PLAYING-IT-SAFE

Dr. Z. - Patricia Zurita Ona, Psy.D.
  • 0.0 (0)
  • Mental Health

I'm Dr. Z., a clinical psychologist and an author. In PLAYING-IT-SAFE I will share with you research based-skills, interviews, readings, insights, tips, and all types of curated info to get unstuck from worries, anxieties, fears, obsessions, and ineffective playing-it-safe actions.  Hosted on Acast. See acast.com/privacy for more information.

  1. 9 hrs ago

    99. You Don't Have a Time Problem. You Have a Time Story.

    Accurately estimating how hard something will be requires sitting with the discomfort of its difficulty. And your mind would rather not. In this new episode of Playing-It-Safe we discussed the research on time, flow states, and four principles that actually work for overthinkers and overachievers. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

    9 min

  2. 6 days ago

    98. The Goal Trap: Why Your Goals are Keeping You Stuck

    "I want to finish this project" sounds like moving toward something. But, underneath it is often "I'm terrified of what it means if I don't." New episode of Playing-It-Safe: the three goal traps and the research on what actually produces commitment, satisfaction, and follow-through. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

    10 min

  3. 15 June

    97. Your Mind is Lying to You About Why You Can't Start

    Your mind has a highly convincing list of reasons why right now isn’t the right time. In this episode, we unpack why those excuses sound so incredibly rational, how your brain uses them to keep you safe (and stuck), and the one behavioral shift that actually moves you forward. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

    9 min

  4. 7 June

    96. The Second Arrow, Why Being Hard on Yourself is Keeping You Stuck

    Most high achievers believe being hard on themselves is what keeps them sharp. The research disagrees. People with higher self-compassion show greater motivation after failure, not less. And they procrastinate significantly less. New episode of the Playing-It-Safe Podcast: why the second arrow might be the thing most keeping you stuck. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

    9 min

  5. 22 May

    95. Stop Chasing Goals. Start Living Your Values.

    External achievements account for only about 10% of lasting happiness. The 40% within your control? How you spend your time and what meaning you attach to it. New episode of the Playing-It-Safe Podcast: the research on values, meaning, and the birthday party exercise that shows you exactly where the gap is. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

    9 min

  6. 17 May

    94. You're Not Lazy, Your Mind is Just Very Good at This

    Your mind isn't lazy! Researchers found that people who chronically procrastinate are more threat-sensitive. Not less motivated. What would you do this week if you weren't playing it safe? RESOURCES: Values-based Review: Life Audit _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

    9 min

  7. 02/07/2025

    93. Understanding Procrastination: The Psychological Processes Behind It

    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 tendency to delay. Debunking the Myths of Procrastination Many of us have internalized misconceptions about procrastination. Dr. Z. tackles these head-on, revealing that procrastination is rarely about laziness or poor time management. Instead, it often stems from deeper psychological factors. For example, the myth that people “work better under pressure” is just that—a myth. Research shows that last-minute work rarely leads to better results and often increases stress. Similarly, blaming procrastination on a lack of willpower oversimplifies the issue; it’s more about understanding and addressing the underlying factors that drive problematic procrastination. Six Reflective Questions to Break the Cycle Dr. Z. shares six reflective questions to unpack the psychological roots of procrastinating behaviors. (*) Show notes and resources of this episode (*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe (*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head (*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses Hosted on Acast. See acast.com/privacy for more information.

    14 min

  8. 10/09/2024

    92. Achieving your best: Goal-setting secrets from sports psychology

    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 life, peak performance, and mental resilience. When you’re taking a big exam, dealing with a work project, or participating in an important match, how do you manage your worries about your performance and your desire to perform to the best of your abilities?Are you supportive of yourself without adding pressure into your plate?How do you think of yourself without all the stuff you do in your day-to-day life? While having goals is essential for your performance and motivation, they are just one piece of the puzzle. You also need to manage your mental chatter to perform at your best when it matters to you! You will hear Mitchell and I sharing our take on Roger Federer, Rick Barry, Kobe Bryant, Andre Agassi, and other professional athletes’ approach to their performance, expectations, and goal-setting. Whether you’re dealing with high-stakes sports scenarios or everyday life challenges, the principles to set your goals, how you relate to them, and how you approach your mental chatter remain the same. You can find meaning and joy by making small tweaks and savoring the good along the way! Hope you enjoy this episode! Key Takeaways Understanding fear-based reactionsSetting goals for improved performanceManaging mind chatter in sportsThe role of mental skills in athletic successBalancing life and sport: Lessons from Roger Federer and Andre AgassiThe importance of parental support in youth sports Show notes 01:01 The Importance of Goal Setting 01:08 The Problem with Tunnel Vision  01:44 Importance of Outcome Goals  02:45 The Role of Action Goals 03:43 Goal setting and mental chatter 04:34 Managing Chatter for Success  05:30 Developing a New Relationship with Your Mind  06:01 Lessons from Roger Federer 06:43 Advice for Struggling Athletes  07:22 Mental Game of Professional Athletes  08:58 Perfectionism in Sports 11:42 Small Increments of Improvement 13:15 Leadership Challenges in Sports  13:55 Balancing Life and Sport  16:10 The Impact of Injuries on a Person’s Mindset 16:52 Parental Influence on Young Athletes  18:02 Coaching the Coaches (*) Show notes and resources of this episode (*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe (*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head (*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses Hosted on Acast. See acast.com/privacy for more information.

    24 min
See All (99)

About

I'm Dr. Z., a clinical psychologist and an author. In PLAYING-IT-SAFE I will share with you research based-skills, interviews, readings, insights, tips, and all types of curated info to get unstuck from worries, anxieties, fears, obsessions, and ineffective playing-it-safe actions.  Hosted on Acast. See acast.com/privacy for more information.

Information

  • Creator
    Dr. Z. - Patricia Zurita Ona, Psy.D.
  • Years Active
    2020 - 2026
  • Episodes
    99
  • Rating
    Clean
  • Copyright
    © Patricia Zurita Ona, Psy.D.
  • Show Website
    PLAYING-IT-SAFE

You Might Also Like