Wendy has the pleasure of welcoming Alejandro Argüelles Bullón from Gazing Red2Blue, a dedicated mental health advocate, who has also suffered from anxiety.

Alejandro and Wendy discuss why anxiety in men is underdiagnosed, the differences between how men and women process anxiety and which therapies work best for most men. They also discuss dealing with anxiety performance and the use of medications to treat mental health issues.

KEY TAKEAWAYS


The genders experience anxiety differently.


Anxiety in men is still being under diagnosed. 


Men respond well to men only support groups, compassion, the use of masculine language, exercise and speaking to others who have had anxiety.


Breathing exercises are particularly effective.


In sport and the workplace men in particular are encouraged not to show weakness, which feeds anxiety.


Creating a psychologically safe culture in a business is highly beneficial.

BEST MOMENTS

“Men may show anger or irritability or engage in risky behaviours rather than openly discussing their worries.”

“Speaking with others who experience similar struggles for me was extremely powerful.”

ABOUT THE GUEST

Alejandro Argüelles Bullón is the Director of Coach and Partner Development at Gazing Red2Blue and a PhD student in Mental Health at Lancaster University. With a background in sports and clinical mental health, he applies psychological principles to boost individual and organizational performance. Alejandro holds an MSc in Clinical Mental Health Sciences from UCL and a BSc in Sport & Exercise Psychology from Loughborough University.

As an EMCC Accredited Coach and Mental Health Mentor, Alejandro has delivered the Red2Blue program globally, helping people perform under pressure. His research uses a realist framework to explore which mental health interventions work best in specific contexts. His contributions to mental health have been recognized with Lancaster University’s Ben Booth Dean Award.

Outside of his professional work, Alejandro is active in mental health advocacy, volunteering with Shout UK and serving on the British Psychological Society’s DCP committee.

https://www.linkedin.com/in/alejandro-arguelles-bullon

https://hacw.silvercloudhealth.com

Moncrief review - https://www.nature.com/articles/s41380-022-01661-0

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

Wendy has the pleasure of welcoming Alejandro Argüelles Bullón from Gazing Red2Blue, a dedicated mental health advocate, who has also suffered from anxiety.
Alejandro and Wendy discuss why anxiety in men is underdiagnosed, the differences between how men and women process anxiety and which therapies work best for most men. They also discuss dealing with anxiety performance and the use of medications to treat mental health issues.
KEY TAKEAWAYS
<ul>
<li dir="ltr" aria-level="1">
The genders experience anxiety differently.
</li>
<li dir="ltr" aria-level="1">
Anxiety in men is still being under diagnosed. 
</li>
<li dir="ltr" aria-level="1">
Men respond well to men only support groups, compassion, the use of masculine language, exercise and speaking to others who have had anxiety.
</li>
<li dir="ltr" aria-level="1">
Breathing exercises are particularly effective.
</li>
<li dir="ltr" aria-level="1">
In sport and the workplace men in particular are encouraged not to show weakness, which feeds anxiety.
</li>
<li dir="ltr" aria-level="1">
Creating a psychologically safe culture in a business is highly beneficial.
</li>
</ul>
BEST MOMENTS
“Men may show anger or irritability or engage in risky behaviours rather than openly discussing their worries.”
“Speaking with others who experience similar struggles for me was extremely powerful.”
ABOUT THE GUEST
Alejandro Argüelles Bullón is the Director of Coach and Partner Development at Gazing Red2Blue and a PhD student in Mental Health at Lancaster University. With a background in sports and clinical mental health, he applies psychological principles to boost individual and organizational performance. Alejandro holds an MSc in Clinical Mental Health Sciences from UCL and a BSc in Sport &amp; Exercise Psychology from Loughborough University.
As an EMCC Accredited Coach and Mental Health Mentor, Alejandro has delivered the Red2Blue program globally, helping people perform under pressure. His research uses a realist framework to explore which mental health interventions work best in specific contexts. His contributions to mental health have been recognized with Lancaster University’s Ben Booth Dean Award.
Outside of his professional work, Alejandro is active in mental health advocacy, volunteering with Shout UK and serving on the British Psychological Society’s DCP committee.
<a href="https://www.linkedin.com/in/alejandro-arguelles-bullon">https://www.linkedin.com/in/alejandro-arguelles-bullon</a>
<a href="https://hacw.silvercloudhealth.com">https://hacw.silvercloudhealth.com</a>
Moncrief review - https://www.nature.com/articles/s41380-022-01661-0
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

The Most Effective Ways to Help Men with Anxiety with Alejandro Argüelles Bullón 

In this episode, Wendy is joined by Caroline Van Diest a senior EMDR trainer and CBT therapist who also uses techniques from IFS and ACT. She explains how EMDR helps people to heal from the symptoms and emotional distress from their past that are influencing their nervous system.

Using examples Caroline demystifies EMDR and explains why it works so well and is also effective for neurodivergent individuals.



KEY TAKEAWAYS
If you are struggling with trauma consider EMDR.
Any past adverse experience that causes distress now can be at the root of trauma.
EMDR helps people remember what happened to them and learn how to process that differently so that it no longer causes distress.
Individuals who are neurodivergent can benefit from EMDR.
EMDR is effective for a range of conditions, including PTSD, anxiety, and depression.
EMDR does not involve hypnosis. The client tracking the therapist’s hand creates bilateral stimulation that enables the brain to process experiences differently and file them away.
EMDR is not just memory processing.
Online  EMDR works well when it is done right.
IFS and ACT techniques can easily be integrated into EMDR.
Many people feel ashamed that they need therapy, they need help to heal from that shame.

BEST MOMENTS

“Really  trauma is about how you experience something and how you're still experiencing it.”

“Emotions become less intense, less vivid, images become blurry and filed away. They don’t have the same charge to them.”

“EMDR … can work alongside with and in conjunction with other types of therapies.”



ABOUT THE GUEST

Caroline Van Diest is a Senior EMDR Europe Accredited Trainer at Mindsync EMDR Training. With over a decade of experience, she has delivered numerous trainings on adapting CBT and EMDR therapies for neurodivergent clients and presented at EMDR UK Conferences. She co-authored a chapter in Psychological Therapies for Adults with Autism D and appeared on Russell Hurn’s EMDR UK Association podcast. 

She leads the Neurodiversity & EMDR Special Interest Group, supporting therapists across the UK. In private practice (Synthesa Therapy), she works with children and adults with neurodiversity to offer passionate, client-centred therapy and supervision.

https://synthesatherapy.nl

https://mindsyncemdrtraining.com

https://www.emdria.org/

Annabel McGoldrick - https://emdrinsight.com/about-annabel

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 Caroline Van Diest a senior EMDR trainer and CBT therapist who also uses techniques from IFS and ACT. She explains how EMDR helps people to heal from the symptoms and emotional distress from their past that are influencing their nervous system.
Using examples Caroline demystifies EMDR and explains why it works so well and is also effective for neurodivergent individuals.
 
KEY TAKEAWAYS
<ul>
<li>If you are struggling with trauma consider EMDR.</li>
<li aria-level="1">Any past adverse experience that causes distress now can be at the root of trauma.</li>
<li aria-level="1">EMDR helps people remember what happened to them and learn how to process that differently so that it no longer causes distress.</li>
<li aria-level="1">Individuals who are neurodivergent can benefit from EMDR.</li>
<li aria-level="1">EMDR is effective for a range of conditions, including PTSD, anxiety, and depression.</li>
<li aria-level="1">EMDR does not involve hypnosis. The client tracking the therapist’s hand creates bilateral stimulation that enables the brain to process experiences differently and file them away.</li>
<li aria-level="1">EMDR is not just memory processing.</li>
<li aria-level="1">Online  EMDR works well when it is done right.</li>
<li aria-level="1">IFS and ACT techniques can easily be integrated into EMDR.</li>
<li aria-level="1">Many people feel ashamed that they need therapy, they need help to heal from that shame.</li>
</ul>
BEST MOMENTS
“Really  trauma is about how you experience something and how you're still experiencing it.”
“Emotions become less intense, less vivid, images become blurry and filed away. They don’t have the same charge to them.”
“EMDR … can work alongside with and in conjunction with other types of therapies.”
 
ABOUT THE GUEST
Caroline Van Diest is a Senior EMDR Europe Accredited Trainer at Mindsync EMDR Training. With over a decade of experience, she has delivered numerous trainings on adapting CBT and EMDR therapies for neurodivergent clients and presented at EMDR UK Conferences. She co-authored a chapter in Psychological Therapies for Adults with Autism D and appeared on Russell Hurn’s EMDR UK Association podcast. 
She leads the Neurodiversity &amp; EMDR Special Interest Group, supporting therapists across the UK. In private practice (Synthesa Therapy), she works with children and adults with neurodiversity to offer passionate, client-centred therapy and supervision.
<a href="https://synthesatherapy.nl">https://synthesatherapy.nl</a> 
<a href="https://mindsyncemdrtraining.com">https://mindsyncemdrtraining.com</a>
<a href="https://www.emdria.org/">https://www.emdria.org/</a> 
Annabel McGoldrick - <a href="https://emdrinsight.com/about-annabel">https://emdrinsight.com/about-annabel</a> 
VALUABLE RESOURCES
<a href="http://www.wendycastelino.com">www.wendycastelino.com </a> 
<a href="https://www.instagram.com/wendycastelino">https://www.instagram.com/wendycastelino</a> 
<a href="https://www.youtube.com/@wendycastelino798">https://www.youtube.com/@wendycastelino798 </a> 
<a href="https://twitter.com/WendyCastelino">https://twitter.com/WendyCastelino </a> 
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

Using EDMR to Effectively Deal with Trauma with Caroline Van Diest

Today, Wendy welcomes Esther Wiskerke, originally from The Netherlands, with a diverse background of working across continents and sectors. Esther has called London home for nearly 20 years and completed her MSc at King’s College in 2015. She is now a Visiting Fellow at London Metropolitan University. As the Founding Director of Symbiosia, her work reflects a fresh vision for conflict resolution and corporate wellness. 

They explore her approach to fostering understanding and collaboration in these polarised times.



KEY TAKEAWAYS
Pause and understand what is annoying you and why. Then, consciously decide how to respond. Use mindfulness to do this better.
Recognise your triggers and why you have them.
Nobody needs the extra stress conflict brings.
Be truly open to the other person’s point of view.
Understand what is driving the other person and stop labelling them.
Consider your response and ask - does it serve me?
You can still lash out but remember the impact is lasting.
Micro aggressions are corrosive.

BEST MOMENTS

“Half of conflict resolution is having the ability to see the other side.”

“Even for the person who started it, there is the day after, the longer-term consequence, a ripple effect.”

“Once they were able to see the other person in a different light they started to disarm.”





EPISODE RESOURCES

https://symbiosia.co.uk

https://linktr.ee.com/symbiosia

https://www.linkedin.com/in/esther-wiskerke-symbiosia

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.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Today, Wendy welcomes Esther Wiskerke, originally from The Netherlands, with a diverse background of working across continents and sectors. Esther has called London home for nearly 20 years and completed her MSc at King’s College in 2015. She is now a Visiting Fellow at London Metropolitan University. As the Founding Director of Symbiosia, her work reflects a fresh vision for conflict resolution and corporate wellness. 
They explore her approach to fostering understanding and collaboration in these polarised times.
 
KEY TAKEAWAYS
<ul>
<li>Pause and understand what is annoying you and why. Then, consciously decide how to respond. Use mindfulness to do this better.</li>
<li aria-level="1">Recognise your triggers and why you have them.</li>
<li aria-level="1">Nobody needs the extra stress conflict brings.</li>
<li aria-level="1">Be truly open to the other person’s point of view.</li>
<li aria-level="1">Understand what is driving the other person and stop labelling them.</li>
<li aria-level="1">Consider your response and ask - does it serve me?</li>
<li aria-level="1">You can still lash out but remember the impact is lasting.</li>
<li aria-level="1">Micro aggressions are corrosive.</li>
</ul>
BEST MOMENTS
“Half of conflict resolution is having the ability to see the other side.”
“Even for the person who started it, there is the day after, the longer-term consequence, a ripple effect.”
“Once they were able to see the other person in a different light they started to disarm.”
 
EPISODE RESOURCES
<a href="https://symbiosia.co.uk/">https://symbiosia.co.uk</a>
<a href="https://linktr.ee.com/symbiosia">https://linktr.ee.com/symbiosia</a>
<a href="https://www.linkedin.com/in/esther-wiskerke-symbiosia">https://www.linkedin.com/in/esther-wiskerke-symbiosia</a>
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.
Podcast Description
Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.
This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Mastering Conflict Resolution in a Polarised World with Esther Wiskerke

Today, Wendy is joined by Dr Amber Johnston, a neuropsychologist and Director of Healthy Mind Psychology. She helps people whose brains have been injured to adapt to life after injury. To either fully rehabilitate or if that is not possible to adapt to changes in their behaviour, personality and cognition.

KEY TAKEAWAYS
The brain adapts and reshapes itself throughout our entire life.
When full recovery is not possible people can adapt to their changed mental capacities.
People´s memory and cognitive functions can be changed by stress.
Meeting new people has been proven to protect your brain.
Move your body more.
Hobbies have many benefits.
You can´t turn off thoughts, but you can learn to focus your attention.
Manage stress by noticing and releasing upsetting thoughts instead of dwelling on them.
Mindfulness takes time to learn.
Therapy identifies and focuses on the strategies that work for you.

BEST MOMENTS

“They will have changes in their behaviour, in their mood and each one of those things are relevant to different parts of the brain that are not working as efficiently.”

“If storing is the hard part…. they need a lot of repetition or need it in multiple modalities.”

“I also tell people to practice mindfulness, which is being very focused on what's happening around you in the present. “

EPISODE RESOURCES

https://www.healthymindpsychology.co.uk

https://www.healthymindpsychology.co.uk/product/making-sense-of-pain-ebook

https://www.instagram.com/healthymindpsychologyuk

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

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Today, Wendy is joined by Dr Amber Johnston, a neuropsychologist and Director of Healthy Mind Psychology. She helps people whose brains have been injured to adapt to life after injury. To either fully rehabilitate or if that is not possible to adapt to changes in their behaviour, personality and cognition.
KEY TAKEAWAYS
<ul>
<li>The brain adapts and reshapes itself throughout our entire life.</li>
<li>When full recovery is not possible people can adapt to their changed mental capacities.</li>
<li>People´s memory and cognitive functions can be changed by stress.</li>
<li>Meeting new people has been proven to protect your brain.</li>
<li>Move your body more.</li>
<li>Hobbies have many benefits.</li>
<li>You can´t turn off thoughts, but you can learn to focus your attention.</li>
<li>Manage stress by noticing and releasing upsetting thoughts instead of dwelling on them.</li>
<li>Mindfulness takes time to learn.</li>
<li>Therapy identifies and focuses on the strategies that work for you.</li>
</ul>
BEST MOMENTS
“They will have changes in their behaviour, in their mood and each one of those things are relevant to different parts of the brain that are not working as efficiently.”
“If storing is the hard part…. they need a lot of repetition or need it in multiple modalities.”
“I also tell people to practice mindfulness, which is being very focused on what's happening around you in the present. “
EPISODE RESOURCES
<a href="https://www.healthymindpsychology.co.uk">https://www.healthymindpsychology.co.uk</a>
<a href="https://www.healthymindpsychology.co.uk/product/making-sense-of-pain-ebook">https://www.healthymindpsychology.co.uk/product/making-sense-of-pain-ebook</a>
<a href="https://www.instagram.com/healthymindpsychologyuk">https://www.instagram.com/healthymindpsychologyuk</a> 
VALUABLE RESOURCES
<a href="http://www.wendycastelino.com">www.wendycastelino.com</a>
<a href="https://www.instagram.com/wendycastelino">https://www.instagram.com/wendycastelino</a>
<a href="https://www.youtube.com/@wendycastelino798">https://www.youtube.com/@wendycastelino798</a>
<a href="https://twitter.com/WendyCastelino">https://twitter.com/WendyCastelino</a>
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
Podcast Description
Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.
This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

A Different Kind of Therapy with Dr Amber Johnston

Today, Wendy is joined by Dr Sonia Ahmed a counselling psychologist and EMDR therapist who specialises in trauma and South Asian mental health needs. Currently, her focus is on domestic abuse and honour-based abuse such as forced marriages. She also provides online South Asian mental health training for other mental health professionals.

Sonia explains how being sandwiched between two cultures creates personal dilemmas. As does running the risk of shaming your family and/or being ostracised if you do not live in a certain way e.g. agree to an arranged marriage or continue to live with an abusive spouse.

KEY TAKEAWAYS
Many South Asians struggle to get the balance right between doing what is right for them and the need to do what´s right for their family.
Not shaming your family or community is important in South Asian cultures which can leave some people reluctantly continuing with or entering into a bad marriage.
Sometimes doing what is right for them means being ostracised from their family and community. Which also strains that person´s mental health.
Men also get forced into marriages.
Domestic abuse is a universal issue.
If you are experiencing domestic abuse you can seek counselling even if you are not planning to leave.

BEST MOMENTS

“Ultimately, if you decide to go on your own, there´s a big risk of being isolated from your family.”

“Just because the family is not with them doesn't mean there isn't other support out there.”

“If you are in a forced marriage, I´m here to support you through that.”

GUEST RESOURCES

info@serepsychology.com and info@southasiantrauma.com

https://www.tiktok.com/@dr.soniaahmed

https://serenepsychology.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

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

Today, Wendy is joined by Dr Sonia Ahmed a counselling psychologist and EMDR therapist who specialises in trauma and South Asian mental health needs. Currently, her focus is on domestic abuse and honour-based abuse such as forced marriages. She also provides online South Asian mental health training for other mental health professionals.
Sonia explains how being sandwiched between two cultures creates personal dilemmas. As does running the risk of shaming your family and/or being ostracised if you do not live in a certain way e.g. agree to an arranged marriage or continue to live with an abusive spouse.
KEY TAKEAWAYS
<ul>
<li>Many South Asians struggle to get the balance right between doing what is right for them and the need to do what´s right for their family.</li>
<li>Not shaming your family or community is important in South Asian cultures which can leave some people reluctantly continuing with or entering into a bad marriage.</li>
<li>Sometimes doing what is right for them means being ostracised from their family and community. Which also strains that person´s mental health.</li>
<li>Men also get forced into marriages.</li>
<li>Domestic abuse is a universal issue.</li>
<li>If you are experiencing domestic abuse you can seek counselling even if you are not planning to leave.</li>
</ul>
BEST MOMENTS
“Ultimately, if you decide to go on your own, there´s a big risk of being isolated from your family.”
“Just because the family is not with them doesn't mean there isn't other support out there.”
“If you are in a forced marriage, I´m here to support you through that.”
GUEST RESOURCES
info@serepsychology.com and <a href="mailto:info@southasiantrauma.com">info@southasiantrauma.com</a>
<a href="https://www.tiktok.com/@dr.soniaahmed">https://www.tiktok.com/@dr.soniaahmed</a>
<a href="https://serenepsychology.com">https://serenepsychology.com</a> 
VALUABLE RESOURCES
<a href="http://www.wendycastelino.com">www.wendycastelino.com</a>
<a href="https://www.instagram.com/wendycastelino/">https://www.instagram.com/wendycastelino/</a>
<a href="https://www.youtube.com/@wendycastelino798">https://www.youtube.com/@wendycastelino798</a>
<a href="https://twitter.com/WendyCastelino">https://twitter.com/WendyCastelino</a>
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
Podcast Description
Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

Understanding South Asian Mental Health Issues with Dr Sonia Ahmed

In this episode, Wendy is joined by Christine Dunkley who is a consultant trainer of DBT, international author and emotional regulation specialist. She explains how DBT enables you to regulate your emotions. So, you can decrease or increase them when you need to. It is not about ignoring that emotion and its message, its about keeping your reaction in line with the seriousness of the situation.





KEY TAKEAWAYS


DBT is a talking therapy that is related to CBT, which is available on the NHS.
The woman who created DBT had herself recovered from serious mental health issues.
We need to provide people with the right response at the right moment.
DBT gives you the tools to regulate your emotions, without switching them off or ignoring the message it is sending you.
Each emotion produces signature features in the body e.g. tension which you can influence and use to turn the emotion down.
DBT is delivered by a team of therapists.
DBT is great for distress tolerance.
No matter how badly you are suffering, there is always a way out - a path back to true joy.





BEST MOMENTS



‘Regulation is matching the amount of emotion you´ve got to the situation you´re in.’

‘We almost never decrease the emotion to zero because your emotions are so important.’

“You have to change your physiology to actually work on your emotions.”



EPISODE RESOURCES



Book - https://www.amazon.co.uk/Regulating-Emotion-DBT-Way-Therapists-ebook/dp/B08F6B9JD6

https://www.dbt-training.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.



Further details are available at: WendyCastelino.com.

In this episode, Wendy is joined by Christine Dunkley who is a consultant trainer of DBT, international author and emotional regulation specialist. She explains how DBT enables you to regulate your emotions. So, you can decrease or increase them when you need to. It is not about ignoring that emotion and its message, its about keeping your reaction in line with the seriousness of the situation.
 
KEY TAKEAWAYS
 
<ul>
<li aria-level="1">DBT is a talking therapy that is related to CBT, which is available on the NHS.</li>
<li aria-level="1">The woman who created DBT had herself recovered from serious mental health issues.</li>
<li aria-level="1">We need to provide people with the right response at the right moment.</li>
<li aria-level="1">DBT gives you the tools to regulate your emotions, without switching them off or ignoring the message it is sending you.</li>
<li aria-level="1">Each emotion produces signature features in the body e.g. tension which you can influence and use to turn the emotion down.</li>
<li aria-level="1">DBT is delivered by a team of therapists.</li>
<li aria-level="1">DBT is great for distress tolerance.</li>
<li aria-level="1">No matter how badly you are suffering, there is always a way out - a path back to true joy.</li>
</ul>
 
BEST MOMENTS
 
‘Regulation is matching the amount of emotion you´ve got to the situation you´re in.’
‘We almost never decrease the emotion to zero because your emotions are so important.’
“You have to change your physiology to actually work on your emotions.”
 
EPISODE RESOURCES
 
Book - <a href="https://www.amazon.co.uk/Regulating-Emotion-DBT-Way-Therapists-ebook/dp/B08F6B9JD6">https://www.amazon.co.uk/Regulating-Emotion-DBT-Way-Therapists-ebook/dp/B08F6B9JD6</a>
https://www.dbt-training.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.
 
Further details are available at: WendyCastelino.com.

Why DBT is an Effective Way Out of Despair with Christine Dunkley

In this episode, Wendy is joined by Karen Patterson a very experienced trainer and expert in mental health services. She has trained hundreds of people from a wide range of health settings.

Wendy and Karen discuss how connecting, being active, taking notice, learning, and giving protects your mental health and helps those who already have issues to fully recovery.

KEY TAKEAWAYS
Many people who have mental health difficulties do not know that a full recovery is possible.
People now live with more stress. Some cope OK, others are more vulnerable and become ill.
Connect and communicate. Find people you trust.
Peer support works. Patients who speak to someone who has recovered become more open to the help they are offered.
Learning, exercise and being creative all help.
Something as simple as colouring in makes you present and gives your mind a break.
Giving is powerful, even something like putting an elderly neighbour’s bins out.
Before people can fully recover, they need to feel secure, to have their basic needs met.

BEST MOMENTS

‘The recovery model is about a journey, there will be setbacks, but there is a journey, and we can get there. ´

‘Learning helps with everything…. it opens your mind.’

‘Anything that gets us doing is good for us.’

“You've got to move people to independence, but with support.”

GUEST RESOURCES

Karen has over 35 years of experience and has worked in a variety of settings within the health and social care sector. Karen has worked in various mental health settings, with people with learning disabilities and autism and those living with dementia. Karen is passionate about individuals getting excellent service and feels that interactive training that relates to the workplace plays a vital role in this. 

Karen set up KP Social Care Training in 2009 to provide training services across the health and social care sector and has built up a good reputation for providing excellent training in various topics including safeguarding, mental health, mental capacity, learning disabilities and autism as well as other topics that relate to care such as risk assessing, support planning, professional boundaries, please ask for our full list of training topics. 

Please contact us at kptraining23@yahoo.co.uk

Or call me directly on 07903 935969

www.kptraining.info

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 Karen Patterson a very experienced trainer and expert in mental health services. She has trained hundreds of people from a wide range of health settings.
Wendy and Karen discuss how connecting, being active, taking notice, learning, and giving protects your mental health and helps those who already have issues to fully recovery.
KEY TAKEAWAYS
<ul>
<li aria-level="1">Many people who have mental health difficulties do not know that a full recovery is possible.</li>
<li aria-level="1">People now live with more stress. Some cope OK, others are more vulnerable and become ill.</li>
<li aria-level="1">Connect and communicate. Find people you trust.</li>
<li aria-level="1">Peer support works. Patients who speak to someone who has recovered become more open to the help they are offered.</li>
<li aria-level="1">Learning, exercise and being creative all help.</li>
<li aria-level="1">Something as simple as colouring in makes you present and gives your mind a break.</li>
<li aria-level="1">Giving is powerful, even something like putting an elderly neighbour’s bins out.</li>
<li aria-level="1">Before people can fully recover, they need to feel secure, to have their basic needs met.</li>
</ul>
BEST MOMENTS
‘The recovery model is about a journey, there will be setbacks, but there is a journey, and we can get there. ´
‘Learning helps with everything…. it opens your mind.’
‘Anything that gets us doing is good for us.’
“You've got to move people to independence, but with support.”
GUEST RESOURCES
Karen has over 35 years of experience and has worked in a variety of settings within the health and social care sector. Karen has worked in various mental health settings, with people with learning disabilities and autism and those living with dementia. Karen is passionate about individuals getting excellent service and feels that interactive training that relates to the workplace plays a vital role in this. 
Karen set up KP Social Care Training in 2009 to provide training services across the health and social care sector and has built up a good reputation for providing excellent training in various topics including safeguarding, mental health, mental capacity, learning disabilities and autism as well as other topics that relate to care such as risk assessing, support planning, professional boundaries, please ask for our full list of training topics. 
Please contact us at <a href="mailto:kptraining23@yahoo.co.uk">kptraining23@yahoo.co.uk</a>
Or call me directly on 07903 935969
<a href="http://www.kptraining.info">www.kptraining.info</a>
VALUABLE RESOURCES
<a href="http://www.wendycastelino.com">www.wendycastelino.com</a>
<a href="https://www.instagram.com/wendycastelino/">https://www.instagram.com/wendycastelino/</a>
<a href="https://www.youtube.com/@wendycastelino798">https://www.youtube.com/@wendycastelino798</a> 
<a href="https://twitter.com/WendyCastelino">https://twitter.com/WendyCastelino</a>
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.

Use the Five Ways to Wellbeing to Improve Your Mental Health with Karen Patterson

In this episode, Wendy is joined by Karen Gilbert a perfumery teacher who is an expert in using scents for well-being.  Karen explains how to use scents to shift your mood. This simple and powerful method can be immediately accessed and used by anyone.

Wendy also talks about the science behind how scent affects our brains and how to tap into that to improve your mental and emotional health.

KEY TAKEAWAYS
Our sense of smell is a powerful tool for personal well-being.
Perfumes are no longer seen as a way to cover body odour or to attract a mate.
You can use scent to reprogram your brain and shift your state. 
The right scent can invoke a really powerful feel-good factor.
When it comes to well-being our sense of smell is a bit of a hidden superpower
Which scents do what for you is very individual.
Our sense of smell starts to develop in the womb.
Some smells have negative associations.
Start to use your sense of smell more consciously to heighten the power of scent therapy and as a mindfulness exercise.

BEST MOMENTS

‘You can weave mini scent rituals into their day-to-day routine. ´

‘According to your mood, you can actually create a memory of a smell.’

‘Program your brain with a scent that you enjoy.’

GUEST AND EPISODE RESOURCES

The Scent Shift - https://www.karengilbert.co.uk/the-scent-shift

Karen Gilbert´s books - https://www.karengilbert.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.

Further details are available at: WendyCastelino.com.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

In this episode, Wendy is joined by Karen Gilbert a perfumery teacher who is an expert in using scents for well-being.  Karen explains how to use scents to shift your mood. This simple and powerful method can be immediately accessed and used by anyone.
Wendy also talks about the science behind how scent affects our brains and how to tap into that to improve your mental and emotional health.
KEY TAKEAWAYS
<ul>
<li aria-level="1">Our sense of smell is a powerful tool for personal well-being.</li>
<li aria-level="1">Perfumes are no longer seen as a way to cover body odour or to attract a mate.</li>
<li aria-level="1">You can use scent to reprogram your brain and shift your state. </li>
<li aria-level="1">The right scent can invoke a really powerful feel-good factor.</li>
<li aria-level="1">When it comes to well-being our sense of smell is a bit of a hidden superpower</li>
<li aria-level="1">Which scents do what for you is very individual.</li>
<li aria-level="1">Our sense of smell starts to develop in the womb.</li>
<li aria-level="1">Some smells have negative associations.</li>
<li aria-level="1">Start to use your sense of smell more consciously to heighten the power of scent therapy and as a mindfulness exercise.</li>
</ul>
BEST MOMENTS
‘You can weave mini scent rituals into their day-to-day routine. ´
‘According to your mood, you can actually create a memory of a smell.’
‘Program your brain with a scent that you enjoy.’
GUEST AND EPISODE RESOURCES
The Scent Shift - https://www.karengilbert.co.uk/the-scent-shift
Karen Gilbert´s books - <a href="https://www.karengilbert.co.uk">https://www.karengilbert.co.uk</a>. 
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.
Podcast Description
Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.
This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

How to Use Scent to Shift Your Mood with Karen Gilbert

In this episode, Wendy walks you through a safe place meditation exercise. The technique she shares can be done either lying down or in a seated position. You will learn how to use your breath to calm and relax your body so that your mind can open up and picture a safe place that you will enjoy.

Wendy explains how to engage and use all of your senses to intensify the experience of being in that safe place. As well as how to, over time, add more features you can enjoy and do so whenever you want to.

KEY TAKEAWAYS
If you feel afraid at any time you can simply open your eyes to reground yourself.
Focus your attention on any areas of your body that feel tense to relax that area.
Let your brain choose the safe place you imagine.
Use all of your senses to build up a strong image of your safe place and use them to enjoy being there in every way possible.
Over time you will become a part of your safe place and be able to access it at any time you want to.

BEST MOMENTS

‘Allow yourself to be in a comfortable position, either lying down or sitting up. ´

‘Each time you come to your safe place. You may develop it and allow it to become more and more beautiful.’

‘Feel the warm rays of the sun on your skin.’

‘Your safe space is available to you whenever you need to go and enjoy it.’

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.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

In this episode, Wendy walks you through a safe place meditation exercise. The technique she shares can be done either lying down or in a seated position. You will learn how to use your breath to calm and relax your body so that your mind can open up and picture a safe place that you will enjoy.
Wendy explains how to engage and use all of your senses to intensify the experience of being in that safe place. As well as how to, over time, add more features you can enjoy and do so whenever you want to.
KEY TAKEAWAYS
<ul>
<li aria-level="1">If you feel afraid at any time you can simply open your eyes to reground yourself.</li>
<li aria-level="1">Focus your attention on any areas of your body that feel tense to relax that area.</li>
<li aria-level="1">Let your brain choose the safe place you imagine.</li>
<li aria-level="1">Use all of your senses to build up a strong image of your safe place and use them to enjoy being there in every way possible.</li>
<li aria-level="1">Over time you will become a part of your safe place and be able to access it at any time you want to.</li>
</ul>
BEST MOMENTS
‘Allow yourself to be in a comfortable position, either lying down or sitting up. ´
‘Each time you come to your safe place. You may develop it and allow it to become more and more beautiful.’
‘Feel the warm rays of the sun on your skin.’
‘Your safe space is available to you whenever you need to go and enjoy it.’
VALUABLE RESOURCES
<a href="http://www.wendycastelino.com">www.wendycastelino.com</a>
<a href="https://www.instagram.com/wendycastelino">https://www.instagram.com/wendycastelino</a>/
<a href="https://www.youtube.com/@wendycastelino798">https://www.youtube.com/@wendycastelino798</a>
<a href="https://twitter.com/WendyCastelino">https://twitter.com/WendyCastelino</a>
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.
Podcast Description
Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.
This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

An Exercise in Safe Place Meditation with Wendy Castelino

Today, Wendy is joined by Anna Pluck, an experienced counsellor who specialises in anxiety, which she had to overcome herself. Anna used that experience to develop strategies anyone can use, 5 of which she shares in this episode.

KEY TAKEAWAYS
Anxiety can be overcome.
Take a break from bad news and negativity.
Mindfulness and box breathing are far easier than you think.
Get out in nature.
Gradually reintroduce the things that make you feel anxious.
Anxiety does not climb constantly; it peaks and then dissipates.
Be gentle with yourself.
The Socratic questions shared in the episode are a powerful way to tackle anxiety.

BEST MOMENTS

‘You can be almost frozen with anxiety. ´

‘Slowly push forwards.’

‘I love that inner Gertrude.’

GUEST RESOURCES

Anna is a counsellor specialising in anxiety. Anna believes that anxiety, while common, is highly individual. Each person's experience with anxiety is shaped by their personal history, environment, and coping mechanisms. Anna's counselling philosophy is rooted in this understanding, ensuring that her approach is tailored to meet the specific needs of each client. Anna helps clients build self-awareness and confidence so that they can reach their goals and overcome anxiety.

She works with adults over the age of 17 and offers therapy in Chester, Birkenhead and online.

Website - annapluck.com

Socratic questions for anxiety - https://mailchi.mp/5ff48a70de4c/anxiety-tips-free-download

https://annapluck.com/free-resources-to-help-anxiety-and-calm/

VALUABLE RESOURCES

www.wendycastelino.com

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

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

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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.

Podcast Description

Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Today, Wendy is joined by Anna Pluck, an experienced counsellor who specialises in anxiety, which she had to overcome herself. Anna used that experience to develop strategies anyone can use, 5 of which she shares in this episode.
KEY TAKEAWAYS
<ul>
<li aria-level="1">Anxiety can be overcome.</li>
<li aria-level="1">Take a break from bad news and negativity.</li>
<li aria-level="1">Mindfulness and box breathing are far easier than you think.</li>
<li aria-level="1">Get out in nature.</li>
<li aria-level="1">Gradually reintroduce the things that make you feel anxious.</li>
<li aria-level="1">Anxiety does not climb constantly; it peaks and then dissipates.</li>
<li aria-level="1">Be gentle with yourself.</li>
<li aria-level="1">The Socratic questions shared in the episode are a powerful way to tackle anxiety.</li>
</ul>
BEST MOMENTS
‘You can be almost frozen with anxiety. ´
‘Slowly push forwards.’
‘I love that inner Gertrude.’
GUEST RESOURCES
Anna is a counsellor specialising in anxiety. Anna believes that anxiety, while common, is highly individual. Each person's experience with anxiety is shaped by their personal history, environment, and coping mechanisms. Anna's counselling philosophy is rooted in this understanding, ensuring that her approach is tailored to meet the specific needs of each client. Anna helps clients build self-awareness and confidence so that they can reach their goals and overcome anxiety.
She works with adults over the age of 17 and offers therapy in Chester, Birkenhead and online.
Website - <a href="http://annapluck.com/">annapluck.com</a>
Socratic questions for anxiety - <a href="https://mailchi.mp/5ff48a70de4c/anxiety-tips-free-download">https://mailchi.mp/5ff48a70de4c/anxiety-tips-free-download</a>
<a href="https://annapluck.com/free-resources-to-help-anxiety-and-calm/">https://annapluck.com/free-resources-to-help-anxiety-and-calm/</a>
VALUABLE RESOURCES
<a href="http://www.wendycastelino.com">www.wendycastelino.com</a>
<a href="https://www.instagram.com/wendycastelino/">https://www.instagram.com/wendycastelino/</a>
<a href="https://www.youtube.com/@wendycastelino798">https://www.youtube.com/@wendycastelino798</a>
<a href="https://twitter.com/WendyCastelino">https://twitter.com/WendyCastelino</a>
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.
Podcast Description
Welcome to "Don't Get a Therapist - Yet!" Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people from accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.
This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles

Overcoming Anxiety with Anna Pluck

Welcome to "Don't Get a Therapist - Yet!" with Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.

This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Welcome to "Don't Get a Therapist - Yet!" with Wendy Castelino, a psychotherapist with over 35 years of experience, aims to support individuals with mental health challenges to achieve their full potential. Although Wendy is passionate about providing individual therapy, there are limitations with this approach. This platform, therefore, is dedicated to offering self-help strategies which are designed to enhance personal well-being. The objective is not to discourage people accessing therapy but to motivate a broader audience to explore therapeutic resources that are simple and effective to use.
This podcast aims to encourage people to make positive choices about therapy and to find a therapy that suits their individual needs. Additionally, the podcast features interviews with individuals who have successfully overcome mental health struggles.

Don't Get A Therapist... Yet!

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