Life is stressful, full of ups and downs, pressures and worries… The purpose of The Happier Life Project is to dive into some of these obstacles, huddles, fears and reasons for distress and teach you simple, actionable tools and techniques, to help you on your way to living a happier life.
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
The more time we spend in mindful awareness; of our surroundings, body, or thoughts, the more we learn to simply observe without rushing to judge or critique. Today's practice invites you to reflect on your day with openness and honesty, free from self-judgment. In this short guided meditation, you'll be gently encouraged to notice what's present without labelling it as good or bad — just allowing it to be. Let's make room for self-awareness, acceptance, and a little less self-criticism. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Join our Month of Mindfulness Challenge; 30 days of short daily practices to help you slow down, check in, and care for your mind. Sometimes we wake up and jump straight into the day without checking in with ourselves. Our minds rush ahead to what's next or drift back to what's already happened, rarely pausing to notice how we actually feel in the here and now. For Day One of the Month of Mindfulness Challenge, we're slowing things down. Today's simple practice is all about arriving; taking a few quiet minutes to ground ourselves through breath, reconnect with our body, and gently ease into the present moment. Let's begin this journey together by making space to just be — grounded, calm, and aware. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
This episode of The Happier Life Project explores the idea that living well might not come from doing more, achieving more, or constantly striving; but from embracing less. What if the key to a fulfilling life lies not in endless productivity, but in recognizing our limitations and finding peace in the life we already have? Bestselling author of ‘Four Thousand Weeks' and ‘The Antidote' Oliver Burkeman joins the show to talk about his newest release, ‘Meditations for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts'. A former Guardian columnist and contributor to The New York Times, The Wall Street Journal, and New Philosopher, Burkeman is known for his deep, compassionate insights on time, mortality, and the pursuit of a meaningful life. This conversation delves into the psychological strain of relentless self-improvement, the illusion of ever having everything under control and being on-top of things, and the calm that emerges when we stop chasing the idea of finally having everything figured out. Burkeman challenges the very premise that life can ever be truly mastered, and the damaging belief that we're somehow incomplete until we do. Instead, he invites us to let go of the idealised life and begin a more liberating journey, grounded in acceptance and intention. Chatting to host Gabby Sanderson, Oliver shares how changing our relationship with avoided tasks can create a surprising sense of freedom, and how embracing our limitations can lead to greater clarity, connection, and purpose. The “recovering productivity geek” also reflects on why being truly present matters more than chasing endless to-do lists, why fearing the future is futile, and how accepting the limits of time might be the most liberating shift we can make. This episode offers grounded, thoughtful insights for anyone feeling overwhelmed by the pace of modern life and looking for a calmer, more meaningful way to live. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself Oliver's website: https://www.oliverburkeman.com/ Sign up for Oliver's free newsletter The Imperfectionist: https://www.oliverburkeman.com/the-imperfectionist To follow Oliver on social media: https://x.com/oliverburkeman
In today's hyperconnected world, we're constantly scrolling, checking notifications, and juggling multiple digital distractions. But what is the true cost to our mental health and overall wellbeing? In this episode of The Happier Life Project, host Gabby Sanderson is joined by Dr. Anastasia Dedyukhina, a leading global expert in digital wellbeing, two-time TEDx speaker, and bestselling author of Homo Distractus. Once a senior executive in the tech industry, Dr. Dedyukhina made a bold decision: she gave up her smartphone for 1.5 years. The result? A profound transformation in her focus, productivity, and overall quality of life. That experience led her to found Consciously Digital, a global network of over 150 digital wellbeing coaches and the first-ever ICF- and NBHWC-certified digital wellbeing program. Through her work, she's helping people everywhere take control of their relationship with technology. In this enlightening conversation, Gabby and Dr. Anastasia Dedyukhina delve into the profound ways technology is reshaping our behavior and mental health. They explore the hidden impacts of tech addiction and screen overwhelm, offering insights into how we can set healthier boundaries without disconnecting entirely. They also touch on how women, in particular, can be more vulnerable to the emotional toll of technology, from the pressures of curated online lives to the anxiety-fueled habit of doomscrolling that disrupts sleep, focus, and overall wellbeing. In addition, Dr. Anastasia unpacks what digital wellness truly means and shares practical, everyday tips for managing technology mindfully in our fast-paced, always-on world. For anyone feeling the weight of constant connectivity, this episode offers a refreshing perspective on how to reclaim focus, balance, and wellbeing without completely unplugging from the digital world. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself Dr. Anastasia Dedyukhina's website: https://www.anastasiadedyukhina.com/ Consciously Digital website: https://www.consciously-digital.com/ To purchase Dr. Anastasia's ‘Homo Distractus' book: https://www.consciously-digital.com/book
In honour of Stress Awareness Month, The Happier Life Project joins forces with The Motivation Mindset podcast for a special crossover episode—bringing together two powerful platforms to explore practical ways to manage stress, boost mental well-being, and reclaim your calm. Risa Williams, psychotherapist, time management coach, author, and host of the award-winning productivity podcast The Motivation Mindset, joins us to mark Stress Awareness Month 2025 and this year's theme, #LeadWithLove, by diving into her empowering latest book, 'Get Stuff Done Without the Stress'. In this episode, host Gabby shares some of her favourite tools from the book, while Risa explains the psychology behind why they work so well. Risa also offers strategies for shifting away from hustle culture, toxic productivity, and harsh self-talk, guiding us toward approaching our goals with kindness, calm, and clarity. We explore what it really means to lead with love in our productivity habits, how we can manage time, tame stress, and boost motivation using practical, compassionate tools, and why rest, play, and self-compassion are not luxuries—they're essential ingredients in actually getting things done. If you've ever felt overwhelmed by your to-do list, burned out by pressure, or stuck in a cycle of procrastination, this episode is for you. Risa shares science-backed, self-compassion-fueled strategies to help you reclaim your time, protect your mental energy, and get things done—without sacrificing your peace of mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/ Risa Williams website: www.risawilliams.com To purchase Risa's book Get Stuff Done Without The Stress: https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874/ And check out The Motivation Mindset podcast in all the usual podcast places.
Stress is a natural part of life — bills, work, relationships, health, and everything in between. A little pressure can actually be a good thing, helping us rise to challenges, stay motivated, and grow. But when it starts to feel constant, overwhelming, or like it's running the show? That's when stress becomes a real threat to our mental and physical health. April is Stress Awareness Month, a time to pause, reflect, and find better ways to cope. This year's theme, #LeadWithLove, encourages us to treat ourselves and others with compassion, even in the most trying moments. So, in honour of that, we're sharing a fantastic stress themed episode from The Happier Life Project archives. In this Ask the Expert special, we put your stress-related questions — sent in via email and social media — to Dr Bernadette Dancy, a stress management specialist, coach, and corporate speaker. With years of experience helping people navigate stress and burnout, Dr Bernadette shares practical mindset shifts and lifestyle tools that dig deeper than the usual “just take a bath” advice. Stress can manifest and present in all kinds of ways, which your questions really demonstrate — from stress eating, to burnout at work, a stressed-out partner, to fertility issues… we've got you covered. Whether you're feeling a little frazzled or on the edge of burnout, this episode is packed with empowering guidance to help you take back control and lead a calmer, more balanced life. You're not alone — and you don't have to just “deal with it.” Let's dive back in. To download the free My Possible Self App: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: @mypossibleself For all things Dr Bernadette Dancy: https://www.bernadettedancy.co.uk/ To follow Dr Bernadette on Instagram: @bernadettedancy_stresscoach/ To learn more about Stress Ed: https://stress-ed.co.uk/ To take the Stress Ed test: https://stress-ed.scoreapp.com/
The Happier Life Project is your go-to podcast for exploring ideas that help you feel good and live better. In this episode, host Gabby Sanderson dives into the transformative world of visualisation and mental fitness, which are powerful tools for building resilience, focus, and emotional strength when faced with life's challenges and striving toward your goals and dreams. Joining Gabby is Maya Raichoora, a trailblazing expert in mental fitness and visualisation. Maya, founder and CEO of Remap Mental Fitness and Nike's first-ever mental fitness and visualisation trainer, brings a wealth of experience, having worked with top athletes, business leaders, and major brands like Amex, LEGO, and PWC. She shares insights from her own inspiring journey and her new book, 'Visualise: Think, Feel, Perform Like the Top 1%'. In this episode, you'll discover Maya's five key areas of mental fitness and the crucial differences between visualisation and manifestation. She explains why elite athletes and business leaders rely on visualisation and how you can get started to experience its benefits. Maya also shares how visualisation builds resilience during tough times, can help with confidence and self esteem and introduces the powerful ‘Predator Mindset' technique to help you take control of your future. Additionally, Maya breaks down the five types of visualisation from her book, which is full of practical tips and exercises to strengthen your mindset, overcome setbacks, help your body heal, and unlock your full potential. Tune in for a compelling conversation with actionable insights and proven strategies to harness the power of your mind, elevate your performance, and create lasting positive change in your life. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow Maya on Instagram: https://www.instagram.com/maya.mental.fitness/ For all things Maya: https://mayaraichoora.com/ To order Maya's book ‘Visualise': https://mayaraichoora.com/visualise
Becoming a parent is often described as one of the most life-changing experiences, filled with love, excitement, and a whole new level of responsibility. But alongside the joy, many new mums experience emotional highs and lows, sometimes more intense than expected. It's completely natural to feel a mix of emotions, but for some, those low moments don't just come and go; they linger and deepen. Postnatal depression (PND) can develop anytime within the first year after birth, often appearing in those early months. In this episode of The Happier Life Project, released just in time for Mother's Day in the UK, we welcome back My Possible Self contributor Chlo Hodgkinson — a personal trainer, women's diet, fitness, and hormones coach, and founder of Chlo & Co Media, a social media company dedicated to the fitness and wellness space. Chlo shares her remarkable journey from pregnancy to parenthood, reflecting on everything from coming to terms with the big news and preparing for a smooth labour, to navigating the emotional challenges of caring for a newborn. She also discusses her experience with postnatal depression, which emerged at the five-month mark and, according to the NHS, affects over 1 in 10 women, sharing how she gradually reclaimed her well-being. Chlo candidly addresses the pervasive mum guilt she continually struggled with, the societal pressure to ‘bounce back' after giving birth, and how she protected herself from the overwhelming social media content directed at new mums. With host Gabby, Chlo also talks about how she found balance between her thriving career and the demands of motherhood, offering listeners an inspiring message of resilience and self-compassion. Through her honest account, we aim to provide understanding, support, and solidarity for mums everywhere. Whether you're a new parent navigating similar challenges or supporting someone through their postpartum journey, tune in for heartfelt insights, practical advice, and the reassurance that it's okay to ask for help. Don't miss this empowering and compassionate episode of The Happier Life Project. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Chlo Hodgkinson on Instagram: https://www.instagram.com/chlohodgkinson/
In this special episode of The Happier Life Project, host Gabby Sanderson switches roles to become the guest, sharing her personal two-year journey of egg freezing. Interviewed by fellow My Possible Self contributor Chlo Hodgkinson—a personal trainer, women's diet, fitness, and hormones coach and business owner—Gabby opens up about the physical, emotional, and financial toll of the process. From making the decision to freeze her eggs to navigating hormone treatments, egg retrieval, and recovery, Gabby breaks down every step. She shares why she was so sure this was the right choice for her, why selecting the right clinic is crucial, and what she wishes she had known beforehand. Gabby is a highly experienced radio and podcast presenter, producer, and journalist, working for leading audio channels in the UK, USA, and Europe. She has been hosting My Possible Self's podcast since its conception three and a half years ago, bringing insightful and meaningful conversations about mental health and wellness, to listeners worldwide. Egg freezing is an increasingly popular option for those looking to preserve their fertility, but it's not always talked about openly. This episode sheds light on the realities of the process, helping to demystify the experience and provide support for those considering it. If you're curious about fertility preservation, considering egg freezing yourself, or simply want an honest conversation about reproductive choices, this episode is for you. Tune in for insights, advice, and an empowering discussion on taking control of your fertility future. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Gabby Sanderson on Instagram: https://www.instagram.com/radiogabby/ To follow Chlo Hodgkinson on Instagram: https://www.instagram.com/chlohodgkinson/
Anxiety. It's something we all experience at one point or another, but for some, it's a constant companion, a heavy weight that can feel impossible to shake off. For many, anxiety becomes a familiar pattern of worrying thoughts, tightness in the chest, and an overwhelming sense of dread that lingers in the background of daily life. But what if everything we've been told about anxiety is only scratching the surface? In this episode of The Happier Life Project, we explore a radically different approach to anxiety with Dr. Russell Kennedy, a physician, neuroscience expert, somatic intuitive, certified yoga instructor, meditation teacher, and professional stand-up comedian. Dr. Kennedy has spent decades grappling with chronic anxiety, and his own journey to understand and heal it led him to develop a groundbreaking method for treatment. He shares his insights in his Amazon #1 bestselling book, The Anxiety Prescription (or Anxiety Rx for our U.S. and Canadian listeners). Dr. Kennedy's approach challenges the traditional understanding of anxiety, proposing that it's not just a mental health condition, but an “alarm stuck in the body.” This shift in perspective has transformed how he heals himself and his patients. In this conversation, Dr. Kennedy explains how anxiety is often rooted in childhood trauma and presents that all anxiety is, at its core, separation anxiety. He introduces the concept of the "alarm-anxiety cycle," describing how it keeps us trapped in a never-ending loop of stress and panic. But here's the potential game-changer: Dr. Kennedy emphasizes that healing isn't about changing your thoughts—it's about changing how you feel in your body. He shares his powerful philosophy, “When you get anxious, look into your body,” and walks us through how somatic work—body-focused practices—can help us quiet the alarm and break free from the cycle of chronic anxiety. Throughout the episode, Gabby Sanderson and Dr. Russell Kennedy dive into the profound link between anxiety and addiction, exploring how anxiety often fuels harmful coping or masking mechanisms. They also discuss how to make peace with the alarm in your body, even when the person or people responsible for it aren't around, or are not capable to talk things through. Packed with practical advice, deep insights, and transformative tools, this episode will empower anyone struggling with anxiety, burnout, or addiction. If you've ever felt like anxiety is controlling your life rather than the other way around, Dr. Kennedy's approach could shift your perspective and give you the clarity and tools to heal. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Dr. Russell Kennedy on Instagram: https://www.instagram.com/theanxietymd/ Dr. Russell's website: www.theanxietymd.com Landing page with links to Dr Russell's book, MBRX program, and podcast: www.theanxietymd.com/linkinbio The rest of Dr. Russell's Social Media Handles: X @THEanxietyMD YouTube @DrRussellKennedyTHEANXIETYMD TikTok @theanxietymd Facebook: Russell Kennedy (The Anxiety MD)
Do you struggle with skin picking, hair pulling, nail biting, or other repetitive behaviors you just can't seem to stop? These actions, known as Body Focused Repetitive Behaviors (BFRBs), go far beyond “bad habits” and can have deep emotional and psychological roots. But what causes them? And more importantly, how can they be managed? In this episode of The Happier Life Project, licensed therapist and BFRBs specialist Nathan Peterson joins us to explore the complexities of these compulsive behaviors. With years of experience working in mental health clinics, hospitals, schools, and his private practice in Texas, Nathan has dedicated his career to helping people navigate OCD, anxiety, tics, Tourette's, and BFRBs. He also runs a popular OCD and anxiety YouTube channel, providing education and hope to millions. BFRBs often serve as coping mechanisms for stress, anxiety, boredom, or perfectionism, but they can also occur without conscious awareness. These repetitive self-grooming behaviors impact daily life and can be physically harmful, leading to hair loss, skin infections, and scarring. The emotional consequences range from shame and self-consciousness to anxiety, depression, and body dysmorphic disorder. In this episode, we explore what makes a BFRB problematic. Is it a symptom of something deeper, such as anxiety, depression, ADHD, or OCD, or rather an isolated issue? Are BFRBs hereditary—can the repetitive compulsion be passed down? We also examine the connection between skin picking and perfectionism, along with the deeper psychological and emotional factors that drive these behaviors. Plus, we take a closer look at the role of compulsions and frustration in maintaining BFRBs, how can they be treated, or perhaps even accepted, and practical strategies for managing and resisting the urge to pick, pull, bite, or chew. If you're seeking answers and support, this episode is packed with insights to help you take control of your BFRB or support someone you know who struggles with this condition. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Nate on Instagram: www.instagram.com/ocdandanxietyonline Nate's self-directed course for hair-pulling/skin-picking: www.ocd-anxiety.com Nate's YouTube channel: www.youtube.com/ocdandanxiety The most common Body Focused Repetitive Behaviors (BFRBs) include: Trichotillomania (Hair-Pulling Disorder) – Compulsively pulling out hair from the scalp, eyebrows, eyelashes, or other areas of the body. Dermatillomania (Skin-Picking Disorder/Excoriation Disorder) – Repeatedly picking at the skin, often leading to wounds, scarring, or infections. Onychophagia (Chronic Nail Biting) – Habitual nail biting that can cause damage to the nails and surrounding skin. Lip Biting (Lip Chewing Disorder) – Biting or chewing on the lips, sometimes to the point of causing sores or bleeding. Cheek Biting (Morsicatio Buccarum) – Biting the inside of the cheeks, leading to irritation, sores, or thickened skin. Rhinotillexomania (Compulsive Nose Picking) – Frequent and intense nose picking that can result in nasal damage or infections.
Premenstrual Dysphoric Disorder (PMDD) is a severe and often debilitating condition that affects millions of women worldwide. Unlike typical PMS, PMDD can trigger extreme mood swings, intense depression, anxiety, rage, and overwhelming physical symptoms, making daily life feel unbearable. Despite its profound impact, PMDD remains widely misunderstood, frequently misdiagnosed, and often dismissed by medical professionals, leaving many women feeling isolated and without answers. In this episode of The Happier Life Project, host Gabby Sanderson speaks with Sharryn Muir, a clinical psychologist who has dedicated her career to working exclusively with clients experiencing PMDD and menopause. As the founder of the Northern Psychology Centre in Australia, Sharryn has been at the forefront of educating doctors, conducting public seminars, and developing a PMDD treatment app to help women who struggle to access professional support. Her passion for this work comes from personal experience, having faced the challenges of PMDD herself. Gabby and Sharryn explore the harsh realities of PMDD, from its severe emotional and physical toll to the frustrating lack of awareness in the medical community. They discuss who is most at risk, why so many women go undiagnosed for years, and the latest medical treatment options available, including how effective they really are. Sharryn also opens up about her own journey with PMDD, what finally helped her, and why she's committed to breaking the stigma and ensuring better treatment for those suffering. If you or someone you know has been affected by PMDD, or if you experience debilitating symptoms related to your menstrual cycle for half of every month, this episode offers vital insight, expert knowledge, and the reassurance that you are not alone. Tune in for an honest, informative, and much-needed conversation about a condition that deserves more recognition and support. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself Links for support and education on PMDD and how to reach Sharryn Muir: International Association for Premenstrual Disorders (IAPMD) www.iapmd.org PMDD Treatment App (for Apple) https://apps.apple.com/au/app/pmdd-treatment/id1568467292 PMDD Treatment App (for Android) https://play.google.com/store/apps/details?id=com.app.pmddtreatment Northern Psychology Centre https://www.northernpsychology.org/sharryn-muir HER Centre Australia (Monash Alfred Research Centre) https://www.monash.edu/medicine/her-centre
In this special episode of The Happier Life Project, the tables are turned as host Gabby Sanderson steps into the guest seat. Interviewed by psychotherapist, time management coach, and author Risa Williams (Get Stuff Done Without the Stress), Gabby shares her personal journey through the highs and lows of working in media and tech—where relentless hustle came at a steep cost. Together, they dive into the dangers of hustle culture, the pressure to always be “on,” and the moment Gabby realized she was burning out. She opens up about how pushing too hard led to panic attacks, a panic disorder diagnosis, and the difficult but necessary decision to slow down on purpose. This interview was originally recorded for Risa's award winning podcast “The Motivation Mindset”. To celebrate the release of Risa's new book “Get Stuff Done Without the Stress,” as this interview covers a lot of topics from the book, Risa kindly allowed us to share it with you here. If you've ever felt trapped in the grind or struggled to find balance, you will relate to Gabby's story. Tune in for real talk, hard-earned lessons, and practical insights on how to reclaim your time and mental well-being. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/ Risa Williams website: www.risawilliams.com Risa's book Get Stuff Done Without The Stress: https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874/
Developmental trauma refers to the impact of early, repeated trauma and loss within a child's most important relationships. This typically occurs in the earliest years of life. This kind of trauma isn't always loud or obvious. It can be subtle; emotional neglect we don't remember, an abandonment wound that lingers beneath the surface, or toxic stress that quietly eats away. All of this we carry into adulthood, taking a toll on our well-being. Developmental trauma occurring before the age of five—officially termed childhood developmental trauma—falls under the broader category of complex trauma, also known as Complex PTSD (CPTSD). Its effects can last a lifetime. While it often stems from childhood, complex trauma can also develop through repeated distressing experiences in adulthood. The weight of unresolved trauma can manifest in our bodies, our relationships, and our mental health... without us even realizing its origin. Guest Linda Meredith, is a highly respected leader in trauma recovery, renowned for her innovative approaches to Complex PTSD (CPTSD) healing. As an accredited Pioneer Training Provider and Clinical Complex Trauma Professional, Linda coaches and educates individuals globally. She is the founder of Healing from Complex PTSD and holds several significant firsts in the field, including being Australia's first Certified Trauma Recovery Coach and Supervisor, the world's first Advanced NPE Trauma Recovery Coach, and the CEO of the International Complex Trauma Association. Speaking with host Gabby Sanderson, Linda unpacks the difference between PTSD and Complex PTSD, also breaking down how childhood developmental trauma can manifest in our lives. Linda highlights the importance of protecting ourselves from people we don't fully know or trust, explaining why setting boundaries around vulnerability is crucial whilst on your complex trauma recovery journey. Healing from trauma isn't about fixing what's broken, it's about reclaiming the lost parts of ourselves. Linda believes Complex PTSD recovery is possible and happens one step at a time. The complex trauma expert also shares a couple of simple techniques to calm the nervous system after being triggered, and opens up about her own journey with CPTSD. At 38, suppressed childhood trauma surfaced, leaving her bedridden and unable to walk, talk, bathe, or feed herself—requiring full-time care. With incredible determination, Linda began rebuilding her abilities, ultimately transforming her own recovery into a mission to help others never have to face the long recovery she did. To download the free My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Linda Meredith on Instagram: https://www.instagram.com/healingfromcomplexptsd/ Linda's Website: https://www.cptsdeducation.com/ Linda's free Complex Trauma Peer Support Group on Facebook: https://www.facebook.com/groups/complextptsd/
Confidence is a word we hear often, but what does it really mean—and why is it so elusive? Psychologists suggest that up to 50% of the traits linked to confidence may be inherited, but genes are just one piece of the puzzle. Cultural influences, childhood experiences, societal pressures, and even the impact of social media shape how we see ourselves and how much we trust in our abilities. Add to that family expectations and media messages that fuel insecurities, and it's no wonder confidence feels out of reach for so many of us. True confidence isn't about arrogance or feeling superior. It's a quiet, secure belief in yourself and your capabilities. And while some people might find confidence comes naturally, for others, it takes intentional work. That's where guest, Minaa B., comes in. Minaa is a mental health educator, speaker, and author of the transformative book 'Owning Our Struggles: A Path to Healing and Finding Community in a Broken World'. She's also the founder of I'm So Mature, a media company blending pop culture, music, and personal healing. With over a decade of clinical experience, Minaa helps others cultivate confidence, self-care, and self-advocacy through the lens of boundaries and community care. In this episode, host Gabby Sanderson chats with Minaa about what it really takes to build confidence—and why it's something we must work at. Together, they explore how to recover when life knocks your confidence, build mental resilience, and set healthier boundaries in relationships. Minaa also explains why facing fear and taking risks are essential to personal growth and connection. Plus, Minaa breaks-down how we end up creating our own anxiety when we compare ourselves to others. Tune in for an inspiring conversation that's not just about confidence but about reclaiming your sense of self and finding the courage to be seen. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Minaa B. on Instagram: https://www.instagram.com/minaa_b Minaa's Website: https://www.minaab.com/
We all experience negative thoughts—those persistent voices in our heads that seem to weigh us down. Research shows that over 80% of our thoughts are negative, and when we focus too much on them, they can lead to challenges like social anxiety, depression, stress, and low self-esteem. Whether these thoughts are true or not, we often believe them, allowing them to dominate our emotions and lives, leaving us feeling deeply unhappy. But what if there was a better way to handle those pesky voices in our heads? In this episode of The Happier Life Project, we revisit one of the most popular and impactful conversations from our archives with the prestigious Dr. Russ Harris. Dr. Harris is the bestselling author of The Happiness Trap (along with eight other books), a doctor, therapist, world-renowned trainer in Acceptance and Commitment Therapy (ACT), and a consultant to the World Health Organization. His simple and effective exercises on YouTube, which help you master your mind, have collectively garnered an impressive 7.5 million views. In this insightful conversation, Dr. Russ challenges the conventional idea that negative thoughts are inherently bad and positive thoughts are always good. Instead, he introduces the ACT approach, which focuses on accepting your thoughts and learning to defuse from the unhelpful ones. Worrying, catastrophizing, obsessing, ruminating... Dr. Russ unpacks why getting caught up in these streams of unhelpful thoughts is actually your mind's way of trying to protect you. He also dives into why his approach can be so effective, and you'll even get the chance to try some simple yet powerful exercises during the next 40 minutes. Packed with insights and actionable advice, this conversation is a must-listen for anyone seeking to better navigate their inner world. To download the free My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To check out Dr. Russ YouTube channel: https://youtube.com/@dr.russharris-acceptanceco972?si=vAEIP31ns56PRoJF To follow Dr. Russ on Instagram: https://www.instagram.com/happiness_trap_program To try Dr. Russ dropping anchor exercises find on the My Possible Self App.
This week, we're revisiting one of our most powerful conversations from the first season of the podcast, back when we were known as My Possible Self. January is often considered the most depressing month of the year—cold, dark, and weighed down by the emotional and financial fallout of the holidays. But beyond the January blues, this episode takes a broader look at depression, a condition that impacts millions worldwide. Guest, James Withey, is an acclaimed author, counselor, and mental health advocate with firsthand experience navigating clinical depression, anxiety, and PTSD. Drawing from his bestselling book 'How to Tell Depression to P**s Off' and his other impactful works, James offers practical strategies to take back control from depression. In this episode, James delves into why depression is a life-threatening illness that demands attention and care, shares coping techniques to create distance from its grip, and reveals why recovery lies in finding purpose and meaning. He also provides insights into doing the opposite of what depression urges you to do and shares hope for anyone feeling overwhelmed by its weight. Trigger warning: This episode includes discussions of suicidal thoughts and attempts. If you or someone you know is struggling, please seek professional help immediately and proceed listening with caution, however James' story and strategies may offer hope and help. Listen now to gain valuable tools and inspiration to face depression head-on. To download the free My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Dr. Kelly Vincent on Instagram: https://www.instagram.com/jameswwithey/ James Withey's Website: https://www.jameswithey.com/
In this episode of The Happier Life Project, host Gabby Sanderson is joined by Dr. Kelly Vincent, a licensed clinical psychologist specializing in supporting women through trauma, anxiety, depression, self-esteem challenges, and imposter syndrome. Together, they explore high-functioning anxiety and how to shake off the relentless pressures of hustle culture. As 2025 begins and many reflect on the changes they want to make and how they envision the year ahead, Dr. Kelly shares actionable strategies for setting small, meaningful, and achievable goals that pave the way to genuine, sustainable success. Listeners will learn how to reclaim their time, energy, and peace of mind with practical tools designed to promote clarity and calm. Dr. Kelly Vincent is the founder of Nourished Wellness Group, a holistic mental health practice in California, and Movement Therapy Spaces, a co-working hub for wellness professionals. She is committed to integrating mind and body in therapeutic care, using approaches such as EMDR, yoga therapy, walk-and-talk therapy, somatic experiencing, and nervous system education. Dr. Vincent is also the author of 'True You: A Self-Discovery Journal' and the creator of Studio Nourished, a digital platform dedicated to relearning, restoring, releasing, and regulating. This episode offers a compassionate guide for anyone looking to escape the cycle of overachievement and hustle culture to find more joy and balance in daily life. Dr. Kelly discusses with Gabby the power of self-awareness in managing anxiety and the importance of setting boundaries, prioritizing self-care, and redefining what success looks like. For anyone who's ever felt like they're doing everything and still not doing enough, this episode offers valuable insights and support. Dr. Kelly highlights the importance of noticing the stream of messages and content we consume online and reflecting on how they shape our belief systems. She encourages listeners to pause and ask, "Is this content serving me?" Tune in to this empowering conversation and discover how to start the new year with purpose, grace, and a renewed sense of balance. To download the free My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Dr. Kelly Vincent on Instagram: https://www.instagram.com/dr.kellyvincent/ Dr. Kelly's Website: https://www.drkellyvincent.com/ Nourished Wellness Group: https://www.nourishedwellnessgroup.com/ To follow Nourished Wellness Group on Instagram: https://www.instagram.com/nourishedwellnessgroup/
In this special episode of The Happier Life Project, we're rebroadcasting a Christmas-themed conversation from two years ago with Joshua Fletcher. A leading psychotherapist, best-selling author, and renowned anxiety expert, Joshua has devoted his career to helping people understand and manage anxiety in all its forms. Chatting with host Gabby Sanderson, Joshua explores the pitfalls of chasing ‘the perfect Christmas' and explains why letting go of unrealistic expectations is healthier for our mental well-being. He shares invaluable advice on navigating family gatherings, including how to handle difficult relatives by setting boundaries and prioritizing your own happiness. Joshua also highlights the importance of showing ourselves compassion during January, a time when post-holiday pressures often surface. Additionally, he provides practical tips for managing anxiety at holiday parties, breaking free from people-pleasing habits, and making time for self-care—even during the busiest season. Whether you're bracing for the Christmas chaos or dreading what the season might bring, this episode is packed with insights and actionable strategies to help you not only survive but thrive this festive season. Tune in now for a fresh perspective and a healthy dose of reassurance to help you wrap up the year on a calmer, more balanced note. To download the free My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Joshua on Instagram: https://www.instagram.com/anxietyjosh Website: https://www.schoolofanxiety.com/ Joshua's podcast: The Panic Pod
Christmas is often seen as a time of joy and celebration, but for many, it can feel quite the opposite—stressful, lonely, or even overwhelming. According to the National Institute of Health, this season can exacerbate mental health challenges, especially for those already struggling. To help navigate the festive pressures, we revisit a special episode of The Happier Life Project featuring Dr Claire Plumbly, Clinical Psychologist and Director of Good Therapy Ltd, a psychological therapy centre based online and in Taunton, Somerset. Specializing in anxiety, trauma, and burnout, Dr Claire is also the author of 'Burnout: How to Manage Your Nervous System Before It Manages You,' available in the UK now and launching in the USA as 'The Trauma of Burnout on January 23, 2025.' This episode is a repeat of The Happier Life Project's ‘Ask The Expert' series, where listeners and My Possible Self app users send in their questions for host Gabby to pose to a mental health or wellness professional. Dr Claire was on hand to offer advice on all things Christmas-related, packed with practical tips and compassionate advice, this episode was so impactful we felt it deserved to be shared again. Dr Claire offers invaluable advice on implementing financial boundaries to avoid overspending, coping with unpredictable or excessively drinking family members, and honouring lost loved ones while managing grief during the holidays. She also shares guidance on easing social anxiety, addressing fears around food or overeating, and tackling the stress of feeling obligated to be happy and jolly throughout the season. Whether you missed it the first time or need a refresher, it's a must-listen for anyone looking to navigate the challenges of the Christmas season with greater ease and resilience. To download the free My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Dr Claire Plumbly on Instagram: https://www.instagram.com/drclaireplumbly/ Dr Claire's Website: www.drclaireplumbly.com To buy Dr Claire's Burnout book: www.drclaireplumbly.com/burnout-book
To kick off The Happier Life Project's festive December episodes, host Gabby Sanderson welcomes a very special guest: Jon McClure, frontman of the chart-topping band Reverend and the Makers. In this heartfelt conversation, Jon shares the inspiration behind the band's poignant Christmas single ‘Late Night Phone Call' and their decision to partner with The Samaritans for its release. Christmas is often seen as a time of joy and togetherness, but for many, it can also be a season of loneliness and emotional struggle. With ‘Late Night Phone Call', Jon and the band aim to shine a light on the vital support that Samaritans volunteers provide to those who need someone to listen, especially during the festive period. In the candid chat, Jon opens up about why this cause resonates deeply with him, and the powerful personal experiences that have shaped his perspective. He also reveals the unique way he spends Christmas Day, creating connection and comfort for those who find themselves alone during the holidays. Additionally, Jon opens up to Gabby about his family facing their first Christmas without his dad, as well as how his recent ADHD diagnosis has only strengthened his lifelong commitment to making music. Samaritans provides free, 24/7 emotional support every day of the year, including Christmas Day. Last year, more than 1,200 volunteers gave their time to answer over 6,700 calls on Christmas Day alone, ensuring no one has to face difficult times alone. With the help of public donations and the dedication of over 23,000 volunteers, Samaritans supports people via phone, email, letter, face-to-face meetings, and online chat. Just £10 could help Samaritans answer a call for help from someone struggling to cope. If you or someone you know needs support, call 116 123 or email jo@samaritans.org. Tune in to hear Jon's powerful story, his passion for connection, and how music continues to be a constant source of purpose and creativity in his life. Support the single ‘Late Night Phone Call' by purchasing, streaming, watching the music video on YouTube, sharing with your friends and donating to The Samaritans. All the info can be found on the band's Instagram page: @reverend_makers To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Reverend and the Makers on Instagram: https://www.instagram.com/reverend_makers/ To follow The Samaritan's on Instagram: https://www.instagram.com/samaritanscharity/
In this episode of The Happier Life Project, we delve into the exhausting pursuit of perfection and its impact on mental health. Perfectionism is a word that gets thrown around a lot; many people proudly claim the label, seeing it as a positive trait. And, at times, it can be—perfectionism can drive ambition, discipline, and high achievement. However, research has consistently linked perfectionism to various mental health challenges, including anxiety, obsessive-compulsive disorder, and eating disorders. Joining host Gabby Sanderson is Vassia Sarantopoulou, a highly respected psychologist and founder of AntiLoneliness, who is also a recovering perfectionist. Vassia works with ambitious professionals and entrepreneurs who feel stuck in cycles of overthinking and perfectionism, overwhelmed by stress and burnout, and unable to stay focused or find joy in a demanding world. Her mission is to help impact-makers transform perfectionism into progress, increase productivity without sacrificing well-being, and achieve sustainable success. In this conversation, Vassia unpacks the complexities of perfectionism and its toll on mental health. She discusses the fine line between healthy striving and the debilitating need to be flawless, offering insights into how perfectionism can trap us in cycles of self-doubt, fear, and burnout. Gabby and Vassia also explore how societal pressures and personal fears fuel the need to be impeccable, and how today's “hustle culture” has exacerbated perfectionism in the workplace. Vassia shares practical strategies to break free from the relentless pressure to be perfect—especially for those who may struggle during the holidays with the pressure to create the "perfect Christmas." This candid conversation provides tools to quiet the inner critic, set healthier expectations, and embrace self-compassion as a powerful tool for growth. Whether you grapple with perfectionism yourself, know someone who does, or are simply curious about its psychological effects, this episode offers valuable guidance and encouragement to overcome the paralyzing fear of imperfection and live a happier, healthier, and more authentic life. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself To follow Vassia on Instagram: https://www.instagram.com/vassia.sar/ Vassia's website's: www.antiloneliness.com / www.vassiasar.com Download Vassia's free guide '7 tips to stop overthinking': https://vassiasar.kit.com/7-tips-overthinking
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