61 episodes

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. 
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PLAYING-IT-SAFE Dr. Z. - Patricia Zurita Ona, Psy.D.

    • Business
    • 5.0 • 52 Ratings

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.

    61. How to handle high-stressful situations with Dr. Z and Lance Morrison

    61. How to handle high-stressful situations with Dr. Z and Lance Morrison

    To be human is to experience worry, fear, anxiety, and stress. To be human is to play-it-safe.
    But how do you handle those internal reactions when encountering life-threatening situations?
    What if being exposed to those unusual situations is part of your day-to-day life?
    Today, I share a special interview with Lance Morrison, former Captain Police Officer.
    You will hear different micro-skills Lance uses to handle life-threatening situations such as:

    Focusing on one thing at a time.Compassion-based responsesFocusing on what mattersExercising
    (*) Receive weekly science-based, compassionate and actionable skills to stop ineffective playing-it-safe: subscribe to the Playing-it-safe Newsletter: https://www.thisisdoctorz.com/playing-it-safe-newsletter/

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    • 43 min
    60. Dr. Z and Jonathan Kaplan, Ph.D.

    60. Dr. Z and Jonathan Kaplan, Ph.D.

    (*) Receive weekly science-based, compassionate and actionable skills to stop ineffective playing-it-safe: subscribe to the Playing-it-safe Newsletter: https://www.thisisdoctorz.com/playing-it-safe-newsletter/
    This is a super special interview with one of my favorite colleagues and author, Jonathan Kaplan, author of “Urban Mindfulness.”
    In this conversation we discussed:

    One of Jonathan’s favorite mindfulness exercises: sending warm wishes to people around youWhy playing-it-safe behaviors are naturalWhat is a playing-it-safe moveTwo skills to distinguish effective playing-it-safe moves from ineffective onesHow to handle uncertaintyHow to handle ruling-thoughts about thinking (metacognitions)
    In the middle of the conversation, you will hear me practicing “how to say” one of my favorite words in English, and one of Jonathan’s favorite jokes related to anxiety and playing-it-safe.


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    • 43 min
    59. Dr. Z and Dr. Diana Hill, Ph.D.

    59. Dr. Z and Dr. Diana Hill, Ph.D.

    Subscribe to the Playing-it-safe Newsletter: https://www.thisisdoctorz.com/playing-it-safe-newsletter/

    Have you ever felt anxious when driving?Have you ever had a panic attack?Have you ever felt an unexpected tingling sensation in your arm?Do you know how it feels when running a marathon?Have you ever pushed your body beyond your limits?
    In all those scenarios, it’s quite likely you're going to experience some form of bodily-based sensation, and naturally, your brain is going to “make sense of it” by either perceiving it as a threat or as an insignificant sensation.
    If your brain perceives those sensations as a threat, it will naturally push you to play-it-safe.
    In this conversation with Dr. Diana Hill, you will learn specific skills to handle those uncomfortable bodily sensations, slow down, and fundamentally choose your response.

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    • 45 min
    58. Dr. Z and Lou Lasprugato, MFT

    58. Dr. Z and Lou Lasprugato, MFT

    Subscribe to the Playing-it-safe Newsletter: https://www.thisisdoctorz.com/playing-it-safe-newsletter/
    In today’s episode of the Playing-It-Safe podcast, Dr. Z. and Lou Lasprugrato, MFT, discuss the various Acceptance and Commitment Skills (ACT) and how they apply to our day-to-day life.
    ACT skills are applicable not just for therapy or coaching but as a way of living life. At the end of the day, real change happens by taking action, one action after another.
     
    What we discussed with Lou Lasprugato:

    How playing-it-safe moves are part of our day-to-day lifeWhat is perspective-taking or self-as-context within the ACT model4 ways to think about self-as-contextHow to make values-based choices on-the-goHow the 6 ACT processes are intertwined  What's aversive and what's appetitive when looking at your actions
    About Lou Lasprugato
    Lou Lasprugato is a psychotherapist in California and Virginia, a Peer-Reviewed Trainer in Acceptance and Commitment Therapy (ACT), and a teacher of mindfulness meditation. Lou has facilitated workshops internationally on ACT. He earned his Master of Arts in Counseling Psychology, with a specialization in Holistic Studies from Lesley University, Cambridge, MA, following a career as a professional musician.

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    • 42 min
    57. Dr. Z and Michael P. Twohig, Ph.D.

    57. Dr. Z and Michael P. Twohig, Ph.D.

    Michael P. Twohig, Ph.D. is the co-director of the ACT Research Group, a licensed psychologist in the state of Utah, and a Professor of Psychology at Utah State University.
    In this episode, I chat with Michael about his research on Acceptance and Commitment Therapy (ACT) on perfectionism, we discuss in particular, one of the papers published in his lab: A randomized controlled trial of acceptance and commitment therapy for clinical perfectionism (2019).
    We chatted about the neurological screenings participants completed, the challenging moments of participants being attached to rules about how things are supposed to be, and how distinguishing helpful versus unhelpful perfectionistic actions is introduced in the study.
    You will also hear Michael sharing one of his favorite metaphors to facilitate behavioral flexibility.

    Subscribe to the Playing-it-safe newsletter
    Playing-it-safe newsletter: https://www.thisisdoctorz.com/playing-it-safe-newsletter/
    Social media
    Instagram: Dr. Z.   https://www.instagram.com/dr.z.passionatebehaviorist/
     
    Twitter: https://twitter.com/DrZ_behaviorist
    Dr. Z’s website: www.thisisdoctorz.com
    Dr. Z’s therapy/coaching website: www.eastbaybehaviortherapycenter.com


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    • 42 min
    56. Dr. Z and Dr. Christopher Willard

    56. Dr. Z and Dr. Christopher Willard

    Self-criticism is a classic playing-it-safe move. What are the harsh criticisms that your mind come up with? How do you handle them? Do you try to replace them with positive thoughts? Do you do more with your life? Do you try to prove yourself that you are an okay person?
    I ask all these questions to Dr. Christopher Willard, an expert on mindfulness and self-compassion.
    In my conversation with Chris you will hear about:

    The purpose or the function of self-criticism. Why do we do it?The difference between self-compassion and self-esteemHow to handle thoughts like “harsh criticism motivates me or I don’t deserve to be kind to myself”The difference between gratitude practices and toxic positivityHow to practice gratitudeWhat the default mode network isChris’s upcoming book on resilienceHow to develop a perspective-taking.
    Chris is a psychologist and an educational consultant, specializing in mindfulness. He serves on the board of directors at the Institute for Meditation and Psychotherapy, and is the president of the Mindfulness in Education Network. He is the author of Child’s Mind (2010), Growing Up Mindful (2016), Raising Resilience (2017), and eight other books for parents, professionals, and children. He also teaches at Harvard Medical School.

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    • 39 min

Customer Reviews

5.0 out of 5
52 Ratings

52 Ratings

Dr. Lilly Kaner Yamamoto ,

A must listen!

I recommend Dr. Z’s podcast and books to my clients all the time. She is compassionate and up-to-date on the scientific advances in psychology. Importantly, she breaks down the change process with care and in such a way that we can roll up our sleeves and get to work immediately. Highly recommend her work!!

Christopherr_ ,

Short and sweet

Love the topics and interesting way they are presented.

Shilih654 ,

So interesting and informative!

I learn so much from each of Dr. Z’s podcasts that helps me as a clinical psychologist and as a person with everyday anxiety. I love how Dr Z explains complex ideas into easy to digest language and does exercises, such as mindfulness and self compassion, during the podcast. I look forward to the future of this podcast!

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