Category Archives for Podcast
[7] The Critical Inner Voice
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In this episode, we look at our inner voice, focussing on the critical inner voice that the vast majority of us have to one degree or another. You may already be aware of it – the voice in your head that pops up to tell you that you’re not good enough in some capacity or another.
People with anxiety and depression are more likely to have a highly critical inner voice and this can impact them in many areas of life, so it’s helpful to understand a bit more about it and learn how we can start to tame it.
In this episode you’ll learn:
- What is the critical inner voice?
- What impact can it have on us?
- Where does it come from?
- What can we do about it?
I hope you enjoy the episode! If you have any questions, do get in touch by emailing me at zoe@zoeross.com or messaging me @psychologyzoe on Twitter.
Resources:
In the episode I discuss a critical inner voice observation sheet which you can download here.
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[6] Understanding Anxiety: The Negativity Bias
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In this episode we look at the negativity bias, or our brain’s natural tendency to focus on the negative aspects of life. We look in more detail at what it is, where it has come from and how it can lead to anxiety.
We also look at the ways in which we can counter-balance this natural cognitive bias, firstly by noticing how it looks for you and then by taking time to really notice and take in the positive experiences in our lives. I take you through an exercise developed by Rick Hanson designed to help you ‘take in the good’ which can, over time, help to address the negativity bias in the brain.
I hope you enjoy the episode! If you have any questions, do get in touch by emailing me at zoe@zoeross.com or messaging me @psychologyzoe on Twitter.
Resources:
In the episode I discuss a thought observation sheet first used in episode 3 which you can download by clicking here.
Did you like this episode?
If you did like it, do subscribe to the podcast on iTunes for automatic updates whenever an episode is released.
You can also share it using the social media buttons at the top of the page.
It would also be much appreciated if you could take a minute to leave an honest review and rating for the podcast on iTunes.
[5] World Suicide Prevention Day Special Episode
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This is a special podcast episode for World Suicide Prevention Day, which has the theme of taking a minute to save someone’s life. The day hopes to raise awareness of suicide and also, importantly that it can be prevented, especially by connecting with other people. I hope this podcast will help you or someone you know if you have been affected by suicide or, to help you to understand it more.
In it, I share my own personal experience of losing my lovely friend Chris Allan to suicide and discuss the impact of suicide on those that are left behind. I also discuss the importance of ‘being the person’ who is not afraid to talk about mental health and ask questions around suicide.
I know it is a tricky topic, however it is also an important one. If you have any questions, or would like to talk further, do get in touch by emailing me at zoe@zoeross.com or messaging me @psychologyzoe on Twitter.
Further help
Survivors of Bereavement by Suicide (SOBS) support group
Very helpful NHS guide for grief after a suicide
NHS guide to getting help if you are having suicidal thoughts
Samaritans: Call 116 123
Papyrus (prevention of young suicide)
Did you like this episode?
If you did like it, do subscribe to the podcast on iTunes for automatic updates whenever an episode is released.
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It would also be much appreciated if you could take a minute to leave an honest review and rating for the podcast on iTunes.
[4] Mindful Breathing Exercise
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This short mindful breathing exercise is designed to help you begin to observe your thoughts and thinking, as discussed in the previous episode about how thoughts and thinking patterns can lead to anxiety.
It is a good introduction to the techniques used in ACT (Acceptance and Commitment Therapy), discussed in episode 3.
It is useful for everyone, though particularly helpful if you are dealing with anxiety, or an overly stressed and busy mind. It will also help you to get in touch with your breath and body in the present moment.
It’s a good first step to learning to observe your mind, understanding that you are not your thoughts and gently bring your focus back to where you want it to be.
It can also be very relaxing and only lasts 4 minutes long, so you should easily be able to fit it into your day. Do be gentle with yourself if your mind wanders – it is perfectly normal! And remember, practice makes perfect!
I hope you enjoy it and find it helpful.
Did you like this episode?
If you did like it, do subscribe to the podcast on iTunes for automatic updates whenever an episode is released.
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It would also be much appreciated if you could take a minute to leave an honest review and rating for the podcast on iTunes.
[3] Thoughts and Thinking Patterns
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In this episode, I talk about the types of thoughts and thinking patterns that can lead to, or exacerbate, anxiety. I discuss how you can learn to become an observer of your thoughts to help you identify your thinking patterns, thoughts, feelings and emotions and introduce you to basic techniques from CBT (Cognitive Behavioural Therapy), ACT (Acceptance and Commitment Therapy) and CFT (Compassion Focussed Therapy) to help you start to relate to your thoughts in a different way.
Here’s what you’ll learn in this episode:
- Some of the different types of thinking patterns that commonly cause anxiety (catastrophic thinking, black and white thinking & perfectionism, and negative filtering).
- How to use thought disputing questioning from CBT to challenge your thoughts.
- How to observe and notice your thoughts and thought patterns and why this is helpful.
- How ACT encourages you to accept your thoughts, feelings and emotions rather than try to avoid, suppress or change them.
- Why being compassionate to yourself is so important as you explore your thoughts and thinking, and what that can look like.
I hope you enjoy the episode!
Resources:
In the episode I discuss a thought observation sheet which you can download by clicking here.
Further resources:
The Little CBT Workbook – easy to access & very helpful CBT book
The Happiness Trap – excellent book on ACT
More about Rick Hanson’s description of the brain’s negative bias
More on self-compassion
Did you like this episode?
If you did like it, do subscribe to the podcast on iTunes for automatic updates whenever an episode is released.
You can also share it using the social media buttons at the top of the page.
It would also be much appreciated if you could take a minute to leave an honest review and rating for the podcast on iTunes.
[2] Understanding Anxiety
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Anxiety is a very common mental health issue that is on the increase in the UK and is often linked with depression.
In this episode, Zoe helps you to understand anxiety if you want to learn more for yourself, or someone you know.
Here’s what you’ll learn in this episode:
- what anxiety is
- the symptoms and common causes of anxiety
- an overview of treatments for anxiety
- tips to help manage anxiety
I hope you enjoy the episode and remember, if you are suffering with anxiety, help is available and asking for support is always a sign of strength.
Further anxiety help:
Anxiety UK
Mind
MoodJuice Anxiety Guide
Did you like this episode?
If you did like it, do subscribe to the podcast on iTunes for automatic updates whenever an episode is released.
You can also share it using the social media buttons at the top of the page.
It would also be much appreciated if you could take a minute to leave an honest review and rating for the podcast on iTunes.
[1] Introduction to Mental Wellbeing
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In this introductory episode I introduce myself and the Mental Wellbeing podcast alongside what mental wellbeing means and why it’s important.
Here’s what you’ll learn in this episode:
- what is mental wellbeing (and the mental wellbeing podcast)
- why is mental wellbeing important
- how to measure your own mental wellbeing
I hope you enjoy the episode!
Resources:
In the episode I talk about the Warwick Edinburgh Mental Wellbeing measurement scale. Click here to view and use.
Further mental health help:
Remember, if you are worried about your own mental health, or someone close to you, there is plenty of help available and asking for support is always a sign of strength.
NHS
Mind
CALM (especially for men)
Young Minds (especially for children & adolescent mental health)
Did you like this episode?
If you did like it, do subscribe to the podcast on iTunes for automatic updates whenever an episode is released.
You can also share it using the social media buttons at the top of the page.
It would also be much appreciated if you could take a minute to leave an honest review and rating for the podcast on iTunes.