Your Journey Your Tools

Nathan White
  • 0.0 (0)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Welcome to Your Journey Your Tools, a podcast dedicated to giving you practical, evidence-based tools for your mental health. Created by counsellor Nathan White and powered by NotebookLM, each episode breaks down complex topics like anxiety, self-esteem, depression, and communication into simple, actionable strategies. If you're ready to understand your mind better and build a toolkit for a more resilient life, this is the show for you. RESOURCES: Website: www.yourjourneyyourtools.com App: https://yourjourneyyourtools.app SUPPORT THE SHOW: Donate: https://ko-fi.com/yourjourneyyourtools

  1. 3 DAYS AGO

    SS04E03: Bottom-Up Tools for Regulated Nervous System

    It makes logical sense: If something scares you, you should avoid it.If you skip the party, you don’t feel awkward. If you decline the call, you don't feel stressed. Instant relief. But in the world of anxiety, relief is a trap. In this episode, Nathan unpacks the concept of Safety Behaviours. We discuss why "playing it safe" actually validates your fear, convinces your Amygdala that the danger is real, and makes your world smaller and smaller. In this episode, we cover: The Relief Trap: Why feeling better immediately is often a bad sign for long-term recovery. Identifying Your Safety Behaviours: From "doom scrolling" to avoiding eye contact. Feeding the Monster: How avoidance strengthens the neural pathways of fear. Exposure: The uncomfortable truth about how to actually re-wire the alarm system (and why you have to prove your brain wrong). Stop feeding the monster. It’s time to face the discomfort and take your life back. 🛠️ Tools for Your Journey: 📲 Download the App: Daily check-ins and mood tracking available on iOS and Google Play. 🌐 Visit the Website: www.yourjourneyyourtools.com 📸 Follow on Instagram: @yourjourneyyourtools Be kind to yourself, you are doing better than you think and I'll catch you on your journey.

    31 min

  2. 13 FEB

    S04E02: Silence the Inner Critic

    Here is the Spotify description for Season 4, Episode 2: Silence the Inner Critic. Since this drops on Valentine's Day (Feb 14), I have framed it around the idea that the "relationship with yourself" is the only one guaranteed to last a lifetime. Episode Title: Silence the Inner Critic: How to Evict the Bully in Your Head | S04E02 Description: Happy Valentine's Day. ❤️ While the world focuses on chocolates and roses, we are focusing on the most enduring relationship you will ever have: the one with yourself. If you spoke to your friends the way you speak to yourself, you would probably have no friends left. We all have that voice—the Inner Critic—that narrates our failures, magnifies our insecurities, and reminds us of that embarrassing thing we said five years ago. In this episode, we look at the psychology of Negative Self-Talk. We explore why your brain is wired to be mean to itself, and we provide the CBT (Cognitive Behavioral Therapy) tools you need to turn that inner bully into a supportive coach. IN THIS EPISODE: The "Roommate" Concept: realizing that you are not the voice in your head; you are the one listening to it. The negativity Bias: Why your brain holds onto insults like Velcro but treats compliments like Teflon. Guilt vs. Shame: The critical difference between "I did something bad" and "I am bad." The Tool: How to "Name Your Critic" to create psychological distance. Self-Compassion: Why being kind to yourself is actually a discipline, not a weakness. TIMESTAMPS:00:00 – Introduction: The relationship you can't break up with04:20 – Why is the Inner Critic so loud? (Evolutionary Psychology)09:15 – The "Roommate" Visualization15:30 – Tool: Naming the Critic (giving it a silly voice)21:45 – CBT Reframing: Is this true? Is this helpful?26:00 – Conclusion: Treat yourself with the same respect you give a stranger ABOUT THE SHOW:Your Journey Your Tools is produced and curated by Nathan White, a Counsellor and Life Coach based in Perth, Western Australia. We ditch the "fluff" and toxic positivity to focus on practical, evidence-based systems. Nathan gathers the research and verifies the tools, providing the hardware updates your brain needs to navigate anxiety, relationships, and modern burnout. SAY HELLO & GET MORE TOOLS:📲 Download the App: www.yourjourneyyourtools.app🌐 Website: www.yourjourneyyourtools.com📷 Instagram: @yourjourneyyourtools Disclaimer: This podcast is for educational purposes and does not replace professional therapy or medical advice. If you are in immediate danger, please contact emergency services. #InnerCritic #SelfLove #ValentinesDay #CBT #MentalHealth #SelfTalk #Perth #YourJourneyYourTools

    43 min

  3. 6 FEB

    S04E01: Anxiety Is Not a Flaw It's a Feature

    Welcome to the premiere of Season 4: The Anxiety Anchor. For so many of us, anxiety feels like a defect. It feels like proof that we are "broken" or "weak." We spend years trying to fix it, suppress it, or run away from it. But what if your anxiety isn't a flaw? What if it’s actually a highly sophisticated safety system that is just working a little too well? In this episode, Nathan flips the script on how we view anxiety. We explore the evolutionary biology behind that racing heart and tight chest, explaining why your body reacts to an email the same way it used to react to a sabre-tooth tiger. By the end of this episode, you will stop looking for a "cure" and start looking for regulation. IN THIS EPISODE, YOU WILL LEARN:✅ The Reframe: Why anxiety is actually a sign that your brain is trying to protect you.✅ The Mismatch: Why our ancient survival instincts don't work in the modern office.✅ The Physiology: What is actually happening in your body when the "alarm" goes off.✅ Shame vs. Compassion: How to stop beating yourself up for having a nervous system. SAY HELLO & GET MORE TOOLSThis season pairs directly with the Your Journey Your Tools App.If you need immediate support, use the Panic Button feature in the app to access guided breathing tools. 💻 EXPLORE THE WEBSITE:https://www.yourjourneyyourtools.com ☕ SUPPORT THE SHOW:https://ko-fi.com/yourjourneyyourtools TIMESTAMPS:00:00 - Introduction: You Are Not Broken04:15 - Flaw vs. Feature: The Evolutionary Perspective10:30 - The Sabre-Tooth Tiger in the Email Inbox18:45 - The Physical Symptoms Explained26:20 - Moving from Shame to Curiosity35:00 - Summary & Next Week: The Inner Critic If this episode helped you view your anxiety a little differently, please like the video and subscribe to the channel. 💬 Leave a comment below: What is the one thing that triggers your "internal alarm" the most?

    43 min

  4. 30 JAN

    Atomic Habits for Mental Health: How to Build a Calmer Brain

    Most people read James Clear’s Atomic Habits to build a business or get six-pack abs. But the real power of this book isn't in productivity—it’s in psychology. If you are trying to "fix" your anxiety with massive, overnight changes, you are setting yourself up to fail. The nervous system doesn't respond to intensity; it responds to consistency. In this episode, we take the core principles of Atomic Habits and apply them strictly to your mental health. We look at how to use "Identity-Based Habits" to stop calling yourself an "anxious person," and how to use "Habit Stacking" to build mindfulness into your day without trying. IN THIS EPISODE: Identity Shift: Why saying "I am trying to quit overthinking" fails, and what to say instead. The 1% Rule: Why a 1-minute breathing exercise is infinitely better than a 30-minute meditation you never do. Hacking the Loop: Breaking down the Cue > Craving > Response > Reward cycle of anxiety. Environment Design: How to curate your bedroom and phone so "calm" becomes the default option. Habit Stacking: The easiest way to remember your mental health tools. TIMESTAMPS:00:00 – Introduction: Why willpower is a battery, not an engine04:15 – Identity-Based Habits: Stop casting votes for "The Anxious You"10:30 – The Math of 1% Better (Aggregation of Marginal Gains)16:45 – How to "Habit Stack" your coping skills22:10 – Environment Design: If you see it, you’ll stress about it26:00 – Conclusion: You don't need a new life, you need a new system ABOUT THE SHOW:Your Journey Your Tools is produced and curated by Nathan White, a Counsellor and Life Coach based in Perth, Western Australia. We ditch the "fluff" and toxic positivity to focus on practical, evidence-based systems. Nathan gathers the research and verifies the tools, providing the hardware updates your brain needs to navigate anxiety, relationships, and modern burnout. SAY HELLO & GET MORE TOOLS:📲 Download the App: www.yourjourneyyourtools.app🌐 Website: www.yourjourneyyourtools.com📷 Instagram: @yourjourneyyourtools Disclaimer: This podcast is for educational purposes and does not replace professional therapy or medical advice. If you are in immediate danger, please contact emergency services. #AtomicHabits #JamesClear #MentalHealth #AnxietyRelief #HabitFormation #Perth #YourJourneyYourTools

    31 min

  5. 23 JAN

    Why You Can't Relax: The Science of Toxic Productivity

    You finally sit down to relax. You have the time. You have the permission. But instead of feeling calm, your chest tightens. Your brain starts listing everything you haven't done. You feel guilty, agitated, and eventually, you just get up and clean the kitchen because it feels "safer" than sitting still. This is called Stresslaxing (Relaxation-Induced Anxiety), and it is the hallmark of Toxic Productivity. In this episode, we break down the neuroscience of why your brain interprets "stillness" as "danger." We look at why "doom scrolling" is actually draining your battery, and we introduce the hardware updates you need to actually power down without the guilt. IN THIS EPISODE: The Diagnosis: What is "Toxic Productivity" and do you have it? The Neuroscience: Why high-achievers get addicted to the dopamine hit of "busy." The Framework: Dr. Saundra Dalton-Smith’s 7 Types of Rest (and why sleep isn't fixing your exhaustion). Active vs. Passive Rest: Why doing a puzzle recharges you, but watching Netflix drains you. The Tool: The "Shutdown Ritual" to signal safety to your nervous system. TIMESTAMPS:00:00 – Introduction: Why does "doing nothing" feel so dangerous?04:30 – What is Stresslaxing? (The Evolutionary Mismatch)09:15 – The 7 Types of Rest (Physical, Mental, Sensory, Creative, Emotional, Social, Spiritual)16:40 – Stop "Doom Scrolling": The difference between Numbing and Resting21:20 – Tool: Non-Sleep Deep Rest (NSDR) & The Shutdown Ritual25:00 – Conclusion: Rest is a requirement, not a reward ABOUT THE SHOW:Your Journey Your Tools is produced and curated by Nathan White, a Counsellor and Life Coach based in Perth, Western Australia. We ditch the "fluff" and toxic positivity to focus on practical, evidence-based systems. Nathan gathers the research and verifies the tools, providing the hardware updates your brain needs to navigate anxiety, relationships, and modern burnout. SAY HELLO & GET MORE TOOLS:📲 Download the App: www.yourjourneyyourtools.app🌐 Website: www.yourjourneyyourtools.com📷 Instagram: @yourjourneyyourtools Disclaimer: This podcast is for educational purposes and does not replace professional therapy or medical advice. If you are in immediate danger, please contact emergency services.

    31 min

  6. 16 JAN

    The New Year Hangover: Why You Quit in Week 3 (And How to Restart)

    It is the third week of January. The gym is suddenly quiet again. The "Fresh Start" dopamine hit has worn off. And if you have missed a few days of your new habit, you might feel like giving up entirely. This is what we call "The New Year Hangover." In this episode, we explore the psychology of why 80% of resolutions fail by February. We break down the dangerous trap known as the "What-The-Hell Effect" (where one slip-up leads to a total binge) and give you the psychological tools to stop the spiral. IN THIS EPISODE: The Biology of Quitting: Why your brain’s "motivation battery" runs flat after 14 days. The "What-The-Hell Effect": Why eating one cookie makes you want to eat the whole box (and how to stop it). The Valley of Disappointment: Navigating the gap between your effort and your visible results. The Rule: James Clear’s "Never Miss Twice" rule for saving a habit. Elastic Habits: How to shrink your goals on bad days so you don't break the streak. TIMESTAMPS:00:00 – Introduction: Where did the motivation go?03:15 – The "What-The-Hell Effect" explained08:40 – Motivation is a Battery vs. Discipline is an Engine14:20 – The Valley of Disappointment (Why it hurts right now)19:50 – Tool: The "Never Miss Twice" Rule24:10 – Conclusion: Just get back to it. ABOUT THE SHOW:Your Journey Your Tools is produced and curated by Nathan White, a Counsellor and Life Coach based in Perth, Western Australia. We ditch the "fluff" and toxic positivity to focus on practical, evidence-based systems. Nathan gathers the research and verifies the tools, providing the hardware updates your brain needs to navigate anxiety, relationships, and modern burnout. SAY HELLO & GET MORE TOOLS:📲 Download the App: www.yourjourneyyourtools.app🌐 Website: www.yourjourneyyourtools.com📷 Instagram: @yourjourneyyourtools Disclaimer: This podcast is for educational purposes and does not replace professional therapy or medical advice. If you are in immediate danger, please contact emergency services.

    39 min

  7. 9 JAN

    The Communication Blueprint | S03E05

    We have made it to the end of Season 3. 🏁 Over the last month, we have pulled apart the machinery of how we talk to each other. From de-escalating arguments to mastering the art of validation, we’ve covered the essential "hardware updates" your relationship needs. But information is useless without application. So, for this Season Finale, we are putting it all together into a single Communication Blueprint. Consider this your audio instruction manual. If you’ve felt like you and your partner are speaking different languages, or if you just want a quick reference guide to the tools we’ve built, this is the episode to save. IN THIS EPISODE: The Golden Rule: Why "Validation before Fixation" solves 90% of conflicts. The Safety Valve: A recap of the 20-Minute Timeout (and how to do it without storming off). The Script: Reviewing the XYZ Formula ("I feel X when you do Y") to stop the blame game. The Weekly Ritual: How to set up a "State of the Union" check-in so resentment doesn't build up. TIMESTAMPS:00:00 – Introduction: Why communication is a learned skill04:15 – Recap: The art of Validation09:30 – Recap: Managing the "Flood" (Nervous System Regulation)15:45 – Recap: The XYZ Formula vs. "You" Statements21:10 – The Weekly Check-In Tool24:50 – What’s coming in Season 4 (The Anxiety Anchor) ABOUT THE SHOW:Your Journey Your Tools is produced and curated by Nathan White, a Counsellor and Life Coach based in Perth, Western Australia. We ditch the "fluff" and toxic positivity to focus on practical, evidence-based systems. Nathan gathers the research and verifies the tools, providing the hardware updates your brain needs to navigate anxiety, relationships, and modern burnout. SAY HELLO & GET MORE TOOLS:📲 Download the App: www.yourjourneyyourtools.app🌐 Website: www.yourjourneyyourtools.com📷 Instagram: @yourjourneyyourtools Disclaimer: This podcast is for educational purposes and does not replace professional therapy or medical advice. If you are in immediate danger, please contact emergency services.

    46 min

  8. 2 JAN

    A Guide to Fair Fighting | S03E04

    Do you think happy couples never fight? That is a myth. The truth is, conflict is inevitable in any long-term relationship. The difference between a healthy partnership and a toxic one isn't the absence of arguing—it's how you argue. If you avoid conflict to "keep the peace," you are often just waging a cold war. In this episode, we open the toolkit on Conflict Resolution. We aren't trying to stop the arguments; we are trying to make them productive rather than destructive. Learn how to regulate your nervous system when tempers flare and how to express your needs without throwing grenades. IN THIS EPISODE: The "Timeout" Tool: Why you need a 20-minute pause when your heart rate spikes (and why you must come back). XYZ Statements: How to swap "You always..." accusations for specific, non-defensive requests. The "Kitchen Sink" Rule: Why bringing up history (like what happened in 2021) is killing your progress. Validation: How to de-escalate a fight in 30 seconds. TIMESTAMPS:00:00 – Introduction: The myth of the "Perfect Couple"03:15 – Why we get "flooded" during arguments08:30 – Tool 1: The 20-Minute Safety Pause14:45 – Tool 2: The XYZ Formula (I feel X when you do Y)19:20 – Tool 3: Sticking to the current issue23:00 – Summary & Outro ABOUT THE SHOW:Your Journey Your Tools is produced and curated by Nathan White, a Counsellor and Life Coach based in Perth, Western Australia. We ditch the "fluff" and toxic positivity to focus on practical, evidence-based systems. Nathan gathers the research and verifies the tools, providing the hardware updates your brain needs to navigate anxiety, relationships, and modern burnout. SAY HELLO & GET MORE TOOLS:📲 Download the App: www.yourjourneyyourtools.app🌐 Website: www.yourjourneyyourtools.com📷 Instagram: @yourjourneyyourtools Disclaimer: This podcast is for educational purposes and does not replace professional therapy or medical advice. If you are in immediate danger, please contact emergency services.

    54 min
See All (23)

About

Welcome to Your Journey Your Tools, a podcast dedicated to giving you practical, evidence-based tools for your mental health. Created by counsellor Nathan White and powered by NotebookLM, each episode breaks down complex topics like anxiety, self-esteem, depression, and communication into simple, actionable strategies. If you're ready to understand your mind better and build a toolkit for a more resilient life, this is the show for you. RESOURCES: Website: www.yourjourneyyourtools.com App: https://yourjourneyyourtools.app SUPPORT THE SHOW: Donate: https://ko-fi.com/yourjourneyyourtools

Information

  • Creator
    Nathan White
  • Years Active
    2025 - 2026
  • Episodes
    23
  • Rating
    Clean
  • Copyright
    © Nathan White
  • Show Website
    Your Journey Your Tools