Not knowing what’s going to happen. Not being able to guarantee an outcome. Not being sure if things will work out the way you hope. Whether it’s your relationships, your health, your finances or your future, uncertainty can feel deeply uncomfortable, and for some people, almost unbearable.

I explain why uncertainty affects us in this way, and why your reaction to it doesn’t mean you’re weak or dramatic. It means your brain is doing what it’s designed to do, trying to create safety in situations where there are no clear answers.

We explore how the mind responds to uncertainty, why it can lead to overthinking and constant “what if” loops, and how the way we try to manage uncertainty can sometimes make things feel worse.

This episode is about understanding your response to not knowing, and learning how to relate to uncertainty in a way that reduces anxiety rather than fuels it.

If you often find yourself needing certainty to feel okay, or struggling when things feel unclear or out of your control, this episode will help you make sense of why and what you can begin to do differently.

To learn more about my work, explore resources, or stay up to date with future episodes, visit:

👉 12 Easy Steps to Overcome Stress, Anxiety & Overwhelm | Wendy Castelino

If you found this episode helpful, please consider subscribing, leaving a review, or sharing it with someone who might benefit.

Hosted on Acast. See acast.com/privacy for more information.

David specialises in integrating Internal Family Systems (IFS), EMDR and Motivational Interviewing to support deep trauma healing for individuals and couples. He is also the editor of the book IFS Informed EMDR: Creative and Collaborative Approaches, which explores how these powerful therapeutic approaches can work together to support recovery.

In our conversation, we explore how trauma therapy continues to evolve through integrative approaches. David explains how combining Internal Family Systems with EMDR can help people understand and relate to their internal world in new ways. By working with different parts of ourselves and processing past experiences safely, people can begin to heal old wounds and move towards a more integrated sense of Self.

We also talk about why compassion plays such a central role in trauma recovery, how therapists can work collaboratively with clients, and why understanding our internal system can transform the way we relate to ourselves and others.

This episode offers a thoughtful look at modern trauma therapy and how integrated approaches can help people process past experiences while building greater self-understanding and emotional resilience.

To learn more about David Polidi and his work, visit:

https://www.empoweredthroughcompassion.com

To learn more about my work, explore resources, or stay up to date with future episodes, visit:

https://wendycastelino.com

If you found this episode helpful, please consider subscribing, leaving a review, or sharing it with someone who might benefit.

Hosted on Acast. See acast.com/privacy for more information.

You’re functioning. You’re meeting deadlines, replying to messages, remembering everything that needs to be done. You’re dependable, capable, and from the outside, it looks like you’re coping. But internally, you may feel exhausted, overwhelmed, irritable, disconnected or quietly struggling.

I explore why so many high-functioning women experience this kind of hidden stress, and why it can go unnoticed for so long. We look at the pressure to hold everything together, the emotional load that often sits beneath the surface, and why feeling “not quite right” can happen even when life looks fine on paper.

This episode is about making sense of that experience. Not from a place of judgement, but from understanding. When you can recognise what’s really going on beneath the surface, you can begin to respond differently and with more compassion towards yourself.

If any part of this feels familiar, you’re not alone, and there is a way to start addressing it.

To learn more about my work, explore resources, or stay up to date with future episodes, visit:

👉 https://wendycastelino.com/

If you found this episode helpful, please consider subscribing, leaving a review, or sharing it with someone who might need to hear it.

Hosted on Acast. See acast.com/privacy for more information.

Together we explore what burnout really is and why so many people find themselves overwhelmed, exhausted and struggling to keep up with the demands of modern life. Claire explains why burnout isn’t simply about working too hard or needing a holiday, but is often connected to how our nervous system responds to prolonged stress.

We talk about how burnout develops, the signs to look out for, and why trying to “think” your way out of burnout rarely works. Instead, Claire shares insights into how understanding and regulating your nervous system can help you recover and prevent burnout from taking hold in the first place.

Claire also shares her journey into psychology, her experience working in the NHS before setting up her private practice, and why helping people understand trauma, anxiety and stress has become such an important focus of her work.

This conversation offers practical insight into recognising burnout, understanding what your body is telling you, and taking steps towards recovery and resilience.

To learn more about Dr Claire Plumbly and her work, visit:

👉 https://www.plum-psychology.com/

To learn more about my work, explore resources, or stay up to date with future episodes, visit:

👉 https://wendycastelino.com/

If you found this episode helpful, please consider subscribing, leaving a review, or sharing it with someone who might benefit.

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I explain what worry actually is from a psychological perspective. Worry is not a sign that you’re broken. It’s your brain trying to problem-solve the future without having the information it needs. In other words, it’s a very human process.

We explore why worry is so persistent in modern life, how our brains are wired for threat, and why technology and advancement haven’t removed this tendency. I also talk about the difference between productive problem-solving and unhelpful mental loops, and how the way we respond to worry can either reduce it or feed it.

Most importantly, I share practical strategies to help you relate to worry differently. The goal isn’t to eliminate it entirely, but to stop it running the show.

If you’ve ever wondered why you can’t switch your mind off, this episode will help you understand what’s happening and what you can do about it.

For more information and resources, head to https://wendycastelino.com/

Hosted on Acast. See acast.com/privacy for more information.

Christina shares how she grew up with a difficult background, left home early, dropped out of education twice, experienced toxic relationships and neglected her mental health. In her own words, she drifted through life for a time before realising it wasn’t too late to take control.

We talk about what that turning point looked like, the mindset shifts that helped her rebuild, and what success really means when you’ve had to create stability for yourself. This is a conversation about resilience, ownership and the courage to rewrite your own story, even when the starting point feels stacked against you.

If you’ve ever felt behind, stuck or unsure whether you can change direction, this episode is a reminder that it’s never too late to take responsibility for your future and move forward with intention.

To learn more about Christina and keep up to date with her work, you can connect with her here:

👉 https://linktr.ee/Christina_Talks

If you’d like to learn more about working with me, explore my resources, or stay up to date with future episodes, you can visit:

👉 https://wendycastelino.com

And if you found this episode helpful, please consider subscribing, leaving a review, or sharing it with someone who might benefit.

Hosted on Acast. See acast.com/privacy for more information.

Dopamine isn’t the pleasure chemical. It’s a neurotransmitter involved in motivation, learning and helping the brain decide what’s worth our effort. When we understand this properly, it can change how we think about productivity, procrastination, compulsive habits and even low mood.

I explore concepts like reward prediction error, why novelty can feel so compelling, and how we can get caught in “wired but tired” loops that leave us overstimulated and under-satisfied. I also share evidence-based strategies to help you work with your dopamine system rather than against it.

This episode is about cutting through the myths and using neuroscience in a practical way. When you understand how dopamine shapes motivation and follow-through, you can begin to make more intentional choices about your habits, your focus and your energy.

Find out more: https://wendycastelino.com

Hosted on Acast. See acast.com/privacy for more information.

Doomscrolling has become a familiar part of modern life, especially during times of uncertainty, stress or overwhelm. In this episode, I explore what doomscrolling actually is, why so many of us find ourselves stuck in it, and what’s happening in our brains when we can’t stop scrolling through bad news.

I talk about the role of our nervous system, how fear and threat keep us hooked, and why doomscrolling can feel compulsive even when it leaves us feeling worse. This isn’t about blaming ourselves or relying on willpower, but about understanding the psychology behind the behaviour and responding with curiosity rather than judgement.

I also share practical ways to interrupt the cycle, reduce its impact on your mental health, and build more awareness around how and when you consume news and social media. Small, intentional changes can make a real difference to how safe, grounded and present we feel.

This episode offers a compassionate look at doomscrolling, why it makes sense in the context of how our brains work, and how we can begin to regain a sense of choice and balance.

Hosted on Acast. See acast.com/privacy for more information.

I talk about what the body score is, how it’s used within EMDR, and why paying attention to physical sensations can be such an important part of healing. Rather than focusing only on what we think or remember, EMDR helps us notice how trauma is held in the body and gently work with those sensations in a safe, structured way.

I also reflect on why this approach can be especially helpful for people who struggle to put their experiences into words, or who feel “stuck” despite understanding their trauma intellectually. By involving the body as well as the mind, EMDR can support deeper processing and integration.

This episode offers an accessible introduction to EMDR and the body score, how they work together, and why body-based approaches can play a vital role in trauma recovery.

You can find out more, and support resources at www.wendycastelino.com

Hosted on Acast. See acast.com/privacy for more information.

I talk about how AI and technology are currently being used to support mental wellbeing, including the growing use of mental health chatbots and purpose-built AI tools designed to help with things like stress, anxiety and emotional regulation. These tools can offer accessibility, structure and support, especially for people who may not be able to access traditional therapy right away.

I also look at the limitations. While AI can be a useful addition to a wellbeing toolkit, it isn’t a replacement for working with a qualified clinician. Technology can offer prompts, reflection and guidance, but it can’t replicate human insight, therapeutic judgement or the relationship that sits at the heart of effective mental health care.

This episode is an honest look at the pros and cons of AI for mental health, how it might be used responsibly, and why it’s important to understand where technology fits and where human support remains essential.

You can find out more, and support resources at www.wendycastelino.com

Hosted on Acast. See acast.com/privacy for more information.

She shares 4 evidence-based wellness stacking strategies you can use immediately to boost your mood, energy, and resilience. Whether you’re just curious, or a busy person desperately looking for a manageable way to give your mental health a much-needed boost, this episode offers practical advice that is grounded in real research.

KEY TAKEAWAYS

• Wellness stacking means adding a small positive habit to something you already do e.g. After making your morning coffee, step outside for two minutes of daylight to reset your circadian rhythm. You´ll sleep better and feel less stressed.

• Tiny steps toward pleasure or achievement can break cycles of low mood e.g. 5 minutes of a book, one favourite song. Or, for productivity, 5 minutes on your language app, or dusting one room.

• When you do something, pause and congratulate yourself for taking action. It´s all part of training your mind to notice positives.

• Wellness stacks benefit everyone. They work particularly well for people who feel overwhelmed by big routines or have trouble being consistent.

• Let go of perfectionism, focus on repetition, and don’t be afraid to adjust stacks that aren’t working for you.

• If you still don´t feel good with wellness stacking, seek professional help.

BEST MOMENTS

"Wellness stacking is really just habit stacking applied to mental health."

"The power isn't in the size of the habit, it's in the link, the way your brain starts to connect this cue and this new behaviour."

"You are giving your brain a simple rule to follow, rather than a vague intention."

"You're not trying to invent an entirely new time slot in your day. You're piggybacking on something you already do."

"Remember, we're not chasing perfection. We're building small, repeatable actions that support your mental health in the messy reality of your actual life."

VALUABLE RESOURCES

https://wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Paul shares practical strategies for building habits, overcoming setbacks, and understanding what truly drives us. Discover the roles of self-efficacy, rituals, and technology in creating lasting change, and learn how to turn motivation into meaningful action.

KEY TAKEAWAYS

Most people know what they need to do to make the changes they want, but they rarely know how to stay motivated for long enough.

Negative goals focus on eliminating a problem rather than pursuing a positive change e.g. wanting to "stop being depressed" instead of "feeling happier." They make you concentrate on what you want to avoid which keeps your attention on the problem itself and makes it harder to move forward.

If you doubt your ability to change, remind yourself where you’ve shown resilience or skill before, those strengths can help you succeed in new challenges.

Telling yourself, or others, off doesn´t work. You go into a siege mentality and disengage.

The right AI tools can help you with motivation. But the wrong ones can negatively impact you. Paul explains the difference.

Once you have made a change you need to maintain it until it becomes a habit. Paul explains how to motivate yourself through this stage.

BEST MOMENTS

“If we want to change, we need to focus on how what we are doing creates a problem for us.”

“We've got very good evidence indeed that actually doing things with someone else makes an enormous difference.”

“It's a bit like saying, are chainsaws good or bad? Well, they're both. It depends on whether you use them to cut off your leg or not.”

ABOUT THE GUEST

Paul Grantham, Consultant Clinical Psychologist, Hon Professor of Clinical Psychology and an Accredited CBT Therapist. He is Director of SDS Seminars Ltd, a UK-based international psychotherapy and behaviour change training organisation. He is also the author of a number of books including Practical Approaches to Motivating Clients (2017) and FREE YOURSELF FROM IMPOSTOR SYNDROME (2025).

Paul is based in Sussex, England and can be contacted via :

info@sds-seminars.com and www.skillsdevelopment.co.uk

Paul´s books - https://www.amazon.co.uk/stores/Paul-Grantham/author/B01N9GGGAA

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Wendy shares several very easy to use ways to use positive psychology to rewire your mind, so that you can enjoy a fuller, happier life. Things you can do to help you to refuse to live your life in the negative.

KEY TAKEAWAYS

If you find yourself focusing on what goes wrong rather than what is going right, you are far from alone, that is normal – how the human brain is wired to help us to recognise threats.

Acceptance and Commitment Therapy (ACT) helps you to adjust to your inner world, your thoughts, your feelings, your beliefs, your behaviours so that you can get things in perspective.

Acting in line with your values helps you to grow your confidence and live a life that fits in with your values. That increases how meaningful your life feels.

Choosing acts of love and kindness enables you to flourish and creates positivity.

Noticing and reframing a negative or anxious thought takes the sting out of it. You put things back into perspective and see things in a more balanced way. Wendy shares several simple ways to do this anywhere, anytime.

BEST MOMENTS

“Why is it that I notice that everything I do, I notice the wrong rather than the right. I notice what goes bad rather than what goes good.”

“There's always a reason or a rationale as to why you avoid doing the thing that you know will actually push you forward, but then again, your brain pulls you back. .”

“rewire your brain to be less Velcro for pain and less Teflon for joy? .”

“We can't take away the pain, but we actually want to make room for other feelings as well, other than the pain.”

EPISODE RESOURCES

https://www.amazon.co.uk/Hardwiring-Happiness-Science-Contentment-Confidence/dp/0385347316

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Over the past 17 years Byron has helped 100s of people to transform their lives, so this episode is packed with insights on relationships, mental health, mindset, the impact of social media, and why daily exercise matters.

KEY TAKEAWAYS

If you haven't found your purpose or your passion what's driving you in life, there's a lot higher risk of you losing your way. That is why finding your purpose, your passion is so important.

To optimize your health, fitness and well-being make it a priority to move your body every day.

Focus on building small but sustainable healthy habits and consistently work on improving your mindset. Together, these actions help create lasting physical and mental wellbeing.

Health and fitness are individual, and the real measure is continuous self-improvement and how you feel day to day.

Modern masculinity benefits from balancing strength with emotional openness.

Adaptability and honest communication are vital for both personal growth and relationships.

Seeing problems as learning opportunities leads to greater success than striving for perfection or fearing mistakes.

Taking responsibility for your own happiness and well-being helps build healthier relationships.

Don’t chase perfection. Instead, focus on persistence you’ll improve faster and achieve better results.

BEST MOMENTS

"You can choose to see a situation as a problem or a possibility."

"If you work on yourself as a person, it’s going to trickle down to every other aspect."

"Adaptability is a single greatest trait a human can have, because if you're adaptable, whether you like it or not, your life's going to change, whether that's for the for the better, for worse."

"I think people, in my eyes nowadays, don't stick at things long enough to see a result. So, if you're going to be in a relationship, just commit to that person."

ABOUT THE GUEST

Byron Munford a health and performance coach with 17 years of experience transforming 100s of lives.

I do this through helping high performers to optimise their cognition, supercharge their health and get in the best shape of their lives in as little as 3 months.

https://www.lifestylerevolution.co.uk

www.linkedin.com/in/byron-munford-652071268

https://www.instagram.com/the_lifestyle_revolution

https://www.facebook.com/Lifestylerevolution

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

By the end of this episode, you'll know what intrusive thoughts are, why they feel so sticky and evidence-based ways to manage them using tools from Cognitive Behavioural Therapy (CBT), Exposure and Response Prevention (ERP), Acceptance and Commitment Therapy (ACT), Compassion-Focused Therapy (CFT), Mindfulness and Dialectical Behaviour Therapy (DBT).

KEY TAKEAWAYS

•Intrusive thoughts are unwanted, distressing mental events, words, pictures or urges that arrive uninvited. Often they clash with your values and who you are.

•There are several different types of intrusive thoughts, some of which are related to specific conditions e.g. PTSD or OCD. They have different root causes, which means how you need to handle them varies. Wendy explains the distinctions in the episode.

•Having an intrusive thought does not mean you are going to act on it.

•You need to teach your brain that you are actually not in danger. Wendy shares several ways to notice the thoughts and defuse them.

•Notice sights, sounds, touch, smell, and taste to anchor yourself in the present. This grounding technique can be used anywhere.

•Thought diffusion is naming your intrusive thought and imagining it floating away.

•Slowing your breath to calm your body, calms your mind too.

BEST MOMENTS

“The meaning you give to the thought and what you do next determines whether it fades or sticks.”

“You call it what it is, which is an intrusive thought. By labelling it, it reduces shame, and it just helps you to disengage from the thought.”

“Intrusive thoughts are a brain glitch. They're not a moral verdict.”

“Trying to suppress a thought can make it rebound and feel stronger.”

“With practice, you can change your relationship with them, less wrestling, more wise responding.”

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Together, Wendy and Mel unpack the complicated emotional, physical, and mental realities of life after major weight loss. They cover the stigma of obesity, the ups and downs of surgery and medication, the everyday battles with body image and identity and the dangers of the way weight loss drugs are being made available in the UK.

KEY TAKEAWAYS

Losing excess weight is just the start of your journey towards getting and staying healthy.

Emotional eating, body image struggles, and old habits often persist even after dramatic weight loss. Tools like self-awareness, honest dialogue, and ongoing support are essential.

People who lose weight quickly have to think far more about food than they did before. Your body needs the right foods, at the right times for you to become healthy. In some cases, you will also need to rebuild muscle and replenish lost nutrients.

Everyone reacts differently to surgeries and medications. What works for some may not for others, and side effects can vary.

BEST MOMENTS

“Losing weight is pretty much just the beginning of your story, the beginning of your journey.”

“Too many people are buying them (weight loss jabs), and getting nothing but needles full of insulin.”

“There have been too many instances of death from people that have had surgery in… other places.”

“It (obesity) is a very complex disease, and a lot of that has to do with our own self-esteem, our mindset, how we feel about ourselves...”

ABOUT THE GUEST

Mel Harris is the founder of the KIO Method. After undergoing bariatric surgery in 2004, Mel lost just under 15 stone and has spent over 21 years maintaining her weight loss through personal setbacks, a second surgery, and significant psychological hurdles.

With firsthand insight into the challenges of long-term weight maintenance—experienced by up to 76% of bariatric patients—Mel is dedicated to helping others navigate life after weight loss with honesty, empathy, and practical strategies.

www.kiomethod.com

https://www.linkedin.com/company/kiomethod

https://www.facebook.com/kiomethod

https://www.instagram.com/kiomethod

https://www.youtube.com/@kiomethod

https://www.tiktok.com/@kiomethod

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

Often, childhood sexual abuse involves someone the child knows.

Grooming, secrecy, fear of not being believed or hurting the family unit all make it difficult for the child to tell anyone, even once they have reached adulthood.

Many survivors experience long-term anxiety, PTSD and trust issues.

EMDR helps your brain to refile memories so that they are less distressing and therefore less impactful.

BEST MOMENTS

“Childhood sexual abuse rarely looks like a stranger in a dark alley … unfortunately, more often, the perpetrator is someone the child knows.”

“Self-blame is a normal trauma effect. It's proof of non-consent.”

“People fear not being believed … They fear the impact on family relationships or actually causing harm to the family household.”

RESOURCES

Childhood Sexual Abuse — Quick Resource Guide (UK)

Immediate help

If you’re in immediate danger, call 999.

Samaritans (24/7): 116 123 — emotional support any time.

Specialist support

Rape Crisis England & Wales — 24/7 Support Line: 0808 500 2222; webchat available.

SurvivorsUK (for men and non-binary people): search “SurvivorsUK helpline”.

Childline (under 19s): 0800 1111.

NSPCC (adults worried about a child): 0808 800 5000.

Medical & forensic options

Sexual Assault Referral Centres (SARCs): available with or without police involvement; provide medical care, forensic options, and ISVA support. Search “Find my nearest SARC” online.

Therapy pathways

NHS Talking Therapies (England): self-refer; ask about trauma-focused CBT or EMDR if you have PTSD-type symptoms.

Ask your GP about local trauma services if you need longer-term or complex trauma support.

Self-care tools

Grounding: 5-4-3-2-1 senses; paced breathing (in 4, out 6).

Micro-boundaries: “Pause”, “Not right now”, “I’m changing my mind”.

Trigger plan: identify top triggers and a go-to action (text a friend, step outside, grounding track).

Your rights

There is no time limit on reporting sexual offences in the UK.

Pre-trial therapy is allowed; you do not need to stop therapy during a police case.

Note: This guide is not a substitute for medical or legal advice. If you’re in immediate danger, call 999.

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

Anxiety holds the majority of people back. But everybody can take back control.

Anxiety is a natural response that keeps us safe.

When constant worry and overthinking starts to interfere with daily life, it becomes a disorder.

We used to know what went on in our tribe, now we know about the whole world. It overwhelms us.

Restrict the negativity you expose yourself to e.g. the news.

Use nature and the peripheral vision method to reset your nervous system. How is explained.

Looking up tells your body you’re safe, while looking down triggers a hyper alert state. This is an evolutionary response humans use to spot danger.

BEST MOMENTS

“Everybody can take back control of their anxious thoughts and behaviours.”

“When we can start seeing the benefit of anxiety, it changes the way we relate to it.”

“Find like-minded people that you can connect with.”

“Go for a walk in nature.”

Start your journey to feeling calmer and more in control—book your nervous system reset with Jennifer Roblin at www.betteryourlife.co.uk or via WhatsApp at 0750-306-7941.

EPISODE RESOURCES

https://www.youtube.com/@betteryourlifeanxietyrelief

https://www.facebook.com/BYLAnxietyMgmt

https://www.instagram.com/bylanxietymgmt

https://www.linkedin.com/in/jenniferroblin

ABOUT THE GUEST

Jennifer Roblin is an Anxiety Specialist and Therapist, and the founder of Better Your Life. She brings a unique blend of lived experience, therapeutic expertise, and corporate leadership to her work, helping people from all walks of life overcome anxiety and burnout. Drawing on psychology, neuroscience, and human behaviour, Jennifer uses powerful tools such as NLP, Nervous System Reset, and Heart Coherence to support lasting change. She speaks regularly in schools, universities, and large organisations, and works with clients across the UK, Europe, and the US through her in-person and online practice. Her mission is simple: to help people take back control of their anxious thoughts and behaviours.

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

The short answer is – it can be both. A diagnosis can fast-track access to appropriate care, provide a shared language for treatment, and validate personal experiences. However, it can also lead to stigma, mislabelling, and too narrow a treatment focus. That is why diagnosis is only a starting point. It needs to be paired with a personalized, compassionate understanding and a flexible treatment plan tailored to the individual’s unique needs.

KEY TAKEAWAYS

A mental health diagnosis can act as a map. It can point out the best road to recovery for you.

Having a diagnosis can fast-track access to the right treatment. But if you don´t fit neatly into a diagnosis it can have the opposite effect and lead to the wrong treatment,

A diagnosis can be validating and comforting for the sufferer.

Once you have a label it becomes more likely that people will see you differently. Often there is some stigma.

Focusing on skills training e.g. Emotional regulation, distress tolerance, and self-understanding are often more effective than relying solely on only providing the treatments for the diagnosis.

BEST MOMENTS

“A diagnosis can help reduce feelings of self-blame, shame, self-criticism, and actually encourage the individual to go and seek help. .”

“It (a diagnosis) might affect legal forms; it might affect risk assessments. Sometimes labels change how systems respond to people.”

“Sometimes the diagnosis is wrong.”

“Diagnosis tends to tell us what tends to happen. Formulation tells us why it's happening for you.”

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Winnie experienced a lot of trauma and developed Complex PTSD. She shares her journey, including healing through Emotional Freedom Technique (EFT), how her faith helped, and how her experience motivated her to found Aeli Health.

KEY TAKEAWAYS

Inevitably, therapy triggers strong emotions in most people.

Patients who are taught what to expect at various stages in their therapeutic journey and provided with tools to support themselves between sessions can thrive.

Sometimes trauma can become your identity.

Try to recognise the good things in amongst the bad things.

BEST MOMENTS

“For those first couple of sessions, I would come home and not know how to process my emotions.”

“Many people are just living in that haze. They just think, ‘This is fine, this is just normal, but it's not .”

“I was very much living with complex PTSD, but I wasn't aware of my complex PTSD.”

ABOUT THE GUEST

Winnie Akadjo has a decade of professional experience in sales and digital marketing within technology startups across venture capital, social media, and e-commerce environments, having worked at Benefit Cosmetics, Zipcar, Groupon, Founders Factory and TikTok.

Over the last two years, Winnie founded LVS Hub, a marketing agency specialising in helping brands and retailers expand their audiences and drive sales through innovative live and video shopping technology, including TikTok Shop. Her entrepreneurial success includes winning grant funding from Foundervine and hosting workshops with the British Library. Winnie has also participated in panels with organisations such as AppsFlyer, Rarely Heard Voices and Carta.

As a care-leaver, Winnie's journey has deeply informed her understanding of resilience and the importance of mental well-being. Currently, she is building Aeli, a platform to help trauma-informed practitioners provide a better continuity of care to their clients by bridging the 168-hour gap between therapy sessions.

Alongside her entrepreneurial pursuits, Winnie enjoys running, cooking, and exploring her Christian faith. She is also the proud mother of an eighteen-year-old son.

https://www.linkedin.com/in/winnie-akadjo

https://www.aeli.io

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Disclaimer - this is just an educational podcast. It's not a substitute for therapy. If you're struggling or in crisis, please reach out to your GP or your local mental health services.

KEY TAKEAWAYS

Some days are sunny, some days are stormy. ACT doesn't encourage you to try to control the weather. It teaches you how to deal with the weather.

Using ACT helps you to keep going regardless of what happens, to keep walking towards the life you want.

ACT is evidence-based.

There are 6 basic ACT habits that can be used by anyone, regardless of their circumstances. Wendy explains how to develop and use each of them.

Understand what truly matters to you, what your values are, what the meaning of your life is.

Reframing a thought, changes your relationship with that thought and puts things in context.

Use anchors to bring yourself back from bad thoughts. Wendy shares several, including how to use your breath.

BEST MOMENTS

“ACT helps you to make room for difficult thoughts and feelings but still focus on behaviours that are important to you.”

“ACT is not about not feeling or damping down feelings…. It won't delete difficult feelings, but it can help you to struggle less and live more.”

“You say, “Ah, here we go. I'm telling myself the imposter story”. And then the idea is that you say, “Thank you, mind. Now, I'm going to get back to what matters.”

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Explore the proven benefits of mindfulness by trying Wendy´s simple guided exercises. She includes body scans, mindful movement and savouring pleasant moments – no incense required. Whether you’re new to mindfulness or looking to deepen your practice, this episode offers accessible tips and gentle wisdom to help you respond to life with greater calm, curiosity, and kindness.

KEY TAKEAWAYS

Mindfulness is mostly about deliberately paying attention, in the present moment, and without judgment.

You don´t need any special equipment.

Research shows that mindfulness provides small to moderate improvement for those who suffer from anxiety, depression or stress. But even someone with no mental health issues can also benefit from it.

Mindfulness can often help you with managing chronic pain.

Practicing mindfulness helps you to enjoy the good things in life more deeply. It increases your feelings of joy and gratitude.

Everyday activities provide you with the chance to practice mindfulness e.g. noticing the scent of a flower or the smile your friend gives you when they first see you.

There are many ways to practice mindfulness, it´s not all about breathing exercises.

The more you practice mindfulness, the better you get at it.

Wendy shares practical tips to help you overcome some of the issues people struggle with when incorporating mindfulness into their lives e.g. How to tame your wandering mind or a lack of time.

BEST MOMENTS

“Mindfulness isn’t about deleting thoughts. It’s about changing our relationship with them so that we can respond wisely instead of reacting on autopilot.”

“All you need is your attention, your breath, and a willingness to try again when the mind wanders.”

“You can’t really get mindfulness wrong.”

“Set an intention to notice it, even a drink, that first sip of tea you have, or coffee in the morning, how much you anticipate it and how lovely it is.”

“Give it a go. It doesn’t replace therapy, but there is a lot of evidence to say it could be very, very effective.”

EPISODE RESOURCES

Mindfulness-Based Stress Reduction (MBSR) https://palousemindfulness.com/index.html

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

She specialises in helping parents with children who have emotional or MH related difficulties. Instead of only focusing on the child, Anna sees the power of creating space and time for parents to really think; about themselves, their families, their emotions and their own identity. As a trained systemic practitioner (family therapy approach) she draws on her clinical background to offer a bespoke approach.

KEY TAKEAWAYS

Modern pressures, e.g. Social media, academic demands, and reduced family time are contributing to the rise in youth mental health issues.

When parents are helped to adapt their parenting style they become better equipped, so are more effective at helping their children with mental health issues.

Open, non-blaming communication between parents and adolescents fosters trust.

Approach conversations with a spirit of curiosity instead of being judgmental or being confrontational.

Dialectical Behaviour Therapy (DBT) skills—such as mindfulness, emotion regulation, and validation—are valuable tools for both parents and young people navigating emotional difficulties. Anna teaches these skills and more.

BEST MOMENTS

“If you can support changes within a family, sometimes that can make all the difference for a child.”

“It's normal to feel kind of guilt and a bit of shame as a parent when things aren't going the way that you might want them to in your family.”

“Don't panic … most parents won't get through the adolescent phase completely unscathed.”

“ Joy isn't something to have once everything else is done, you've got to kind of force it in. That's how you're going to have a healthier emotional life.”

“What happens if we’re not on the ends (of the seesaw), but we both come into the middle?”

ABOUT THE GUEST

Anna welcomes enquiries from parents directly, as well as professionals working with children who would like to refer parents for coaching as part of a bigger package.

Email - annaguildfordcoach@icloud.com

https://www.instagram.com/annaguildfordcoach/

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Writing about painful memories can stir very strong feelings. If anything, if it becomes too much here, you can pause, ground yourself and use some self-soothing techniques.  If you are in crisis or risk harm, please contact your GP, NHS, 111, or the Samaritans on 116123, in the UK.

KEY TAKEAWAYS

·  Research shows using writing therapy for as little as 20 minutes a day can, over time, greatly improve your mental health.

·  Writing therapy is a structured way to organise your thoughts and get to grips with what is distressing you.

·  Grounding before you start makes the session more effective. The benefits tend to take place over days and weeks as the brain kind of processes the experience.

·  Wendy takes you through the questions you need to ask yourself to guide your sessions.

·  Affirmations are powerful, but it is really important to use the right ones. Wendy shares how to craft them.

·  Research suggests that writing by hand is better for you. It slows you down so that you can fully process things.

BEST MOMENTS

“Writing about painful memories can stir very strong feelings. So, if anything here becomes too much, pause, ground yourself and work on some self-soothing techniques.”

“When guided, writing can be a really good tool to help you to process trauma.”

“What's really important is that the space that you use is your space. It's private, it's secure. It's where you can express yourself.”

“Before you start writing, do a grounding technique.”

“Write about what happened, when and where, who was there, quite factual. Then, write down what feelings came up.”

“It is not sugar coating. It's called cognitive reappraisal - stepping back to see the event in a fuller way.”

“You're not approving the event; you're recognising the skills or the values that emerged from the event.”

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

The goal is to move from feeling stuck and distressed to feeling empowered and at peace with past experiences.

Trauma can be caused by many different types of incidents. This includes abuse, witnessing violence, a difficult birth, seeing a loved one die, a car accident and more.

Trauma is complex and can manifest in various ways, including PTSD, sleep disturbances, and behavioural changes.

Narrative Exposure Therapy (NET): Retelling your story from a compassionate perspective can help to reframe things and address trauma.

EMDR (Eye Movement Desensitization and Reprocessing) is another way to effectively process traumatic memories.

The right therapy can help process trauma by reducing negative interpretations of past experiences.

Therapy can help you to improve your self-belief.

Even trauma that does not meet the clinical PTSD threshold can be difficult to live with. Fortunately, it is also treatable.

Work with a specialized trauma therapist.

BEST MOMENTS

“Trauma doesn't really go away, it sort of gets stuck in the emotional part of our brain.”

"Trauma is very, very distressing…. And there's all different types of trauma that people can have."

"The story is the same, but often the trauma is of your interpretation of the story as well."

"That's the power of your imagination."

"You don't have to suffer. Even if it's a distressing memory, a 5 out of 10, if it's really holding you back, you can often deal with that in a few sessions."

"Pursue some self-help strategies as well. Or, combine those with actually going to therapy."

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

These children may have missed key milestones in their development before the age of 12 months. Lara assesses and teaches parents primitive reflexes and how to use the sensory systems of vibration, smell, coloured lenses and sound to change the nervous system and to correct the foundational problem. Through her podcast, Lara shares parenting success stories, expert insights, how the brain develops, what causes changes in a child's trajectory, how to help your child, gut health, microbiome, supplements, diet, nutrition, lab testing, visual and auditory systems, correcting the trajectory of a child with primitive reflexes, nervous system, photo biomodulation and more.

Join us to understand how you can help build your child's brain to let your child shine.

KEY TAKEAWAYS

Many early brain development issues are fixable.

The older a child gets the harder it is to fix issues.

Lara shares the early warning signs of neurodiversity. Some will surprise you.

Theta wave music can calm a child down.

It only takes a month to drastically improve the gut microbiome.

Going outside is vital.

Get rid of mould in your home.

You need to use the right treatments at the right stage of development.

BEST MOMENTS

“I had this epiphany moment of, oh my god, it's actually fixable.”

“Every time you stroke a baby's face, and you should be stroking their face a lot, it stimulates the reflex.”

“They should be walking before they start properly talking.”

“Look at the root causes.”

About Lara

Lara Barnes, a successful woman in tech, found herself managing behavioural, learning and speech difficulties with her son, she learned functional neurology and how to change the brain to correct his symptoms and build his left brain. She has seen profound changes in her son, emotionally, physically and academically. Now she wants to share these techniques with the world to show there is a way to heal your child.

www.braindevelopment.co.uk

lara@braindevelopment.co.uk

Social – @braindevelopmentuk

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

Compassion-focused therapy is particularly effective.

Learn to self soothe. It helps to dampen down and re-regulate the fight or flight response which bullying makes over sensitive.

There are dozens of ways to self-soothe, which means it can be done anywhere, any time.

Use your imagination to successfully stand up to your childhood bully.

Imagery scripting is very powerful.

Being kind to others helps. It makes you feel good about yourself, which improves your confidence. Little acts of kindness every day add up for you and those around you.

Give your negative inner voice a name and use the simple technique Wendy shares to minimise the impact it can have on you.

Live your life in a way that aligns with your own values, rather than those of others.

BEST MOMENTS

“You actually learn to self soothe by doing things that actually make you feel better and much calmer.”

“Imagine yourself as a strong, compassionate person.”

“Small things can make a big difference.”

“Have a bit of compassion for yourself.”

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

You will be stunned by how simple and easy The Remembering Technique is to use.

KEY TAKEAWAYS

You can choose your next thought - you are in control.

Left to its own devices, your mind plays things over and over again, following the same neural pathways, setting you up to act and react as before and get the same negative results.

Future memories enable you to change the neural pathways your brain follows.

Laying down new neural pathways changes who you are and what you experience in life.

You can use visualisation, writing, mind maps or recordings to create future memories (new neural pathways.)

Accepting that what has happened has happened, then taking responsibility for how you react to things in the future is transformative.

Your mind always takes you to pleasure rather than pain. It is primed to keep you deep in your comfort zone. It is change adverse.

Listen to your instincts.

BEST MOMENTS

"The mind can create anything."

“You have the power… to actually activate the life you want.”

"When you start to create these new neural pathways, you can actually change your DNA."

“The past does not equal the future; you actually get to change your future.”

"This is about being the new you, and this is about your power."

ABOUT THE GUEST

https://donna-laine.com

https://www.amazon.co.uk/Remembering-Technique-Donna-Laine-ebook/dp/B0D7TQ3Q88

Donna Laine is an award-winning jeweller, global speaker, mindset expert, and creator of The Remembering Technique. She helps people transform their lives by guiding them to create and live their future memories now, knowing it is already done.

With over 30 years in personal development and a love for heartfelt storytelling, Donna is there to inspire you to reconnect with who you truly are and step boldly into a life filled with joy, freedom, and purpose.

Your best future is waiting — and Donna is there to help you remember it.

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

She shared dozens of tips that anyone with ADHD can use to immediately improve their performance.

KEY TAKEAWAYS

People with ADHD suffer more from self-doubt and rejection sensitivity. But with momentum, confidence grows.

Quick wins are more important for people with ADHD.

Energy levels fluctuate, so getting ahead helps.

Use voice notes.

When something upsets you, pause, regulate, reconnect, re-engage and reflect later.

ADHD sufferers are resilient and driven, which makes them good problem solvers.

Jo-Anne explains how she stops herself from flitting from one thing to another.

Paralysis by analysis can be overcome.

Tackle your ADHD tax.

BEST MOMENTS

“ADHD shouldn´t be holding you back. You can use it as your strength.”

“When I changed my mindset about how I learn and learnt in my own way, I built a business on my terms.”

“We haven’t got a deficit we´ve got a difference.”

“Entrepreneurs with ADHD have the vision that many others don´t.”

ABOUT THE GUEST

Jo-Anne is a Sport and High-Performance Psychologist who helps ambitious ADHD minds unlock elite level success without burning out or losing themselves in the process. She works with athletes, entrepreneurs, professionals and students to turn ADHD from a constant battle into a competitive advantage. As the founder of Key Aspirations Success, Jo combines clinical ADHD expertise with lived experience, delivering powerful mindset strategies that work with the ADHD brain, not against it.

Her signature framework helps high performers regulate their emotions, build sustainable habits and stay focused under pressure. Jo's mission is simple: to help ADHD individuals stop doubting themselves and start leading in their sport, business or career with confidence. Whether it's reaching the Premier League, building a bold personal brand, or smashing academic goals, she's here to prove that ADHD isn't a weakness, it's a winning edge.

Jo is offering a limited number of High-Performance Power Calls: a free 20-minute strategy session to help you get clear, focused and back in control. To request a call, email

Jo0Anne@keyaspirations.co.uk with "ADHD Power Call" in the subject line.

www.keyaspirationssuccess.com

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Wendy looks at the negative effect this has on women´s physical, emotional and mental health. Before sharing more than a dozen ways to better manage and cope with the demands that modern life puts on women.

KEY TAKEAWAYS

•Many women just have too many people to take care of to be able to always keep things in balance and find time for themselves.

•Being overstretched leads to snappiness.

•Feeling constantly guilty because they can´t do it all is very common.

•Guilt leads to not feeling good enough.

•Being constantly under stress leads to not being able to breathe, feeling deeply unhappy and exhausted.

•Not having time means no time to spend talking through your emotions, which makes things even worse.

•Treating yourself to something extra nice to eat or drink is a way to unwind a bit. But it is important to choose a healthy option.

•Writing down how you are feeling is a highly effective way of venting.

•Regularly enjoy things that give you a little lift or make you smile e.g. Nice perfume, family photos.

•Accept that your best is good enough.

•Stay in the moment, really notice how good that piece of fruit tastes, watch that film.

•Learn to say no. Use Wendy´s clever tips to help you do this.

•Share the burden when you can e.g. Share childcare.

•Negotiate strong boundaries.

•Several times a day take 5 or 10 minutes out to relax or do something nice for yourself.

BEST MOMENTS

“I walk a tightrope of work and life balance myself every single day.”

“Beneath that veneer is burnout, overwhelm, guilt and emotional exhaustion.”

“We think we have to help them with their problems. Because we're trying to be perfect all the time we don't have any place to vent our emotions.”

"Learn to be your own best friend."

“Keep that self-compassion going.”

"Really savour the moment."

"Try to negotiate some flexible working."

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Wendy packs a lot of helpful information into this episode but shares even more advice in her free 36-page e-book - 12 Top Tips to Reduce Stress, Anxiety and Low Self-Esteem. You can download it by going to https://wendycastelino.com and filling out the very short form.

KEY TAKEAWAYS

When you are burned out, you feel emotionally, physically and mentally exhausted and sleep does not fix it.

A recent mental health study shows that modern life is putting extra pressure on the young, which makes them more vulnerable to burnout.

Fight overwhelm by breaking tasks into smaller steps.

Learn and practice ACT techniques – Acceptance and Commitment Therapy.

Challenge any unhelpful thoughts you have e.g. I am not good enough.

Treat rest as if it were an important meeting. Schedule down time and take it.

Use mindfulness.

Practice self-kindness.

Be clear about what is important to you and take steps to include that in your life.

Protect your energy, learn to say no and not over commit.

Practicing gratitude trains your brain to notice more of the good things in life.

BEST MOMENTS

“Burnout is a state of emotional, physical and mental exhaustion caused by prolonged stress.”

“It´s simply not just feeling tired after a long day. It´s a kind of tired that sleep doesn´t fix.”

“Small wins can really add up and reduce the feeling of overwhelm.”

“Replace negative thoughts with something that is a bit more realistic, a bit more balanced.”

“Connect with your values, ask yourself what really matters to me?”

“Movement really helps to move stuck emotions.”

“Just sharing how you are feeling is healing.”

“Don´t underestimate joy as a therapy.”

EPISODE RESOURCES

Mental Health UK report - https://mentalhealth-uk.org/blog/burnout-report-2025-reveals-generational-divide-in-levels-of-stress-and-work-absence

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Kieran shares how unrealistic social media standards are having a negative impact on men´s self-perception, which can fuel toxic masculinity, lead to steroid use and mental health issues.

KEY TAKEAWAYS

• Every 60 seconds a man takes his own life.

• Many men still feel that talking about mental health as a weakness.

• Media, social media, educators and leaders are all contributing to setting impossible levels of achievement for men e.g. not every man´s genetics allow them to achieve a six-pack.

• Steroid use is rising and contributing to mood control, health and mental problems.

• Because toxic masculinity means something different to each person it is a tricky subject.

“There's a lot of big characters that drive toxic masculinity.”

“It's insane what men need to look like now …. a level of muscle, and that's not doable for many, genetics play a big role.”

“If .”

“When you think of social, think of me….anything to do with social media, that’s my game.”

ABOUT KIERAN

Kieran Kevan is a social media expert, who played an instrumental role in developing Rob Moore´s personal brand and growing his Disruptive Entrepreneur (now Disruptors) podcast and TikTok channel. He is also a fitness coach, serial entrepreneur and head of social media & brand for on of the UK´s biggest podcast agencies - Disruptive Media.

He is also a fitness coach, so fully understands the impact social media can have on self-image, mental health and behaviour As a result, Kieran works hard to make people aware of the potential dangers, keep things in perspective so they can enjoy the good side of social media.

https://kierankevancoaching.com

https://www.instagram.com/kierankevan

https://www.linkedin.com/in/kierankevan

RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Wendy shares 10 strategies that anyone can use to build up their resilience.  Each one is highly practical, easy to understand, and most are simple enough for you to start using immediately.

KEY TAKEAWAYS

• Resilience is the ability to build strength so that you can endure challenges, bounce back after setbacks and thrive.
• Reflection helps you to learn from your day and keep things in perspective.
• Having a fixed mindset – believing we can´t change, keeps us stuck, zaps our confidence and stops us from recognising that we all have the ability to grow stronger.
• Grit is mental toughness, the ability to deal with and endure things.
• Become the director of your life rather than a passenger. Don´t lean on helplessness or allow pessimism to take hold.
• Our brains have a negative bias. Factor that in when thinking about things and actively push yourself to notice the positive things.
• Negative beliefs fester.
• Choose not to overreact to difficult situations. Don´t let fear take hold e.g. If you have to have dental work done, remind yourself that any pain is temporary and focus on the reward at the end of it – stronger and better-looking teeth.
• Your attitude makes a huge difference to how much you get out of life.
• Develop determination and resolve.
• Accept that sometimes gratification has to be delayed.
• Cultivate your persistence and tap into your survival instincts that provide you with that inner fierceness that enables you to get through and thrive no matter what.

BEST MOMENTS

“We either decide that we’ve got a fixed mindset or a growth mindset.”

“How much do you believe you can handle situations however difficult or challenging ?”

“Determination is a steadfast fortitude we develop to endure, cope and survive life´s challenges. ”

“The ability to tolerate painful emotions means staying with them and not giving into self-destructive behaviours.”

EPISODE RESOURCES

A Man´s Search For Meaning - https://www.amazon.co.uk/Mans-Search-Meaning-classic-Holocaust-ebook/dp/B00EKOC0HI

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

Lisa explains how therapy helped her heal old wounds, blend families, and find purpose in empowering other women to rewrite their own next chapters. She also shares the details of a fantastic coaching opportunity.

KEY TAKEAWAYS

• Therapy created a foundation that enabled Lisa to heal and grow so she could help others.
• Therapy provides a safe space to process and release trauma.
• Stop blaming yourself.
• Therapy teaches you new skills and strategies that help you to function better in all areas of life e.g. emotional regulation.

BEST MOMENTS

“Midlife is an evolution. It's certainly not a crisis.”

“Therapy is about looking back, dealing with trauma. Coaching is about moving forward.” 

“Your therapist is not there to judge you.”

ABOUT THE GUEST

Lisa Quait gets real about what comes after healing—because growth isn’t just about reflection, it’s about doing something with it.

Lisa is the founder of Realwoman.coach, a platform for women who’ve done the inner work and are ready to take bold, practical steps forward. She helps women rebuild confidence, take action, and create a life that feels good and true, especially as they near or are in midlife.

Her Real Women’s Stories podcast is known for its candid conversations around relationships, aging, health, and identity. Right now, Lisa is exploring Mel Robbins’ Let Them theory in a special podcast series, sharing how this simple idea can lead to big breakthroughs. 

COMPETITION TIME

Enjoy a full day out with the realwoman.coach (Lisa Quait) on Sunday, June 8th, including all-access coaching throughout the day

Plus, an exclusive, money-can’t-buy opportunity to meet Mel Robbins at Let Them Theory Live! (Meet-and-greet tickets are sold out, making this a truly unique prize!)

To automatically be entered into the draw visit www.realwoman.coach, and fill in the popup form.

The competition runs from May 1st to midnight on June 1st

Winner will be drawn at random and notified on June 2nd

https://www.linkedin.com/in/lisa-quait-558960162

https://www.facebook.com/lisa.quait

https://www.instagram.com/lisaquait

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

She also explains how hypnotherapy works and when it is beneficial.

KEY TAKEAWAYS

• Making certain eye movements signals our subconscious to reprocess painful memories and desensitise ourselves to them.
• Later, it is possible to also use movements e.g. Tapping or clicking so you can discreetly and quickly desensitise yourself as issues arise.
• To benefit from EMDR, you have to be prepared to connect to sometimes painful memories.
• You do not have to share what the painful memory is about with your therapist, so you are 100% in control.
• It is a very fast form of therapy, but there is a process you have to follow.
• Find the right therapist for you.
• Trauma does not arise just from big events e.g. Being a victim of violence. Less dramatic events, e.g. being bullied, also traumatise.
• EMDR works regardless of your cultural background or the issues you are dealing with.
• EMDR can be done effectively online.
• Positive cognitions is switching negative thoughts for still truthful but positive ones.
• Hypnosis can be used to help you achieve things as well as heal.
• Self-hypnosis is powerful. It is good for overcoming situations where part of you really wants to do something while another part is worried.
• You are always going to get anxious or sad, but you can learn not to let it overwhelm you. 
• Your mind delivers what you want. If you think something will work, your mind focuses on it, spots and emphasises what you need to do to succeed.

BEST MOMENTS

“EMDR changed my life.”

“You keep the memory…but that emotion related to that memory isn´t there anymore.”

“You can feel better about a particular issue in just one session.”

“Hypnosis is actually an increased sense of awareness… you have more control.”

“It´s kind of rewiring your mind to think differently.”

“If we say to our mind, ‘It’s not going to work, it’s not going to work.”

EPISODE RESOURCES

https://www.emdrharleystreet.com/about-kam-harris

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• Most negative menopausal symptoms can be eradicated or greatly reduced.
• An anti-inflammatory diet, the right mindset, activities, meditations and exercise are powerful.
• Progesterone calms the body. When levels fall, anxiety kicks in.
• Often, mental health issues will improve when menopause symptoms are addressed.
• Incontinence is treatable.
• It’s never too late to start HRT. It is also available as a gel or spray.
• Vigorous exercise can make things worse.

BEST MOMENTS

“Incontinence is not a sign of aging.”

“Even carpal tunnel can be caused by fluid retention.”

“As I started reducing the inflammation, the weight started falling off.”

“Some de-stress techniques take less than a minute.”

“I feel like I´ve found me again.”

Michelle Rowlinson 

Michelle Rowlinson is a respected Menopause Wellbeing Specialist, best-selling author, and Senior Physiotherapist dedicated to transforming menopause education and support. With a proven track record of training trainee GPs and delivering impactful workshops for organisations such as Brixton and Belmarsh Prisons, Michelle’s expertise is globally trusted.

Creator of the innovative BALANCE™ Method, Michelle offers a structured, scientifically informed framework that addresses menopause through biological, psychological, lifestyle, and workplace integration. Her practical, evidence-based approach provides tailored solutions designed to enhance productivity, retention, and wellbeing, while ensuring inclusivity for all individuals, regardless of gender, neurodiversity, or cultural background.

As the host of Menopause – The Real Deal, Michelle continues to break down stigma and provide accessible, practical information to help individuals and organisations thrive. Her best-selling book, You, Me, Conquering Perimenopause & Menopause, offers comprehensive guidance for navigating menopause.

Michelle’s mission is to empower individuals, businesses, and health professionals with the knowledge, tools, and support they need to effectively manage menopause, improve quality of life, and create truly inclusive environments.

Book: https://amzn.eu/d/30DIJzL

Www.panaceapause.co.uk

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Hosted on Acast. See acast.com/privacy for more information.

Hannah explains how CFT addresses self-criticism, shame, and trauma, why it is effective for treating anxiety and depression and why it works so well for the young.

KEY TAKEAWAYS

• CFT is an integrative therapy that also draws on neuroscience. It works fast and can promote physiological changes.
• CFT recognises that life is hard, so periods of self-doubt, anxiety etc are natural, not your fault and can be managed and overcome.
• Cultural, spiritual and social experiences play a significant role in mental health.
• A compassionate brain state enables you to see and react to things in a more balanced way.
• Compassion is a strength.
• Understanding how your brain is wired and working in tandem with that is powerful.
• Self-criticism and shame are damaging but can be conquered quickly.
• Diet and exercise play an important role in tackling depression and anxiety.

BEST MOMENTS

“With CFT, there’s a strong emphasis on de-shaming.”

“It's incredibly empowering and positive and creates good feelings in you.”

“Learn how to switch to that more compassionate self.”

“Compassion is not a weakness.”

ABOUT THE GUEST

Dr Hannah Gilbert is a compassion-focused psychotherapist and trainer who also works as Community and Strategic Development Manager at the Compassionate Mind Foundation. Originally trained in the social sciences. She has a BA in Anthropology and a PhD in Sociology, as well as an MSc in Integrative Counselling and Psychotherapy. 

Hannah has worked in a psychiatric inpatient unit, and until recently was a lecturer in Integrative Psychotherapy and Counselling at the University of Roehampton, London. Her research interests are in the therapeutic relationship, and in the anthropology of belief and mental health. She is co-author of Mental Health, Spirituality and Wellbeing: A Handbook for Health and Social Care Professionals, Service Users and Carers.

www.compassionatemind.co.uk

www.compassionatewellbeing.com

Study links: 

https://psycnet.apa.org/fulltext/2024-33588-001.pdf

https://www.nature.com/articles/s44159-025-00422-4

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• When you give someone a label their perception of who they are and what they can do changes, as does that of those around them.
• People rarely fully meet the criteria of the label they are given.
• Sometimes a language or term emerges in a culture that ends up changing society. Matt explains how this happened with anorexia.
• Mental health professionals need to test the data and be way more challenging.
• The original purpose of DSM was to try to standardize understanding, rather than be a prescriptive label that channelled people into certain types of care.
• Naturally occurring feelings that protect and heal us have been demonised e.g. grief, loss and anxiety.
• When you acknowledge difficult emotions as part of the human condition, you stop seeing yourself as defective.
• It is vital to understand how your perspective is impacting the way you treat patients.
• Be aware of power dynamics.

BEST MOMENTS

“When you label a person, there is an exchange that happens between that person and their label.”

“The single biggest indicator of whether a child exhibited symptoms of ADHD was the month they were born.”

“Anxiety is protective in its function, but we've demonized it, it´s now universally terrible.”

“The biggest inhibitor to recovery is that judgment of your own sense of self.”

“Using the language they use back to them can be powerful.”

“These are all clues to help shape how you might work together.”

ABOUT THE GUEST

Matt is a journalist and therapist living in London. He has his own private practice as well as a newsletter and podcast talking about mental health. 

You can subscribe to his newsletter by going to www.thebrink.me or his podcast, The Brink, which can be found on Spotify and Apple podcast platforms. 

He is also available at :

https://www.therapywithmatt.uk

https://www.thebrink.me/author/matt/page/4/

https://www.instagram.com/hhusseyy

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Working across so many different demographics and health issues made Andy realise that there was a common thread running through all of it. This inspired him to develop a six-stage framework that could be used to tackle bad behaviour in an empathetic way that is highly effective at helping the person who is being cared for to change that behaviour.

KEY TAKEAWAYS

• Every type of carer finds dealing with behaviour that challenges e.g. aggression, stressful.
• Every patient is different, a complex person in their own right, so you have to get to know each one.
• Before you can help a person to change and correct negative behaviour you have to understand and connect with them.
• You build trust through genuinely caring.
• Look for patterns e.g. physical discomfort or emotional anniversaries to help you understand what triggers a behaviour.
• Changing your own behaviour leads to others interacting with you differently. If you respond with anger you will get anger back.
• Recognising when you are getting angry and being able to calm yourself is key.
• Parents who can self-regulate do better.
• Constantly telling someone off about their behaviour is not effective. You also need to be clear about the behaviour you actually want.
• Put in place some sort of measurement so you can see the progress.
• Fully connecting with your child for just 10 minutes a day has a highly positive impact.
• The language you use matters, stop labelling it does a lot of damage.

BEST MOMENT

“Connection before correction.”

“I'm unlikely to be able to change somebody else's behaviour if they don't trust me.”

“Reflect back on the good times, not just the bad.”

“The more you talk about a child's negative behaviour, the more you'll notice it.”

“One of the biggest challenges, or causes of challenging behaviour, is a breakdown in communication.”

ABOUT THE GUEST

Andy Baker´s Book - https://hub.able-training.co.uk/product/targeting-the-positive-with-behaviours-that-challenge/

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Michelle shares several of the strategies she used to enable herself and her children to cope with grief, such as inviting emotions in, putting in place a strong support network and building new memories. Her book, "Life Worth Living," offers practical guidance for widows and single parents, but its lessons are applicable to anyone facing significant loss.

KEY TAKEAWAYS

• Instead of burying her emotions, Michelle invited them in and used them as guideposts.
• Sit down and list out what you need and who can help you with each item. This helps you to see that you are not alone.
• Create and maintain a support network of people for your children as well as for yourself. Michelle did this, in part, by ensuring her children engaged with other adults through activities.
• Michelle shares simple techniques that have enabled her to help her children process their emotions.
• Be honest with your children.
• Michelle shares how she kept her children´s father alive for them and created new memories. 
• No matter how low you feel, someone can benefit from what you have to share with them. 

BEST MOMENTS

“I would invite each emotion in.”

“I had accountability partners to help make sure I showed up.”

“There is no getting over love lost, there just isn't. However, we're still alive and we need to find our path.”

“If I were to describe my life and the love I've shared, it is different, and it is beautiful in a whole new way, even through grief.”

“They (Michelle’s children) created their own support team as well.”

EPISODE RESOURCES

Mad/Sad/Glad exercise - https://creativetherapies.net/the-solution-focused-sad-mad-glad-talk

ABOUT THE GUEST

Michelle Hoffmann, Visionary Relationship Catalyst and founder of The Art of Relationshipping, empowers individuals and organizations to build authentic connections. Drawing from her journey through widowhood, single parenthood, and 30+ years of expertise, her transformative insights inspire impactful relationships in love, life, and career. Life is better with good love in it.

Life Worth Living book - http://tiny.cc/rw57001

https://theartofrelationshipping.com

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Ousha explains how ignoring her gut feelings led to her bad marriage and how she freed herself, moved forward and thrived. She shares a powerful exercise anyone can do if they find themselves in a similar situation.

KEY TAKEAWAYS

• The 1st step is to recognise your reality and make a decision to change that reality.
• Don´t wait for someone to come and rescue you, instead make the change.
• Changing your situation can be painful. But remember that pain is only temporary.
• Turn your pain into power.
• Stop looking back, let go of your anger, don´t seek revenge, just move forward.
• To be happy, know your core values and live according to them.
• Understand what you want and move swiftly.
• Speak about what happened to you in a positive way e.g. How you overcame things.
• Learn to use failure to grow.

BEST MOMENTS

“Pain is temporary, nothing is lost in this world.”

“I acknowledged that I needed help and things were not right.”

“It's really important that you speak to the right people.”

“I chose peace over revenge.”

“You will shine brighter on the other side.”

ABOUT THE GUEST

Ousha Demello, a former business lecturer with over 15 years in education, transformed her life through entrepreneurship. Now an inspirational business trainer, international speaker, No. 1 bestselling author, and multiple business award winner, she helps individuals turn their skills and wisdom into content, businesses, and books. Drawing from her personal journey of overcoming pain and adversity, Ousha inspires others to find their voice, share their stories, and create impact-driven lives. As the author of Left in Peace Not Pieces, she empowers clients to turn their knowledge into income and achieve their full potential.

Ousha Demello Links

Email: success@theupliftacademy.com or success@ousha.co.uk

Website: www.ousha.co.uk

LinkedIn: www.linkedin.com/in/oushademello

Facebook: https://www.facebook.com/OushaK

Instagram: https://www.instagram.com/oushademello

Book: https://mybook.to/LeftinPeaceNotPieces

Book a Free Strategy Call: https://calendly.com/ousha/15min

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

He outlines what CFT is, why it is so effective and how to use it.

KEY TAKEAWAYS

• CFT helps people who have not found success with other treatments. Often, it's because of self-hatred and shame.
• Anger and self-loathing dilute positivity.
• To heal, people need a warm, empathetic inner voice.
• Be kind and supportive towards yourself as you are to others.
• Emotions signal to us something important but they need to be in balance.
• The app Chris has developed explains why you feel as you do step-by-step and provides exercises to practice what you have learned.

BEST MOMENTS

“Clients who start therapy with higher levels of self-criticism do worse.”

“Compassion can be an antidote to shame and self-criticism, but you have to practice it.”

“Emotions evolved for a purpose.”

RESOURCES

www.balancedminds.com

www.drchrisirons.com

ABOUT THE GUEST

Dr Chris Irons is a clinical psychologist, researcher, writer and trainer specialising in Compassion Focused Therapy. He is co-director of Balanced Minds (www.balancedminds.com), an organisation providing compassion-focused psychological interventions, supervision and training. 

For 25 years, Chris has worked with Professor Paul Gilbert and other colleagues on the research and clinical developments of CFT. He was involved in some of the initial research papers and book chapters on CFT (Gilbert & Irons, 2004, 2005), and has published many articles and book chapters on compassion, attachment, shame and self-criticism. He has authored five books, including ‘The Compassionate Mind Workbook’ (with Dr Elaine Beaumont) and ‘CFT from the Inside Out’ (with Russell Kolts, James Bennett-Levy and Tobyn Bell), and ‘The Compassionate Mind Approach for Difficult Emotions’. Alongside Elaine Beaumont, he recently released the first CFT inspired app, called ‘The Self Compassion App’.

Chris regularly provides CFT teaching, training, workshops and retreats across the world. He is an experienced clinician. He has recently been leading on the development of compassion-based approaches for the general public, and on integrating these approaches in organisations.

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Dr Stott explains how ACT works. Including providing an in-depth example of how it can be used to enable people to better tolerate uncertainty. She also shares a simple exercise that anyone can start using immediately.

KEY TAKEAWAYS

·      ACT helps you to become psychologically flexible. Be more accepting of your thoughts and be less prone to autopilot reactions.

·      Humans have a compulsion to seek out things that are permanent and safe.

·      Life is full of uncertainty, so trying to avoid it is fruitless.

·      Accepting that uncertainty is normal and equipping yourself to handle it better is liberating.

·      Overthinking, distraction or procrastination are common reactions when we face uncertainty.

·      Some things in life can´t be changed, but how you engage can.

·      Many of us have lost touch with our values, with who we are.

BEST MOMENTS

“Acceptance and Commitment Therapy (ACT) is about learning a different way of relating to your thoughts and feelings.”

“It's those behaviours that we do on autopilot … that get us stuck.”

“Values are behaviours.”

“ You can't be more family, you can't be more friend, but what you can do is be more authentic.”

“Mind your buts.”

EPISODE RESOURCES

Values episode - https://podcasts.apple.com/gb/podcast/act-values/id1747917644?i=1000657095418

The Choice Point - https://www.youtube.com/watch?v=OV15x8LvwAQ

ABOUT THE GUEST

Dr Natalie Stott is a clinical psychologist who runs her own private practice. She specialises in helping high achievers cope with burnout, anxiety, perfectionism, and imposter experience.  Natalie previously worked with NHS staff as part of a psychology team, where she was involved in delivering team interventions and conducting workshops and a large portion of her private work involves support doctors therapeutically or to overcome anxieties related to their exams. In addition to her professional work, she is a mother of two and hosts a podcast called mastering therapy for fellow psychologists to improve their therapy skills.

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• Grief affects cognitive, emotional and physiological functions, as well as relationships and your perception of the world.

• There are differences between grief, loss, and bereavement.

• Grief is a process, but, it does not have to be torturous.

• Therapy allows individuals to fully express their feelings without burdening friends and not fall fowl of avoidance behaviours like substance abuse.

• Grieving people alternate between thinking about the loss and engaging in daily life.

• People often feel guilty or overwhelmed when engaging in activities after a loss.

• Take breaks from your grief to allow your brain to process the loss.

• Grief can become complex due to trauma, previous loss and guilt. If this is not addressed people become stuck in grief.

• Seek out a therapist who specializes in grief.

BEST MOMENTS

“Grief is a very complicated, very multi-faceted process.”

“Grief is much more than just talking therapy. It’s the whole range of things we can do.”

ABOUT THE GUEST

Dr Monika Wieliczko - Chartered Clinical Psychologist D.Clin.Psych, MSc, MA, is dedicated to helping people rebuild their lives after loss. After losing her husband to bowel cancer in 2022, Monika left her NHS role to focus on providing effective support for those dealing with traumatic loss. Helping them to build resilience despite their grief. She founded A Guide to After Life, a therapeutic community offering grief therapy and resources, including the Grief MOT program. Monika is also developing an online grief course, writing a memoir, and planning therapy retreats in Southeast Asia.  

She also serves as a visiting lecturer at The Institute of Psychiatry London and has extensive experience with charitable organizations and the NHS. Her therapeutic approaches include psychodynamic therapy, EMDR and MBT.

https://www.instagram.com/guide_to_afterlife

https://www.facebook.com/guidetoafterlife

https://www.guidetoafterlife.com/the-grief-mot

https://www.guidetoafterlife.com/podcasts/a-guide-to-after-life

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

She also works to bring a yoga spirit to business. Jess runs Spark networking events that bring business owners and would-be entrepreneurs together from diverse backgrounds and industries to spark ideas, inspiration, partnerships and more. They are known locally as the High Vibe Tribe. To achieve this, Jess encourages everyone to tap into the power of using yoga principles in all aspects of life, including protecting their mental health.

KEY TAKEAWAYS

• There are many forms of yoga, so it is for everyone, regardless of age, shape or size.

• Yoga was initially developed to help you prepare for meditation, which is one reason it is so good for mental health.

• Yoga is especially beneficial for neurodiverse children and adults.

• Movement is medicine, you can feel yoga healing you as it releases tension and balances your body.

• Yoga makes you much more aware of your body, which improves confidence and focuses you on what you put into your body.

• The Spark community supports and inspires each other e.g. by sharing their goals for the week every Monday, to hold themselves to account.

• At the end of the week, the Spark community shares what they are grateful for. Gratitude is very powerful.

• Try Yin Yoga if you have problems sleeping. Other forms are particularly good for pain relief.

BEST MOMENTS

“I believe that yoga is for everybody, and I also niche in children's yoga.”

“Spark brings a diverse group of business owners together to inspire each other, to network, spark ideas, partnerships, collaborations and learnings.”

“I felt this sense of healing, and I thought, how on earth can just holding your body in some poses do this?”

“Everybody comes to yoga for a different reason.”

“It's an integrative approach, depending on who I've got in front of me.”

“So much can be done via meditation.”

“There's lots of different avenues into learning how to meditate.”

ABOUT THE GUEST

https://sparkbusinessnetworking.co.uk

https://podcasts.apple.com/gb/podcast/the-networking-spark

http://budokon.com

https://en.wikipedia.org/wiki/Hatha_yoga

https://www.yoganatomy.com/ashtanga-yoga

https://en.wikipedia.org/wiki/Yin_Yoga

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Sally shares techniques highly sensitive people can use to protect their energy and restore balance to their lives, so they can stop feeling overwhelmed and enjoy life more. She also explains how to access the free guide she has written to help HSPs protect their energy so that they stop helping and pleasing others at the expense of their own wellbeing.

KEY TAKEAWAYS

• 25% to 30% of the population have high-sensitivity personality traits.

• Being deep thinkers makes decision-making and small talk difficult for HSPS.

• Too much noise and clutter are bad for highly sensitive people. Other environmental factors can also over-stimulate them.

• Sensitive people are usually more emotional, are often big people pleasers and have low self-worth.

• HSP traits also have some big upsides e.g. high levels of compassion.

• Because HSPs are already stressed a lot by day-to-day life, their tolerance for stress is low. It does not take much to tip them into a fight-or-flight response.

• HS people tend to have stronger reactions to trauma.

• People pleasing to the point where you neglect yourself is highly damaging. Sally shares simple ways to reverse this negative behaviour trait.

• EMDR is particularly effective for HS people. Especially those who have issues stemming from their childhood.

• Once you have dealt with trauma it is far easier to grow as a person.

• Find those people who believe in you and in what you can achieve.

BEST MOMENTS

“The key part of any work I do with people is that they feel heard, seen, understood, nurtured, and accepted.”

“We think about things a lot more than other people.”

“People who are highly sensitive are more susceptible to the impact of stressors.”

“Trauma can lead to people pleasing as a way of keeping themselves safe.”

“It's okay to be highly sensitive… there are some positives about it.”

EPISODE RESOURCES

https://highlysensitivepsychologist.com

https://sallyconwaypsychology.co.uk 

https://highlysensitivepsychologist.com

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Alejandro and Wendy discuss why anxiety in men is underdiagnosed, the differences between how men and women process anxiety and which therapies work best for most men. They also discuss dealing with anxiety performance and the use of medications to treat mental health issues.

KEY TAKEAWAYS

• The genders experience anxiety differently.

• Anxiety in men is still being under diagnosed. 

• Men respond well to men only support groups, compassion, the use of masculine language, exercise and speaking to others who have had anxiety.

• Breathing exercises are particularly effective.

• In sport and the workplace men in particular are encouraged not to show weakness, which feeds anxiety.

• Creating a psychologically safe culture in a business is highly beneficial.

BEST MOMENTS

“Men may show anger or irritability or engage in risky behaviours rather than openly discussing their worries.”

“Speaking with others who experience similar struggles for me was extremely powerful.”

ABOUT THE GUEST

Alejandro Argüelles Bullón is the Director of Coach and Partner Development at Gazing Red2Blue and a PhD student in Mental Health at Lancaster University. With a background in sports and clinical mental health, he applies psychological principles to boost individual and organizational performance. Alejandro holds an MSc in Clinical Mental Health Sciences from UCL and a BSc in Sport & Exercise Psychology from Loughborough University.

As an EMCC Accredited Coach and Mental Health Mentor, Alejandro has delivered the Red2Blue program globally, helping people perform under pressure. His research uses a realist framework to explore which mental health interventions work best in specific contexts. His contributions to mental health have been recognized with Lancaster University’s Ben Booth Dean Award.

Outside of his professional work, Alejandro is active in mental health advocacy, volunteering with Shout UK and serving on the British Psychological Society’s DCP committee.

https://www.linkedin.com/in/alejandro-arguelles-bullon

https://hacw.silvercloudhealth.com

Moncrief review - https://www.nature.com/articles/s41380-022-01661-0

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com

Hosted on Acast. See acast.com/privacy for more information.

Using examples Caroline demystifies EMDR and explains why it works so well and is also effective for neurodivergent individuals.

KEY TAKEAWAYS

• If you are struggling with trauma consider EMDR.
• Any past adverse experience that causes distress now can be at the root of trauma.
• EMDR helps people remember what happened to them and learn how to process that differently so that it no longer causes distress.
• Individuals who are neurodivergent can benefit from EMDR.
• EMDR is effective for a range of conditions, including PTSD, anxiety, and depression.
• EMDR does not involve hypnosis. The client tracking the therapist’s hand creates bilateral stimulation that enables the brain to process experiences differently and file them away.
• EMDR is not just memory processing.
• Online  EMDR works well when it is done right.
• IFS and ACT techniques can easily be integrated into EMDR.
• Many people feel ashamed that they need therapy, they need help to heal from that shame.

BEST MOMENTS

“Really  trauma is about how you experience something and how you're still experiencing it.”

“Emotions become less intense, less vivid, images become blurry and filed away. They don’t have the same charge to them.”

“EMDR … can work alongside with and in conjunction with other types of therapies.”

ABOUT THE GUEST

Caroline Van Diest is a Senior EMDR Europe Accredited Trainer at Mindsync EMDR Training. With over a decade of experience, she has delivered numerous trainings on adapting CBT and EMDR therapies for neurodivergent clients and presented at EMDR UK Conferences. She co-authored a chapter in Psychological Therapies for Adults with Autism D and appeared on Russell Hurn’s EMDR UK Association podcast. 

She leads the Neurodiversity & EMDR Special Interest Group, supporting therapists across the UK. In private practice (Synthesa Therapy), she works with children and adults with neurodiversity to offer passionate, client-centred therapy and supervision.

https://synthesatherapy.nl 

https://mindsyncemdrtraining.com

https://www.emdria.org/ 

Annabel McGoldrick - https://emdrinsight.com/about-annabel 

VALUABLE RESOURCES

www.wendycastelino.com  

https://www.instagram.com/wendycastelino 

https://www.youtube.com/@wendycastelino798  

https://twitter.com/WendyCastelino  

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com

Hosted on Acast. See acast.com/privacy for more information.

They explore her approach to fostering understanding and collaboration in these polarised times.

KEY TAKEAWAYS

• Pause and understand what is annoying you and why. Then, consciously decide how to respond. Use mindfulness to do this better.
• Recognise your triggers and why you have them.
• Nobody needs the extra stress conflict brings.
• Be truly open to the other person’s point of view.
• Understand what is driving the other person and stop labelling them.
• Consider your response and ask - does it serve me?
• You can still lash out but remember the impact is lasting.
• Micro aggressions are corrosive.

BEST MOMENTS

“Half of conflict resolution is having the ability to see the other side.”

“Even for the person who started it, there is the day after, the longer-term consequence, a ripple effect.”

“Once they were able to see the other person in a different light they started to disarm.”

EPISODE RESOURCES

https://symbiosia.co.uk

https://linktr.ee.com/symbiosia

https://www.linkedin.com/in/esther-wiskerke-symbiosia

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• The brain adapts and reshapes itself throughout our entire life.
• When full recovery is not possible people can adapt to their changed mental capacities.
• People´s memory and cognitive functions can be changed by stress.
• Meeting new people has been proven to protect your brain.
• Move your body more.
• Hobbies have many benefits.
• You can´t turn off thoughts, but you can learn to focus your attention.
• Manage stress by noticing and releasing upsetting thoughts instead of dwelling on them.
• Mindfulness takes time to learn.
• Therapy identifies and focuses on the strategies that work for you.

BEST MOMENTS

“They will have changes in their behaviour, in their mood and each one of those things are relevant to different parts of the brain that are not working as efficiently.”

“If storing is the hard part…. they need a lot of repetition or need it in multiple modalities.”

“I also tell people to practice mindfulness, which is being very focused on what's happening around you in the present. “

EPISODE RESOURCES

https://www.healthymindpsychology.co.uk

https://www.healthymindpsychology.co.uk/product/making-sense-of-pain-ebook

https://www.instagram.com/healthymindpsychologyuk 

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Hosted on Acast. See acast.com/privacy for more information.

Sonia explains how being sandwiched between two cultures creates personal dilemmas. As does running the risk of shaming your family and/or being ostracised if you do not live in a certain way e.g. agree to an arranged marriage or continue to live with an abusive spouse.

KEY TAKEAWAYS

• Many South Asians struggle to get the balance right between doing what is right for them and the need to do what´s right for their family.
• Not shaming your family or community is important in South Asian cultures which can leave some people reluctantly continuing with or entering into a bad marriage.
• Sometimes doing what is right for them means being ostracised from their family and community. Which also strains that person´s mental health.
• Men also get forced into marriages.
• Domestic abuse is a universal issue.
• If you are experiencing domestic abuse you can seek counselling even if you are not planning to leave.

BEST MOMENTS

“Ultimately, if you decide to go on your own, there´s a big risk of being isolated from your family.”

“Just because the family is not with them doesn't mean there isn't other support out there.”

“If you are in a forced marriage, I´m here to support you through that.”

GUEST RESOURCES

info@serepsychology.com and info@southasiantrauma.com

https://www.tiktok.com/@dr.soniaahmed

https://serenepsychology.com 

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• DBT is a talking therapy that is related to CBT, which is available on the NHS.
• The woman who created DBT had herself recovered from serious mental health issues.
• We need to provide people with the right response at the right moment.
• DBT gives you the tools to regulate your emotions, without switching them off or ignoring the message it is sending you.
• Each emotion produces signature features in the body e.g. tension which you can influence and use to turn the emotion down.
• DBT is delivered by a team of therapists.
• DBT is great for distress tolerance.
• No matter how badly you are suffering, there is always a way out - a path back to true joy.

BEST MOMENTS

‘Regulation is matching the amount of emotion you´ve got to the situation you´re in.’

‘We almost never decrease the emotion to zero because your emotions are so important.’

“You have to change your physiology to actually work on your emotions.”

EPISODE RESOURCES

Book - https://www.amazon.co.uk/Regulating-Emotion-DBT-Way-Therapists-ebook/dp/B08F6B9JD6

https://www.dbt-training.co.uk

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see.  She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Wendy and Karen discuss how connecting, being active, taking notice, learning, and giving protects your mental health and helps those who already have issues to fully recovery.

KEY TAKEAWAYS

• Many people who have mental health difficulties do not know that a full recovery is possible.
• People now live with more stress. Some cope OK, others are more vulnerable and become ill.
• Connect and communicate. Find people you trust.
• Peer support works. Patients who speak to someone who has recovered become more open to the help they are offered.
• Learning, exercise and being creative all help.
• Something as simple as colouring in makes you present and gives your mind a break.
• Giving is powerful, even something like putting an elderly neighbour’s bins out.
• Before people can fully recover, they need to feel secure, to have their basic needs met.

BEST MOMENTS

‘The recovery model is about a journey, there will be setbacks, but there is a journey, and we can get there. ´

‘Learning helps with everything…. it opens your mind.’

‘Anything that gets us doing is good for us.’

“You've got to move people to independence, but with support.”

GUEST RESOURCES

Karen has over 35 years of experience and has worked in a variety of settings within the health and social care sector. Karen has worked in various mental health settings, with people with learning disabilities and autism and those living with dementia. Karen is passionate about individuals getting excellent service and feels that interactive training that relates to the workplace plays a vital role in this. 

Karen set up KP Social Care Training in 2009 to provide training services across the health and social care sector and has built up a good reputation for providing excellent training in various topics including safeguarding, mental health, mental capacity, learning disabilities and autism as well as other topics that relate to care such as risk assessing, support planning, professional boundaries, please ask for our full list of training topics. 

Please contact us at kptraining23@yahoo.co.uk

Or call me directly on 07903 935969

www.kptraining.info

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Hosted on Acast. See acast.com/privacy for more information.

Wendy also talks about the science behind how scent affects our brains and how to tap into that to improve your mental and emotional health.

KEY TAKEAWAYS

• Our sense of smell is a powerful tool for personal well-being.
• Perfumes are no longer seen as a way to cover body odour or to attract a mate.
• You can use scent to reprogram your brain and shift your state. 
• The right scent can invoke a really powerful feel-good factor.
• When it comes to well-being our sense of smell is a bit of a hidden superpower
• Which scents do what for you is very individual.
• Our sense of smell starts to develop in the womb.
• Some smells have negative associations.
• Start to use your sense of smell more consciously to heighten the power of scent therapy and as a mindfulness exercise.

BEST MOMENTS

‘You can weave mini scent rituals into their day-to-day routine. ´

‘According to your mood, you can actually create a memory of a smell.’

‘Program your brain with a scent that you enjoy.’

GUEST AND EPISODE RESOURCES

The Scent Shift - https://www.karengilbert.co.uk/the-scent-shift

Karen Gilbert´s books - https://www.karengilbert.co.uk. 

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see.  She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

Wendy explains how to engage and use all of your senses to intensify the experience of being in that safe place. As well as how to, over time, add more features you can enjoy and do so whenever you want to.

KEY TAKEAWAYS

• If you feel afraid at any time you can simply open your eyes to reground yourself.
• Focus your attention on any areas of your body that feel tense to relax that area.
• Let your brain choose the safe place you imagine.
• Use all of your senses to build up a strong image of your safe place and use them to enjoy being there in every way possible.
• Over time you will become a part of your safe place and be able to access it at any time you want to.

BEST MOMENTS

‘Allow yourself to be in a comfortable position, either lying down or sitting up. ´

‘Each time you come to your safe place. You may develop it and allow it to become more and more beautiful.’

‘Feel the warm rays of the sun on your skin.’

‘Your safe space is available to you whenever you need to go and enjoy it.’

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• Anxiety can be overcome.
• Take a break from bad news and negativity.
• Mindfulness and box breathing are far easier than you think.
• Get out in nature.
• Gradually reintroduce the things that make you feel anxious.
• Anxiety does not climb constantly; it peaks and then dissipates.
• Be gentle with yourself.
• The Socratic questions shared in the episode are a powerful way to tackle anxiety.

BEST MOMENTS

‘You can be almost frozen with anxiety. ´

‘Slowly push forwards.’

‘I love that inner Gertrude.’

GUEST RESOURCES

Anna is a counsellor specialising in anxiety. Anna believes that anxiety, while common, is highly individual. Each person's experience with anxiety is shaped by their personal history, environment, and coping mechanisms. Anna's counselling philosophy is rooted in this understanding, ensuring that her approach is tailored to meet the specific needs of each client. Anna helps clients build self-awareness and confidence so that they can reach their goals and overcome anxiety.

She works with adults over the age of 17 and offers therapy in Chester, Birkenhead and online.

Website - annapluck.com

Socratic questions for anxiety - https://mailchi.mp/5ff48a70de4c/anxiety-tips-free-download

https://annapluck.com/free-resources-to-help-anxiety-and-calm/

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• 90% of a child´s brain is developed by age five, so early intervention is essential.
• Taiba found that, in the UK, despite presenting early, her son did not get enough support.
• Fixing any vitamins and other low biomarkers makes a huge difference.
• Reducing exposure to toxins is important.
• Food is the best medicine; it cleanses the body and provides it with anything it lacks.
• Certain supplements and exercises boost brain health.
• Autistic children can be taught emotional literacy enabling them to take care of their mental health and grow up to enjoy a rich family and social life.

BEST MOMENTS

‘With autism, there´s a lot of biological causes.’

‘Grasp the gut-brain bond.’

‘We also do a lot of emotional literacy roleplay with him.’

GUEST AND EPISODE RESOURCES

Unlock Autism - https://www.amazon.co.uk/Unlock-Autism-7-Step-Action-Potential/dp/1068620102

https://autismbrainempowerment.com

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see.  She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

Today, Wendy introduces the concept, explains how it works and tells us what each of the Threes Circles of Compassion is and how they impact the way we feel and behave. In later episodes, she will explain how you can use the CFT approach to understand each emotional driver and use that knowledge to feel much better.

KEY TAKEAWAYS

• Self-compassion is taking care of ourselves, especially when we are suffering.
• We need to be kind and gentle with ourselves.
• Self-compassion enables us to find the courage to deal with and face things rather than back away, which happens when we feel under threat.
• Paul Gilbert´s system defines 3 levels of emotional regulation – the Three Circles of Compassion which are coloured red, blue and green.
• In some people the compassionate, self-soothing system is underdeveloped. But it can be made stronger.

BEST MOMENTS

‘Self-compassion can help us with recovery and building self-resilience. ´

‘We may not realize it, but many of us spend the majority of our time in the red system, the threat system.’

‘We are biologically designed to be nurturing.’

EPISODE RESOURCES

https://en.wikipedia.org/wiki/Paul_Gilbert_(psychologist)

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

She shares her journey and vison. As well as talking about intravenous multivitamins, hyperbaric, red light abio-resonance therapies and hypnotism.

KEY TAKEAWAYS

• Medical help is vital, but so is supporting the body in other ways.
• Fully assessing what vitamins and minerals are missing and filling those gaps, sometimes intravenously, sets your body up for health.
• With trained guidance, you can use the vivid imagination that is feeding your fear to overcome it.
• Being proactive and supporting your body holistically works.
• Dr Eastwood shares some of the benefits red light and hyperbaric therapies are producing for many users.
• We need to be cautious with new treatments, but those that work should and are starting to become more widely available.

BEST MOMENTS

‘I thought Ok, he´s got the medical help he needs right now, but what else is there? ´

‘It also shows the power of our imagination and how our brain links to our body.’

‘I will remain governed by the GMC.’

GUEST RESOURCES

https://www.linkedin.com/in/debs-eastwood-31309b112

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see.  She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• There are many potential root causes of anorexia. 
• Eating orders tend to develop around adolescence.
• Men also suffer from eating disorders.
• A significant proportion of LGBTQIA+ people suffer from eating disorders.
• A high % of people with anorexia will also have autism. Lots of women effectively mask their autism.
• Catching anorexia early makes a big difference to recovery. Gabriele explains how to spot it.
• Your GP can help as soon as the signs appear.
• People tend to focus on food because it is something they understand and can control.
• You need to replace food control with other ways to cope.
• CBT, FBT and MANTRA along with compassion-focused therapy are highly effective for treating anorexia.

BEST MOMENTS

‘It’s often multiple reasons.’

‘It (anorexia) can happen slowly, but it can grow very quickly.’

‘It's so important in treatment that we're replacing saying the eating disorder with something else that will give them the ability to cope.’

GUEST RESOURCES

https://www.revitalisepsychology.com

drnatalie@revitalisepsychology.com

https://www.linkedin.com/in/drnataliegillbanks

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• Burnout is a common problem.
• Burnout tells you it is time for a reset.
• Stress is a normal part of life which we all need to learn to manage well. 
• There are positive and negative forms of stress. 
• Constant stress makes you ill so, you have to deal with it appropriately.
• Your body will alert you to stress. Pause and listen to it.
• Medication alone simply masks the stress. You need to deal with the underlying cause.
• Strength allows you to show your emotions.
• With support and accountability, it is easier to recover from burnout.

BEST MOMENTS

‘Stress is simply a stimulus that is applied to the body. ´

‘Every emotion has a purpose, including anxiety.’

ABOUT THE GUESTS

Laura and Barry Ash are not your ordinary couple. With backgrounds as former prison, police and counter-terrorism officers, their journey has taken them from the front lines of law enforcement to the forefront of the well-being revolution. These two dynamic individuals have transitioned their life experiences into a mission to transform lives.

https://rocksolidhealth.co.uk/

The Energy Reset Book

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

Using these exercises will enable you to begin to challenge and change rigid self-beliefs. This will enable you to see yourself in a more positive light so that you can see that you are better than you thought and are capable of achieving much more.

KEY TAKEAWAYS

• Everyone has rigid self-beliefs.
• Self-beliefs are ingrained ideas about oneself, that are often developed from early experiences such as failing at something or being bullied.
• These self-beliefs become a part of our identity and impact our self-perception and behaviour.
• I´m not good enough is a common negative self-belief. 
• Identifying and acknowledging positive qualities helps to combat negative self-beliefs. Doing this helps you to get things into perspective so that you can see yourself in a more balanced way.
• You can train yourself to reduce the impact a negative self-belief has on you and the way you behave.

BEST MOMENTS

‘Rigid self-beliefs can be so strong and developed from an early age that we just see them as part of our identity. ´

‘You need to actually challenge that belief.’

‘Stop reading off the negatives… It’s about really focusing on your qualities.".’

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• Self-compassion is about taking care of ourselves and building resilience.
• Be kind and gentle with yourself, especially when you are suffering.
• Strong leaders like Nelson Mandela, Mother Theresa, and the Dalai Lama all practised self-compassion as a way to help them fight for what is right.
• Accessing the nurturing part of your mind and self-soothing enables you to stop being too hard on yourself.
• Smells can be used for self-soothing.
• Visualising is highly effective, especially when you use all 5 senses.
• Slowing down your breathing is powerful.
• Moving to a safe space or wearing specific clothing that you like are both soothing.
• Focusing on a sound or something visual has the potential to be very calming.

BEST MOMENTS

‘Self-compassion is not a soft or fluffy concept. ´

‘Use your phone to enhance certain images that give you joy, and pleasure.’

‘Affirmations are reminders. Think about how you can use positive affirmations to help you to feel calmer and self-soothe.’

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

Jim explains how ACT works and improves our psychological flexibility to get unstuck mentally.

KEY TAKEAWAYS

• ACT Acceptance and Commitment Therapy improves psychological flexibility, which enhances your life.
• People get stuck regretting things in the past or living according to the labels society gives them.
• We all try to get rid of bad feelings like anger, which does not work. Be open to it and find workable solutions to feel them less often.
• Learning to make room for your emotions gives you much more power over your life. You find ways to carry what you feel in a way that does not control you the entire time.
• ACT taps into your values.
• Focusing on what makes you feel good helps you to uncover what is truly important to you.
• You don´t have to change anything inside you to be able to put one foot in front of another and make progress, you just need to act.

BEST MOMENTS

‘It's built on pragmatism.’

‘I'm here to help you be better at feeling.’

‘Values are like verbs, it’s the way you do something.’

‘It’s the difference between living from the head down and living from the feet up.’

GUEST RESOURCES

https://openforwards.com/

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

Nikki explains what that was like and how she coped and eventually regained her mental and physical fitness.

KEY TAKEAWAYS

• Movement is medicine, it encourages the release of happy hormones.
• Do a little each day. 
• Set small goals and reward yourself.
• Self-care isn’t selfish it is essential.
• Surround yourself with the right people.
• Remember that people care about you even if they are not messaging every day. You have to bear in mind that people have busy lives.
• Having a connection with others helps to pull you through.
• A strong why pushes you to do amazing things.
• The best exercise you can do is the one that you enjoy. 
• As a woman´s hormones change, how they exercise needs to evolve.

BEST MOMENTS

‘Movement is medicine. ´

‘Just being surrounded by good people is so so important.’

‘Our brain works well on that kind of reward mentality.’

GUEST AND EPISODE RESOURCES

https://www.nickyedwards.com/

https://www.instagram.com/nickyedwardsphysio/

https://www.facebook.com/NickyEdwardsPhysio/

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

Wendy shares some simple exercises you can use to identify your values.

KEY TAKEAWAYS

• If you had reached the age of 85, what is it that you will have wanted to achieve? – this powerful question can help you to identify what matters to you the most.
• Think about what you would do if you were totally free to make your own choices.
• Look at what is working for you already to help you to identify what you need more of.
• Actively work to develop more meaningful relationships.
• Look at your leisure and play values as well.

BEST MOMENTS

‘If  you took away the barriers, what it is you like to do?’

‘Take some time to think about your health benefits.’

‘Take your time.’

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Hosted on Acast. See acast.com/privacy for more information.

Wendy uses the example of someone who was attacked as a child and, as an adult, felt that it would happen again if she left her home. She shares the step-by-step process that was used to enable this person to overcome that fear.

KEY TAKEAWAYS

• Our thoughts and feelings influence our behaviours.
• Identifying and understanding distorted thought patterns enables us to challenge their accuracy and change destructive patterns of behaviour.
• CBT is very effective for people with phobias, addictions, depression, and anxiety disorders. Including OCD and other conditions.
• The therapist and client create a shared understanding of what the problems are.
• It is a highly personalised form of therapy.

BEST MOMENTS

‘CBT helps us to understand that our thoughts and feelings influence our behaviours. ´

‘Conceptualisation is a key component of CBT.’

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Hosted on Acast. See acast.com/privacy for more information.

Wendy walks you through how to use thought records and other techniques to help you develop willingness so that you can overcome resistance and meet challenges. To do this, she uses real-world examples that everyone can relate to.

KEY TAKEAWAYS

• Willingness does not mean that you like, want, desire, or approve of something to engage in the process.
• Even when you don´t particularly want to say yes, you can still be willing to give it a go.
• When you are willing you make room for negative side effects in order to create a meaningful life.
• Climbing the mountain of personal development is rarely easy, so you have to be willing to do some things that you are not that keen to do.
• Identify what you are going to need to meet various challenges and work to put those things in place.

BEST MOMENTS

‘Willingness means you allow it to happen, you make room for it. ´

‘Willingness is essential, as it's really the only way we can deal with life's problems.’

‘Accept there will be challenges and think of a way around them.’

EPISODE RESOURCES

https://thehappinesstrap.com/

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

KEY TAKEAWAYS

• ACT is a therapy that helps people to move towards their values and goals despite difficult thoughts and emotions.
• We carry bad experiences and negative beliefs with us through life, a bit like rocks in a rucksack. A rucksack which gets heavier as we age. ACT helps you to get rid of those rocks.
• It is far easier to climb the mountain of personal growth with an empty rucksack.
• Mindfulness ensures you are engaged in the present.
• Accept the things you cannot change and be willing to work on the things that you can.
• Develop mindfulness and commitment to enable yourself to climb the mountain of personal growth.

BEST MOMENTS

‘This is for us to work out what is important to us, and to live our life, focusing on these values. ´

‘Become fully aware of how we label ourselves with fixed ideas….this restricts us from being more.’

‘Bad experiences shape the way we see ourselves, such as, for example, bullying.’

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see.  She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Hosted on Acast. See acast.com/privacy for more information.

They also discuss the therapy that finally enabled Wendy to lose weight in her 60s. 

KEY TAKEAWAYS

• When you crash diet, your body stops feeling safe and rebels.
• The relationship you have with yourself is as important as the relationship you have with food.
• Be accountable. Listen to your body and your emotions.
• Horses can read energy. They quickly reveal people´s issues.
• Modern teenagers are under constant stress.
• Often when you heal the parent the teenager´s issues improve.
• Nature promotes healing.

BEST MOMENTS

‘That was a huge thing – learning to love me again.’

‘I was able to borrow her belief in me until I found my own.’

‘We have underestimated the power of nature.’

RESOURCES

https://www.theheartcentreuk.com

https://www.healingheartsandmindswithhorsescic.org/

Books

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Hosted on Acast. See acast.com/privacy for more information.

Wendy provides you with an understanding of the most popular and widely available forms of therapy. Including counselling, person-centred, psychodynamic, ACT, EMDR, CFT, IFS, human givens, gestalt therapies and analytical psychology. Before explaining how to identify which is most likely effective for you.

KEY TAKEAWAYS

• Counselling provides a supportive and confidential environment so clients can discuss and explore personal issues.
• Humanistic therapy looks at the whole person focusing on their nature.
• CBT is a structured short-term, goal-orientated therapy that focuses on identifying and changing negative and dysfunctional thought patterns, beliefs, and behaviours.
• EMDR helps to reduce the emotional impact of past traumas.
• Compassion-focused therapy is beneficial for those who experience high levels of shame and self-criticism.
• IFS restore balance and harmony to the person´s internal system.
• Gestalt therapy helps with self-regulation.
• Using therapists who work remotely will help you to access more types of therapy.

BEST MOMENTS

‘Counselling can be short term for specific issues or long term for more complex emotional difficulties.’

‘Gestalt therapy emphasizes personal responsibility.’

‘Try to find someone you feel a connection with someone you feel can understand you and your problems.’

VALUABLE RESOURCES

www.wendycastelino.com 

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798 

https://twitter.com/WendyCastelino 

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Hosted on Acast. See acast.com/privacy for more information.