Simply Self Help Podcast

If slowing down makes you feel restless or uneasy, you’re not doing anything wrong.For many people, stillness isn’t soothing — it’s activating.This week’s Simply Self Help meditation offers a grounding practice for when rest feels hard, focusing on safety rather than calm.You’re allowed to move slowly toward rest — not force your way there. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

This practice was created in response to clients who told me:* “Deep breathing makes my anxiety worse.”* “I feel panic when I count breaths.”* “Slow breathing feels forced.”* “I feel like I’m doing meditation wrong.”* “Breathwork just doesn’t work for me.”If traditional breathing exercises feel activating, uncomfortable, or performance-based, this is a different approach.This is a gentle, HeartMath-inspired practice that focuses on:• observing the natural breath instead of controlling it• resting awareness in the heart area• allowing the nervous system to settle without forcing calm• inviting contentment rather than striving for gratitudeThere is no breath counting.No deep breathing instructions.No pressure to slow down.Instead, this practice supports nervous system regulation through simple awareness and heart-focused attention — which can feel safer for people with anxiety, burnout, ADHD, or nervous system sensitivity.It’s especially helpful if:* Deep breathing increases your anxiety* Meditation feels frustrating* You struggle with structured breathwork* You feel overstimulated or wired-but-tired* You want a gentle nervous system reset This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

This is a short, gentle nervous-system practice for moments when emotions feel like too much.You don’t need to calm down.You don’t need to control your breath.You don’t need to change anything about how you’re feeling.This practice is designed to support safety and regulation, not relaxation or performance. It offers a quiet pause — a way to help your nervous system settle enough to feel supported when overwhelm is present.You’ll be gently guided to:* orient to your surroundings* notice your body without forcing relaxation* allow your breath to move naturally* soften overwhelm without trying to fix itThis meditation is especially helpful if:* your mind feels busy or loud* slowing down feels uncomfortable* traditional “calming” practices don’t work for you* you’re emotionally exhausted or overstimulatedYou can listen seated, lying down, or in a way that feels most supportive for you.There is no right way to do this.This is simply an invitation to slow one moment — and return to steadiness gently.Want a practical reset you can use today? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Instead of resolutions or pressure to change, this New Year meditation invites you to pause, reflect, and listen inward.You’ll be guided to notice what you’ve learned, what you’re ready to release, and what your body and heart are asking for as you move forward.A calm, nurturing space to begin the year with self-awareness, not self-criticism. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

The days between Christmas and New Year can feel quiet — sometimes peaceful, sometimes lonely.This meditation helps you soften into that stillness with compassion, guiding you to notice your body, honour your emotions, and reconnect with a steady sense of inner support.You’ll be reminded that solitude can be restorative, and that being alone doesn’t mean being disconnected. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

This gentle guided meditation leads you through five one-minute resets to calm your body and soothe your mind during the busyness of Christmas Day.Through grounding breath, body awareness, sensory connection, emotional acknowledgment, and self-compassion, you’ll learn how to bring yourself back to safety and presence — even in the middle of holiday chaos.Perfect for listening first thing in the morning, between gatherings, or whenever the day feels too much.For ongoing self care this holiday season shop the link below This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

In the weeks before Christmas, it’s easy to get caught in a whirlwind of planning, expectations, and emotional exhaustion.This soothing guided meditation helps you slow down, breathe, and reconnect with your body’s natural rhythm before overwhelm takes hold.Through grounding breath, gentle awareness, and a mindful body scan, you’ll learn to recognise stress signals early — and create calm from within, rather than waiting for life to quiet down.A peaceful pause to realign your nervous system, regulate your emotions, and remind yourself: You don’t have to do it all to be enough.Perfect for busy December mornings or as an evening reset when the day feels heavy.Try my Wellness Advent Calendar to look after yourself every day this holiday season This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Feeling overwhelmed? This 10-minute guided meditation helps you reconnect with your body, notice your emotions, and gently move energy through rather than holding it inside. Using somatic awareness and simple body-based techniques, you’ll learn how to observe, contain, and release intense emotions safely. Perfect for moments of stress, anxiety, or emotional overload — all you need is a quiet space and a few minutes to breathe.Optional addition for engagement:Download a free companion handout, “Managing Overwhelming Emotions,” to guide your practice at home. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Mid-November is often the quiet turning point of the year — when the pace subtly increases, expectations start gathering, and your nervous system begins to brace for what’s ahead.This guided meditation is your invitation to pause before the season accelerates.In this short, grounding practice, you’ll be guided to:🌿 Slow your internal pace🌿 Gently settle your nervous system🌿 Release the tension you’ve been holding without realising🌿 Reconnect to your breath, body, and inner steadiness🌿 Create a sense of emotional space before December arrivesThis is a moment to step out of autopilot and return home to yourself — so you can move into the coming weeks with clarity, calm, and intention.If you’re exploring wellbeing habits for December, this meditation pairs beautifully with my Wellbeing Advent Calendar, created to support your emotional health with simple daily practices.Take this few minutes for you.Your future self will thank you. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Are you struggling with restrictive eating, guilt around food, or the desire to feel “light” and empty? In this gentle guided hypnosis meditation, you’ll explore the deeper roots of these patterns and begin to release shame and self-criticism.** For Best Results play this EVERY DAY for 60 days. **Through calming imagery and nurturing suggestions, you’ll connect with your inner child—the baby within who simply needs care, love, and nourishment. You’ll learn to see hunger as a natural, sacred signal of life, rather than something to fear or resist.This meditation is designed to help you:🌿 Overcome guilt around eating🌿 Reframe hunger as a basic need, like the cry of a baby🌿 Release restrictive patterns and cultivate self-compassion🌿 Heal your relationship with food and your body🌿 Experience eating as an act of care, not failureTake a quiet moment for yourself, close your eyes, and allow this recording to guide you toward freedom, inner peace, and a healthy, loving connection with food. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Struggling with skin picking or nail-biting? These habits often stem from anxiety, ADHD, or sensory needs, making them tough to break with willpower alone. Engage with this hypnosis which can help rewire your subconscious, reduce urges, and create lasting change. Commit to 21-30 days of hypnosis and start your journey to freedom today! Listen now and take the first step toward healing. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Creative visualization can help you release and process repressed emotions. Guided by soothing narration, this meditation invites you to explore your inner landscape and gently bring buried emotions to the surface, allowing for healing and emotional release.In this session, you will:* Connect with Your Subconscious: Use creative visualization to access the deeper parts of your mind where repressed emotions may reside.* Acknowledge and Release: Gently identify and acknowledge hidden emotions, giving them the space to be felt and released in a safe and supportive environment.* Transform Emotional Energy: Visualize the transformation of heavy or stuck emotional energy into something lighter and more positive, creating a sense of emotional freedom.* Enhance Emotional Resilience: Build resilience by learning to face and process difficult emotions, fostering a healthier relationship with your emotional self.* Experience Renewal: Finish the meditation feeling lighter, clearer, and more at peace, having released emotional burdens that may have been holding you back. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

In this episode, we embark on a peaceful journey to cultivate loving kindness, a powerful practice that opens the heart and nurtures compassion. This guided meditation will gently lead you through the process of extending love and kindness to yourself, followed by gradually widening the circle to include loved ones, acquaintances, and even those with whom you may have difficulties.In this session, you will:* Begin with Self-Compassion: Focus on offering yourself the kindness and acceptance you deserve, fostering a foundation of self-love.* Extend Love to Others: Progressively expand your loving-kindness to embrace friends, family, and those in your community, nurturing deeper connections.* Overcome Challenges with Love: Learn to approach difficult relationships with empathy and understanding, transforming negative emotions into compassion.* Experience Inner Peace: Allow the warmth of loving-kindness to dissolve stress and bring a sense of calm and tranquility to your mind and body. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Check with your medical practioner if you have high blood pressure, heart condition or are pregnant. General Recommendations* Start Slowly: Begin with a few cycles of box breathing and gradually increase the number of repetitions as you become more comfortable with the technique.* Modify as Needed: If the breath-holding parts are too challenging, modify the counts slightly to suit your comfort level. For instance, you could try a 3-3-3-3 pattern initially.* Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience any discomfort or adverse effects, stop and consult a healthcare professional.For a visual reminder of Box Breathing you can purchase from my Etsy Store This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Practice this method daily, so it can be used in times of anxiety. There are a couple of cautions for this method so check with your medical practitioner if you have a heart condition or are pregnant. You may also experience some dizziness when first learning this technique, if this is the case take it slowly and perhaps do one or 2 rather than 4 repeats and change to the Heart Breathing method, which is gentler. You will find Heart Breathing on the SimplySelfHelp Podcast General instruction Start Slowly: Begin with a few cycles of 4-7-8 breathing and gradually increase the number of repetitions as you become more comfortable with the technique.Modify as Needed: If the breath-holding parts are too challenging, modify the counts slightly to suit your comfort level. For instance, you could try a 4-4-4-4 pattern initially.Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience any discomfort or adverse effects, stop and consult a healthcare professional. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Shallow breathing, or chest breathing, often accompanies stress and anxiety. This type of breathing activates the Sympathetic Nervous System, which can exacerbate feelings of anxiety and tension. Chronic shallow breathing can lead to a cycle of stress, where the body remains in a heightened state of alertness, making it difficult to relax. Shallow breathing limits the diaphragm's range of motion, reducing the amount of oxygen that reaches our lungs and bloodstream. This can lead to symptoms such as fatigue, dizziness, and a general sense of unease.General Recommendations for breathing methods. * Start Slowly: Begin with a few cycles of 4-7-8 breathing and gradually increase the number of repetitions as you become more comfortable with the technique.* Modify as Needed: If the breath-holding parts are too challenging, modify the counts slightly to suit your comfort level. For instance, you could try a 4-4-4-4 pattern initially.* Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience any discomfort or adverse effects, stop and consult a healthcare professional. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

This is counterintuitive yet vital for Burnout Recovery This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Bastrika breathing is recommended for short periods of time (15-20 repetitions), multiple times per day. If you experience dizziness, take a short break before resuming. Check with your medical professional before proceeding if you have an medical conditions. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

After my burnout 9 years ago, I needed to make massive changes to my lifestyle. Here is the 4th truth I learnt. Notice the signals from my body that communicate constantly throughout the day. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

I’m a therapist and I burnt out 9 years ago. Here is truth #3 I learned in my recovery journey. I had to learn how I regenerate. Check out my post today about How I regenerate. There will be 10 truths in all so make sure you check out Truth 1 & 2 and subscribe for the remaining truths This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

After my burnout 9 years ago, I needed to make massive changes to my lifestyle. Here is the second truth I learnt. Self care is not selfish. See my blog for more myths about self care This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

To recover from my burnout 9 years ago i had to learn, unlearn and relearn. Here is truth 1 i learned on my journey. Here is the link to the feelings wheel. https://feelingswheel.com/ Want to track your emotions check out my Etsy store for products link in bio This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Welcome to your 21-day journey of contemplation and connection with Jesus.Listen to this 10-minute guided meditation each day for 21 day and accept the invitation to embark on a transformative spiritual practice. Over the next three weeks, you will have the opportunity to immerse yourself in the profound truths of your identity in Christ and experience the renewing power of His presence.Contact me at [email protected] if you would like the journal that accompanies this recording. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Embark on a journey of self discovery and healing with our Burnout Recovery Hypnosis podcast. Join me as I guide you through identifying and reframing faulty beliefs, nurturing relaxation, and restoring balance to your mind and body. Let go of stress, embrace self-compassion, and awaken to a renewed sense of well-being. Tune in and embark on a path to reclaiming your vitality. Use this audio for 21 subsequent days for the greatest benefit. See SimplySelfHelp Substack articles for more on Burnout. For professional advice on burnout recovery, book below This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Targeting faulty beliefs and lifestyle changes necessary to recovery from burnout, chronic fatigue or compassion fatigue This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

By harnessing the mind's innate potential, hypnotherapy empowers individuals to cultivate resilience, reduce stress, and optimize immune function. If you're seeking to ward off illness, or simply enhance your overall well-being, consider incorporating hypnotherapy into your wellness toolkit. The journey towards a stronger, healthier immune system begins within the depths of your subconscious mind. See my Substack blog post for more “Unlocking the Power of Hypnotherapy: Enhancing Immunity” for more. For more wellbeing resources check out SimplySelfHelp Etsy Store This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

This prayerful meditation gives you a few minutes to turn your focus to and connect with God. God’s love and presence surround you and when you mindfully recognize Him, you can gain perspective, feel not alone and trust His Love and Guidance in all aspects of your life. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Confidence meditations can cultivate a positive mindset, increase you self esteem and reduce stress. For best results, listen for 30-60 days for your subconscious mind to process and allow this to become an automatic response for you. Thanks for listening to Simply Self Help! This is the last day of a Month of Mindfulness, feel free to look back over the podcasts and daily mindfulness activities for more. Subscribe for free for regular wellbeing newsletters. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Self criticism can be common and also create inner turmoil, and physical symptoms such as inflammation in the body and lowered immunity. Self critisicm can trigger anxiety and the fight/flight response as the body responds to the “threat. ” The unconscious mind can’t differentiate between an internal and external threat so the survival response activates the sympathetic nervous system and causes you to feel more stress. Being aware of your inner critic and choosing more compassionate self talk is a form of self care. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

HeartMath Institute has scientifically researched the benefits of heart focused breathing. Some of these are stress reduction, emotional regulation, improved mental clarity, enhanced resilience and physical health benefits. For best results, practice this several times a day, incorporating into your daily routine to reset the baseline in your nervous system. It is also beneficial when you recognize you are upset or stressed, to improve the moment This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Find inner freedom from people pleasing by being true to yourself and effectively say "no" while maintaining relationships.For more on people pleasing and saying no effectively, see products in my Etsy Store SimplySelfHelp Click here for “Stop people pleasing” Journal This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Mindful sleep practices can help you relax, unwind, and improve the quality of your sleep.  This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Progressive Muscle Relaxation (PMR) involves systematically tensing and then relaxing different muscle groups in your body to help reduce physical and mental tension. PMR can be an effective way to manage stress, anxiety, and even improve sleep. Today’s podcast guides you to practice PMR. Thanks for listening to Simply Self Help! Subscribe for free to receive more on mindfulness This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Enjoy this “Peace and relaxation” meditation. This can be used in stressful moments to reset the nervous system, or prior to an anticipated potentially difficult interaction or meeting or before bed to promote sleep. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Thanks for reading Simply Self Help! Subscribe for free to receive more mindfulness This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

This meditation practices the mindfulness skills of “describe and label” thoughts and emotions non-judgementally. It focuses on noticing and naming the thoughts and emotions without actively engaging in them like an observor watching them.Thanks for reading Simply Self Help! Subscribe for free to receive new mindfulness resources This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

The 54321 Grounding technique uses the activity of engaging in the 5 senses to fully immerse yourself into the present moment and the environment you find yourself in. It can be used as stress relief, reduce anxiety, lessen intensity of depression, improve wellbeing and reset the nervous system. It can be used in one minute if needed for emotional first aid to reduce distress in a difficult situation, or daily as a mindfulness practice to promote the relaxation response and increase skills in paying attention to the moment you are in.Thanks for reading Simply Self Help! Subscribe for free to receive FREE mindfulness journal, and more bonuses This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

A body scan is a great way to notice sensations and any tension throughout your body and release this so as to improve wellbeing and promote relaxation and regain energy. Thanks for reading Simply Self Help! Subscribe for free to receive new mindfulness resourcesB This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Gratitude is a self care practice that has been scientifically researched to improve wellbeing, enhance resilience and boost positivity. Try this practice at the start or end of your day to bring focus and relieve stress. Gratitude can feel impossible if you are going through a dark, tough season. If this is you, look for the daily “glimmers” such as a warm shower, patting a pet, or a cool drink of water. Find some moments of peace and delight or contentment in the midst of your pain. Thanks for listening to Simply Self Help podcast! Subscribe for free to receive new posts and join my Month of Mindfulness in September This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Heartmath institute has researched the most effective methods to reset your nervous system, improve wellbeing and reduce intensity in the moment. This Quick Coherence technique can be applied when upset, stressed, fatigued or tense. It can also be a great habit to apply when going into an important meeting, or difficult situation to help you to maintain focus and emotional stability. It has scientifically been proven to reduce overwhelm, bring balance and coherence, and bring your nervous system into the healing state. It is also recommended for daily use 1-3 times a day to reset your nervous system’s baseline to improve overall wellbeing. Thanks for listening to Simply Self Help! Subscribe for free to receive new posts and podcast episodes. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Enjoy this 5 minute meditation for those who don’t like the deep breathing element of meditation. Sometimes people with a trauma history find deep breathing to increase, rather than decrease anxiety. This is where other aspects of meditation can be more calming and soothing. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Practice the mindful technique of observing thoughts and feelings without judgment. Allow them to float past you like clouds, or leaves blowing. This can help assist you in taking a step back from thoughts and emotions and lessen their intensity and impact.Thanks for listening to Simply Self Help! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

Thanks for listening! Subscribe for free to receive new posts and podcast episodes. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com