Way Out

There are major challenges that arise when two very different ways of seeing the world try to build a life together. From habits and values to spirituality, family, and raising children.  In this episode, we talk about intercultural couples and explore how some differences can bring people closer… while others can create suffering and conflict. An episode about communication, respect, adaptation, and how to build bridges between different worlds without losing who we are.

Small moments and seemingly ordinary things can become powerful tools for well-being, emotional regulation, and inner transformation.  In this episode, I’ll show you how mindfulness can help you step out of autopilot, improve your emotional balance, and create a lighter, more conscious, and healthier life — not through big events, but through the apparently ordinary things of everyday life.  

Have you ever woken up exhausted without really knowing why?In this episode, I talk about emotional hangovers — that sense of depletion that can come after intense emotions, whether pleasant or unpleasant.You’ll understand why a simple conversation, a wonderful weekend, or a stressful moment can leave your body feeling overwhelmed the next day, and how you can help your nervous system move through emotional transitions more smoothly.

In this episode, we explore the importance of choosing the right battles. Often, it is not major problems that wear relationships down, but the accumulation of small daily irritations.I talk about how to distinguish what truly matters from what is just personal preference — and how to communicate firmly without attacking.A practical reflection for lighter, healthier, and closer relationships. 

Why do some people stay stuck for years trying to understand their problems, yet never truly move forward?In this episode, I explain a key counselling principle: change first, understand later. You’ll discover why overanalysing can delay healing, how real change starts with small practical steps, and how understanding comes after action.With real-life examples from relationship conflict and burnout, plus a simple tool for your week.

Your patterns are not fixed; they are trained. And they can be changed.In this episode, I talk about how the brain’s automatic patterns are formed and how neuroplasticity allows us to create new pathways of thought, emotion and behavior.  

Have you ever noticed that, even after resting or taking a holiday, you quickly find yourself feeling just as tired again?In this episode, we discuss the pattern behind burnout — and why simply taking a break isn’t enough. I explore how your brain might be stuck in an automatic mode that keeps repeating the cycle… and what you can start doing to change it.

Grounding is everywhere right now — but I'm not here to give you another technique to follow step by step.In this episode, I explain the concept and guide you through a simple exercise, so you can start using this tool in your own way, wherever and whenever you need it.

Panic attacks are not about fear.  They can take over your body and mind in seconds.In this episode, discover what’s really happening, why it happens, and how you can overcome it.Mena Santos GalvãoPhone. 914 971 [email protected]: https://lisboacounselling.com/?lang=en  

When anxiety sets in, it feels as though it takes over everything — and the more you try to fight it, the more stuck you feel.The ‘gap’ is a practical tool that helps you create the mental space you need to switch off your anxiety’s autopilot and restore your sense of well-being.In this episode, come and find out what the gap is and how you can use it.

One of the most distinctive characteristics of counselling is its lighter approach. Not light in the sense of being superficial, but in the sense of reducing the emotional load, helping the brain avoid unnecessary stress and making problem-solving faster and more effective.In this episode, I explain why counselling doesn’t start by analysing the problem. I also share the story of a client and leave you with a practical mindfulness tool to help reduce mental pressure.

Have you ever tried to push a thought away… and it simply wouldn’t leave?In this episode, we explore how our thoughts can create mental scenarios that influence our emotions, reactions, and relationships. Through a client story, I talk about how the mind’s autopilot can shape our behavior — and I share a simple mindfulness tool to help you create a mental pause and regain control.  Mena Santos GalvãoPhone. 914 971 [email protected]: https://lisboacounselling.com/?lang=en

Do you feel that the wounds of the past are holding you back? That they continue to affect your life, stealing your joy and well-being?In this episode, I help you understand how forgiveness can be the key to freeing yourself from trauma and getting your life back.Mena Santos GalvãoPhone. 914 971 [email protected]: https://lisboacounselling.com/?lang=en  

When we hear “chronic illness” or a serious diagnosis, we often think there’s nothing that can be done.In this episode, I share the story of a client who, after years of fighting cancer, was able to regain joy, structure, and a sense of purpose — even without eliminating the disease.Discover how counselling can transform the experience of living with a serious medical condition.  The content shared in this podcast does not dispense with the need to consult a counsellor.Mena Santos GalvãoPhone. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

We all have difficult people in our lives. But some of these people have a huge impact on us — they take away our well-being and joy, leaving us exhausted and unable to see any possible way out.But it is possible to create a “way out”. In this episode, I'm going to talk to you about how to deal with these difficult people without fighting; but rather, with ethics and respect, creating a healthier relationship for everyone.

We live most of our lives on autopilot, which leads to exhaustion, a reduced ability to enjoy life, and poorer brain functioning.In this episode, I talk about the benefits of mindfulness and how it can profoundly change the way you live.At the end, I share a practical tool to help you start integrating mindfulness into your daily routines in a simple and natural way.Living more consciously is living lighter — and more happily.

Are children growing more fragile?Discover the skills they’re not developing — and how parents can help without taking over.Simple strategies to support growth, resilience, and self-regulation.Mena Santos GalvãoPhone. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Do you go to bed exhausted, but your mind is still racing and won't let you fall asleep?In this episode, I talk about the paradox of exhaustion and how mindfulness can help you switch off your mind and sleep better.

Intense emotions don’t need more analysis — they need a way out.In this episode, I talk about the concept of emotional temperature and how to apply opposite tools to interrupt the emotional cycle and find a lighter, more effective way out.Mena Santos GalvãoPhone. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Neuroplasticity — the brain's ability to create new pathways — can be used to help overcome depression and reduce the power of negative emotional patterns.In this episode, we talk about autopilot and how you can start building new internal responses with practical emotional management tools.Mena Santos GalvãoPhone. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Learning to navigate life’s situations — the unexpected, crises, and emotional storms — can change everything. Instead of fighting what we cannot control, this episode invites you to read the “sea,” use practical tools, and develop autonomy to respond with greater awareness and skill, even when the waves are bigger.

Stopping doesn’t always mean resting.In this episode, we explore what real rest is, the concept of active rest, and how to break the cycle of exhaustion to live with more balance.Mena Santos GalvãoPhone. 914 971 340 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Christmas isn’t always light.In this episode, we talk about loneliness, exhaustion, and difficult emotions — and how to stay present with them, without pressure to be “okay.”

When a relationship is at breaking point, jumping straight into the “serious talk” can make things worse.In this episode, I explain why rebuilding connection must come before solving problems, and I share a practical tool to help couples in crisis create meaningful moments together—even when it feels impossible.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

A powerful look at why the real problem isn’t your situation, but how you’re responding to it. Through Susana’s story, discover how lighter, smarter strategies can transform your career and well-being — without force or burnout.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Discover what truly happens in a counselling session and why this approach is so different from traditional therapy. In this episode, we dive into practical tools, day-to-day change, and how small steps lead to real transformation. A clear, straightforward explanation — plus a tool you can start using today.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

5 signs you’re stuck in survival mode — and why these symptoms aren’t the real problem, but a message from something deeper. An episode to help you gain clarity and start reclaiming your energy and presence.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Why do you still feel anxious after trying so many ways to “fix” it?Anxiety isn’t the real problem — it’s a symptom.In this episode, I talk about the deeper pattern that keeps anxiety alive and what you can do to change how your brain reacts to stress.Understand it. Interrupt it. Reprogram it.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Coffee has always been seen as the villain, one that increases anxiety, disturbs sleep... But does it really have to be that way?In this episode, I'll talk to you about a new partnership we've made, between LisboaCounselling and Baobá, and how we can bring coffee and health together.Registration Form for the workshop "A Mindful Brunch": https://docs.google.com/forms/d/e/1FAIpQLSfBU__c4658T_cDBra9RU-zSCJfinPP34kewZtVF-i-VF_0LA/viewform  

Bullying and domestic violence are not the same as conflicts! And it isn't about having a bad temper either!In this episode, I'll help you get a clearer understanding of what bullying is. And perhaps to realise that one of your relationships, be it personal or professional, isn't just a difficult situation, but bullying.

The ‘here and now’ mindset is strongly promoted by some and regarded as terrible by others. In this episode, I will help you understand what this mindset is, from my perspective and in my practice.So you can figure out what makes sense for you.

Jack came to LisboaCounselling with no big expectations. His relationship with his grown-up children was very difficult.  And this was just one more thing to try. But in a few months of working together, his family relationships totally changed.  Listen to his testimony.  

It's the little things that make the difference. Small actions, more positive communication, can greatly change a relationship. They can help turn a tense and stressful relationship into a light-hearted and pleasant one.  

Self-esteem and self-compassion are concepts that are constantly talked about and encouraged. But for me, it makes more sense to think about self-kindness.

A basic difference between counselling and psychotherapy is this idea of not influencing the patient. But what is really different between us is the meaning of this word.  Listen to this episode to understand the position of each approach.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Today, I'm bringing you a very useful counselling tool — the sandwich.Listen to this episode, to find out how it can help you to get less ‘overwhelmed’ by difficult or stressful situations.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Well-being doesn't happen by itself. It needs to be cultivated. And regularly.This habit, this discipline of promoting your well-being, will not only help you to function better in everything you do, but it will also prevent the accumulation of exhaustion which, if you don't take care of it, could lead to some kind of breakdown.Mena Santos GalvãoTm. 914 971 [email protected]: https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Feelings of guilt are something that trouble many people. It can destroy your well-being and your life. But this guilt isn't always true.Today I'm going to talk to you about those feelings of guilt that they put on you... and that you can learn to no longer accept.

Have you ever spent your day rushing around, doing lots of things, and at the end of the day you look back and feel like you've produced so little? One of the effects of anxiety is that it makes you waste your time.  In this episode, I'm going to talk to you about how this happens and how you can change it.

Being very active seems like a sign of being well. But the opposite may be true. Increased activity can be a symptom of burnout at a very advanced stage.

Frustration or conflict is something you don't expect on holiday, but it happens all too often.In this episode, I'm going to share with you some ideas that can help you better navigate the differences, expectations or unforeseen events; that can help you enjoy your holiday, even when things don't go your way.

How's your sleep? Many people wake up in the morning still tired. They sleep badly, they have poor quality sleep that doesn't allow them to get the rest they need. And it's happening to people of all ages, even children. This has a negative impact on their performance, well-being and physical health.  In this episode, I share with you some small habits you can develop that will start to make a difference to the quality of your sleep.📞      914 971 340🎙️      Mena Santos Galvão💻      LisboaCounselling.com📥      [email protected]

Panic attacks start suddenly, out of the blue, with no clear reason. And when they start, they seem to have come to stay. But it doesn't have to be that way. You can learn to stop having panic attacks.  This is the topic I'm bringing you this week.The content shared in this podcast does not dispense with the need to consult a counsellor.Website:  https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/ Contact me by: [email protected]

Living under pressure is not normal. But it's so common that it is regarded as something we have to live with.At LisboaCounselling, we help you to use Mindfulness tools as a lifestyle, in a natural and balanced way.Because it is possible to reduce your pressures and improve your well-being and health. Talk to me. Your well-being doesn't have to wait.Website:  https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/ Contact me by: [email protected]

Procrastination starts almost without being noticed. But it quickly becomes a habit that you can't seem to get rid of.  This is the topic I'm bringing you this week.Get in touch with Mena S Galvão in:  https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/ Contact her by: [email protected]

In this episode, I'm going to talk about psychological violence. The kind that doesn't show, that doesn't leave bruises, that doesn't make you go to the hospital. The kind you can't share with anyone because no one would understand... or believe it.Get in touch with Mena S Galvão in:  https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/ Contact her by: [email protected]

In this episode, I'm going to share with you how you can overcome anxiety by taking the opposite route, in its main characteristics.  And I'm bringing you a special offer to celebrate this episode number 100. During this week, you can get a voucher for 50% off your first two counselling sessions. Request your voucher by message or email.  Limited session slots. Send me your message today.  Get in touch with Mena S Galvão in:  https://lisboacounselling.com/?lang=enIG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/ Contact her by: [email protected]