Things I Wish I’d Known with Rachael Welford

Rachael Welford
  • 4.7 (3)
  • Mental Health
  • Biweekly

A love letter to a younger you. Honest conversations about the lives we thought we’d have, the shit we didn’t see coming, and what we wish someone had told us sooner. Sharing wisdom about mental health & spirituality that empowers you to live a wildly happy and healthy life.

  1. 2d ago

    87 | The dark side of ADHD with Mark Gregson

    This week, I’m talking to Mark Gregson, co-founder of Juntos Offices, about the everyday realities of ADHD. From losing keys and avoiding forms (even when there are £1000s at stake) to rejection sensitivity, dopamine chasing and the strain it can put on relationships, we talk honestly about the things other people don’t always see. Mark shares how getting a diagnosis and starting medication helped him make sense of his experiences, alongside the relief of using therapy to finally understand patterns he’d struggled with for years. We also talk about creativity, hyperfocus and emotional awareness, and how self-compassion and practical strategies can make daily life more manageable. But one thing is clear from this chat: learning to understand yourself, take responsibility without shame, and build strategies that work with your brain rather than against it can change your life.   ABOUT THE SHOW: Things I Wish I'd Known is a podcast is a love letter to a younger you. Honest conversations about the lives we thought we’d have, the shit we didn’t see coming, and what we wish someone had told us sooner. Sharing wisdom about mental health & spirituality that empowers you to live a wildly happy and healthy life. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok If you'd like to support the show with a one off or regular donation please click here  For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT MARK: Mark Gregson is the co-founder of Juntos Offices, a London workspace business built around community, connection and making work feel better. With 20 years’ experience in the flexible office sector, he’s helping create places where people can build their businesses, meet others and look after their wellbeing along the way. You can connect with Mark on Linkedin here

  2. Oct 29

    86 | Redundancy, Motherhood and Starting From Scratch with Michelle Obende

    This week, I'm talking to Michelle, who spent over 18 years in the corporate world, excelled in her career, and believed she had secured her place at her dream company. As a woman who took pride in her capability and success, she tied her identity closely to her professional achievements. However, her world was turned upside down when, during maternity leave, she was suddenly made redundant, forcing her to rethink her future and rebuild her sense of self. This is a must listen for anyone who's ever faced redundancy or had to rebuild from scratch.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast is a love letter to a younger you. Honest conversations about the lives we thought we’d have, the shit we didn’t see coming, and what we wish someone had told us sooner. Sharing wisdom about mental health & spirituality that empowers you to live a wildly happy and healthy life. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok If you'd like to support the show with a one off or regular donation please click here  For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT MICHELLE: Michelle is the founder of Focus by Happen, a coaching and consultancy business helping leaders and organisations find clarity, have better conversations and turn plans into action. She also co-founded MI Happen CIC, a not-for-profit making personal and professional development more accessible to people and communities with less access to support. With over 18 years in consulting and 12 years of coaching experience, Michelle brings a wealth of knowledge about people, leadership and making change happen. Her work is grounded in her Christian values and a belief that how we lead shapes how people experience work. She has also served within the Church of England, locally and nationally. You can connect with Michelle here

  3. Oct 22

    85 | The Costs of ADHD & Hidden Disabilities with Maddy Alexander Grout

    In this episode, Maddy shares how she manages a spending addiction, budgets for the things that bring her joy, and has learned to see accessibility as an investment rather than a limitation. She talks about the hidden costs of disability, the resilience built through debt, trauma, grief, burnout, and bad experiences, and why staying visible doesn’t always mean being on camera. She also reflects on discovering she was neurodivergent later in life, writing Mad About Money, and the relief of realising she wasn’t broken after all.  TRIGGER WARNING: this episode has a brief mention of rape; please listen with care if this topic affects you.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast is a love letter to a younger you. Honest conversations about the lives we thought we’d have, the shit we didn’t see coming, and what we wish someone had told us sooner. Sharing wisdom about mental health & spirituality that empowers you to live a wildly happy and healthy life. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok If you'd like to support the show with a one off or regular donation please click here  For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT MADDY: Maddy Alexander-Grout is a visibility strategist, speaker, bestselling author, and neurodiversity advocate. She helps people with hidden struggles become more visible, grow their audience, and build businesses that work with their brains, not against them. Maddy is the author of the book Mad About Money, a regular media contributor, podcast host, and founder of The Maddyverse, where she supports entrepreneurs to be seen, heard, understood, and paid. You can connect with her here

  4. Oct 15

    84 | Is hyper independence the flex we think it is? With Lanre Atijosan

    Lanre Atijosan is an entrepreneur, athlete, and founder of The Beauti Bank skincare clinic in central London. She says she has lived many lives, from breaking sprinting records to thriving in the corporate world, building multiple businesses, and transforming approaches to skincare and self-care. In this episode, we explore self-trust, hyper-independence, redefining success, and learning that strength doesn’t mean carrying everything alone.  We chat about common misconceptions about resilience, the pitfalls of hyper-independence, and the challenge of redefining success on your own terms.  Whether you’re curious about skin health, seeking motivation to break out of others’ expectations, or eager for practical advice on conscious living, this episode promises heartfelt, insightful, and often surprising perspectives.   ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, a love letter to a younger you. Host Rachael shares knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health, build self-trust and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok If you'd like to support the show with a one off or regular donation please click here  For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT LANRE: Lanre Atijosan is a multi-passionate entrepreneur, aesthetic practitioner, and management systems consultant. She is the founder of The Beauti Bank, a boutique skin clinic in Central London, where she combines science-backed treatments with a personalised approach to skin health. Beyond the clinic, Lanre works with multiple businesses as management systems consultant to streamline operations and implement systems that support sustainable growth. With over a decade of experience spanning beauty, aesthetics, makeup artistry, entrepreneurship, and business strategy, she's passionate about helping people and businesses thrive. You can connect with Lanre here  Instagram LinkedIn

  5. Oct 8

    83 | What really happens in a sound bath with Ben Miller AKA Zen with Ben

    What happens when sound bathing meets music theory, acoustics and a healthy dose of myth-busting? In this episode, Ben Miller explains why sound baths work best when practitioners understand harmony, rhythm, texture and how sound behaves in a room. He shares how a gong’s inharmonic tones can feel anxiety-inducing when they lack a pattern or “home base”, and why pairing instruments thoughtfully can create a more calming experience. The conversation also explores why intention alone isn’t enough, the nervous system’s response to sustained tones, the need for stronger research, and his belief that the real magic lies in the relationship between notes, rhythm and texture. From burnout and meditation to evidence, creativity and learning to be yourself, this is a thoughtful look at how sound baths can support relaxation and nervous-system regulation, while challenging the mystical claims and lack of evidence sometimes attached to them that can sometimes make them feel inaccessible.  A must listen episode for anyone who delivers, goes to or is considering going to a sound bath or gong bath.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, a love letter to a younger you. Host Rachael shares knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health, build self-trust and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok If you'd like to support the show with a one off or regular donation please click here  For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT BEN: Ben is a musician, soundbath facilitator and educator. Drawing on a lifelong background in music and audio production, he takes a musical and science-informed approach to soundbaths, exploring how harmony, rhythm and resonance can support relaxation and nervous system regulation.  You can connect with Ben on instagram

  6. Oct 1

    82 | Surgical Menopause Changed My Life with Victoria Barber

    In this episode, I speak with Victoria Barber about her journey of discovering she carries the BRCA1 breast cancer gene mutation, undergoing preventative surgeries, and navigating surgical menopause. The conversation centres on grief, body changes, the lack of menopause education and support, and the importance of self-trust and small, compassionate wellness practices during major life transitions. This is a must listen for anyone going through BRCA1 testing and treatment and any women who want to learn more about perimenopause and menopause.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health, build self-trust and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok If you'd like to support the show with a one off or regular donation please click here  For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT VICTORIA: Victoria Barber is the founder of KŌNENKI Wellness, supporting women through perimenopause, menopause and midlife. After losing both parents, receiving a BRCA1 diagnosis and entering surgical menopause at 43, she left a 20-year career in fashion to focus on women’s health. Drawing on her lived experience and training in yoga, meditation, breathwork and menopause coaching, Victoria helps women understand what’s happening in their bodies and find practical ways to feel more supported. You can connect with her on Instagram here

  7. Sep 24

    81 | Rebuilding After Breakdown with Jo Hooper

    In this episode, Jo Hooper shares what happened when relentless ambition and work addiction led to two breakdowns. We talk about the difference between burnout and breakdown, the warning signs Jo missed, and what recovery has looked like for her. We also get into boundaries, self-worth, and how Jo has rethought what success means. This is a must-listen if you’re the person who keeps saying “I’ll slow down after this...” … then somehow there’s always a next thing to do.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health, build self-trust and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. If you'd like to support the show with a one off or regular donation please click here  For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT JO: Jo Hooper is a YOLO business coach - you only live once and she helps you live your life, not work it.  After working herself into two breakdowns in corporate, she made her business easy from day one and is on a mission to convince every working person that life is too short to waste it working. www.getwildlyfree.co.uk Join Jo's Free workshop

  8. Sep 22

    New Season Intro

    I’ve been beavering away behind the scenes to bring Things I Wish I’d Known back! Since 2021, Long COVID has made it impossible to keep up with my usual schedule… and honestly, I was gutted. But I’m finally ready to say: I’M BACK, BITCHES!  I didn’t plan a theme for this season because, frankly, I’m not that organised. I simply love giving people the chance to share their stories. But when I listened back, a theme appeared anyway… Everyone had a plan for how life was meant to go, and then life did what life does and lobbed a massive spanner into the works. This season, you’ll hear from: Michelle Obende, who was told she was being made redundant on a Zoom call while on maternity leave, with her baby in her arms. Jo Hooper, who had two breakdowns before turning 31 because she believed success meant working relentlessly. Maddy Alexander-Grout, a neurodivergent and disability advocate who went from £60,000 of debt, no job and no business, to helping ND business owners put themselves out there. Lanre Atijosan, who left corporate life to build something she genuinely wanted. She also runs 100 metres in 12.02 seconds, which is unbelievably impressive. She challenges the whole “rest as resistance” conversation in a way I wasn’t expecting. Victoria Barber, who discovered she carries the BRCA1 gene, went through surgical menopause without a proper aftercare plan and faced redundancy at the same time. And Ben Miller, who became a sound practitioner following his partner’s illness. We talk about the actual craft behind gongs and singing bowls, decibel meters, and why poor technique so often gets blamed on “energy”. These are honest conversations about rebuilding, changing direction and working out who the hell you are when your old life plan no longer fits. Listen to this short season introduction for a taste of what’s coming… and make sure you follow the podcast so you don’t miss the first episode as I have finally got access to my @thingsiwishidknownpod accounts again! Yay!  I have missed you all and I am so glad to be back.

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Ratings & Reviews

4.7
out of 5
3 Ratings

About

A love letter to a younger you. Honest conversations about the lives we thought we’d have, the shit we didn’t see coming, and what we wish someone had told us sooner. Sharing wisdom about mental health & spirituality that empowers you to live a wildly happy and healthy life.

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