey begins by exploring what we have learned as a child - how to relate to others, ourselves, and the world around us. Host Gabby and Vienna also talk about identifying triggers, which could be unresolved wounds trying to get our attention. And how we can shift our patterns and habits to create a new healthier path for ourselves. *Note this episode is a repeat broadcast To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: @mypossibleself For more on Vienna Pharaon: https://viennapharaon.com/ To follow Vienna on Instagram: https://www.instagram.com/mindfulmft/  

Emotions play a crucial role in our overall mental health, acting as both messengers and influencers of our psychological well-being. Positive emotions like joy, gratitude, and love can enhance mental resilience, foster strong social connections, and improve our ability to cope with stress. But on the flip side, the more challenging emotions such as sadness, anger, jealousy or anxiety, if persistent and unaddressed, can contribute to mental health issues and illness.  Understanding and managing our emotions has a positive impact on our wellbeing. By recognizing and processing our emotions, we are better equipped to deal with life's challenges, manage strong feelings, achieve better emotional balance, enhance our mental clarity, and improve our overall quality of life. But how do we learn to manage our emotions more effectively? For many we can feel at the mercy of our feelings, unaware that by drawing from simple techniques from within, we can help mitigate their intensity and reduce overwhelm.  This is where Dr Emma Hepburn comes in. An award winning clinical psychologist, lecturer, author and illustrator, Dr Emma has written and illustrated the books ‘A Toolkit For Happiness', ‘A Toolkit For Modern Life' and most recently ‘A Toolkit for Your Emotions - 45 Ways To Feel Better'. Dr Emma Hepburn is also one of the most well-known psychologists on Instagram as @thepsychologymum and has won numerous awards for her contribution to mental health awareness. Dr Emma talks to The Happier Life Project host Gabby about how emotions are made and where they come from. She shares how emotional habits are created and what it means to be on the emotional roller coaster of life, with all of its loop the loops. Dr Emma also explains how our past history and experiences influence our brain and body to create an emotional response; and ways we can objectively step back to review if how we are feeling is more of an echo from the past, rather than an appropriate response to the present.  Dr Emma reveals some of her favourite tools to manage more difficult emotions and suggests ways we might break emotional patterns that are not helpful to us. The expert psychologist also explains why we should never feel ashamed of our emotions and how we can positively influence others towards the feel good feelings too. 'A Toolkit for Your Emotions' helps readers to navigate and understand their emotions effectively. Taking a deep dive into how we feel, Dr Emma explains all the tools we need to intercept and redirect challenging emotions by offering practical strategies, exercises, and insights. Each topic is illustrated with Dr Emma's well-loved illustrations to make them accessible, meaningful and memorable.  *Note this episode is a repeat broadcast To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To purchase 'A Toolkit For Your Emotions' on amazon: https://amzn.eu/d/aXJOfnI To follow Dr Emma Hepburn on Instagram: https://www.instagram.com/thepsychologymum  

"What if I die before I have the chance to exist?" An existential crisis, or existential dread, can be described as persistent negative feelings and emotions linked to questioning the value of your life and how you are spending it. An existential crisis may result from intense feelings of despair as you consider questions like, "What is the point?” or “Why does any of this matter?” And these strong emotions can increase when your questions remain unanswerable. An existential crisis can happen to anyone, leading many to question their existence, identity and purpose in life. Experiencing an existential crisis may cause you to feel angry, helpless, lost, panicked and is usually accompanied by dread, anxiety, stress and depression; often to such a degree that they disturb your normal functioning in everyday life. But it doesn't have to be a bad thing or something to fear. Experiencing an existential crisis forces you to examine your life and consider “how can I show up in the world that means something to me?” Dr. Sara Kuburic is an existential psychotherapist, speaker, essayist, columnist, consultant, influencer and author of ‘It's On Me. Accept hard truths, discover your self, and change your life'. IT'S ON ME is a guide to identifying self-loss, and discovering the freedom that comes from taking responsibility for how we live. It offers an enlightening blueprint to find your own answers to the questions “who am I?” and “why am I here?” Known as the millennial therapist online (with over 1.7 million followers on Instagram), Dr. Sara believes that “in order to be who we truly are, we need to shelve who we are not.” Dr Sara talks about how her own existential crisis changed the trajectory of her entire life and put her on the path to a life of alignment, authenticity and purpose. Host Gabby and Dr. Sara also talk about the mental health ramifications of not living a life true to your beliefs and values… and how it's so easy to get lost in the labels and expectations of family, friends, work and society, so you don't even realise who you have become isn't who you are supposed to be. Dr. Sara is a passionate advocate for being the leading character of your own life. She believes we need to stop pretending and choose the truth. To all who feel lost, it's never too late to steer yourself home. *Note this episode is a repeat broadcast  To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ For all things Dr. Sara Kuburic: https://www.sara-kuburic.com/ To follow Dr. Sara Kuburic on Instagram: https://www.instagram.com/millennial.therapist/  

Breakups can shake your world; emotionally, mentally, and even physically. In the final episode of our romantic relationships mini-series, we're diving into the pain of separation, the grief that follows, and how to take care of your mental health in the aftermath of heartbreak. When it comes to our mental wellbeing, the ending of a relationship or the loss of someone we love can leave a profound impact. Going through a breakup often brings a wave of intense emotional pain, sometimes even physical pain,  that can leave us feeling vulnerable, deflated, anxious, and stuck on repeat. The mind races with memories, what-ifs, and alternate outcomes, as we struggle to come to terms with someone no longer being part of our life. Feeling sadness, loneliness, low self-esteem, and a loss of motivation is completely normal during heartbreak. But if we isolate ourselves or get consumed by these feelings for too long, there's a risk of falling into deeper mental health struggles, such as anxiety disorders or depression. To help us make sense of this emotional rollercoaster, host Gabby Sanderson is joined by certified dating and relationship coach Adrienne Everheart. Adrienne is a feminine energy therapist, bestselling author of '500 Ways to Talk to a Man', and the creator of the “ABCs to Get Him Back” program. She's helped countless women heal after heartbreak, rebuild their confidence, and move forward from relationships that were no longer serving them. In this powerful conversation, Adrienne shares insight into why, after a breakup, people often obsess over what could have been, rather than what actually was. She explains how the grieving process is deeply personal, with no one-size-fits-all timeline for healing, and offers advice on navigating tricky dynamics with mutual friends when a breakup disrupts the social circle. The episode also delves into the psychological science behind breakups, depression, and grief and how they can trigger deep wounds to come to the surface, such as abandonment issues. Adrienne highlights why every relationship carries valuable lessons and provides practical guidance on rebuilding self-worth, restoring confidence, and opening the heart again to call in the kind of love that truly aligns. Whether you are moving on or holding onto hope, this episode offers support, perspective, and reassurance that healing is possible, no matter how deep the hurt. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/ For more on Adrienne Everheart and her courses: https://everheartcoaching.com/ To join Adrienne's love academy: https://iheartloveacademy.mn.co/ To follow Adrienne on Instagram: https://www.instagram.com/adrienne_everheart_/ To watch Adrienne's videos: https://www.youtube.com/@AdrienneEverheart  

When we explore the link between sex and mental health, it becomes clear that many complex factors are at play. A satisfying and healthy sex life can support emotional wellbeing and boost our mental health. But on the flip side, unenjoyable or painful sex can contribute to anxiety, low mood, and emotional distress. Despite how central sex is to many of our lives, it remains a deeply stigmatised topic. That silence can leave many of us struggling in shame, unsure where to turn for support. In this episode of The Happier Life Project, as part of our mini-series examining romantic relationships and wellbeing, host Gabby Sanderson is joined by Kate Moyle, a psychosexual and relationship therapist who works with individuals and couples navigating difficulties in their sex lives or questions around sexuality. Kate is the host of 'The Sexual Wellness Sessions Podcast', a regular media voice on sex and relationships, and the author of 'The Science of Sex'. In this open and eye-opening conversation, she and Gabby delve into why sex still feels so taboo, how suppression impacts wellbeing, and how performance anxiety shows up in the bedroom. They also discuss why many women find it difficult to express their sexual needs, how self-pleasure and healthy communication can enhance mental and emotional health, and the common emotional fallout of “sex with an ex” or “friends with benefits” when expectations don't align. Plus, Kate explains why we need to retire the word “clean” when talking about sexual health checks, and how the words we use, and the openness we bring, shape our experience of intimacy. Let's get comfortable with the uncomfortable, and start having healthier conversations about sex. To download the free My Possible Self App: https://mypossibleself.app.link/podcast

Continuing The Happier Life Project's ‘relationship month' series, this week's episode takes a powerful look at narcissists, narcissistic abuse, and toxic relationships with Dr. Jaime Zuckerman, licensed clinical psychologist, media contributor, and global expert in narcissistic abuse. Dr. Z is a three-time published author and host of the podcast Next Up: Narcissism. A leading relationship coach for those experiencing narcissistic abuse, she's also the founder of The Z Group, a private therapy practice specializing in anxiety, depression, and complex relationship dynamics. With years of in-depth research into narcissistic behavior, Dr. Z has empowered people around the world to break free from emotionally abusive relationships. In conversation with host Gabby, Dr. Z unpacks the traits and tactics commonly used by narcissists, revealing why platforms like social media and dating apps offer ideal conditions for manipulation. She also sheds light on the type of person narcissists often target, and clears up a widespread myth: a toxic relationship doesn't always mean a narcissist is involved. Dr. Z shares why it often takes several attempts to leave a narcissistic abuser, whilst outlining the essential steps to take when you're ready to get out for good. Her insights offer hope, clarity, and a powerful reminder that healing is always possible. To download the free My Possible Self app: https://mypossibleself.app.link/podcast

Dating and communication, whether with a partner or potential partner, can feel overwhelming and confusing. But with the right tools, it can actually be empowering… and even fun! In this episode of The Happier Life Project, we continue our mini-series on romantic relationships and mental health by focusing on one of the most important skills in love: communication. Criticism, defensiveness, silence, or feeling misunderstood are all signs of a communication breakdown. When communication goes wrong, it can seriously impact your confidence and self-worth. In a relationship, healthy communication is essential for navigating stress, de-escalating conflict, and staying emotionally connected. To communicate well means expressing yourself in a clear, confident, constructive and respectful way. When you bring this mindset into your dating life, you can avoid unnecessary confusion and heartache. This week's guest is Hayley Quinn, one of the UK's leading dating coaches for both men and women. She's on a mission to make dating great again! In her conversation with host Gabby, Hayley shares practical advice on how to communicate when someone you're dating goes quiet, and what to say when you want to address defining the relationship. Hayley also explains why that elusive “spark” isn't always a reliable sign of compatibility, and how to spot when dating is being used to avoid uncomfortable emotions. Plus, Hayley calls out the unrealistic fairy tale narratives we've inherited (yes, Disney, she means you) and reminds us that real love is built, not magically bestowed. If you're dating, thinking about dating, or simply want to become a better communicator in your relationship, this episode is packed with relatable insights and helpful advice. To download the free My Possible Self app: https://mypossibleself.app.link/podcast

While the team at My Possible Self is busy behind the scenes working on a podcast revamp for the new season, we didn't want to go too quiet on you until September! So The Happier Life Project is bringing you a handpicked selection of standout episodes from our archives, starting with a mini-series all about mental health and romantic relationships. In the first of five episodes, Gabby welcomes Therapy Jeff, a licensed professional counselor based in Portland. With millions of followers on TikTok and over 1.2 million on Instagram, Jeff is known for his bite-sized, relatable relationship content that regularly goes viral. He's also the author of the book 'Big Dating Energy' and host of the popular relationship podcast 'Problem Solved'. Together, Gabby and Jeff dive into the joys and pitfalls of online dating; from finding your dream match to receiving an unsolicited 'dick pic' and everything in between. Jeff shares his expert advice on spotting the early red flags on dating apps, handling the dreaded ghosters, crafting an authentic and enticing profile, and offers his top five tips for attracting the right match. Jeff and Gabby also have some fun exploring the best (and worst) opening lines after a match. So whether you're deep in the dating trenches or just dipping a toe into the app pool, this episode is packed with laughs, lessons, and everything you need to swipe smarter and navigate the world of online dating with more confidence. To download the free My Possible Self app: https://mypossibleself.app.link/podcast

Congratulations on completing the Month of Mindfulness Challenge!

Generosity is about turning away from self-focused actions and offering our time and attention to the needs of others. It doesn't have to be monetary or material, generosity can be as simple as giving someone your full, undivided attention in a conversation, offering a smile to a stranger, or helping someone with a task they're struggling with. Generosity is the last of the nine main attitudes of mindfulness, so what better way to close your month of mindfulness challenge than learning how we can implement more generosity into our lives. It reminds us how small, intentional acts of giving can make both our inner and outer worlds, better places to live in.  To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Contentment means feeling at peace with who you are, where you are, and what you have. In a world that constantly throws us curveballs and sends messages suggesting we need more to be happy, it's easy to lose sight of this. But mindfulness can help us reconnect with a sense of inner well-being and self-satisfaction, without needing validation from the outside world. In today's practice, try this simple mindfulness exercise to help shift your focus toward what you do have, rather than what you don't. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

The practice of mindfulness includes nine key pillars or attitudes, these are: non judging, gratitude, patience, a beginner's mind, trust, non-striving, acceptance, letting go, and generosity. The attitudes support each other and are deeply interconnected. Throughout the month of mindfulness challenge we have been making our way through these pillars and today we are practicing letting go. Letting go means releasing the emotional baggage that weighs us down; whether it's past regrets, unresolved issues, or fears about the future. These burdens can prevent us from living fully and freely. So there's no time like the present to practice letting go of any stress, fears and negative emotions. Host Gabby will guide you through a meditation that uses visualization, breathwork, and relaxation techniques to help you let go and release what no longer serves you. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.   To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

This guided meditation is designed to help you find clarity, focus, and a calm sense of control... even on your busiest days. Led by mindfulness practitioner and founder of Mynd, Andrew Swiney, this short session will guide you to quiet mental distractions, reset your energy, and re-centre your attention so you can move through your day with more purpose and productivity. Whether you're preparing to start a task, feeling scattered, or simply need a mindful pause, this practice will help you shift into a more focused and present mindset. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.   To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Start your day in the best possible way by adding a little mindfulness to your morning routine. In today's challenge, host Gabby shares two short and simple mindful exercises to help you begin your day with clarity and calm. If your morning has already passed, no worries, just make a note to try them out tomorrow instead. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Acceptance means noticing your experience and simply acknowledging it, rather than judging it as good or bad. Many of us grow up with the belief that we need to constantly achieve, improve, or become something more. We're taught, often subtly, that we must “make something” of ourselves. These unspoken expectations can lead us into a cycle of striving and struggle, always chasing the next achievement, purchase, or version of ourselves that we think will finally bring happiness. In this mindfulness meditation, you're invited to pause — to recognise where you are, as you are — and practice accepting your current state without needing to change it. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Progressive muscle relaxation (PMR) is a stress-management mindfulness technique. The idea behind PMR is that there is a relationship between a person's mind and body. It works by helping to relieve physical tension, such as tight, aching muscles, through a simple process of tensing and relaxing specific muscle groups. PMR is a two-step practice: first, you actively tense targeted muscles; then, you release that tension and pay attention to how your body feels in its relaxed state. This technique can help reduce overall stress and physical discomfort, and support a greater sense of calm when you're feeling anxious. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.   To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Mindful eating is a powerful technique that helps you slow down, increase your awareness of food, and build healthier eating habits, all while strengthening your relationship with what you eat. In the second of two mindful eating sessions in the Month of Mindfulness Challenge, Gabby shares ways to shift from mindless, to mindful eating, followed by a guided exercise to help you put it into practice. You'll need a small piece of food such as a raisin, grape, cooked pasta, orange slice, piece of cheese, or square of chocolate. The more mindful you become throughout your day, the more naturally mindfulness will extend to how you eat helping you make more intentional and informed choices. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Mindful eating is about tuning into how you feel while you eat, paying attention to the experience with awareness and intention. Being more mindful with food can support better digestion, help you feel satisfied with less, and lead to healthier, more conscious choices. It can also free you from unhelpful eating habits and patterns. In today's challenge, Gabby shares simple, practical ways to bring more mindfulness to your meals, with an invitation to try a few and see what works best for you. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Non-striving is one of the core principles of mindfulness. It's the conscious decision to let things be as they are, without immediately reacting or trying to change them. With the mindfulness attitude of non-striving, there is no goal other than to simply be yourself. It's about trying less and being more. Today's challenge is an invitation to do just that: to sit and be with yourself for a few minutes, something we often avoid at all costs. Host Gabby will gently guide you into and out of this meditation. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

The five C's of self-esteem are: Competence, Confidence, Character, Connection, and Caring. Day 20 of the Month of Mindfulness Challenge invites you to reflect on each of these key areas, to check in with yourself and assess where you are, and consider what small actions you can take to grow and strengthen your self-esteem. For this challenge, you'll need a pen and paper, or you can use your laptop or the notes app on your phone, as you take a few mindful moments to rate your personal scores for each of the five C's and explore how to build on them. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

A fundamental part of learning to meditate is learning to trust yourself; your instincts, your sensations, and your emotions. In mindfulness, we often say the body holds more wisdom than the mind. Practicing the mindful attitude of trust means tuning in and learning to listen to that wisdom. This practice is about taking responsibility for being yourself, and learning to honour and trust your own experience, just as it is. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Host Gabby gently guides you through a calming meditation designed to help you examine your current mindset, shift your emotional state, and intentionally invite in positive energy. This practice encourages you to let go of negativity and create space for uplifting thoughts, empowering intentions, and a renewed sense of well-being. Whether you're feeling low, tense, or simply in need of a mental reset, this session will help you boost your mood and reconnect with the energy you want to carry into your day. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

A Beginner's Mind is a powerful aspect of mindfulness, it means approaching each moment as if you're seeing it for the very first time. When we cultivate a beginner's mind, we open ourselves to fresh perspectives and possibilities, rather than falling into automatic habits or old patterns of thinking. This mindset helps us let go of assumptions and view people, situations, and experiences with curiosity and openness; creating space for change, growth, and greater awareness. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

The Eye of the Hurricane meditation offers a powerful way to step back from the chaos of the world around you (the hurricane), and turn inward toward stillness and peace (the eye). Using the metaphor of a hurricane, this practice guides you to connect with the calm, silent center within. Through your breath, you'll learn to become like the eye of the storm: aware of the surrounding challenges, but no longer swept away by them. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Too many people struggle with low self-esteem and a lack of confidence, often driven by persistent negative thoughts. But meditation can be a powerful tool for building self-confidence. Confidence isn't about being perfect, it's about having a clear mind and a positive connection to your goals. Mindfulness helps by increasing your self-awareness. It teaches you to notice your thoughts without judgment, and understand how they influence your emotions and behavior. In doing so, you can start to reduce insecurity, quiet self-doubt, and restore a sense of inner confidence. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

The body scan is one of the most effective ways to begin a mindfulness meditation. Its purpose is to help you tune in to your body, reconnect with your physical self, and observe any sensations you're experiencing without judgment. While many people find the body scan deeply relaxing, when practised with intention, it also strengthens your ability to focus and be fully present in your life. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Not everyone has time to spend hours on mindfulness each day, but even short bursts of meditation can offer real benefits. In today's practice, host Gabby guides you through a quick mindful meditation to ease feelings of unease, specifically targeting anxiety that shows up in the belly. That sinking feeling, butterflies, tightness, nausea, digestive discomfort, or pain, this session is designed to help calm those physical symptoms and bring a sense of relief. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

There are many reasons we experience negative thoughts; including stress, worry, and difficult life events. Mindfulness is a powerful tool for noticing these unhelpful thoughts and breaking the cycle. In fact, research shows that regular mindfulness practice can lead to measurable positive changes in the brain, behavior, and overall emotional well-being. In today's session, Dr Elisha Goldstein shares three simple, science-backed strategies to help you shift out of negative thinking and into a more grounded state of mind. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

When we meditate, we practise developing patience every time we notice the mind has wandered and gently bring it back. In day eleven of the Month of Mindfulness Challenge, host Gabby offers two mindful patience exercises for you to try. The first is a simple practice called the Bell Exercise, designed to help build patience and prepare for high-frustration moments. The second is a longer session, where Gabby guides you into a meditative state to help you cultivate patience, enjoy the present moment, and accept the natural unfolding of life. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Mindful walking combines the benefits of physical activity with the calming power of mindfulness, supporting both your mental and physical well-being. Instead of rushing from one place to another, a mindful walk encourages you to slow down, tune into your body, and appreciate your surroundings through the senses. Adding mindful walking into your week can help reduce the effects of stress, ease symptoms of anxiety and depression, improve focus and attention, support your heart health and immune system, and give your mood a natural boost. So grab some comfy shoes — and let's go! Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

"Dropping Anchor" is a powerful grounding technique designed to help you stay steady in the midst of emotional turbulence. It can be used to manage difficult thoughts, feelings, memories, urges, and physical sensations more effectively. Rooted in ACT (Acceptance and Commitment Therapy), this practice is taught and narrated by Dr Russ Harris — therapist, trainer of health professionals, and author of The Happiness Trap (along with eight other books). This is a fantastic centering exercise to keep in your mental health toolkit, for whenever life feels overwhelming or chaotic. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Water is involved in nearly everything our body does, yet we often take it for granted. Today's practice is a simple mindful hydration exercise that combines the benefits of meditation and hydration into a single, easy action. It only takes a couple of minutes and can have a powerful impact on your mind and body. Some of the benefits of mindful hydration include: Calms and grounds your mental state Improves gut health Enhances sleep quality Reduces stress levels Lowers risk of migraines and headaches Boosts mood and cognitive function Increases blood flow and energy levels Improves concentration and productivity Helps lower levels of anxiety and depression And of course, it keeps you well hydrated! So grab a cup, glass, or bottle of water, and give this mindful practice a try. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Scientists have found that practicing gratitude can offer powerful health benefits. It may make you happier, reduce anxiety, and boost your immune system. Research also shows it can increase optimism, relieve depression, improve sleep, lower blood pressure, and strengthen relationships. This short session guides you to reflect on what you appreciate in your life — the big things, the small things, and everything in between. Practicing gratitude means consciously recognizing and appreciating the positive aspects of your life. By doing this exercise, you will begin to feel yourself more grounded and grateful for what is in your life right now. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

Today's practice is a simple mindful meditation to help you ease into your work day with clarity and calm. Written and narrated by Jade Langridge, the founder of Blossom Therapies, a holistic practice offering Counselling, Hypnotherapy, Reiki, Intuitive Energy Healing, and Light Language, this session gently prepares your mind and body for the day ahead. Whether you're heading into a busy office or starting work from home, take a few moments now to ground yourself and begin your day with intention. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Today's mindfulness practice is all about tuning into your senses, bringing awareness to what you can see, hear, taste, touch, and smell, along with any thoughts that arise. By gently guiding your attention through each sense, this meditation helps anchor you in the present moment and calm a busy mind. It's a simple yet powerful way to reconnect with your body and surroundings. Let's take a few minutes to slow down and come back to our senses. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Leaves on a stream is a powerful mindfulness technique used in Acceptance and Commitment Therapy (ACT) to help you cope with difficult thoughts and feelings. It's based on a practice called cognitive defusion, which helps create distance between you and your thoughts, as a way to reduce the power they have over us. In today's exercise, you'll visualise a gentle stream. As thoughts arise, simply notice them, place each one on a leaf, and watch as it floats away. No need to control or change them,  just let them come and go. This is a moment to practice acceptance, create space, and gently cope with what's on your mind. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

When anxiety creeps in, our bodies often brace without us even realizing it. In today's practice, psychologist and founder of the Mindful Living Collective, Dr. Elisha Goldstein, shares a simple yet powerful anxiety hack to help you recognize tension, release it, and refocus your attention. To close the practice, Dr. Elisha will gently guide you through a minute of diaphragmatic breathing — helping you return to calm, steady ground. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself