All Episodes
PLAYING-IT-SAFE — 106 episodes
106. Experiential Avoidance: The Hidden Way We Play-It-Safe
105. Acceptance vs. Resignation: What Most People Get Wrong
104. Waiting for the Good Option: The Playing-It-Safe Trap
103. Drop the Crutch: How "Safety Behaviors" Keep You Anxious
102. The Checking Trap
101. Mind Gossip: When Your Thoughts Become Your Enemy
100. How to Actually Do the Thing
99. You Don't Have a Time Problem. You Have a Time Story.
98. The Goal Trap: Why Your Goals are Keeping You Stuck
97. Your Mind is Lying to You About Why You Can't Start
96. The Second Arrow, Why Being Hard on Yourself is Keeping You Stuck
95. Stop Chasing Goals. Start Living Your Values.
94. You're Not Lazy, Your Mind is Just Very Good at This
93. Understanding Procrastination: The Psychological Processes Behind It
92. Achieving your best: Goal-setting secrets from sports psychology
91. Unlocking your potential: Conquering perfectionism and imposter phenomenon
90. Overcoming fear of failure
89. Exploring the intersection of perfectionism, procrastination, and performance
88. Harnessing the power of values-based exposures
87. How to perform your best when it matters most
86. Breaking free from worry loops
85. Embracing self-acceptance, self-compassion, and self-exploration
84. How to navigate rejection sensitivity and playing-it-safe behaviors
83. When self-compassion gets tough: navigating common barriers
82. What's the mindset of a skillful striver?
81. How to act on your values when feeling anxious
80. What maintains a psychological struggle?
79. How to engage in values-based behaviors when feeling anxious
78. How to push back social perfectionism
77. The benefits of mindfulness when dealing with anxiety
76. How to practice mindfulness in the middle of it all
75. The upsides and downsides of perfectionism (part 2)
74. The upsides and downsides of perfectionism (part 1)
73. Stress management tips for high-achievers
72. How to develop emotional attunement
71. How to keep stress from taking over your life
70. How to overcome chronic indecision
69. Dealing with the stress of anticipating disasters around every corner
68. Key skills to manage interpersonal conflict
67. Skills to steer clear of group thinking and cope with social rejection
66. How to boost your self-esteem
65. How to build resilience in stressful times
64. Process-based therapy for anxiety
63. How to handle self-criticism
62. How to handle unhelpful perfectionism
61. How to handle high-stressful situations
60. Two crucial tips to distinguish effective safety behaviors - playing-it-safe moves - from ineffective ones
59. Specific skills to cope with body sensations
58. Actionable ACT tips to navigate your day
57. The difference between healthy and unhealthy perfectionism
56. What is the purpose of self-criticism and what to do about it
55. Three micro-skills in managing anxiety
54. Are perfectionistic actions working for you or against you?
53. Six ACT microskills to deal with academic anxiety
52. How to deal with the fear of social rejection
51. Navigating your way through creative perfectionism
50. How to put acceptance skills into action when struggling with repetitive negative thinking
49. What is a psychological process in CBT?
48. What is process-based therapy?
47. Dr. Z on loneliness
46. Skillfully navigating negative thoughts, comparison thoughts, and general worries
45. How to work through time anxiety, practice gratitude, and embrace acceptance
44. How do you play-it-safe?
43. How to deal with financial anxiety
42. Dr. Z on how to understand your actions: your context matters
41. How to relate to anxious thoughts when performing competitive sports
40. Dr. Z on what to do when feeling lost, directionless, and confused
39. Ways to skillfully navigate with the fear of judgement
38. How to cope with shame and fear altogether
37. How playing-it-safe can be helpful or unhelpful in your life
36. How practicing curiosity can help you handle anxiety
35. Dr. Z on shifting from disengagement to engagement!
34. How to approach a challenging conversation
33. Dr. Z on Choices
32. How to handle fears when making a career pivot
31. Three different ways to practice self-compassion
30. Dr. Z on the Fear of Failure
29. How to skillfully handle "creative stuckness"
28. Dr. Z. on negative predictions
27. What is Compassion-Focused Therapy
26. Dr. Z. on ruling-thoughts
25. Dr. Z on uncertainty
24. How to handle worry thoughts about being a good enough parent
23. Dr. Z. on values
22. How to practice self-compassion, self-acceptance, and self-love effectively
21. Dr. Z. and tips to develop a new relationship with your mind
20. How to handle worries using a growth-mindset
19. Dr. Z mindfulness-on-the-go (part 4)
18. From struggling to thriving: managing fears, anxieties, and worries
17. Dr. Z on Mindfulness (part 3)
16. How to handle fears - in general - using Acceptance and Commitment Skills
15. Dr. Z on mindfulness on-the-go (part 2)
14. Why self-compassion is important when struggling with anxieties, worries, and fears
13. Dr. Z. on Mindfulness
12. Dr. Z. on perfectionism (part 5)
11. Three micro-skills you need to know to make a pivot in your career
10. Dr. Z. on perfectionism (part 4)
9. How to approach perfectionistic behaviors without losing yourself
8. Dr. Z on perfectionism (part 3)
7. How to "get things done" in a sustainable, livable, and enjoyable way
6. Dr. Z on perfectionism (part 2)
5. How to break the imposter syndrome cycle
4. Dr. Z on perfectionism (part 1)
3. How to deal with your inner critic
2. How to overcome pesky obsessions
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