In this solo episode, Wendy focuses on resilience. She explains what it is, the different ways it helps your mental and emotional health and how developing resilience makes it much easier to navigate the ups and downs of life.

Wendy shares 10 strategies that anyone can use to build up their resilience. Each one is highly practical, easy to understand, and most are simple enough for you to start using immediately.

KEY TAKEAWAYS

• Resilience is the ability to build strength so that you can endure challenges, bounce back after setbacks and thrive.
• Reflection helps you to learn from your day and keep things in perspective.
• Having a fixed mindset – believing we can´t change, keeps us stuck, zaps our confidence and stops us from recognising that we all have the ability to grow stronger.
• Grit is mental toughness, the ability to deal with and endure things.
• Become the director of your life rather than a passenger. Don´t lean on helplessness or allow pessimism to take hold.
• Our brains have a negative bias. Factor that in when thinking about things and actively push yourself to notice the positive things.
• Negative beliefs fester.
• Choose not to overreact to difficult situations. Don´t let fear take hold e.g. If you have to have dental work done, remind yourself that any pain is temporary and focus on the reward at the end of it – stronger and better-looking teeth.
• Your attitude makes a huge difference to how much you get out of life.
• Develop determination and resolve.
• Accept that sometimes gratification has to be delayed.
• Cultivate your persistence and tap into your survival instincts that provide you with that inner fierceness that enables you to get through and thrive no matter what.

BEST MOMENTS

“We either decide that we’ve got a fixed mindset or a growth mindset.”

“How much do you believe you can handle situations however difficult or challenging ?”

“Determination is a steadfast fortitude we develop to endure, cope and survive life´s challenges. ”

“The ability to tolerate painful emotions means staying with them and not giving into self-destructive behaviours.”

EPISODE RESOURCES

A Man´s Search For Meaning - https://www.amazon.co.uk/Mans-Search-Meaning-classic-Holocaust-ebook/dp/B00EKOC0HI

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

For this episode, Wendy welcomes the inspiring Lisa Quait - The Real Woman Coach. She shares her personal journey through therapy, midlife, bodybuilding, and entrepreneurship.

Lisa explains how therapy helped her heal old wounds, blend families, and find purpose in empowering other women to rewrite their own next chapters. She also shares the details of a fantastic coaching opportunity.

KEY TAKEAWAYS

• Therapy created a foundation that enabled Lisa to heal and grow so she could help others.
• Therapy provides a safe space to process and release trauma.
• Stop blaming yourself.
• Therapy teaches you new skills and strategies that help you to function better in all areas of life e.g. emotional regulation.

BEST MOMENTS

“Midlife is an evolution. It's certainly not a crisis.”

“Therapy is about looking back, dealing with trauma. Coaching is about moving forward.”

“Your therapist is not there to judge you.”

ABOUT THE GUEST

Lisa Quait gets real about what comes after healing—because growth isn’t just about reflection, it’s about doing something with it.

Lisa is the founder of Realwoman.coach, a platform for women who’ve done the inner work and are ready to take bold, practical steps forward. She helps women rebuild confidence, take action, and create a life that feels good and true, especially as they near or are in midlife.

Her Real Women’s Stories podcast is known for its candid conversations around relationships, aging, health, and identity. Right now, Lisa is exploring Mel Robbins’ Let Them theory in a special podcast series, sharing how this simple idea can lead to big breakthroughs.

COMPETITION TIME

Enjoy a full day out with the realwoman.coach (Lisa Quait) on Sunday, June 8th, including all-access coaching throughout the day

Plus, an exclusive, money-can’t-buy opportunity to meet Mel Robbins at Let Them Theory Live! (Meet-and-greet tickets are sold out, making this a truly unique prize!)

To automatically be entered into the draw visit www.realwoman.coach, and fill in the popup form.

The competition runs from May 1st to midnight on June 1st

Winner will be drawn at random and notified on June 2nd

https://www.linkedin.com/in/lisa-quait-558960162

https://www.facebook.com/lisa.quait

https://www.instagram.com/lisaquait

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Wendy is joined by Kam Harris who after experiencing the benefits of EMDR decided to leave the fashion industry and become an EMDR therapist. She is also a master hypnotherapist as well as a mum and wife. Kam explains exactly how EMDR works and how you can use it every day to keep your mind healthy and in balance.

She also explains how hypnotherapy works and when it is beneficial.

KEY TAKEAWAYS

• Making certain eye movements signals our subconscious to reprocess painful memories and desensitise ourselves to them.
• Later, it is possible to also use movements e.g. Tapping or clicking so you can discreetly and quickly desensitise yourself as issues arise.
• To benefit from EMDR, you have to be prepared to connect to sometimes painful memories.
• You do not have to share what the painful memory is about with your therapist, so you are 100% in control.
• It is a very fast form of therapy, but there is a process you have to follow.
• Find the right therapist for you.
• Trauma does not arise just from big events e.g. Being a victim of violence. Less dramatic events, e.g. being bullied, also traumatise.
• EMDR works regardless of your cultural background or the issues you are dealing with.
• EMDR can be done effectively online.
• Positive cognitions is switching negative thoughts for still truthful but positive ones.
• Hypnosis can be used to help you achieve things as well as heal.
• Self-hypnosis is powerful. It is good for overcoming situations where part of you really wants to do something while another part is worried.
• You are always going to get anxious or sad, but you can learn not to let it overwhelm you.
• Your mind delivers what you want. If you think something will work, your mind focuses on it, spots and emphasises what you need to do to succeed.

BEST MOMENTS

“EMDR changed my life.”

“You keep the memory…but that emotion related to that memory isn´t there anymore.”

“You can feel better about a particular issue in just one session.”

“Hypnosis is actually an increased sense of awareness… you have more control.”

“It´s kind of rewiring your mind to think differently.”

“If we say to our mind, ‘It’s not going to work, it’s not going to work.”

EPISODE RESOURCES

https://www.emdrharleystreet.com/about-kam-harris

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Wendy is joined by Michelle Rowlinson, a senior physiotherapist and menopause wellbeing practitioner. She is a best-selling author and creator of the BALANCE™ method which individuals, GPs and organisations successfully use to effectively manage menopause and improve quality of life.

KEY TAKEAWAYS

• Most negative menopausal symptoms can be eradicated or greatly reduced.
• An anti-inflammatory diet, the right mindset, activities, meditations and exercise are powerful.
• Progesterone calms the body. When levels fall, anxiety kicks in.
• Often, mental health issues will improve when menopause symptoms are addressed.
• Incontinence is treatable.
• It’s never too late to start HRT. It is also available as a gel or spray.
• Vigorous exercise can make things worse.

BEST MOMENTS

“Incontinence is not a sign of aging.”

“Even carpal tunnel can be caused by fluid retention.”

“As I started reducing the inflammation, the weight started falling off.”

“Some de-stress techniques take less than a minute.”

“I feel like I´ve found me again.”

Michelle Rowlinson

Michelle Rowlinson is a respected Menopause Wellbeing Specialist, best-selling author, and Senior Physiotherapist dedicated to transforming menopause education and support. With a proven track record of training trainee GPs and delivering impactful workshops for organisations such as Brixton and Belmarsh Prisons, Michelle’s expertise is globally trusted.

Creator of the innovative BALANCE™ Method, Michelle offers a structured, scientifically informed framework that addresses menopause through biological, psychological, lifestyle, and workplace integration. Her practical, evidence-based approach provides tailored solutions designed to enhance productivity, retention, and wellbeing, while ensuring inclusivity for all individuals, regardless of gender, neurodiversity, or cultural background.

As the host of Menopause – The Real Deal, Michelle continues to break down stigma and provide accessible, practical information to help individuals and organisations thrive. Her best-selling book, You, Me, Conquering Perimenopause & Menopause, offers comprehensive guidance for navigating menopause.

Michelle’s mission is to empower individuals, businesses, and health professionals with the knowledge, tools, and support they need to effectively manage menopause, improve quality of life, and create truly inclusive environments.

Book: https://amzn.eu/d/30DIJzL

Www.panaceapause.co.uk

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Today, Wendy is joined by Dr. Hannah Gilbert, a psychotherapist who has a particular interest in the connection between belief and mental health. They discuss her work with the Compassionate Mind Foundation, which promotes Compassion-Focused Therapy (CFT). CFT integrates psychotherapeutic models and mindfulness practices, emphasizing self-compassion and understanding how the brain works.

Hannah explains how CFT addresses self-criticism, shame, and trauma, why it is effective for treating anxiety and depression and why it works so well for the young.

KEY TAKEAWAYS

• CFT is an integrative therapy that also draws on neuroscience. It works fast and can promote physiological changes.
• CFT recognises that life is hard, so periods of self-doubt, anxiety etc are natural, not your fault and can be managed and overcome.
• Cultural, spiritual and social experiences play a significant role in mental health.
• A compassionate brain state enables you to see and react to things in a more balanced way.
• Compassion is a strength.
• Understanding how your brain is wired and working in tandem with that is powerful.
• Self-criticism and shame are damaging but can be conquered quickly.
• Diet and exercise play an important role in tackling depression and anxiety.

BEST MOMENTS

“With CFT, there’s a strong emphasis on de-shaming.”

“It's incredibly empowering and positive and creates good feelings in you.”

“Learn how to switch to that more compassionate self.”

“Compassion is not a weakness.”

ABOUT THE GUEST

Dr Hannah Gilbert is a compassion-focused psychotherapist and trainer who also works as Community and Strategic Development Manager at the Compassionate Mind Foundation. Originally trained in the social sciences. She has a BA in Anthropology and a PhD in Sociology, as well as an MSc in Integrative Counselling and Psychotherapy.

Hannah has worked in a psychiatric inpatient unit, and until recently was a lecturer in Integrative Psychotherapy and Counselling at the University of Roehampton, London. Her research interests are in the therapeutic relationship, and in the anthropology of belief and mental health. She is co-author of Mental Health, Spirituality and Wellbeing: A Handbook for Health and Social Care Professionals, Service Users and Carers.

www.compassionatemind.co.uk

www.compassionatewellbeing.com

Study links:

https://psycnet.apa.org/fulltext/2024-33588-001.pdf

https://www.nature.com/articles/s44159-025-00422-4

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

In this episode, Wendy is joined by Matt Hussey a journalist and a psychotherapist in private practice, podcaster and author. Matt and Wendy discuss how simply assigning a label to someone or their condition confines who they think they are and can disengage them from their recovery, the way labelling impacts how society functions, and why therapists need to challenge the way mental health conditions are defined.

KEY TAKEAWAYS

• When you give someone a label their perception of who they are and what they can do changes, as does that of those around them.
• People rarely fully meet the criteria of the label they are given.
• Sometimes a language or term emerges in a culture that ends up changing society. Matt explains how this happened with anorexia.
• Mental health professionals need to test the data and be way more challenging.
• The original purpose of DSM was to try to standardize understanding, rather than be a prescriptive label that channelled people into certain types of care.
• Naturally occurring feelings that protect and heal us have been demonised e.g. grief, loss and anxiety.
• When you acknowledge difficult emotions as part of the human condition, you stop seeing yourself as defective.
• It is vital to understand how your perspective is impacting the way you treat patients.
• Be aware of power dynamics.

BEST MOMENTS

“When you label a person, there is an exchange that happens between that person and their label.”

“The single biggest indicator of whether a child exhibited symptoms of ADHD was the month they were born.”

“Anxiety is protective in its function, but we've demonized it, it´s now universally terrible.”

“The biggest inhibitor to recovery is that judgment of your own sense of self.”

“Using the language they use back to them can be powerful.”

“These are all clues to help shape how you might work together.”

ABOUT THE GUEST

Matt is a journalist and therapist living in London. He has his own private practice as well as a newsletter and podcast talking about mental health.

You can subscribe to his newsletter by going to www.thebrink.me or his podcast, The Brink, which can be found on Spotify and Apple podcast platforms.

He is also available at :

https://www.therapywithmatt.uk

https://www.thebrink.me/author/matt/page/4/

https://www.instagram.com/hhusseyy

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

In this episode, Wendy is joined by Andy Baker, an amazing person that does amazing things. He is a behavioural specialist with 19+ years’ experience, author, public speaker, trainer, educator, business mentor, parenting mentor, podcast host and more. Over the years he has worked with children, adults, people with learning disabilities and does a lot of work in the dementia field.

Working across so many different demographics and health issues made Andy realise that there was a common thread running through all of it. This inspired him to develop a six-stage framework that could be used to tackle bad behaviour in an empathetic way that is highly effective at helping the person who is being cared for to change that behaviour.

KEY TAKEAWAYS

• Every type of carer finds dealing with behaviour that challenges e.g. aggression, stressful.
• Every patient is different, a complex person in their own right, so you have to get to know each one.
• Before you can help a person to change and correct negative behaviour you have to understand and connect with them.
• You build trust through genuinely caring.
• Look for patterns e.g. physical discomfort or emotional anniversaries to help you understand what triggers a behaviour.
• Changing your own behaviour leads to others interacting with you differently. If you respond with anger you will get anger back.
• Recognising when you are getting angry and being able to calm yourself is key.
• Parents who can self-regulate do better.
• Constantly telling someone off about their behaviour is not effective. You also need to be clear about the behaviour you actually want.
• Put in place some sort of measurement so you can see the progress.
• Fully connecting with your child for just 10 minutes a day has a highly positive impact.
• The language you use matters, stop labelling it does a lot of damage.

BEST MOMENT

“Connection before correction.”

“I'm unlikely to be able to change somebody else's behaviour if they don't trust me.”

“Reflect back on the good times, not just the bad.”

“The more you talk about a child's negative behaviour, the more you'll notice it.”

“One of the biggest challenges, or causes of challenging behaviour, is a breakdown in communication.”

ABOUT THE GUEST

Andy Baker´s Book - https://hub.able-training.co.uk/product/targeting-the-positive-with-behaviours-that-challenge/

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

In this episode, Wendy is joined by Michelle Hoffman, a Stanford University social scientist and best-selling author. Today, she and Wendy discuss her journey from enjoying a fulfilling life with her husband to becoming a single parent when he sadly died.

Michelle shares several of the strategies she used to enable herself and her children to cope with grief, such as inviting emotions in, putting in place a strong support network and building new memories. Her book, "Life Worth Living," offers practical guidance for widows and single parents, but its lessons are applicable to anyone facing significant loss.

KEY TAKEAWAYS

• Instead of burying her emotions, Michelle invited them in and used them as guideposts.
• Sit down and list out what you need and who can help you with each item. This helps you to see that you are not alone.
• Create and maintain a support network of people for your children as well as for yourself. Michelle did this, in part, by ensuring her children engaged with other adults through activities.
• Michelle shares simple techniques that have enabled her to help her children process their emotions.
• Be honest with your children.
• Michelle shares how she kept her children´s father alive for them and created new memories.
• No matter how low you feel, someone can benefit from what you have to share with them.

BEST MOMENTS

“I would invite each emotion in.”

“I had accountability partners to help make sure I showed up.”

“There is no getting over love lost, there just isn't. However, we're still alive and we need to find our path.”

“If I were to describe my life and the love I've shared, it is different, and it is beautiful in a whole new way, even through grief.”

“They (Michelle’s children) created their own support team as well.”

EPISODE RESOURCES

Mad/Sad/Glad exercise - https://creativetherapies.net/the-solution-focused-sad-mad-glad-talk

ABOUT THE GUEST

Michelle Hoffmann, Visionary Relationship Catalyst and founder of The Art of Relationshipping, empowers individuals and organizations to build authentic connections. Drawing from her journey through widowhood, single parenthood, and 30+ years of expertise, her transformative insights inspire impactful relationships in love, life, and career. Life is better with good love in it.

Life Worth Living book - http://tiny.cc/rw57001

https://theartofrelationshipping.com

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.