Don't Get A Therapist... Yet!

In this episode, I'm exploring a question that many people are quietly asking themselves right now: why do so many of us feel anxious, overwhelmed and emotionally exhausted, even when nothing is immediately wrong in our own lives?The honest answer is that we are living through a period of relentless background threat. The cost of living, youth unemployment, political mistrust, war, climate fears, speculation about what comes next, and somewhere in the middle of all of it, the worry that we might not even be able to afford a summer holiday. Our nervous systems are being asked to process more uncertainty, more worst-case predictions and more bad news than they were ever designed to hold. And that takes a toll.This episode looks at why that happens, why anxiety feeds on uncertainty, why worry can feel productive even when it isn't, and why the style of modern news coverage is particularly hard on the anxious brain. Then it moves into practical tools drawn from CBT, mindfulness, attention training, ACT and gratitude, not as fluffy ideas, but as evidence-based ways of getting your mind back when the world feels noisy and frightening.Because we can be informed without being flooded. We can care without collapsing. And we can build small islands of steadiness, even in uncertain times.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.

If you constantly question yourself, say yes when every part of you wants to say no, or find yourself working hard to keep everyone around you comfortable at the expense of your own needs, this episode is for you.Low confidence, fragile self-esteem and people-pleasing rarely come from nowhere. They usually make sense. People-pleasing often begins as a way of staying safe. Low self-esteem often takes root when we learn, somewhere along the way, that our worth is conditional - on being useful, easy, impressive or needed. And low confidence grows when we avoid the things that frighten us, because the more we avoid, the more the brain believes we can't cope.But these patterns can change. Drawing on CBT, compassion-focused therapy, ACT, DBT, EMDR-informed stabilisation and mindfulness, this episode unpacks what confidence actually is, why self-esteem becomes fragile, and why people-pleasing can feel almost impossible to stop - even when you can see yourself doing it.One of the most important distinctions in this episode: people-pleasing is not the same as kindness. Kindness comes from choice. People-pleasing comes from fear. And when you keep abandoning yourself to keep others comfortable, what builds isn't goodwill - it's resentment.The goal isn't to stop caring. It's to stop disappearing.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 CastelinoIf 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.

If you've found yourself doom scrolling, struggling to sleep, feeling your body tense up every time you open your phone, or noticing a creeping sense of dread that you can't quite shake, this episode is for you. And if you're someone who has experienced trauma in the past, you may be finding this period particularly hard, and there's a real psychological reason for that.War coverage affects us deeply even when we are not in the conflict zone. Our nervous systems are wired to respond to threat, uncertainty keeps the mind in an endless loop of "what ifs", and there is a particular kind of helplessness that comes from witnessing suffering we cannot stop. For some people, especially those with a history of trauma or loss, the impact can be even stronger.But being affected by all of this doesn't mean you're weak. It means your brain is doing exactly what it was designed to do. The question is how to stop it from running the show.Drawing on CBT, compassion-focused therapy, ACT, EMDR, DBT and mindfulness, this episode offers 12 practical, evidence-based strategies for managing war anxiety. Not about switching off or becoming detached, but about learning to stay informed without being consumed, to care without collapsing, and to come back to what is meaningful and within your control.Because you don't need to solve the whole world's problems in this one moment. You just need to take care of your nervous system.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 CastelinoIf 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'm exploring a question that sounds like it belongs in a sci-fi film, but is very much a real and growing concern: can having an AI girlfriend or boyfriend ever be therapeutic?I look at what the research actually says, because this isn't as one-sided as many people assume. For some, AI companions may reduce loneliness in the short term, lower the shame around opening up, and even create a kind of rehearsal space for emotional honesty. But there are also serious risks, including emotional dependency, avoidance of real relationships, and a gradual erosion of your tolerance for the imperfection of human connection.I also discuss the disturbing Windsor Castle case, in which Jaswant Singh Chail entered the grounds on Christmas Day 2021, carrying a loaded crossbow, and had previously been interacting with an AI companion on the Replika app. I unpack what that case does and does not tell us, because it is far more nuanced than the headlines suggested.The central question I keep coming back to is this: is an AI companion acting as a bridge to life, helping someone feel steadier and move back towards people? Or is it becoming a bunker, soothing in the short term while quietly shrinking someone's world?If you have ever used an AI companion, know someone who has, or are simply trying to make sense of where this technology is heading, this episode will help you think about it more clearly.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’m talking about something that sits underneath so much of what we experience as stress, anxiety, overthinking and even burnout… uncertainty. 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.

In this episode, I’m joined by trauma therapist, author and podcast host David Polidi. David is a Licensed Independent Clinical Social Worker and co-founder of Empowered Through Compassion, a trauma-focused therapy practice he runs with his wife.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.comTo learn more about my work, explore resources, or stay up to date with future episodes, visit:https://wendycastelino.comIf 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’m talking about a pattern I see often, particularly in women who appear to have everything together on the outside, but feel very different on the inside.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.

In this episode, I’m joined by Dr Claire Plumbly, a Clinical Psychologist, EMDR Consultant and founder of Plum Psychology. Claire is also the author of the Amazon bestseller Burnout: How to Manage Your Nervous System Before It Manages You.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.

Worry is one of the most common mental habits I see, yet so many people feel ashamed of it. That constant stream of “what if?” thoughts. The mental rehearsal of worst-case scenarios. The mind that refuses to switch off at bedtime or before something important.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.

In this episode, I’m joined by Christina Robinson, an employee turned business owner who has been described by her peers as a natural entrepreneur. Christina is a blogger, podcaster, public speaker and multi-award winner, but what stood out most to me in our conversation is her honesty about the journey it took to get there.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_TalksIf 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.comAnd 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 is often talked about as if it’s the brain’s “happiness chemical”, with phrases like dopamine detox or dopamine addiction becoming increasingly popular. In this episode, I unpack what dopamine actually is, and what it really does.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.

Why We Doomscroll and How to Break the CycleDoomscrolling 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.

Trauma doesn’t just live in our thoughts and memories. It also shows up in the body, often in ways we don’t consciously recognise. In this episode, I explore how EMDR therapy and the concept of the body score can support recovery from trauma.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.

Artificial intelligence is becoming part of everyday life, and it’s starting to show up more and more in conversations about mental health - in this episode, I explore what that actually means.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.

Join CBT and EMDR therapist Wendy Castellino as she breaks down the real science behind wellness stacking. A habit that promises big mental health benefits with very little effort and a subject that is trending on social media. Wendy explains what it is, the real science behind it, why it works and why not doing it the right way makes things worse. 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 RESOURCEShttps://wendycastelino.comhttps://www.instagram.com/wendycastelinohttps://www.youtube.com/@wendycastelino798https://twitter.com/WendyCastelinoABOUT THE HOSTWendy 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.

In this episode, Wendy is joined by Paul Grantham, Consultant Clinical Psychologist, Hon Professor of Clinical Psychology, Director of SDS Seminars Ltd and an Accredited CBT Therapist. Together, they explore the science and psychology behind motivation. 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 TAKEAWAYSMost 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 GUESTPaul 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 :[email protected] and www.skillsdevelopment.co.ukPaul´s books - https://www.amazon.co.uk/stores/Paul-Grantham/author/B01N9GGGAAVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy today is talking about positive psychology. She explains how to go from understanding the theory to rewiring your brain to actually take in and notice more positive emotions. She also talks, in detail, about ACT. An amazing therapy that fits in very well with positive psychology.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 TAKEAWAYSIf 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 RESOURCEShttps://www.amazon.co.uk/Hardwiring-Happiness-Science-Contentment-Confidence/dp/0385347316VALUABLE RESOURCESwww.wendycastelino.comhttps://www.instagram.com/wendycastelinohttps://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelinoABOUT THE HOSTWendy 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.

In this episode, Wendy is joined by health and performance coach Byron Munford for a fast-paced, honest chat about modern masculinity, finding purpose, building resilience, and boosting your wellbeing—body and mind. 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 TAKEAWAYSIf 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 GUESTByron 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.ukwww.linkedin.com/in/byron-munford-652071268https://www.instagram.com/the_lifestyle_revolutionhttps://www.facebook.com/LifestylerevolutionVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy talks about something virtually everyone experiences - intrusive thoughts. Those sudden, unwanted ideas, images or even urges that pop into your mind and make you think, why on earth did I just think that? If you've ever had a thought that shocked you or didn't fit your values, you're not broken and you're definitely not alone. 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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy is joined by Mel Harris, the UK’s original Weight Management Mentor and founder of the KIO Method. Twenty-one years ago, Mel lost 90 kilos and has kept it off, which is unusual - 76% of bariatric surgery patients gradually regain their lost weight.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 TAKEAWAYSLosing 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 GUESTMel 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.comhttps://www.linkedin.com/company/kiomethodhttps://www.facebook.com/kiomethodhttps://www.instagram.com/kiomethodhttps://www.youtube.com/@kiomethodhttps://www.tiktok.com/@kiomethodVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy tackles the sensitive, but vital subject of childhood sexual abuse. She explains what this type of abuse does to a person over time and why it is so hard for victims to tell others and seek help. Wendy also shares which therapies are effective, how to reach the point where you feel able to seek help and exactly where to find the right services for you.KEY TAKEAWAYSOften, 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.”RESOURCESChildhood Sexual Abuse — Quick Resource Guide (UK)Immediate helpIf you’re in immediate danger, call 999.Samaritans (24/7): 116 123 — emotional support any time.Specialist supportRape 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 optionsSexual 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 pathwaysNHS 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 toolsGrounding: 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 rightsThere 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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelinohttps://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

Today, Wendy is joined by anxiety specialist and therapist Jennifer Roblin from Better Your Life. Together, they explore the roots of anxiety, why it’s on the rise in our modern world, which therapies work best, and share practical, short, science-backed exercises you can use to re-set your nervous system and overcome anxiety.KEY TAKEAWAYSAnxiety 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 RESOURCEShttps://www.youtube.com/@betteryourlifeanxietyreliefhttps://www.facebook.com/BYLAnxietyMgmthttps://www.instagram.com/bylanxietymgmthttps://www.linkedin.com/in/jenniferroblinABOUT THE GUESTJennifer 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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy who is an accredited CBT and EMDR therapist, talks about a controversial subject – whether a mental health diagnosis is helpful or harmful for the patient.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 TAKEAWAYSA 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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

Today, Wendy is joined by award-winning entrepreneur Winnie Akadjo the founder of Aeli Health, a startup that is working to make it easier for therapists to extend better continuity of care to clients between therapy sessions. Winnie helps practitioners to provide their patients with tailored coping strategies and mechanisms they can use to process the emotions that come up during the average 168 hours between sessions.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 TAKEAWAYSInevitably, 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 GUESTWinnie 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-akadjohttps://www.aeli.ioVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy talks about a therapy called Act, which stands for Acceptance and Commitment Therapy. Wendy looks at some evidence-based ACT techniques and shares easy skills you can develop to diffuse yourself from unhelpful thoughts.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 TAKEAWAYSSome 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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy talks about mindfulness, including how you can benefit from incorporating it into your life and exactly how to do that. As a CBT therapist she has already helped many people to do this and also practices it herself.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 TAKEAWAYSMindfulness 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 RESOURCESMindfulness-Based Stress Reduction (MBSR) https://palousemindfulness.com/index.htmlVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

Today, Wendy is joined by Anna Guildford, who for 25+ years has worked as a mental health nurse, systematic practitioner, DBT therapist, supervisor and coach. Anna now also runs her own private coaching practice.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 TAKEAWAYSModern 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 GUESTAnna 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 - [email protected] https://www.instagram.com/annaguildfordcoach/VALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy explores writing for therapy, and how putting pen to paper can help you process an upsetting event or to feel more grounded or to be able to move forward in your life. So, I'm going to go through a step-by-step process to write about a difficult experience and then how to reframe what has happened so that the pain is less, and also how to use affirmations that really work for you. She also shares tools to use if you hit writer's block. 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 RESOURCESwww.wendycastelino.comhttps://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798https://twitter.com/WendyCastelino  ABOUT THE HOSTWendy 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.

In this episode of "Don't Get a Therapist Yet," Wendy explores trauma and its impact on mental health. Learn about three powerful therapeutic techniques - Narrative Exposure Therapy, EMDR, and Visualization - that can help you process traumatic memories, reduce distress, and reclaim your emotional well-being. Whether you've experienced childhood abuse, bullying, accidents, or other challenging life events, this podcast offers insights into healing, understanding your experiences, and developing compassionate self-support strategies. Discover how trauma therapy can help you transform painful memories, improve sleep, and build emotional resilience.KEY TAKEAWAYSThe 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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

Today, Wendy is joined by Lara Barnes, founder of Brain Development UK, who provides parents with a pathway to healing the behavioural and learning symptoms of their Autistic, Dyslexic, ADHD, Dyspraxic child, which builds the foundation of the brain. 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 TAKEAWAYSMany 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 LaraLara 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.uklara@braindevelopment.co.ukSocial – @braindevelopmentukVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelinohttps://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.comThis Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/ Hosted on Acast. See acast.com/privacy for more information.

In this episode, Wendy takes a look at something that many people have direct experience of – childhood bullying. So many people, when adults, are still suffering from the traumatic effects of being bullied as a child or teenager. It´s very common. Wendy shares the details of the kinds of therapies that can help adults deal with the traumatic effects of childhood bullying. As well as several self-help strategies you can use without a therapist to help yourself. KEY TAKEAWAYSCompassion-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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy is joined by Donna Laine, an award-winning entrepreneur and author of “The Remembering Technique”. A transformative and effortless technique Donna use to manifest her dreams, achieve her deepest desires, overcome fears and create the life she wanted. Over the years, Donna has helped many others to do the same.You will be stunned by how simple and easy The Remembering Technique is to use.KEY TAKEAWAYSYou 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 GUESThttps://donna-laine.comhttps://www.amazon.co.uk/Remembering-Technique-Donna-Laine-ebook/dp/B0D7TQ3Q88Donna 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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

Today, Wendy is joined by Jo-Anne Kelleher, a Sports and High-Performance Psychologist who helps ambitious ADHD minds unlock elite level success. As a child, Anne struggled badly at school, she was told she'd never do anything because her English was so bad. Anne shares how she realised she had ADHD, needed to learn differently and when she did that became a successful entrepreneur.She shared dozens of tips that anyone with ADHD can use to immediately improve their performance.KEY TAKEAWAYSPeople 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 GUESTJo-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 [email protected] with "ADHD Power Call" in the subject line.www.keyaspirationssuccess.comVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy gets honest about what it means to be a modern woman in today's world. Can we really have it all despite having to walk the tightrope of life. A life that sees most women trying to balance the competing demands of children, their partner, elderly family members, work and society's expectations of them.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 RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy takes a look at burnout, in particular at how it is impacting the young. She clarifies what burnout is, how to identify it, and what research tells us about why it is becoming more prevalent amongst the young. Importantly, Wendy shares 20 simple to implement but powerful techniques anyone can use to recognise the early signs of burnout, get ahead of it and keep themselves free of burnout no matter what is going on in their life.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 TAKEAWAYSWhen 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 RESOURCESMental Health UK report - https://mentalhealth-uk.org/blog/burnout-report-2025-reveals-generational-divide-in-levels-of-stress-and-work-absenceVALUABLE RESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelinohttps://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this episode, Wendy is joined by Kieran Kevan a social media strategist and fitness coach to discuss the impact social media is having on masculinity and mental health. Together, they also examine the issue of toxic masculinity, its various interpretations and the impact it is having on men´s ability to recognise when they are vulnerable and need help, then seek that help.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 KIERANKieran 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.comhttps://www.instagram.com/kierankevanhttps://www.linkedin.com/in/kierankevanRESOURCESwww.wendycastelino.com https://www.instagram.com/wendycastelino/https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOSTWendy 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.

In this solo episode, Wendy focuses on resilience. She explains what it is, the different ways it helps your mental and emotional health and how developing resilience makes it much easier to navigate the ups and downs of life.   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.

For this episode, Wendy welcomes the inspiring Lisa Quait  - The Real Woman Coach. She shares her personal journey through therapy, midlife, bodybuilding, and entrepreneurship. 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.

In this episode, Wendy is joined by Kam Harris who after experiencing the benefits of EMDR decided to leave the fashion industry and become an EMDR therapist. She is also a master hypnotherapist as well as a mum and wife. Kam explains exactly how EMDR works and how you can use it every day to keep your mind healthy and in balance. 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.

Today, Wendy is joined by Michelle Rowlinson, a senior physiotherapist and menopause wellbeing practitioner. She is a best-selling author and creator of the BALANCE™ method which individuals, GPs and organisations successfully use to effectively manage menopause and improve quality of life. 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.

Today, Wendy is joined by Dr. Hannah Gilbert, a psychotherapist who has a particular interest in the connection between belief and mental health. They discuss her work with the Compassionate Mind Foundation, which promotes Compassion-Focused Therapy (CFT). CFT integrates psychotherapeutic models and mindfulness practices, emphasizing self-compassion and understanding how the brain works.  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.

In this episode, Wendy is joined by Matt Hussey a journalist and a psychotherapist in private practice, podcaster and author. Matt and Wendy discuss how simply assigning a label to someone or their condition confines who they think they are and can disengage them from their recovery, the way labelling impacts how society functions, and why therapists need to challenge the way mental health conditions are defined. 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.

In this episode, Wendy is joined by Andy Baker, an amazing person that does amazing things. He is a behavioural specialist with 19+ years’ experience, author, public speaker, trainer, educator, business mentor, parenting mentor, podcast host and more. Over the years he has worked with children, adults, people with learning disabilities and does a lot of work in the dementia field.   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.

In this episode, Wendy is joined by Michelle Hoffman, a Stanford University social scientist and best-selling author. Today, she and Wendy discuss her journey from enjoying a fulfilling life with her husband to becoming a single parent when he sadly died.  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.

In this episode, Wendy is joined by Ousha Demello, a former business lecturer with over 15 years in education, who transformed her life through entrepreneurship. Doing so after suffering in a marriage where emotional abuse and mental torture from her husband and his family was a daily occurrence.  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: [email protected] or [email protected] 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.

In this episode, Wendy is joined by clinical psychologist, author, trainer and researcher Dr Chris Irons, who helps people find new ways to understand and tackle their distress. Dr Irons is a big advocate of Compassion Focus Therapy (CFT). 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.

Today, Wendy is joined by clinical psychologist Dr Natalie Stott. Her main clients are doctors, nurses, physios and those who care for others. She is EMDR trained but mainly uses Acceptance and Commitment Therapy (ACT) to help her clients deal with work related stress, burnout, perfectionism and a range of other issues.   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.

Today, Wendy is joined by Dr Monika Wieliczko, a licensed clinical psychologist who specialises in grief, trauma and loss. She shares how losing her husband to bowel cancer inspired her to create the "Grief MOT," a first aid course for grief, to help individuals understand their grieving journey and found the online therapeutic community -  A Guide to After Life. 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.

In this episode, Wendy is joined by Jess White the amazing entrepreneur behind Yogi Tribe and the Spark Business Network. Jess has been practising yoga for 25 years and teaching it for 10.  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.

In this episode, Wendy is joined by Dr. Sally Conway, a clinical psychologist, coach for highly sensitive people, and a qualified EMDR practitioner. Sally, who is herself highly sensitive, explains why HSPs are very prone to people pleasing to the extent that they neglect themselves and why even relatively small stressors can easily overwhelm them.  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.