Hello Therapy: Mental Health Tips For Personal Growth

Dr Liz White - Clinical Psychologist & Therapist
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Welcome to Hello Therapy, your go-to podcast for enhancing your mental health and unlocking your personal growth. Hosted by Dr Liz White, an experienced Consultant Clinical Psychologist.Are you struggling with anxiety? Do you find that you constantly criticise yourself or are you battling low self esteem or low confidence? Hello Therapy addresses these questions and many more.With engaging solo episodes where Dr Liz shares helpful science-backed mental health tips, alongside insightful conversations with expert guests, Dr Liz blends her professional expertise with compassion and warmth, to help you feel understood and empowered to not only face life’s challenges, but to take charge of your mental health once and for all.Sign up to Harley Clinical’s email list for exclusive tips, offers and access to free resources: https://mailchi.mp/harleyclinical/newsletter-sign-up

  1. #75: Coping with Grief - Tools for Processing Profound Loss with Dr Monia Wieliczko (Grief Series Part 2)

    4 天前

    #75: Coping with Grief - Tools for Processing Profound Loss with Dr Monia Wieliczko (Grief Series Part 2)

    Grief can feel like an overwhelming tsunami, leaving us unsure how to simply survive those first devastating days and weeks.  In part 2 of this compassionate conversation with clinical psychologist and grief specialist Dr. Monika Wieliczko, we discuss practical strategies for navigating loss at every stage of the journey. From those first days of shock through to long term adjustment, this episode is packed with helpful ways to cope with bereavement. Monika also shares a free online resource, The Grief MOT, designed to help individuals check in on their grief journey and access helpful tools. Whether you're navigating your own grief journey or supporting someone through theirs, this episode offers a roadmap through one of life's most challenging experiences – not to bypass the pain, but to move through it with greater understanding, connection, and ultimately, healing.  Highlights include: 2:19 Surviving the first weeks after loss 5:25 The importance of connection in grief 8:23 Developing a new relationship with loss 12:33 When grief becomes trauma 14:17 Physical health risks of unprocessed grief This week's guest: Dr Monika Wieliczko is a Chartered Clinical Psychologist. She has worked within the NHS as well as private and charitable organisations in the UK since 2011. She trained at various universities across the UK and Poland and completed her doctoral studies at the Canterbury Christ Church University.  Apart from running her private practice, Monika works part-time in a secondary care mental health service in South East London where she specialises in helping people with complex mental health presentations including depression, anxiety, trauma and personality disorders. Monika is also a visiting lecturer at The Institute of Psychiatry in London delivering teaching for trainee clinical psychologists.  Website LinkedIn Tell us what you thought of this episode! -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    18 分鐘
  2. #74: Understanding Grief: Myths, Realities, and the Taboo of Loss with Dr Monika Wieliczko (Grief Series Part 1)

    9月30日

    #74: Understanding Grief: Myths, Realities, and the Taboo of Loss with Dr Monika Wieliczko (Grief Series Part 1)

    Have you ever wondered if your grieving experience is “normal” or struggled to find the right words about loss? This week, I'm joined by clinical psychologist and grief specialist, Dr. Monika Wieliczko. We have an open conversation about the realities of grief. Together, we explore why grief often feels isolating, how and why society shies away from openly discussing bereavement, and the profound ways grief can affect both mind and body. Drawing on personal stories and clinical expertise, we dispel common myths (like the famous stages of grief model) and emphasise that there is no single correct way to grieve. Monika also shares a free online resource, The Grief MOT, designed to help individuals check in on their grief journey and access helpful tools. Highlights include: 05:56 Understanding grief responses 11:39 The Surreal state of loss 14:24 Examining the stages of grief 20:10 When grief becomes traumatic 25:17 Secondary losses and practical challenges 29:29 The cognitive impact of grief 33:06 Resources for grief support - The Grief MOT This week's guest: Dr Monika Wieliczko is a Chartered Clinical Psychologist. She has worked within the NHS as well as private and charitable organisations in the UK since 2011. She trained at various universities across the UK and Poland and completed her doctoral studies at the Canterbury Christ Church University.  Apart from running her private practice, Monika works part-time in a secondary care mental health service in South East London where she specialises in helping people with complex mental health presentations including depression, anxiety, trauma and personality disorders. Monika is also a visiting lecturer at The Institute of Psychiatry in London delivering teaching for trainee clinical psychologists.  Website LinkedIn Tell us what you thought of this episode! ***Check out Dr Liz White's YouTube channel for help with anxiety and OCD*** -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    34 分鐘
  3. #73: Perimenopause Unpacked - Lifestyle Tips, Weight, and Hormone Health Explained with Dr Gill Shields

    9月16日

    #73: Perimenopause Unpacked - Lifestyle Tips, Weight, and Hormone Health Explained with Dr Gill Shields

    Are you wondering if your mood swings, sleepless nights, or sudden changes in your body might be more than just “life stress”?  This week, I'm joined by Dr. Gill Shields, an experienced NHS GP and British Menopause Society specialist.  Gill sheds light on what perimenopause really is, busting myths about hot sweats being the defining symptom and revealing that there are over 70 recognised symptoms - many of which are overlooked or misunderstood. We discuss why you don’t need a blood test to validate how you’re feeling, the misleading legacy of past HRT research, and the importance of individualised care. Gill also sheds light on what happens to our weight in perimenopause, and the lifestyle changes that can help support your body and your mind during this time of life. By the end of the episode you'll know when it’s time to visit the doctor, how to advocate for yourself in healthcare settings, and why being well-informed is key to getting the support you deserve. Highlights include: 2:01 Understanding perimenopause symptoms 06:20 When to see your doctor 10:17 Lifestyle changes and supplement efficacy 17:16 Weight gain and body changes 23:56 The truth about HRT 30:56 Common misconceptions and final advice This week's guest: Dr Gill Shields completed her medical training at Imperial College London in 2006 and went onto work in several London hospitals before completing her GP training in 2011. Along with her MBBS/BSc/MRCGP she has Diplomas in Obstetrics and Gynaecology, Sexual and Reproductive health and has FSRH letters of competence in IUDs (coils) SDI (contraceptive implants). She holds the Faculty of Sexual Reproductive Health Advanced Menopause Certificate and is a British Menopause Society specialist. Dr Gill Shields is a GP partner within the NHS and PCN Women’s Health Lead. She runs regular specialist menopause clinics, group menopause consultations and general women’s health clinics. She enjoys listening to her patients and helping them make the best decisions around their health with support of the most up to date evidence based medicine. Website Instagram Tell us what you thought of this episode! ***Check out Dr Liz White's YouTube channel for help with anxiety and OCD*** -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    43 分鐘
  4. #72: How to Improve Your Sleep with Dr Maja Schaedel

    9月2日

    #72: How to Improve Your Sleep with Dr Maja Schaedel

    Are you tired of tossing and turning and want to know if a good night's sleep is ever possible? In the first episode of season 4 of the Hello Therapy podcast, I'm joined by clinical psychologist and sleep specialist Dr. Maja Schaedel where we unravel the mysteries and challenges of sleep. Maja shares her extensive experience from the NHS Sleep Disorder Centre and her private Good Sleep Clinic, offering practical insights into why sleep is so essential for our health, how different sleep disorders manifest across age groups, and what we can do to improve our nightly rest.  You'll will learn about the surprising links between sleep and conditions like dementia and anxiety, the realities of insomnia, and actionable strategies for managing sleep disruptions, plus some myth-busting around sleep routines. Whether you've struggled with sleepless nights or just want to understand how to sleep better, this episode is full of valuable tips and eye-opening science. Highlights include: 08:55 Common sleep disorders explained 19:18 Teen sleep patterns and challenges 28:59 Understanding sleep efficiency 37:46 Strategies for 3am wake-ups 50:22 Mental health and sleep connection 57:30 Top tips for better sleep 01:02:16 Sleep retreats and professional passion This week's guest: Dr Maja Schaedel is a clinical psychologist and a sleep expert and has worked with people with sleep difficulties for over 20 years. She runs The Good Sleep Clinic and she founded The Good Sleep Retreat in 2023. Maja also works as the lead psychologist in one of the UK’s leading NHS sleep disorder centres at Guy’s & St Thomas’ Hospital. She regularly speaks on the subject of sleep in the media, including The Telegraph, The Independent, Harper’s Bazaar, Vogue, BBC 4’s Woman’s Hour and Channel 5’s “Breaking the Taboos” on sleep in the menopause.  Instagram Tell us what you thought of this episode! ***Check out Dr Liz White's YouTube channel for help with anxiety and OCD*** -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    50 分鐘

  5. 7月29日

    #71: How Do I Figure Out What I Want in Life? Summer Sessions no. 3

    Feeling lost, directionless, or unsure of what’s next?  In the final Summer Session, I am breaking down one of life’s biggest questions: How do I figure out what I really want? This episode offers practical tools and mindset shifts to help you find clarity and reconnect with your sense of purpose—without the pressure of finding "the one right thing." Through the lens of Acceptance and Commitment Therapy (ACT), I explore how chasing constant happiness and avoiding discomfort can leave us stuck - and how meaning often lies on the other side of uncertainty. Instead of waiting for a lightning bolt of clarity, this episode encourages you to take small, values-aligned actions that help you feel more grounded and authentic in your choices. What you’ll learn in this episode: ✅ Why there’s no single “right” purpose—and that’s freeing ✅ How the “happiness trap” keeps us feeling stuck ✅ Seven practical tools for finding direction and meaning ✅ How to notice what energizes vs. depletes you ✅ Why values—not goals—are the real compass ✅ The role of discomfort and struggle in meaningful growth ✅ How to make aligned decisions even in uncertainty Who this episode is for: This conversation is especially helpful for people who: Feel adrift, stuck, or uncertain about life directionAre facing a major transition or decisionStruggle with perfectionism or pressure to “find their purpose”Want tools rooted in real psychology, not toxic positivityCrave grounded, compassionate advice for life clarityTell us what you thought of this episode! -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    11 分鐘

  6. 7月22日

    #70: How Do I Motivate Myself When I Can't Be Bothered? Summer Sessions no.2

    Feeling unmotivated? Struggling to get started on tasks you know you need to do?  In the second episode of the Summer Sessions, we dive into the psychology of motivation and what to do when you just “can’t be bothered.” Whether you're facing burnout, procrastination, or low energy, you'll learn five evidence-based strategies to overcome mental blocks and take action—even when you’re not in the mood. This is your practical guide to boosting motivation, breaking through resistance, and building momentum, one small step at a time. What You’ll Learn in This Episode: ✅ Why waiting to "feel motivated" is a trap - and what to do instead ✅ 5 proven strategies to kickstart action when you're stuck ✅ How to make overwhelming tasks feel manageable ✅ Why visualizing the process (not just the outcome) drives better results ✅ How your core values play a key role in increasing motivation  ✅ A powerful mindset shift to break out of the motivation slump fast Who This Episode Is For: This episode is perfect for anyone who: Feels stuck in a rutStruggles with procrastinationWants to learn how to self-motivate on tough daysIs interested in the psychology of motivation and behaviour changeHighlights Include: 1:34 Breaking down the motivation question 3:37 The wedding cake approach 5:33 Values and the drive system 10:03 The game-changer: action despite feelings ✨Find it hard to make those big life decisions? My new online course can help! ✨ If you want to build skills to make decisions with confidence and ditch the self doubt, join the waitlist now for early access and 10% off.  Tell us what you thought of this episode! -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    14 分鐘

  7. 7月15日

    #69: How Can I Be More Confident in Myself? Summer Sessions no.1

    Wish you could feel more confident in yourself but don’t know where to start?  In this first episode of Hello Therapy’s Summer Sessions, I explore the truth about confidence: it’s not something you’re born with - it’s something you build. Through evidence-based psychology and practical mindset tools, you’ll learn how to boost self-confidence in real, sustainable ways. Whether you’re doubting yourself at work, in relationships, or in everyday situations, this episode offers compassionate, actionable strategies to help you shift from self-doubt to self-belief. What You’ll Learn in This Episode: ✅ Why confidence is a skill - not a personality trait ✅ How body language and posture influence your self-belief ✅ Simple ways to set the stage for a confident mindset ✅ How to talk to yourself like a compassionate coach - not a critic ✅ The small action rule: why doing is the secret to believing ✅ Alternatives to “fake it till you make it” that actually work Who This Episode Is For: This episode is ideal for anyone who: Struggles with self-doubt or imposter syndromeWants to build authentic confidenceIs tired of surface-level advice and wants grounded, psychological insightIs beginning personal development work and wants clear, encouraging supportHighlights include: 1:41 Understanding confidence and its challenges 3:53 Tip 1: Power of posture 6:17 Tip 2: Setting the confidence mindset 8:30 Tip 3: Channel your inner cheerleader 10:35 Tip 4: Take action now ✨Lack confidence to make those big life decisions?  My new online course can help✨ If you want to build skills to make decisions with confidence and finally ditch the self doubt, join the waitlist now for early access and 10% off.  Tell us what you thought of this episode! -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    15 分鐘
  8. #68: Understanding Medically Unexplained Symptoms with Dr Hannah Sugarman

    7月8日

    #68: Understanding Medically Unexplained Symptoms with Dr Hannah Sugarman

    Have you ever experienced mysterious physical symptoms that doctors just can’t explain? This week, I'm joined by Clinical Psychologist, Dr Hannah Sugarman. We unravel the complexities of medically unexplained symptoms (MUS). We demystify what these symptoms are, discuss the stigma and psychological impact around diagnoses like Functional Neurological Disorder and chronic pain, and explore how the mind and body are deeply connected, even when tests come back clear. Highlights include: 8:46 Defining medically unexplained symptoms (MUS) and common presentations 15:09 The healthcare system's shortcomings 22:24 Trauma, stress and physical symptoms 28:42 Finding support and resources 33:25 Hope for managing symptoms Want more? Check out our exclusive mini interview with Hannah over on Substack This week's guest: Dr. Hannah Sugarman is a Clinical Psychologist with over 15 years of experience. From the beginning of her career, she’s been fascinated by how the brain influences our thoughts, emotions, and behaviours. Early on, much of her work focused on neuropsychology, supporting people with neurological conditions and brain injuries. Over time, her passion grew for understanding the complex and often misunderstood link between the mind and body, especially for those dealing with physical symptoms that don’t have clear medical explanations. In addition to her neuropsychology work with individuals, families, and professionals, Hannah works with individual adults experiencing mental health problems and medically unexplained symptoms in one to one therapy.  Hannah is currently in independent practice, working with clients remotely, in the community and in person at Central Health London. Hannah is passionate about supporting individuals who are dealing with symptoms that medical tests can’t seem to explain.  Website Instagram Tell us what you thought of this episode! ***Check out Dr Liz White's YouTube channel for help with anxiety and OCD*** -> JOIN OUR SUBSTACK NEED THERAPY? SOCIALS DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

    36 分鐘
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簡介

Welcome to Hello Therapy, your go-to podcast for enhancing your mental health and unlocking your personal growth. Hosted by Dr Liz White, an experienced Consultant Clinical Psychologist.Are you struggling with anxiety? Do you find that you constantly criticise yourself or are you battling low self esteem or low confidence? Hello Therapy addresses these questions and many more.With engaging solo episodes where Dr Liz shares helpful science-backed mental health tips, alongside insightful conversations with expert guests, Dr Liz blends her professional expertise with compassion and warmth, to help you feel understood and empowered to not only face life’s challenges, but to take charge of your mental health once and for all.Sign up to Harley Clinical’s email list for exclusive tips, offers and access to free resources: https://mailchi.mp/harleyclinical/newsletter-sign-up

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