Don't Get A Therapist... Yet!

In this episode, Wendy is joined by Chris Whitehead-Baines, UK-based psychotherapist, clinical supervisor and founder of The Skool Trauma Hub, who has been working with complex trauma, PTSD and CPTSD since 2009. Chris brings both professional expertise and nearly 30 years of his own lived experience of trauma and recovery to a conversation that covers one of the most underused and underexplained tools in trauma healing: imagery.The episode opens with a story from Chris's childhood, growing up in a domestic violence environment, where he would paint and draw as a way of externalising what he could not yet say, then walk to the postbox and send his paintings away addressed to no one. He only understood years later, in his own therapy, that he had been instinctively doing something deeply therapeutic. It is a quietly remarkable way to begin a conversation about why imagery reaches places that words sometimes cannot.The conversation covers what therapeutic imagery actually means, which is far broader than visualisation or closing your eyes and picturing something. It includes memories, metaphors, drawings, colours, dreams, bodily sensations and imagined places. Chris explains how imagery weaves through every modality he works with, from art psychotherapy and EMDR to psychodynamic therapy and CBT, and why trauma, which is stored in fragments of sensation and image rather than as a coherent verbal story, can often be reached more directly through a different kind of language altogether.There is a powerful section on how imagery helped a client shift an ingrained belief that nothing else had moved, as they began to look at themselves as a vulnerable child rather than judging themselves through adult eyes, and what happened when their adult self began to tend to that child through the work.Chris also introduces the concept of co-regulation, one of the most important and frequently overlooked elements of trauma recovery, and explains why safe community can be as healing as therapy itself. That belief sits at the heart of The Skool Trauma Hub, his global community bringing together people impacted by trauma, trauma-informed parents and trauma professionals.The episode closes with a simple, safe imagery exercise anyone can try today, no closed eyes required.To find out more about Chris's private practice, visit:👉 https://www.virtualtraumatherapy.comTo join The Skool Trauma Hub community:👉 https://www.skool.com/the-skool-trauma-hub/aboutFollow Chris on Instagram: @virtualtraumatherapyChris is also on Facebook, LinkedIn, TikTok and YouTube under Virtual Trauma Therapy.To learn more about Wendy's 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, Wendy is joined by Dr. Kira Mauseth, clinical psychologist, Teaching Professor at Seattle University, and founder of Astrum Health LLC, who has spent her career working with disaster survivors, refugees and first responders across the world. From the Lahaina wildfires to earthquake recovery in Haiti to refugee camps in Northern Jordan, she brings a rare combination of clinical expertise and extraordinary frontline experience to a conversation that is far more relevant to everyday life than the word "disaster" might suggest.The episode opens with two concepts that reframe how we understand stress and crisis. The disaster cycle describes the ongoing loop of preparedness, response and recovery that individuals and communities move through after any significant event. A disaster cascade is what happens when a second or third crisis hits before the first one has been processed, and as Dr. Mauseth explains, the mental health consequences of that compound exposure are significant, measurable and deeply underestimated.At the centre of the episode is a clear, practical explanation of what prolonged stress actually does to the brain and body, including the cognitive symptoms of brain fog, poor memory and difficulty concentrating that many people experienced during and after the pandemic, and wrongly attributed to something more serious. Dr. Mauseth explains the role of cortisol, why the present moment is the single most powerful place to bring the nervous system back to, and what practical techniques, from the engagement of awe to sensory grounding, and her favourite tool of all, a frozen orange, can reduce stress hormones quickly.She also outlines the four ingredients of individual human resilience: connection, adaptability, hope and purpose, each mapped to a part of a tree in a framework that is easy to remember and genuinely useful for self-assessment. The distinction she draws between hope and optimism is one of the most clarifying things in this conversation. Optimism is everything will be fine. Hope is tougher and more honest than that. It is about finding the third door when the first two are closed.The episode closes with the concept of purpose after crisis, illustrated by two stories from her disaster work, a grandfather in Haiti and a Syrian surgeon selling gum in a refugee camp, that are among the most quietly powerful things to have appeared on this podcast.To find out more about Dr. Mauseth's work, visit:👉 https://www.astrumhealthllc.orgFor information on the Health Support Team disaster curriculum and community training:👉 https://www.healthsupportteam.orgConnect with Dr. Mauseth on LinkedIn:👉 https://www.linkedin.com/in/kira-mauseth-ph-d/To learn more about Wendy's 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, Wendy is joined by Dr. Andrea Vassilev, clinician, academic, award-winning advocate and author of Beyond the Bipolar Label, who has lived with bipolar disorder for nearly 30 years. What makes this conversation different is that Dr. Vassilev brings both clinical expertise and genuinely lived experience to the table, and she is refreshingly honest about both.Bipolar is one of the most misunderstood and misdiagnosed mental health conditions there is. It is frequently missed because people present with depression, not mania. It is cyclical, which means people can appear fine between episodes, and then be blindsided when the next one arrives. And it carries a level of social stigma that can quietly make the condition itself worse, because when the shame of having bipolar becomes layered on top of the condition, the research shows it leads to lower self-esteem, reduced likelihood of seeking help and, in bipolar specifically, increased thoughts of suicide and worse depressive outcomes.That layering of shame is what Dr. Vassilev's book addresses directly. The conversation covers what self-stigma actually is, how it forms through internalising stereotypes and through globalising difficult experiences into fixed beliefs about who you are, and what it takes to start reframing the narrative. Dr. Vassilev also talks about identity, why a diagnosis can feel all-consuming, and why that is understandable but not the full picture of who someone is.There is also an honest thread running through the whole episode about what living with bipolar actually looks like over a lifetime, including the 10 years Dr. Vassilev lost being seriously unwell, the ECT treatments, the careers that ended, and the milestones that were delayed. She is clear that she does not want her current success to inadvertently discourage anyone, and that honesty is one of the most valuable things in this conversation.Practical ground covered includes who to tell about a diagnosis and how to think through that decision, how bipolar affects relationships and employment, the two biggest myths about the condition, and what Dr. Vassilev would say to someone who has just been diagnosed and is sitting in her virtual office for the first time.Dr. Vassilev's book Beyond the Bipolar Label is available on Amazon and wherever books are sold:👉 https://www.amazon.co.uk/Beyond-Bipolar-Label-Self-Stigma-Authentically-ebook/dp/B0FLPVJHKW/A free disclosure decision tool and additional resources are available via the publisher's website at:👉 https://www.newharbinger.comTo find out more about Dr. Vassilev's work, visit:👉 https://www.andreavassilev.comOr follow her on Instagram: @best.life.bipolarTo learn more about Wendy's 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, Wendy is joined by Cathy Himlin, licensed marriage and family therapist, licensed professional clinical counsellor, and author of The Rejected Parent: Rebuild Your Relationship with Your Child During and After a Divorce or Custody Dispute, who has spent 30 years working with children and families in high conflict family law cases.If you are a parent who has lost contact with your child, or who feels that contact is slipping away, this episode speaks directly to that pain. Cathy describes the grief of having a living child who won't see you as one of the most complicated and underrecognised forms of loss there is, because unlike bereavement, there is no clear end, only the persistent question of how to get back to your child.The conversation covers what parental alienation actually means and why it is far more nuanced than the term suggests, including the parents who contribute to it without ever intending to. Cathy explains why children take sides, how even very young children absorb the tension between parents in ways that cause real physiological stress, and why the instinct to push harder, explain more, or argue the facts with a child almost always makes things worse.There is also a deeply practical thread throughout. Cathy shares what early warning signs to watch for before rejection becomes entrenched, how to use the EFFT model to validate a child's emotions and start repairing the attachment rupture, and what to do when the door is fully closed, including why keeping duplicates of every letter, card and gift you send could matter more than you think.For parents who haven't seen their child in months or years, the episode also addresses what reconciliation can realistically look like, why the late teens and early twenties are often a turning point, and how to hold hope without losing yourself in the process.Cathy's book The Rejected Parent is available here:👉 https://www.amazon.com/Rejected-Parent-Rebuild-Relationship-Divorce/dp/164848719X/To get in touch with Cathy, access her parenting support programmes or find out about her work with attorneys and therapists, visit:👉 https://www.himlinconsulting.com/aboutTo learn more about Wendy's 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.

Artificial intelligence is changing fast, and a lot of people are already using it to help manage their mental health. Some of that is genuinely useful. Some of it isn't. And some of it can actually make things worse.In this episode, Wendy cuts through the noise with a clear, honest framework: 10 ways AI can legitimately support your mental health, and 7 ways she would not recommend using it.On the useful side, AI can help you challenge a distorted thought using CBT principles, turn a worry spiral into a practical problem-solving plan, build a graded exposure hierarchy, develop a more compassionate inner voice, organise your worries into what's actionable and what isn't, clarify your values, learn emotional regulation skills in the moment, and prepare for therapy so you get far more out of it. Used well, AI is a thinking partner, a worksheet generator, a prompt for reflection and a reminder of skills you already know.But there are places where it shouldn't go. Diagnosing yourself. Managing a crisis. Conducting unsupervised trauma processing. Making medication decisions. And perhaps most importantly, using it as a reassurance machine, which is particularly relevant for anyone who struggles with health anxiety or OCD, because the temporary relief it provides can quietly make the underlying anxiety worse.The principle running through all of it is straightforward: fluent doesn't necessarily mean factual. And a tool is not the same as a relationship.Wendy also shares five practical AI prompts you can use straight away, covering thought challenging, problem solving, self-compassion, tolerating uncertainty, and preparing for therapy.To learn more about Wendy's 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 your mind replays conversations long after they've ended, spends hours imagining everything that could go wrong, or analyses a decision so thoroughly that you end up more confused than when you started, this episode is for you.Overthinking often feels productive. It feels as though if you just think about it for long enough, you will finally reach certainty or find the perfect answer. But the loop doesn't deliver certainty. It delivers more questions, more anxiety, and less sleep.In this episode, Wendy explores what overthinking actually is, why the brain does it, and how nature, nurture and our environment all play a role. She covers the difference between worry and rumination, why modern life feeds both, and how the brain's ancient threat detection system ends up treating an unanswered text as seriously as a physical danger.Then come 20 practical, evidence-based strategies drawn from CBT, ACT, compassion-focused therapy, DBT, mindfulness and internal family systems. You don't need to use all 20. The invitation is to listen for the 2 or 3 that speak to you, and practise those consistently, because psychological strategies work like physical exercise. The benefit comes from repetition, not from reaching for them once in a crisis.The episode ends with a short guided exercise you can try right now.To learn more about Wendy's 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 whose mind rarely gives them a moment's peace. Hosted on Acast. See acast.com/privacy for more information.

If you have ever felt out of control around certain foods, eaten past the point of fullness, or promised yourself you would stop and then found you simply couldn't, this episode will help you understand why. And more importantly, it will help you stop blaming yourself for it.In this episode, Wendy is joined by Dr Claire Wilcox, board-certified psychiatrist and addiction psychiatrist, neuroscience researcher, and author of Rewire Your Food-Addicted Brain: Fight Cravings and Break Free from a High-Sugar Ultra-Processed Diet Using Neuroscience. Dr Wilcox brings both the research and lived personal experience to a conversation that covers more ground than most books on the subject.The episode unpacks what food addiction actually is, how it differs from and overlaps with binge eating disorder and obesity, and why certain foods trigger the same brain circuitry as alcohol and other substances. Dr Wilcox explains the three brain networks most affected by addiction, the role dopamine plays in cravings, memory and learning, and why ultra-processed foods are specifically engineered to override the brain's fullness signals and keep you eating.There is also a frank and compassionate discussion about shame, why it makes recovery harder rather than easier, and why the single most important myth to unlearn is that this is a personal failing. The food industry has deliberately designed products to hook the brain. That is not your fault. It is biology.The practical part of the conversation covers what rewiring the brain actually looks like day to day, from stabilising food chemistry and building adequate nutrition back in, to sleep, physical exercise, community and mindfulness as evidence-backed tools for recovery. Dr Wilcox also shares her take on GLP-1 medications, why she sees them as a bridge rather than a solution, and what tends to go wrong when the behavioural piece is left out entirely.Dr Wilcox's book is available on Amazon:👉 https://www.amazon.com/Rewire-Your-Food-Addicted-Brain-Ultra-Processed/dp/1648484689More information, social links and further resources at:👉 https://www.wilcoxmd.comTo learn more about Wendy's 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.

Have you ever snapped at someone and then thought, who was that? Or found yourself wanting to change something about your life but unable to stop the very thing you want to stop? That gap, between what you want and what you do, is at the heart of what this episode explores.In this episode, Wendy is joined by Tammy Sollenberger, certified IFS therapist, author of The One Inside: Thirty Days to Your Authentic Self and host of The One Inside podcast. Tammy has been practising for nearly 30 years and brings a rare warmth and clarity to explaining Internal Family Systems, a therapy model that is growing rapidly and earning its reputation for creating change that actually sticks.IFS says we are not one single self. We are made up of many parts, some that manage and protect us, some that react when things get too much, and some that carry old wounds and beliefs we formed long ago. The model also says there is a calm, wise self at the centre of all of us that, with practice, can learn to listen to those parts with curiosity rather than trying to get rid of them. Including the ones we don't like.The conversation covers how IFS differs from CBT, what "unblending" from a part actually means in practice, why the behaviours we most want to change are often the ones trying hardest to help us, and how Tammy uses the model on herself in real time, including when a client's experience triggered her own grief following her father's death.There is also a genuinely funny thread throughout about book-buying parts, carrying books around without opening them, and the parts that absolutely believe buying more books will fix the problem.Tammy's book The One Inside is available here:👉 The One Inside: 30 Days To Your Authentic SelfFree meditations and resources, including a downloadable meditation, are at:👉 https://tammysollenberger.comTo learn more about Wendy's 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, Wendy is joined by Rahim Thawer, clinician, educator, author and founder of The Politicized Practitioner, whose book The Mental Health Guide for Cis and Trans Queer Guys takes a deliberately broader view of mental health than most therapy resources offer.Rather than focusing on individual thoughts and behaviours in isolation, Rahim's framework looks at what he calls subcultural determinants of mental health: the norms, hierarchies and unspoken rules that shape how queer and trans people understand themselves, seek connection, and navigate belonging, often long before they ever sit in front of a therapist.This is a wide-ranging, honest conversation that covers a lot of ground most mental health content doesn't touch. Rahim talks about the survival strategies queer people develop early in life that are celebrated socially but can create loneliness and disconnection in adulthood, from hyper-masculinity to body consciousness and the cultural weight of the gym. He explores the subcultural pressures within queer communities themselves, including substance use, chemsex, the politics of desirability, and the complicated experience of belonging to a community that can still reproduce its own hierarchies around race, body image, class, HIV status and relationship style.There is also a frank discussion about rejection: why it can land so much harder when it echoes earlier experiences of being unseen, and how internalised hierarchies of power can shape who we pursue and why. Rahim introduces the Gestalt concept of the "creative adjustment," the idea that the coping strategies that once kept us safe can quietly become the patterns that limit us in adulthood.The conversation ends with what emotional wellness actually looks like for queer and trans people. Not confidence, not being fixed, but something more like honesty, integration, and the willingness to stop going to a cognitive place and actually feel something.Free worksheets connected to the book and its determinants are available at:👉 https://www.thepoliticizedpractitioner.comRahim's books and resources can also be found at:👉 https://allmylinks.com/thepoliticizedpractitionerTo learn more about Wendy's 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.

Picture this: a mum steps away from her ten-month-old in a cafe for about 90 seconds. Her baby freezes, then cries hard. She comes back, picks him up, and within 15 seconds he's calm again, reaching for a toy. It might not look like much to anyone else in the room. But to a child psychotherapist, it's a perfect everyday example of one of the most important and well-proven ideas in child development: secure attachment.In this episode, Wendy walks through the real research on how babies form a secure bond with their caregiver, from Bowlby's foundational theory to Mary Ainsworth's Strange Situation study and what it revealed about the four main attachment styles. There is a lot of myth around this topic online, particularly around what "attachment parenting" actually means, and this episode cuts through it with what the evidence genuinely shows.That includes five approaches with solid research support for building secure attachment, among them kangaroo care, serve-and-return interaction, and video feedback coaching. It also covers seven real, research-backed reasons a baby might develop an anxious or insecure attachment, from inconsistent responses and postnatal depression to toxic stress and broken continuity of care. None of this is about blame. Naming these things early is what makes it possible to act on them.The episode closes with six practical things any parent, grandparent, foster carer or early years worker can start today, and answers two questions that come up again and again: is it too late if my child is already one, two or three? And if I had an insecure attachment myself, am I stuck passing it on? The research has reassuring answers to both.For more information or to get in touch, 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 another parent or carer who might need it. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I'm joined by Dr. Lara Barbir, clinical psychologist, author and founder of Transcendent Therapy in California, whose book EMDR for Depression explores something that mainstream treatment often overlooks: the possibility that depression is not just a chemical imbalance to be managed, but an unresolved emotional wound to be healed.What if your depression is not a sign that something is wrong with you, but a sign that something painful has never been fully processed?Dr. Barbir explains how adverse childhood experiences, particularly emotional neglect and emotional abuse, are among the strongest predictors of adult depression, and why so many people with chronic depression find that CBT and medication only go so far. We explore how EMDR works at a nervous system level to reach the roots of depression that talk therapy alone cannot always access, and why emotional insight is so much more than intellectual understanding.We also go into generational trauma, how unresolved pain is passed unconsciously between generations, and why healing your own wounds can quietly break a cycle that has run through a family for decades. Dr. Barbir shares the "sweet spot" exercise from her book, a gentle but powerful tool for reconnecting with moments of genuine aliveness, and talks through a real client transformation that shows what recovery can look like over time.The episode closes with five practical steps you can begin now, covering movement, gratitude, support, connection and play, all grounded in the same evidence-base that underpins Dr. Barbir's clinical work.Dr. Barbir's book EMDR for Depression is available at:👉 https://www.amazon.com/EMDR-Depression-Overcome-Trauma-Symptoms/dp/1648486975Free resources, her reparenting course and her YouTube channel are all at:👉 https://www.drlarabarbir.comFollow Dr. Barbir on Instagram: @drlarabarbirTo learn more about Wendy's 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 joined by Dr. Stephanie Fitzgerald, clinical and neuropsychologist, writer and passionate advocate for journaling as a mental health tool. Stephanie has been journaling for over 30 years and runs free workshops to help people get started, and in this conversation she shares more practical wisdom than most people will find in an entire book on the subject.If you have ever thought journaling sounds like a good idea but had no idea where to begin, felt put off by the fear of doing it wrong, or worried about someone finding what you have written, this episode is for you.Stephanie explains why journaling works from a neuroscience perspective, including why the act of handwriting, specifically the left to right movement across the page, supports the same bilateral stimulation used in EMDR to help the brain process difficult emotions. She covers how to break free from circular thinking and worry loops using prompt questions rather than free writing, why the "no send letter" can be one of the most liberating things you ever put on paper, and what to do if journaling stirs up more emotion than you were expecting.There is also a genuinely freeing conversation about perfectionism and notebooks, privacy agreements, and the difference between journaling that helps you and journaling that just loops the same anxiety around and around.Stephanie's free journaling workshops and seasonal writing sessions are available at:👉 https://stephfitzwrites.comFollow her on Instagram for free weekly journal prompts and words of wisdom:👉 @stephfitzwritesTo learn more about Wendy's 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 joined by Jodie Wellman, author, speaker and researcher in applied positive psychology, whose work is built around one of the most avoided subjects there is: the fact that we are all going to die, and what we do with that knowledge.Before you click off, this is not a morbid conversation. It is one of the most energising ones I have had on this podcast.Jodie's central argument is that most of us are living on autopilot. We are busy, we are in our routines, and we are quietly taking our time for granted because we keep assuming there is more of it. Her research draws on the concept of temporal scarcity, which is the idea that we instinctively value things more when we recognise them as finite. And when it comes to our own lives, most of us have switched that awareness off entirely.We talk about how to spot the dead zones in your life, the areas where both meaning and vitality have quietly flatlined, how to build a list of 30 small things that make you feel alive, and why a bucket list can actually become a problem rather than a solution. Jodie also introduces the concept of pre-grets, the regrets you have not made yet but are heading towards if you do not act now.There is also a deeply personal story in here about Jodie's mother, who died with her dreams unfinished. It is the reason Jodie has committed her life to this message, and it is worth listening to.Jodie's book is called You Only Die Once: How to Make It to the End With No Regrets and is available in the UK. You can get yours here:👉 https://fourthousandmondays.com/book/To learn more about Wendy's work, explore resources, or stay up to date with future episodes, visit:👉 https://fourthousandmondays.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 joined by Dr. Deborah Kissen, clinical psychologist, CEO and founder of Light on Anxiety Treatment Centers in the US, and author of several books on anxiety in children, teens and parents.This one is for any parent who has ever wondered whether their child is anxious or just being difficult, whether they're making things worse by trying to help, or whether they should have stepped in sooner. Dr. Kissen answers all of it, and her answers are honest, practical and often reassuring in ways that feel genuinely earned rather than just comforting.We cover how to tell the difference between normal stress and a clinical anxiety disorder, why school refusal should be treated as a mental health emergency rather than a behaviour problem, and why the reassurance parents naturally reach for can actually fuel the cycle rather than break it. Dr. Kissen also explains what to do when anxiety shows up as anger or rudeness, how to handle panic attacks at home, and why disengaging in those moments is not bad parenting but a deliberate strategy.There is also a frank conversation about parental guilt, whether anxiety is passed down through families, and why getting support for your own anxiety is always worth doing, whether you are doing it for yourself or because you hope it will help your child too.To find Dr. Kissen's books, resources, worksheets and treatment centres, visit: 👉 https://lightonanxiety.comTo learn more about Wendy's 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 joined by Dr. Aureen Pinto Wagner, clinical child psychologist, OCD specialist and author of the Worry Hill series, who has spent over 25 years developing child-friendly approaches to treating OCD and anxiety.If your child repeats questions you've already answered, gets stuck in rituals they find distressing, avoids things they used to manage fine, or seems trapped in a cycle of fear you can't seem to break, this episode will help you make sense of what might be happening and what you can do about it.Dr. Wagner explains the difference between normal childhood worry and OCD, why well-meaning reassurance can actually make things worse, and how the brain gets locked into a cycle of escape and avoidance that keeps the fear alive. She introduces her "four Ds" framework (disproportion, disruption, distress and duration) as a practical guide for parents trying to work out whether what they're seeing warrants professional support, and walks through the Worry Hill analogy that helps even young children understand what exposure and response prevention (ERP) actually involves.We also cover hidden compulsions including mental rituals, intrusive thoughts in children and teens, how to handle meltdowns in three phases, and why early intervention can make a significant difference to a child's long-term outcome.Dr. Wagner's books, including Up and Down the Worry Hill and Worried No More: Help and Hope for Anxious Children, are available via her website at www.anxietywellness.com. You can also follow her on Instagram and LinkedIn.To learn more about Wendy's 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.

Content warning: this episode contains discussion of sexual assault, rape, trauma, disclosure, not being believed, and the impact of perpetrators not being prosecuted. Please listen in a way that feels safe for you. You may want to pause, take breaks, or listen with someone you trust.Sexual assault does not just affect the body. It can affect a woman's entire sense of safety, identity, trust and control. And for many survivors, the trauma is compounded not once but repeatedly: by a nervous system response that is misunderstood, by a disclosure that is not believed, and by a justice system that does not always deliver justice.In this episode, I cover the psychological and physical impact of sexual assault on women and young women, what the research tells us about rape trauma and PTSD, and why being dismissed or disbelieved after disclosure can become a trauma in itself. I also look at what happens when perpetrators are not prosecuted, and why that outcome, however painful, does not mean the assault did not happen.But this episode is also about healing. Recovery is possible, and there are evidence-based therapies that can help. I cover trauma-focused CBT, EMDR, compassion-focused therapy, grounding and stabilisation skills, and trauma-informed counselling, and what recovery can genuinely look like over time.If you are listening as a survivor, this is for you: it was not your fault. Your response at the time was your nervous system trying to survive. And you deserve support, belief, and a life beyond trauma.A note for male survivors: this episode focuses specifically on women's experiences. A dedicated episode covering the impact of sexual assault on men is planned for a future episode.To learn more about my work, explore resources, or stay up to date with future episodes, visit: 👉 https://wendycastelino.com/If this episode has affected you, please consider reaching out to a trusted person, a specialist service, your GP, or a qualified trauma therapist. You do not have to recover alone. Hosted on Acast. See acast.com/privacy for more information.

Does your child know it's safe to tell you anything?If that question makes you pause, even for just a second, this episode is for you.In this deeply moving and empowering conversation, Wendy is joined by Vish Patel: podiatrist, mother of three, 12-year survivor of the justice system, and now the inspiring author of Say Something: Tell, Tell, Tell — a children's book designed to give children the language, the courage, and the safe space to speak up about abuse.One in five children who experience abuse never tell a single person. Not because they don't want to, but because they are scared, confused, manipulated into secrecy, or simply don't believe they will be believed.This episode speaks directly to the heart of that silence, and what we, as parents, carers, teachers, and communities, can do to change it.In this episode, Wendy and Vish explore:Why child abuse is still treated as a silent crime, and how cultural taboo keeps children trappedThe devastating impact of not being believed the first time a child speaks upHow grooming works, and why perpetrators use secrecy as a tool of controlThe unique shame experienced by boys and men who have been abused, and why their stories so rarely surfaceHow to open age-appropriate conversations with your children before something happensThe wisdom behind the book's gender-neutral character "Emi", a character every child can see themselves inWhy healing childhood trauma across generations starts with something as simple as listeningThe Golden Owl, the magic squares, and the Odd Socks movement, and the beautiful thinking behind themVish's story is one of extraordinary courage.After 12 years navigating the UK justice system, and finally receiving the guilty verdict that freed her to speak, she turned her pain into purpose. Written alongside her children, Say Something: Tell, Tell, Tell is not just a book. It is a movement."The first time a child opens up to you is the moment of trust. How you handle it will shape whether they'll ever come to you again." — Vish PatelWhether you are a parent who worries something might not be right, someone who experienced childhood abuse and has carried that silence for far too long, a teacher, a care worker, or simply someone who loves a child, this episode will stay with you.You are not alone. And it is never too late to break the silence.📖 Get Vish's book — Say Something: Tell, Tell, Tell: https://amzn.eu/d/0hSIbmVpProceeds from the book go towards child abuse prevention.About Vish Patel: Vish Patel is a UK-based podiatrist, mother, and debut children's author. After enduring childhood sexual abuse and spending 12 years fighting for justice through the UK legal system, Vish channelled her experience into Say Something: Tell, Tell, Tell — a beautifully illustrated, research-backed children's book featuring the gender-neutral character Emi and the wise Golden Owl. Written as a healing journey alongside her own children, the book is a practical tool for parents, educators, and carers to open conversations about body safety, personal boundaries, and the courage to speak up. Vish's mission is simple: to transform the silence surrounding child abuse into a global movement of awareness, prevention, and healing across generations.🌐 Find Wendy: Website: www.wendycastelino.com YouTube: Wendy Castelino on YouTubePlease note: This podcast episode is intended for guidance, awareness, and support only and does not constitute professional therapeutic, medical, or legal advice. If you or someone you know has been affected by child abuse, please seek support from a qualified professional or contact your local safeguarding authority. Hosted on Acast. See acast.com/privacy for more information.

Have you ever wondered if what you're experiencing in your relationship is normal, or something more harmful?Do you find yourself making excuses, minimising your feelings, or wondering why you keep repeating the same painful patterns?You are not alone.In this deeply revealing conversation, host Wendy Castelino is joined by Krystal Mazzola Wood, M.Ed., LMFT. A best-selling author and renowned licensed marriage and family therapist with over 15 years of experience specialising in codependency recovery and toxic relationship healing.Together, they unpack what it really means to be in a toxic relationship, why so many of us don't recognise it until we're deep inside it, and, most importantly, how to begin the journey back to yourself.In this episode you'll discover the real difference between healthy conflict and a toxic relationship dynamic, including the powerful 5:1 ratio that reveals the truth about your relationship health.You'll learn why the words "red flags" and "narcissist" are thrown around so freely, and what the psychology actually tells us.We explore how your childhood attachment style shapes every adult relationship you have, and what anxious, avoidant, and disorganised attachment really look like in real life.Krystal reveals the surprising reason so many of us gaslight ourselves, why we minimise our own pain, and how to start trusting yourself again.We also dig into the body-based practices that help you reconnect with your own needs, even after years of disconnection, and the courageous first steps you can take right now if you're ready to begin healing.Whether you're currently in a relationship that doesn't feel right, have recently left one and are trying to make sense of it all, or you're simply noticing patterns that no longer serve you, this conversation will make you feel seen, understood, and genuinely hopeful about what's possible.About Krystal Mazzola WoodKrystal Mazzola Wood, M.Ed., LMFT is a nationally recognised expert in codependency and toxic relationship recovery and the author of four traditionally published books, including best-sellersThe Codependency Recovery Plan and The Codependency Workbook. Her latest book, The Toxic Relationship Recovery Workbook: Understand and Heal Attachment Wounds, Reclaim Your Confidence, and Build the Healthy Relationships You Deserve (New Harbinger), is an essential guide for anyone ready to move from destructive cycles into true relational security. (All links below)Her work has been featured in The New York Times, TIME, Today, and Women's Health.Explore her books at https://confidentlyauthentic.com/books/, take her free Toxic Relationship Diagnostic Assessment at https://confidentlyauthentic.com/assessments/, or apply for Work with Krystal to Recover from Codependency and Anxious- Heal Anxious Attachment: Coaching for Security - Confidently AuthenticFind her on Instagram @krystalmazzolawood.Find Wendy at www.wendycastelino.com and on YouTube at https://www.youtube.com/@wendycastelino798.This episode is for guidance and informational purposes only and does not constitute professional therapeutic, psychological, or medical advice. If you are experiencing distress, relationship abuse, or mental health challenges, please seek support from a qualified professional, asking for help is a sign of incredible strength. Hosted on Acast. See acast.com/privacy for more information.

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.