Ever wondered how your boundaries (or lack of) are affecting your relationships with loved ones?

This week, I'm joined by psychotherapist Lizandra Leigertwood. We discuss the critical topic of boundaries in relationships. We explore the importance of healthy boundaries for emotional wellbeing, the impact of childhood trauma on boundary setting, and the complexities of family dynamics.

Lizandra shares insights on recognising unhealthy boundaries, the role of attachment styles, and practical steps for individuals looking to improve their boundary-setting skills. The conversation emphasises the significance of understanding personal values and the necessity of practicing assertiveness in relationships.

Highlights include:
01:58 Defining healthy boundaries
03:19 Unhealthy boundaries and their impact
05:00 Childhood trauma and boundaries
08:50 Recognising red flags in boundaries
10:52 Family dynamics and enmeshment
15:41 Cutting off toxic relationships
18:37 Practical steps to set boundaries

If you liked this episode you may like:

#35: Healing the Invisible Scars: Understanding and Overcoming Childhood Emotional Neglect

#42: Breaking Free from People Pleasing Habits with Elsie Owen

This week's guest:
Lizandra is a psychotherapist who works in private practice in St Albans
and online. She works with trauma, anxiety and attachment in
relationships. She has a program for women who are healing from insecure attachment so that they can have healthier relationships and break unhelpful patterns of the past. She also has a new podcast called Healing Childhood Trauma for Millennial Women.

Website
Instagram
TikTok

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For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

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Subscribe to Dr Liz's YouTube channel

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DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Are you struggling to move past regrets or find yourself stuck in “what ifs”?

In this solo episode, I explore how to cope with regret and offer practical, evidence-based strategies to help you process regrets and move forward with greater self-compassion and clarity. I delve into why regret is a normal human emotion, the consequences of excessive regret on mental wellbeing, and how you can use regret as an opportunity for personal growth. I share actionable tips for reframing your beliefs about regret, repairing what you can, opening up to difficult emotions, and practicing self-compassion so that regret no longer holds you back.

Highlights include:

(01:06) Understanding Regret and Why It Can Be Helpful
(03:24) The Consequences of Excessive Regret and Getting Stuck in “What If” Thinking
(05:13) Shifting Mindset: Embracing Mistakes and Changing Your Beliefs About Regret
(08:00) Repair, Remorse, and Making Amends
(10:13) Self-Compassion and Moving Forward After Regret

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For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

*****************
Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

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DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Ever wondered how EMDR works or whether it could help you or someone you support?

This week I'm joined by Dr Gurpeet Kaur, a Clinical Psychologist and EMDR practitioner. We have an honest, myth-busting conversation about everything EMDR.

We break down the science and explain how this therapy gets right to the root of problems, not just trauma or PTSD, but anxiety, shame, and those stuck feelings so many of us carry. We pull back the curtain on what an EMDR session actually looks like, breaking down the eight-phase protocol and introducing the innovative world of EMDR intensives - targeted, short-term therapy designed for lasting impact.

Highlights include:
05:30 Science of EMDR
08:45 Addressing misconceptions
12:10 Bilateral stimulation explained
18:35 Traditional phased approach
22:50 Exploring EMDR intensives

Want more?

Head over to Hello Therapy's Substack for an exclusive extra video episode. WATCH NOW!

This week's guest:
Dr Gurpreet Kaur is a Clinical Psychologist and EMDR practitioner who specialises in treating trauma and helping people overcome their imposter syndrome to live life fully without being held back by anxiety or self doubt. She shares mental health and therapy information on several social media platforms including TikTok, Instagram and LinkedIn and has contributed to several media articles. As well as 1:1 therapy Dr Kaur also runs a group for women who want to overcome their imposter syndrome and has a free resource on her website for anyone who wants to take the first step to resetting their imposter cycle.

Website
Instagram
TikTok

Tell us what you thought of this episode!

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****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

*****************
Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

*****************

DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Do you often feel insecure in your relationship or worry that your partner doesn’t love you enough?

In this episode, I unpack the concept of attachment anxiety - where it comes from, how it develops from our earliest experiences with caregivers, and how it can lead to unhelpful patterns in our romantic relationships. I outline the main signs of attachment anxiety and the coping strategies - sometimes called defence mechanisms - that people use to feel more secure, and most importantly, I share practical tips for building a more secure relationship with yourself and your partner.

Whether you catch yourself constantly checking your partner’s social media, ruminating over every conversation, or feeling like you’re giving too much and neglecting your own needs, this episode is packed with supportive insights and actionable advice to help you better understand and manage attachment anxiety.

Want more?

Check out our Attachment Anxiety Mini Guide packed with helpful tips, self reflective prompts and tips to help you feel more secure in your relationship. Download HERE.

Tell us what you thought of this episode!

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****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

*****************
Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

*****************

DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Ever wonder how chronic pain impacts not just your body, but your mindset and life?

This week I'm joined by Dr. Amber Johnston, a leading Clinical Psychologist and Neuropsychologist, to unpack the science behind pain. We talk about breaking the cycle of fear and avoidance, how stress amplifies pain, and practical steps to reclaim your life.

Whether you’re battling pain or supporting someone who is, you’ll gain actionable strategies to feel empowered and hopeful again. Listen in and discover how changing your relationship with pain can change everything.

Highlights include:

04:13 Acute vs. Chronic Pain
08:26 Chronic Pain's Impact on Social Plans
11:36 Subjectivity of Pain Perception
15:49 Brain's Complex Pain Processing
18:59 Perception's Role in Chronic Pain
22:10 Understanding Fear Avoidance Cycle
25:21 Rethinking Pain Signals
30:18 Impact of Lifestyle on Health

Want more?

Head over to Hello Therapy's Substack for an EXCLUSIVE mini interview where I ask Dr Amber why she specialised in pain and what her personal, go-to pain management strategy is. Watch HERE.

This week's guest:

Dr Amber Johnston, a practicing clinician specialising in Clinical, Health, Pain Management, and Neuropsychology, offers her expertise to individuals facing a broad spectrum of challenges - from those with mild stress looking to build healthier emotional tools, to those with more significant clinical diagnoses that need formal, specialised treatment. Amber also works with individuals who do not meet clear psychological or medical diagnosis, those requiring cognitive assessment or emotional support following a neurological injury or stroke, those with complex chronic medical conditions, and those with medically unexplained symptoms/Functional Neurological Disorder including health anxiety. In her capacity as the founder and director of Healthy Mind Psychology, Amber leads a team of over 26 doctoral-level Psychologists. Her mission is to expand understanding of the mind/body connection and emphasise the important message that psychological understanding is important for everybody.

Follow Amber:
@healthymindpsychologyuk
LinkedIn

Tell us what you thought of this episode!

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****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

*****************
Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

*****************

DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Does anxiety rule your life?

In this episode I discuss five common habits that anxious people tend to do which can keep anxiety going. I also provide actionable strategies to manage and cope with anxiety. I explore the detrimental effects of worry and overthinking, avoidance, catastrophising, hypervigilance, and the desire to eliminate anxiety.

To help you manage anxiety effectively, I talk through evidence-based tools such as mindfulness, gradual exposure, reality checks, grounding exercises, and acceptance techniques.

Highlights include:
00:57 Understanding Anxiety and its Habits
01:19 Habit 1: Worrying and Overthinking
02:57 Habit 2: Avoidance
06:15 Habit 3: Catastrophising
09:23 Habit 4: Hypervigilance
11:00 Habit 5: Wanting to Eliminate Anxiety

You can also watch the episode on YouTube.

Videos mentioned in this episode:

54321 Grounding Exercise

Tell us what you thought of this episode!

BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now

****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

*****************
Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

*****************

DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Are you parenting a neurodivergent child and struggling with all that can entail?

This episode can help. I am joined by Clinical Psychologists Dr Jo Mueller and Dr Lauren Breese to discuss the complexities of neurodivergent parenting. We explore common misconceptions about neurodivergent children, the challenges of managing meltdowns and sensory overload, and the mental health struggles faced by parents.

This conversation is about empowering parents to find ways to cope, and emphasises the importance of community support, practical strategies for stress management, and the need for advocating for your child within educational settings.

Highlights include:

04:45 Misconceptions About Neurodivergent Children
09:30 Managing Sensory Overload and Meltdowns
16:50 Mental Health Challenges for Parents
23:57 Coping in Neurodivergent Households
31:53 Advocating for Your Child

Want more insights?

Take a look at the Hello Therapy Substack for an EXTRA interview where we get a little more personal about neurodivergent parenting.

Check it out HERE.

This week's guests:

Dr Jo Mueller and Dr Lauren Breese are clinical psychologists who run The Neurodiversity Practice with their colleague, Dr Siobhan Higgins. With over 50 years of collective clinical & lived expertise in the world of neurodiversity, they founded The Neurodiversity Practice to make high-quality, evidence-based information & support accessible to a wider audience. The practice offers unique support and resources to parents via The Neurodivergent Parent Space community, to help them navigate neurodivergent family life with authenticity and positivity, plus neuroinclusivity training to practitioners and organisations.

@theneurodiversitypractice
LinkedIn

Tell us what you thought of this episode!

BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now

****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

*****************
Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

*****************

DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Are you wondering - how do I improve my mental health and wellbeing?

Maybe you are looking for guidance on the habits that foster good mental health?

Look no further - in this episode I describe my TOP 5 TIPS for good mental health.

From breaking out of autopilot mode to learning the art of self-compassion, I cover practical ways to enhance your well-being. Discover how to be more present in everyday life, manage your thoughts, and address the basics of self-care. This episode is a guide to understanding and nurturing your mental health, with tips and exercises you can start today.

Highlights include:
01:32 Shift Out of Autopilot
04:25 Learn to Defuse Your Thoughts
05:43 Take Care of the Basics
06:31 Cultivate Self-Awareness
09:13 Be a Friend to Yourself

Try these journal prompts:
1. How did I support myself today?
2. What small win did I experience this week?
3. What did I struggle with today?
4. What am I holding onto that isn’t serving me anymore?
5. How can I be a friend to myself this week?
6. What three small things did I appreciate about my day today?

WANT TO JOURNAL YOUR WAY TO BETTER MENTAL HEALTH?

DOWNLOAD OUR 10 PROMPTS FOR GOOD MENTAL HEALTH HERE.

You can also watch the episode on YouTube.

Tell us what you thought of this episode!

BE PART OF OUR GROWING SUBSTACK COMMUNITY FOR FREE - Join now

****************
For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

*****************
Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

*****************

DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.