The Choice Space

Dr Lee David
  • 5.0 (1)
  • MENTAL HEALTH

The Choice Space is a podcast for busy people who want to pause, reset and make wise choices — without overhauling their lives to get there. Hosted by Dr Lee David — GP, CBT therapist and author — each episode offers practical tools, expert insights and evidence-based strategies to support your mental wellbeing, energy and focus. From burnout and boundaries to healthy habits, menopause and inner critics, this is your space to reflect and move forward — one small, meaningful step at a time.

  1. Moving Beyond Shame Around Our Identity

    1D AGO

    Moving Beyond Shame Around Our Identity

    Shame is rarely spoken about openly, yet it quietly shapes how many people see themselves and relate to others. It can affect how safe we feel, whether we believe we belong and how harshly we judge ourselves. For many people, shame grows from repeated experiences of feeling different, criticised or not quite fitting in. In this episode, Dr Lee David speaks with Simon Lyne – CBT therapist with specialist experience in shame, identity, sexuality and trauma – about how shame develops, why it can feel overwhelming and how it becomes closely tied to our sense of self. They explore shame as a deeply human response linked to our need for connection and acceptance, often shaped early in life through family relationships, school experiences and social messages. Simon describes how shame differs from guilt and how it can drive patterns such as perfectionism, people-pleasing, withdrawal or anger as ways of coping. The conversation also looks at the cumulative impact of repeated comments, assumptions and experiences of exclusion, particularly for LGBTQIA+ individuals and others from marginalised groups, and why this makes shame harder to shift through individual effort alone. Alongside this, Lee and Simon discuss how compassion – from others and towards ourselves – can help dismantle shame, supporting values-led choices, connection and resilience. This is a grounded conversation about naming shame gently, finding safe relationships and creating room for self-acceptance in everyday life. Key moments 00:00 Shame, identity and belonging 03:08 What shame is and why it runs so deep 06:14 Shame and the sense of being fundamentally wrong 09:50 How shame shapes behaviour in adult life 11:23 Why shame thrives in secrecy 14:09 The impact of repeated exclusion and micro-messages 15:31 Compassion as a way of softening shame 18:39 Choice Pause – a moment of self-kindness 28:57 Guilt versus shame and self-blame 37:46 Choice Space Takeaway – small steps towards kindness and connection About the guest Simon Lyne is an accredited CBT therapist, psychosexual psychotherapist, and published author practising within the NHS and private practice. His specialised areas include shame, sexuality, working with queer communities, and relational trauma. He combines CBT with EMDR and compassion-based approaches, offering nuanced, client-centred support. https://simon-lyne.squarespace.com/ About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    39 min
  2. Changing How We See Weight And Health

    FEB 4

    Changing How We See Weight And Health

    Weight is often treated as a simple matter of willpower or discipline, yet for many people it carries a heavy burden of shame and judgement. Conversations about weight can feel exposing and personal, making it harder to seek support or make changes that genuinely improve health. In this episode, Dr Lee David is joined by Dr Hussain Al-Zubaidi – GP and lifestyle medicine specialist – to explore why shame is so closely linked to weight, and why focusing only on the number on the scales often misses what really matters. They discuss obesity as a complex, long-term health condition shaped by biology, genetics, environment, stress, sleep and social context, rather than personal failure. Hussain shares insights from his clinical work, including how stigma – sometimes within healthcare itself – can undermine confidence, motivation and access to care. The conversation looks at why behaviour change is rarely linear, how self-criticism can derail progress, and why compassionate, realistic approaches are more likely to support long-term health. They also discuss weight-management medication – when it may be helpful, why it attracts stigma, and how informed decision-making can support wellbeing. This is a thoughtful discussion about shifting the focus from weight to health, understanding the forces that shape our choices, and finding kinder, more sustainable ways to care for our bodies. Key moments 00:00 Health gained versus weight lost 02:02 Personal experiences of shame and weight 03:33 Why weight is seen as a personal failing 05:30 Stigma, bias and their impact on care 07:19 Self-criticism and behaviour change 10:33 The value of shared support 12:44 Why advice alone rarely leads to change 15:40 The wider drivers of obesity and environment 22:38 Understanding weight-management medication 27:11 Making health decisions without shame 30:46 Why change is non-linear 33:18 Environments that support healthier choices 37:10 Measuring success through health, not scales  About the Guest Dr Hussain Al-Zubaidi is a GP with an extended role in lifestyle medicine and personalised care lead for the Leamington PCN. He is the RCGP lifestyle and physical activity champion, heads the UK’s first PCN-based fitness club, appears as a TV on This Morning and GMB and is parkrun’s Health Partnerships lead. He is also a trustee at ThinkActive, sits on the advisory board for Swim England and leads the Red Whale Lifestyle and Obesity medicine courses. Outside work, he’s is a keen triathlete who has represented his country.   You can find Hussain on Instagram and LinkedIn Find the Red Whale obesity medicine course  About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    39 min
  3. Rethinking Our Relationship With Alcohol

    JAN 28

    Rethinking Our Relationship With Alcohol

    Alcohol is woven into many people’s daily lives as a way to unwind, connect or mark the end of the day. For some, it can also become a way of managing difficult emotions, stress or disconnection, often without feeling like a “problem” in the traditional sense. In this episode, Dr Lee David speaks with Navneet Singh – psychotherapist and addiction specialist – about how people develop relationships with alcohol and why those relationships can be hard to change, even when drinking starts to feel unhelpful. They explore what alcohol offers emotionally and socially, and how it can act as a short-term way of regulating feelings such as overwhelm, shame or boredom. Navneet describes how drinking patterns are often shaped by earlier experiences, trauma, identity and the need for connection. The conversation also looks at why knowledge alone is rarely enough to create change, and how boredom, disconnection and loss can increase the pull towards alcohol. Together, they reflect on the role of compassion, curiosity and supportive relationships in creating more choice and flexibility around drinking. This is a thoughtful discussion about understanding what alcohol does for us, noticing patterns gently and finding alternative ways to meet underlying needs. Key moments  00:00 Exploring our drinking patterns  02:13 How alcohol fits into culture and social interaction  04:50 Language, shame and why labels can get in the way  07:18 Alcohol as pleasure, avoidance and emotional regulation  12:46 Trauma, shame and alcohol as an unhealthy medicine  16:29 Why change is hard and often slow  17:56 Boredom, disconnection and the pull towards alcohol  23:48 Choice Pause – creating space around urges  27:09 Why support and community are so important  40:12 Choice Space Takeaway – inquiry, connection and small steps  About the guest Navneet Singh is a psychotherapist, group facilitator and addictions specialist. He works with NHS Practitioner Health and in private practice, bringing an integrative approach shaped by clinical experience, leadership roles and long-term personal recovery.  His earlier career in hospitality and involvement in establishing a residential rehabilitation programme in India inform his understanding of high-pressure environments and culturally sensitive care. He holds an MSc in Addictions from King’s College London, is a registered member of UKCP, BACP and Addiction Professionals, and works with clients in English, Hindi and Punjabi.  You can contact Navneet via his websites:  www.addictionsrecovery.co.uk www.navsinghpsychotherapy.com About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    43 min
  4. Finding a Way Through Winter Low Mood

    JAN 21

    Finding a Way Through Winter Low Mood

    Winter can be a difficult time for many people. Shorter days, less light and increased pressures at work and home can affect mood, energy and motivation, making everyday life feel heavier and harder to manage. In this episode, Dr Lee David speaks with Dr Helen Garr – Medical Director at NHS Practitioner Health – about finding a way through low mood in the winter months. They explore why winter often amplifies stress and emotional strain, and how expectations around productivity and “pushing on” can clash with what our bodies and minds really need at this time of year.  The conversation looks at permission, balance and self-awareness, offering practical ways to check in with ourselves, recognise early signs of struggle and understand when extra support may be needed. Together, they reflect on the value of movement, light, connection and small, nourishing actions, as well as compassion, psychological safety and supportive relationships.   This is a thoughtful discussion about understanding winter low mood and finding realistic, compassionate ways to care for ourselves – and knowing when and how to reach out for support.  Key moments  00:00 Why winter can make low mood harder to manage  02:10 NHS Practitioner Health and its role  04:24 Hope, recovery and supporting healthcare professionals  05:23 Psychological safety and workplace culture  08:10 Being your “best self” under pressure  10:57 Why winter amplifies emotional stress  14:40 Permission, balance and expectations  17:35 Checking in with yourself and noticing early signs  25:18 Talking openly about hopelessness and suicidal thoughts  28:21 The Choice Pause –  pace for positive action  32:42 Support, connection and “your crew”  43:42 Choice Space takeaway – simple steps to support winter mood  About the guest Dr Helen Garr is Medical Director of NHS Practitioner Health, a national service supporting Healthcare professionals with mental health and addiction difficulties. She is a GP and recognised leader in wellbeing and mental health, with a background in psychology and nursing. Helen has worked extensively in student health at the University of Nottingham Health Service and continues to work in out-of-hours general practice. She is a former Public Health England Clinical Champion for physical activity, a former Director of the British Society of Lifestyle Medicine, and currently serves as Wellbeing Lead for Nottinghamshire LMC. Helen is known for her engaging speaking style and commitment to compassionate leadership in healthcare. Outside of work, Helen enjoys open water swimming (mainly in the summer), running half marathons (slowly) and walking her chocolate Labrador, Eileen. About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    45 min
  5. Making Sense of Grief and Loss

    JAN 14

    Making Sense of Grief and Loss

    Grief is something most of us will encounter, yet it remains rarely talked about. It can follow the death of someone we love, but also the loss of health, identity or relationships. When grief arrives, it often brings a complex mix of emotions that feel overwhelming or unexpected. In this episode, Dr Lee David speaks with Professor Lucy Selman – a leading researcher in palliative and end-of-life care at the University of Bristol and founder of the Good Grief Festival – about what grief really is and how we can better understand and support it. They explore grief as a natural human response rather than a mental health problem, looking at why it can involve emotions far beyond sadness, including anger, guilt, shame and relief. Lucy explains how grief is shaped by relationships, culture and identity, and why naming grief can bring relief and permission to respond with compassion rather than self-judgement.  The conversation also challenges common myths about grief – including the idea that it follows a neat timeline – and introduces the dual process model to explain how people move between mourning and everyday life. Together, they reflect on the importance of connection, self-care and practical support, as well as when additional help may be needed. This is a discussion about making space for grief, understanding its many forms and finding ways to live alongside loss with kindness and flexibility. Key moments 00:00 Why we struggle to talk openly about grief 02:13 What grief is and the many forms loss can take 04:50 Naming grief and why it brings relief 09:46 Understanding grief with the dual process model 13:25 Guilt, self-blame and compassion in bereavement 16:49 How we start making sense of loss 20:19 Why grief isn’t linear 23:52 Noticing loss with compassion 26:12 When grief becomes more complex and support is needed 30:17 Day-to-day self-care during grief 34:23 How to support someone who is grieving 40:12 Presence, compassion and practical support About the guest Lucy Selman is professor of palliative and end of life care at the University of Bristol. She has spent over 20 years researching psychosocial and spiritual aspects of serious illness, communication and decision-making, family caregiving and bereavement. Her work focuses on grief and how people are supported through illness and loss. Lucy is on LinkedIn and X. The Good Grief Festival (Website, Instagram, LinkedIn) offers courses for bereaved people and professionals, including a new course for GPs and primary care clinicians. About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    42 min
  6. Letting Go Of Christmas Pressure In Neurodivergent Families

    12/10/2025

    Letting Go Of Christmas Pressure In Neurodivergent Families

    Christmas is often portrayed as joyful and effortless, yet many families experience something far more complex. Sensory overload, disrupted routines and shifting expectations can build pressure quickly, and for neurodivergent families these challenges can be especially pronounced. Old roles and stories can also resurface, adding emotional weight to a time that comes with more noise, movement and change than usual. In this episode, Dr Lee David speaks with Dr Lucy Rigley – clinical psychologist and specialist in neurodivergence and family wellbeing – about why Christmas can feel demanding and the small, workable choices that can make it easier. They explore sensory differences, routine changes, how family dynamics can intensify at this time of year and why preparation and acceptance can ease overwhelm. Lucy offers practical ways to balance different needs within a household, communicate with wider family members and create traditions that support wellbeing rather than trying to match external expectations. This is a conversation about understanding real needs within a family – and letting go of pressure so there is more room for calm, connection and authenticity in a season that can feel busy for everyone. Highlights & key moments 00:00 Introduction – why Christmas brings hidden pressures  00:36 The sensory load of the festive season  07:15 Balancing varied needs within a neurodivergent household  10:38 Co-regulation and why adults’ wellbeing shapes the day  14:25 Future-you planning and small choices that ease pressure  17:02 Involving children in problem-solving and creative ideas  18:27 Social media, comparison and finding people who get your life  23:21 Authenticity over perfection – celebrating real family moments  28:36 Communicating with wider family without escalating conflict  34:43 Naming disappointment and making space for mixed feelings  36:18 Routines, safe spaces and reducing festive demands  39:14 Choice Space Takeaway – acceptance and preparation for calmer days About the guest  Dr Lucy Rigley is a clinical psychologist, therapist, trainer and lecturer with over a decade of experience supporting people and organisations around mental health and neurodivergence. After working in the NHS since 2013, Lucy now runs an independent practice offering therapy, assessment and consultation for children, families and neurodivergent people. Her work focuses on autism, ADHD, trauma and parenting – helping individuals, families and systems such as schools to understand needs with compassion. Alongside clinical work, Lucy lectures and trains practitioners, and is committed to making psychology accessible through workshops and community projects, including parent wellbeing sessions in play cafés. You can contact Lucy via her website, Instagram (@drlucy.co.uk) or About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    41 min
  7. Space To Support Health Professional Survivors of Domestic Abuse

    12/03/2025

    Space To Support Health Professional Survivors of Domestic Abuse

    In support of #NHSDAAD – NHS Domestic Abuse Awareness Day on 10 December 2025  Domestic abuse is an issue that affects people across every part of society – including those who work in healthcare. Many clinicians quietly carry experiences of fear, control or unpredictability while still showing up to care for others. Rates of domestic abuse are thought to be around three times higher in health professionals than in the general population, yet it can remain hidden and hard to talk about.  In this episode, Dr Lee David speaks with Dr Anoushka George – Manchester GP and member of a national advisory group improving domestic abuse awareness in healthcare – about the realities facing clinicians who are surviving abuse. Together they talk about why recognising what’s happening can be so difficult, how subtle patterns can build over time and the pressures that make it harder for clinicians to reach out for support.  They explore the role of shame, fears around judgement or professional reputation, worries about confidentiality and the internal pressure many clinicians feel to cope alone. They also discuss what can help: noticing early signs, keeping factual records, speaking with trusted people, accessing safe and confidential support and offering gentle conversations when we’re concerned about a colleague.  This is a compassionate, practical conversation about understanding the realities faced by health professionals living with domestic abuse – and about creating space for recognition, care and safer choices when someone feels ready.  About the guest Dr Anoushka George is a GP in Manchester with a strong commitment to improving awareness and education around domestic abuse in healthcare. Since 2022, she has been part of a national advisory group working to highlight abuse within the healthcare workforce, and build collaboration across key organisations, including RCGP, NHS Practitioner Health, BMA, GMC, RMBF and IRISi. You can connect with her on LinkedIn. Support and information about domestic abuse Doctors Association UK: NHS Domestic Abuse Resources Women’s aid NHS Practitioner Health Refuge  National Domestic Abuse Helpline  SafeLives   Bright Sky app   Phrida study About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    40 min
  8. Inside the Gut-Liver-Brain Connection

    11/26/2025

    Inside the Gut-Liver-Brain Connection

    When the gut–liver–brain connection becomes disrupted, energy, mood and long-term health can all feel harder to sustain. Changes in the microbiome can influence immunity, inflammation and even how the brain processes stress. In this episode, Dr Lee David speaks with Professor Debbie Shawcross – hepatologist and leading researcher in chronic liver disease – about how the gut, liver and brain communicate and what helps this system stay in balance. They explore the role of the liver, how the microbiome functions as a complex community and why diversity in diet, movement and daily habits matters. Debbie shares emerging research on the microbiome in chronic disease, including the PROMISE trial on faecal microbiota transplantation, and offers simple, realistic choices that can support metabolic health, mood and resilience. This is a conversation about understanding the body’s interconnected systems – and how small, compassionate choices around food, alcohol and movement can strengthen wellbeing in meaningful ways. Highlights & key moments 00:00 Introduction – the gut–liver–brain connection  01:53 Debbie’s background – from gastroenterology to microbiome research  04:04 The liver’s role – metabolism, detoxification and whole-body health  05:58 What the microbiome does – diversity, immunity and mental health  09:54 How antibiotics, diet and lifestyle shift microbial balance  11:15 Nutrition choices – fibre, colour and reducing ultra-processed foods  13:29 Alcohol – how it affects the gut, liver and mood  17:03 The impact of alcohol on sleep and emotional processing  18:30 Apples, pectin and supporting microbiome diversity  20:19 Choice Pause – tuning into your body  22:14 Research insights – repairing a ‘sick’ microbiome  24:00 Faecal microbiota transplantation – safety and potential benefits  26:46 Alcohol-producing bacteria and cravings  28:25 Small, affordable dietary changes that make a difference  32:03 Exercise – benefits for the microbiome, liver and mood  35:15 Micro-movements and reducing sedentary time  36:47 Final reflections – movement, mood and looking after the microbiome About the guest Dr Debbie Shawcross is Professor of Hepatology and Chronic Liver Failure at King’s College London and Consultant Hepatologist at King’s College Hospital. A specialist in hepatic encephalopathy and cirrhosis, she is EASL Secretary General, chairs the BSG Research Committee, and is Clinical Advisor to the British Liver Trust. Her research investigates the gut-liver-brain axis and microbiome in chronic liver failure, leading European trials of faecal microbiota transplantation, including the NIHR-funded PROMISE Trial. A long-standing advocate for gastroenterology training and mentorship, she has held key leadership roles with the BSG, Health Education England and charities supporting liver and digestive health. About the host Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

    38 min
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Ratings & Reviews

About

The Choice Space is a podcast for busy people who want to pause, reset and make wise choices — without overhauling their lives to get there. Hosted by Dr Lee David — GP, CBT therapist and author — each episode offers practical tools, expert insights and evidence-based strategies to support your mental wellbeing, energy and focus. From burnout and boundaries to healthy habits, menopause and inner critics, this is your space to reflect and move forward — one small, meaningful step at a time.

Information

  • Creator
    Dr Lee David
  • Years Active
    2025 - 2026
  • Episodes
    19
  • Rating
    Explicit
  • Copyright
    © 2026 The Choice Space
  • Show Website
    The Choice Space

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