PLAYING-IT-SAFE

In this episode, Dr. Z. dives deep into the world of procrastination, debunking common myths, exploring the different types of procrastinators, and unpacking the psychological processes that fuel our…

Today, I’m sharing with you a conversation with Dr. Mitchell Greene, Ph.D. In our chat, we dive deep into the psychology of goal-setting, attachment to goals, over-identification with one area of our…

In part 1 of my conversation with Monica Basco, Ph.D., Exploring the intersection of perfectionism, procrastination, and performance, we discussed the following topics:

• Perfectionism and high-achievin…

Drop your standards! Let go of your perfectionistic tendencies!

If I were paid a dollar every time I heard this message, I would have a large bank account by now.

When you’re pursuing a top performance…

Perfectionism isn’t a personality quirk. It’s a pattern of reinforced behaviors that can seep into every aspect of your life.

You may set certain standards for yourself, certain rules about how things…

Today’s episode takes off with discussing fears of driving. This is the starting point to discuss a key process within acceptance commitment therapy: values-based exposures.

In this episode, you will …

Ever catch yourself engaging in incessant mind chatter in a high-stakes situation? The kind that fills your head with self-doubt, comparisons, and anticipations of failure? You're not alone. We all d…

Picture this scenario: you encounter an ambiguous and uncertain situation, and then, of course, you quickly try to solve it. You anticipate all types of scenarios and try to prepare for each one of t…

We all experience anxiety in some form, in some way, and in some shape. Because anxiety, fears, and worries can be so uncomfortable, we quickly play-it-safe. And when you’re prone to deeply caring fo…

Do you find yourself anxiously anticipating rejection in everyday situations?

The fear of being rejected or judged leads to a hyper-awareness of others' facial expressions, opinions, or anticipation o…

Self-compassion is the willingness to respond to your pain and suffering in the same way a good friend of yours might–with warmth, patience, and understanding. That sounds easy, right? But you know i…

It was a true pleasure to discover the work and passion of Sonya Looney; her enthusiasm, laughs, and insights are contagious!

There are many golden nuggets in this conversation about skillfully managi…

This is part 2 of my conversation with Dr. Matthew McKay, Ph.D. In part 1, we discussed the foundations of how Dr. McKay thinks of process-based therapy. Today, we discuss, in particular, different m…

If anxiety is a part of our day to day life, if we hold on to the framework that to be human is to be anxious, how did anxiety ever become a problem? How do you go from worrying about not being good …

Do you remember last week when your mind was criticizing you and asking you to play-it-safe?

Using Acceptance and Commitment Skills, you are always invited to bring awareness to your internal experien…

When was the last time you had a social mishap in a conversation? Do you remember how it feels to say the wrong thing at the wrong time?

If you’re a shy person or are struggling with social anxiety or…

Our minds are amazing at many, many things. Our minds are capable of remembering the birthday of the ones we love, calculating a budget for our next trip, thinking about our next writing project, and…

When was the last time you had an aha moment in which your next steps were clear? Do you remember how it is to be in the midst of a difficult situation, and then, have clarity of what you need to do?

…

In this second part of my conversation with Andrew Nalband, we discussed in detail how he manages all the noise that shows up in his head, what has worked, and what hasn’t when dealing with a tendenc…

There is nothing wrong with striving to do things right and perfectly. It depends on how often you do it, when you do it, and how it works in your life in the long run.

What is unhealthy is demanding …