Want to alleviate the symptoms of panic attacks but don't know how to?

In this episode, I explain how to cope with panic attacks using three evidence-based psychological strategies. I describe the science of panic attacks and the role that our fight or flight mechanism has in causing panic. I discuss the importance of calming the nervous system through breathing techniques, stepping back from catastrophic thoughts using acceptance and commitment therapy (ACT), and practicing self-compassion. This episode aims to equip listeners with practical methods to navigate and alleviate panic attacks.

What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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

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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.

Have you ever found yourself questioning your achievements, feeling like a fraud despite all evidence to the contrary?

In this episode, I am joined by Clinical Psychologist, Dr Gurpreet Kaur, and we address how imposter syndrome manifests as feelings of fraudulence and inadequacy despite evident success and achievements. Learn about the cultural and intergenerational roots of these feelings and how high functioning anxiety and perfectionism often intertwine with imposter syndrome.

Our discussion emphasizes the heavier burden faced by women and minorities due to systemic barriers and competitive environments, shedding light on how organizational structures can perpetuate feelings of inadequacy. We’ll also discuss practical strategies and therapeutic techniques, including EMDR, to help manage and challenge these feelings. Dr Kaur and I also reflect on our own imposter syndrome journeys.

Whether you occasionally experience self-doubt or it significantly impacts your mental health, our discussion aims to offer understanding, validation, and actionable steps toward reclaiming your confidence and self-worth. Stay tuned as we dissect the layers of imposter syndrome and provide you with tools to navigate and counter this pervasive issue.

Highlights:
(25:44) Intergenerational Patterns in Imposter Syndrome
(31:06) High Functioning Anxiety and Imposter Syndrome
(35:52) Exploring Inner Critics and Compassion
(43:22) Key Takeaways - How To Cope With Imposter Syndrome

About 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

What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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

*****************
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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.

Want to unlock the secrets to managing burnout and finally reclaim your well-being?

In this episode I am joined by Dr Claire Plumbly, Clinical Psychologist and author of "Burnout: How to Manage your Nervous System Before it Manages You." This episode unearths the multifaceted nature of burnout, extending beyond the workplace to touch on the experiences of parents, caregivers, and the self employed. We dissect the three main types of burnout and you’ll gain a holistic understanding of how burnout symptoms can affect everything from sleep and appetite to social connections and coping mechanisms.

Learn the key steps to recovering from burnout and building resilience. You'll get actionable tips on self-care, setting boundaries, and the importance of rest and community support. Whether you're an informal caregiver, self-employed professional, or simply feeling overwhelmed by life's demands, this episode is packed with valuable insights to help you find balance and restore your sense of well-being. Highlights include:

(10:29) Types of burnout
(15:16) Stages of burnout
(32:30) Tips if you are in burnout

This week's guest:
Claire is a Clinical Psychologist & Director of Good Therapy Ltd, a psychological therapy centre based online and in Taunton, Somerset. Her private practice specialises in trauma-related issues and Claire herself has a specialism in sexual assault; early life traumas, and of course, burnout. Her debut book Burnout: How to Manage Your Nervous System Before it Manages You is out in the UK on the 18th July.

Buy Claire's book here
Follow Claire on Instagram
Follow Claire on TikTok
Visit Claire's website here

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What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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 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 to stop stress from taking over your life?

This episode is here to help! I discuss what stress is, how it differs from anxiety, the different types of stress and the impact stress can have on your health. Explore the Stress Bucket* Tool I have developed which will help you identify the stressors in your life and the unhealthy coping strategies you may be engaging in that serve to keep stress going.

Most importantly, I explore healthy coping strategies for stress including the importance of perspective, mindfulness, the benefits of good sleep hygiene and much more. Highlights include:

(03:58) Recognising Symptoms of Stress

(08:24) Unhealthy Coping Strategies

(12:04) Healthy Coping Strategies - Tips for Coping with Stress

FREE DOWNLOAD
Grab your free Stress Bucket tool here

BLOGS MENTIONED IN THIS EPISODE
Too Busy For Mindfulness? Try Mindful Moments Instead (harleyclinical.co.uk)
How To Self Soothe Using Your Senses (harleyclinical.co.uk)


*adapted from Brabban, A. & Turkington, D. (2002) The Search for Meaning: detecting congruence between life events, underlying schema and psychotic symptoms. In A.P. Morrison (Ed) A Casebook of Cognitive Therapy for Psychosis (Chap 5, p59-75). New York: Brunner-Routledge

What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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 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.

Need some effective strategies to help get better mental health?

In this episode I am joined by Sam Frerer, a former Army psychologist from Canberra, Australia. We discuss how to manage distressing thoughts and emotions, the importance of self-compassion, dealing with a mental health diagnosis, embracing individuality, and taking small steps during mental health crises.

We talk through the intricacies of mental health labels, emphasizing that they are merely a slice of your life's pie chart. We'll reveal how to break free from the comparison trap and instead focus on your unique journey. The episode highlights practical strategies for maintaining good mental health and emphasizes the value of challenging oneself to foster growth.

Get the inside scoop on Sam's upcoming app, Psych Insights, that is designed to give you personalised self help. Whether you're grappling with a mental health diagnosis or seeking practical mental health tips, this episode promises to offer invaluable insights and tools for personal growth.

Highlights include (look out for the freebies!):

(10:23) Stigma and Mental Health Diagnoses: ADHD and Bipolar Disorder
(16:26) Changing Your Self Talk - The Importance of Self-Compassion
(25:10) The Power of the Pause (FREE WORKSHEET)
(28:00) Accepting Emotions (FREE MANAGING EMOTIONS WORKBOOK)
(32:48) Normalising Setbacks

About this week's guest
Sam is a former Army psychologist based in Canberra, Australia. Recently, she transitioned from military service to pursue her own business endeavours, aiming to make high-quality mental health support more affordable and accessible for all.

Since then, she has been sharing educational videos on social media and will soon launch a mental health app called Psych Insights, offering personalised self-help resources. As a former personal trainer, Sam is particularly interested in the relationship between physical and mental health and promotes a holistic approach to improving well-being.

Follow Sam on Instagram
Find out more about the Psych Insights app here.

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What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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 Instagram

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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.

Could you be unknowingly trapped in a relationship where you are being consistently gaslit by your partner?

In the first part of a mini series on gaslighting, I dissect the intricate and often invisible web of gaslighting in romantic relationships. By the end of the episode you will have a greater understanding of what gaslighting is and how simple accusations of overreacting or being too sensitive can spiral into a full-blown crisis of self-doubt, confusion and poor mental health.

Discover the signs and insidious stages of gaslighting, from initial love bombing to a complete erosion of self-worth and self-confidence, drawing on the latest research in the area. I explore the isolation tactics that make victims increasingly dependent on a gaslighter's narrative. This episode sheds light on the crucial turning point when victims begin to see through the manipulation and embark on their recovery journey.

This episode isn't just an eye-opener; it's a lifeline for those seeking to reclaim their mental health.

Highlights include:

(02:35) Types of Gaslighting
(05:45) Signs You Are Being Gaslit
(10:19) The Stages of Gaslighting in Romantic Relationships
(14:04) What To Do If Your Partner Is Gaslighting You

What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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 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.

Can relentless pursuit of success really lead to debilitating anxiety and burnout?

In this episode I am joined by Dianne Everitt, a Clinical Psychologist and expert in working with high achievers. We unpack the concept of high functioning anxiety, highlighting its differences from general anxiety, and the role it plays in driving performance and perfectionism in high achievers.

Feeling drained and unmotivated despite your usual high drive? Discover why burnout is more than just exhaustion, particularly in high-pressure corporate environments. We dissect the stark contrast between the typical ambition of high achievers and the apathy that comes with burnout.

We explore the additional challenges faced by high-achieving parents and the importance of unlearning lifelong roles to find balance, adjusting our standards and allowing ourselves the grace to let some tasks slide can significantly reduce stress.

This episode has a treasure trove of practical coping tips to reduce high functioning anxiety including self-compassion, setting boundaries, and expanding one's comfort zone.

About Dianne Everitt
Dianne is a Clinical Psychologist and Clinical Director of Dianne Everitt and Associates, a private psychology practice. After working in the NHS for a number of years with long term health conditions, Dianne set up her own practice in 2017. This has grown from strength to strength, and currently has a team of eight Psychologists. She is passionate about preventative strategies, and educating people about mental health.

Follow Dianne on Instagram

What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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 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 felt overwhelmed, stuck, or lost in your 20s or early 30s? You're not alone. This episode dives deep into the concept of the quarter life crisis. Discover how common triggers like job dissatisfaction, financial woes, and social pressures can create a whirlwind of emotions and stress. This episode sheds light on the tell tale signs of a quarter life crisis, from feeling behind in life to a deep sense of lacking purpose, and examines its emotional toll on young adults, especially those fresh out of university and in their first jobs.

I offer some actionable, evidence based tips to help you navigate the quarter life crisis and turn it into a stepping stone for personal growth and enhanced self-esteem.

Highlights include:
(01:30) What is a quarter life crisis?
(03:30) Signs you are in a quarter life crisis
(05:32) Impact on mental health
(06:22) Triggers of a quarter life crisis
(10:20) Post crisis growth
(12:07) Tips on how to navigate a quarter life crisis

Blog
I am Just Not Where I Want To Be In Life - How to Cope with Milestone Anxiety

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#03 Constantly Comparing Yourself To Others?
#10 Mastering Worry - Insights and Techniques for Mental Wellbeing

What did you think of this episode?

More free downloads and resources to support your mental health and wellbeing: https://www.harleyclinical.co.uk/free-mental-health-downloadable-guides

Join our email list for more mental health tips: https://mailchi.mp/harleyclinical/newsletter-sign-up

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 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.