The Keep Smiling Podcast

Today I am joined by Jessica to discuss the intricacies of wellbeing, providing valuable insights into effective de stressing methods and fostering a positive mindset.

We explore the importance of self-compassion, the power of connecting with our emotions, and the invaluable practice of mindfulness. We also discuss the concept of reshaping perspectives and avoiding additional suffering, with Jessica encouraging the acceptance of difficult moments, rather than compounding them with self-judgment. 

Jessica also provides strategies for soothing, understanding, and challenging our inner critic, employing positive psychology and gratitude to counteract negativity bias.

Finally, we discuss happiness and gratitude, the value of intentional reflection, and strategies of increasing neural pathways to recognise uplifting moments, and cultivate a more fulfilled and content life.

Overall, this podcast highlight the value of awareness, present moment thinking, and acceptance. By understanding our thoughts, fostering a non-judgmental mindset, and embracing our emotions, we can navigate stress, enhance self-compassion, and ultimately cultivate a more balanced and fulfilling life.

Find Jessica:
https://www.coachyourselfbetter.com/

In today's episode, lléana and I delve into the pervasive influence of alcohol in our society and the challenges individuals encounter while pursuing sobriety amidst societal expectations. We candidly share our personal experiences, reflecting on the journey to sobriety and underscoring the transformative impact it can have on mental health and overall wellbeing.

We start by discussing the prevalence of activities revolving around alcohol and the subtle pressure to conform to societal norms. We explore the fears of feeling left out and the consequences of succumbing to societal expectations, and the judgement and criticism faced when choosing sobriety.

However, the conversation takes a positive turn as we delve into the benefits of sobriety. Ileana shares her personal journey, highlighting improvements in mental health, heightened clarity, and deeper emotional connections. The positive outcomes extend to increased energy, better sleep, enhanced happiness, confidence, and emotional balance - all of which emphasises freedom and empowerment that come with making intentional and healthier lifestyle choices aligned with personal values.

Building a supportive social network becomes a crucial focus as we stress the importance of surrounding oneself with individuals who respect and understand lifestyle choices, and contribute to your confidence to resist societal pressures.

We also consider the concept of staying true to one's values, exploring the essence of living authentically, making decisions independently of societal expectations, and breaking free from the need to conform… instead fostering a sense of self-assurance and empowerment. 

In the latter part of the episode, we offer practical tips for individuals considering a reduction in alcohol consumption. These include self-reflection, evaluating social circles, and embracing an open-minded approach to change. Through our personal stories, insights, and practical tips, this episode is designed to inspire listeners to reassess their relationship with alcohol, make intentional choices, and embark on a path that aligns with their values, ultimately enhancing their overall wellbeing.

Find lléana:
@SoberInCardiff

In today's episode, I am joined by Rhys Thomas, a former International Rugby Player, Inspirational Speaker, Mental Health Ambassador, Mentor, and Charity Co-Founder. He details his extraordinary life journey, sharing the profound lessons he has learned from facing adversity and rebuilding his life after a life-altering event.

Rhys takes us back to the early 2000s, where he had a thriving international sports career as a capped Welsh rugby player. His sporting career was on an upward trajectory until he suffered a massive heart attack during training. This event marked the beginning of a transformative journey that would redefine his identity.

The heart attack left Rhys with irreparable damage, leading to retirement from professional sport, and  to the installation of an LVAD pump—a mechanical heart. 

Struggling with his new reality, Rhys turned to destructive behaviours, including heavy drinking. His mental health rapidly deteriorated as he grappled with the loss of identity that came with the end of his athletic career.

Rhys discusses his experiences in rehab as a turning point in his life. The non-judgmental space provided an opportunity for self-realisation, allowing him to cope with accumulated shame, guilt, and sadness. In this safe environment, Rhys learned the power of vulnerability, gaining clarity, reconnecting with his values, and ultimately finding peace within himself.

With a newfound sense of authenticity and purpose, Rhys details his post-rehab journey. He shares how he translated his adverse experiences into lessons and developmental opportunities.

In today's episode, we have the pleasure of chatting with Nisha, a joy coach, to discuss self-acceptance, the significance of self-talk, and share practical advice on fostering a joyful mindset.

Our conversation delves into the value of honouring negative emotions instead of suppressing them, sharing insights on reflecting, pondering, and self-evaluation as tools for gaining heightened awareness. By identifying thought and behavioural patterns, individuals can detach from their emotions, facilitating a perspective shift and an opportunity for growth.

We explore the challenge of dwelling on past and future emotions, with Nisha offering advice on breaking free from the cycle. The focus shifts to the present moment - reevaluating self-talk, concentrating on the now, and resisting the pull of past negativity or future catastrophizing scenarios.

Nisha continues to share valuable advice on rewiring a negative mindset, emphasising the acceptance of the past. While we can't change previous events, Nisha encourages a shift in perception to reconstruct, and positively reevaluate past experiences in a more optimistic light and recognising the various growth opportunities that arise subsequently.

Finally, Nisha guides us through practical strategies for cultivating a more joyful mindset. Celebrating small wins, investing in yourself, recognising daily moments of happiness, and heightening awareness of positive experiences become essential habits.

Find Nisha:

Website: https://bohemnotes.com/

Linktree: https://linktr.ee/BohemNotes

Instagram: https://www.instagram.com/bohemnotes/

LinkedIn: https://www.linkedin.com/in/nisha-harichandran/

In today's episode, we have the privilege of hearing the powerful story of Ricky Nuttall, a mental health advocate and public speaker, and former London Fire Brigade member who faced the unimaginable challenges of the Grenfell Tower fire in 2017, that killed 72 people.

Ricky takes us on a harrowing journey through that tragic night, sharing the intense emotions, difficult decisions, and the toll it took on his mental health.

He provides a chillingly detailed account of the Grenfell Tower fire, recounting the challenges, sacrifices, and the emotional toll of that fateful night. From the desperate moments, the heat, and the thick smoke to the unimaginable task of helping the police identification team for body recovery.

Following the Grenfell tragedy, Ricky takes us through his personal descent into depression, PTSD, and substance misuse. He describes his self-destructive mission and the emotional turmoil that led him to rock bottom.

But fortunately, he discusses the turning point when he sought help, emphasising the importance of support, counselling, and developing healthier coping mechanisms in his journey towards recovery…. ultimately providing a glimmer of hope.

Yet, understandably, the road to recovery was a slow and non-linear process.

He shares the challenges of moving away from denial and gaining self-awareness, steadily transforming his mindset, gaining a deeper understanding of himself and the trauma in which he experienced, actively making decisions to facilitate his wellbeing, and the steady process of reconstructing his life.

Ricky reflects on his journey of acceptance and rediscovery, highlighting the strength in vulnerability, the power of community, and the importance of open conversation.

His story is one of hope, demonstrating that even in the darkest moments, there is a path towards recovery, growth, and personal development.

Find Ricky:

Website: www.justrick.co.uk

Instagram: @rickynuttalloffial 

In today's episode, I offer insights into a personal and transformative journey, sharing reflections and revelations on self-discovery, habit-building, and the deliberate pursuit of a more balanced and fulfilling life.

Throughout the year, I've discovered valuable lessons, including:

• The intentional construction of positive habits seamlessly aligned with a newly defined identity, illuminating the powerful connection between habits and one's sense of self

• Embracing the power of patience, resisting the allure of immediate results, and cherishing the profound lessons embedded in gradual transformation

• Becoming more decisive and intentional with time, with a focus on the significance of saying 'no' as a commitment to a purposeful life

• The impactful journey of reconnecting with emotions, emphasising the importance of acknowledging and understanding emotional tendencies and patterns for heightened awareness and personal growth

As I contemplate the future and my intentions moving forward, I underline the significance of maintaining balance and building self-belief. I discuss the continuation of positive habits that have become integral to my identity, new ventures, academic pursuits, and career progression, with an intentional approach towards holistic growth.

Find Lara:

Instagram: @lara__rebecca

LinkedIn: https://www.linkedin.com/in/lara-rebecca-517baa206/

YouTube: https://www.youtube.com/@lararebecca4668

In the whirlwind of life's demands, we often inadvertently overlook simple acts of self-compassion that are vital for our well-being. So consider this a moment of accountability.

From embracing natural light to fostering creativity, establishing a nighttime routine, scheduling intentional time away from work, and maintaining a clean environment, these small practices can transform our lives.

These daily habits are not a one-time decision but a commitment to an ongoing journey of balance, preparation, and a personal investment to your overall wellness.

Hopefully you can take some inspiration from these suggestions, and become more intentional about imbedding these behaviours into your daily life.

Find me:

LinkedIn: https://www.linkedin.com/in/lara-rebecca-517baa206/

Instagram/Twitter: @lara__rebecca

https://linktr.ee/lararebecca

Today I am joined by Lauren Aaron, a Specialist Eating Disorder Psychotherapist, for an in-depth discussion about disordered eating, it's complicated nature, and the path to recovery.

Firstly, we explore what an eating disorder truly represents—an intricate interplay of control, escapism, comfort, and coping.

We then discuss the value in addressing the underlying psychological issues and triggers that often underpin these disorders, delving into the emotional side of eating disorders, and the significance of uprooting those distorted core beliefs.

We also talk about how finding the right therapeutic approach that aligns with your unique needs and values can be a crucial first step in the recovery process, with Lauren emphasizing how there is no one-size-fits-all solution - different approaches work for different people

Lauren then outlines the value of undertaking a holistic approach to recovery, one that fosters long-term sustainability. One that recognises how it's not just about food and body; it's about rediscovering your sense of worthiness, purpose, and identity. It's about reconnecting with the excitement of life, finding joy in self-discovery, nurturing relationships, seeking adventures, collecting exciting memories, and rekindling your love for life. 

To end, we address the misguided notions associated with BMI and the unfortunate sentiment of not feeling "ill enough" for treatment. Eating disorders don't discriminate, and our guest will share insights on why proactive treatment is essential, regardless of where you fall on the scale.

IG / TikTok: @the_hope_space

Facebook: https://www.facebook.com/thehopespace1

https://linktr.ee/thehopespace

 www.thehopespace.co.uk

Solo traveling has undoubtedly played a huge role in my life.

It has encouraged me to lean into discomfort, embrace uncertainty, unfamiliarity, welcome the unknown, seize unplanned opportunities, and grow.

It has been the ultimate opportunity to learn about myself, my values, embrace the beauty of spontaneity, embark on a journey of self-discovery and build my confidence.

From the mesmerizing sunrises in Tunisia, the mountains of Sintra, to navigating the serene Wachau Valley, motorcycling through the ancient streets of Rome, participating in races in Budapest, to simply wandering aimlessly through picturesque cobble stoned streets… I've been fortunate to accumulate so many scrapbook-worthy incredible moments.

What truly sets solo travel apart, though, is the people. While traveling alone, I've found myself naturally inclined to initiate conversations, connecting with fellow travellers and forming unexpectedly beautiful relationships. It's these connections, these chance encounters, that have undoubtedly become the highlight of my travels.

So join me as I share the incredible moments, the ups and downs, the unforeseen challenges, and the empowering nature of solo travel.

It's a story of self-discovery, adventure, and the beautiful connections that make every solo journey unique and inspiring.

Find Me: @Lara__Rebecca

Travel Vlogs:

• Florence: https://www.youtube.com/watch?v=KJQvNFzSK_Y&t=7s
• Rome: https://www.youtube.com/watch?v=aHnXueekkzc&t=31s
• Tuscany: https://www.youtube.com/watch?v=FHk2SXJjpOI&t=595s
• Edinburgh: https://www.youtube.com/watch?v=R6x8dBAbA0k
• Budapest / Bratislava / Vienna: https://www.youtube.com/watch?v=4k0YdbErlzc&t=185
• Porto / Aveiro: https://www.youtube.com/watch?v=XSqCj15ktok&t=1262s
• Lisbon / Sintra: https://www.youtube.com/watch?v=MqvcyJyJVFY&t=2s
• Algarve: https://www.youtube.com/watch?v=tzFnN6MnlZI

Today I am joined by Lloyd Ashley - a mental health awareness advocate, an accredited first aid for mental health instructor, lead for mental health and wellbeing for the Welsh Rugby Players Association. He is also an ex-professional rugby player,  representing both the Ospreys and Scarlets over a 10 year career.

Our conversation today delves into  the value of facilitating conversation around mental health, normalizing discussions, and emphasizing the necessity of undertaking a proactive approach, rather than reactive.

We stress the need to eradicate stigmas, especially concerning men's mental health, whilst highlighting the importance of community, togetherness, and a sense of belonging in providing essential social support.

Lloyd provides insights into the world of athlete well-being, stressing the importance of viewing athletes as individuals with fundamental psychological needs and looking beyond their athletic labels. Athletes, like everyone else, face diverse stressors and pressures, therefore highlighting the need to investing in an athlete's mental health and psychological well-being - both off and on the pitch 

Find Lloyd:

@livingwellwithlloydashley

www.lwla.co.uk

https://uk.linkedin.com/in/lloyd-ashley-living-well

Today, we delve into the profound transformation that took me from using exercise as a tool to facilitate disordered tendencies to embracing it as an essential act of self-care, empowerment, and creativity.

I'll take you through the pivotal moments in my life where I transitioned into cultivating a healthier relationship with recovery. We'll explore how I found a supportive community, struck a balance in my fitness journey, and learned to celebrate the remarkable capabilities of my body.

I also share the experience of overcoming gym anxiety, intimidation, and self-doubt, ultimately transforming a once-intimidating space into a sanctuary of empowerment and self-growth.

From running to strength training, from 5k races to half marathons, I share the profound impact of endorphins, the joy of movement, building relationships, feeling a part of a community, the excitement of race participation, and the (psychological and physical) strength regained along the way.

Transformation Video: https://www.youtube.com/watch?v=X-7TP7s-D58

Today I am joined by Dawn Venturas, for a conversation focused upon self-belief, entrepreneurial mindsets, perseverance and growth.

Initially, Dawn shares her captivating business journey, from humble beginnings to where she stands today…. sharing how life's challenges served as a catalyst for personal and professional development, fostering the grit and determination that continue to drive her forward.

We discuss overcoming limiting beliefs and self-doubt, illustrating the power of self-talk and intrinsic motivation in propelling oneself towards success, and how to build confidence to push boundaries and challenge our anxieties.

Dawn also emphasizes the significance of mental resilience and bouncing back from setbacks. She unravels the value of celebrating successes and reflecting on achievements, urging us all to pause and take pride in our accomplishments.

Overall, her story embodies the belief that, even in the face of adversity, self-belief and a growth-oriented mindset can propel us beyond our comfort zones and lead us to greatness.

@dawnismaximus

www.dawnventuras.com

www.coachdxb.com

In this episode, I discuss how to cultivate a healthy and positive relationship with food.

Whether you're recovering from an eating disorder or seeking a more balanced approach to nutrition, I share insights and offer practical tips to hopefully facilitate a more positive perception of food - to in turn benefit your overall health, wellbeing, and perception of self.

Throughout this discussion, I discuss the power of mindful eating, creative cooking, and listening to our bodies' cues. 

I also talk about the drawbacks of calorie counting, diet culture, comparison, and hyper-focusing upon the dietary behaviours of others.

Finally, I promote self-compassion, embracing individual needs, undertaking a balanced approach, and honouring your fluctuating requirements. 

https://www.beateatingdisorders.org.uk/

Today I am joined by Tessa Peters for a conversation focused on body image, eating disorder recovery, and the healing power of shared experience.

From a young age, Tessa battled years of difficulty with body image that eventually manifested into a debilitating eating disorder, leaving her feeling isolated, unhappy, and vulnerable.

Over time, her disordered harmful habits escalated, leading to severe consequences like hair loss, stomach ulcers, and loss of her menstrual period. But despite these warning signs, Tessa found herself trapped in the destructive cycle… which she shares with detail in todays episode.

Fortunately, there was a turning point. Tessa found a mentor. He was relatable, offered an unfamiliar sense of understanding, empathy, and validation for her feelings. And most importantly, he provided hope, and an example that recovery was possible. This newfound sense of connection and support became the driving force behind her desire to heal and reclaim her life.

Now, having achieved her own recovery, Tessa has gone on to launch an app. 'Been There' provides support for others facing similar challenges -  emphasizing the immeasurable value of connection, togetherness, community, communication, and social support in the path towards recovery.

Throughout this episode, we also discuss self-discovery, and the process of finding our authentic selves beyond the confines of the disorder's routine. Finally, we discuss the inner work required for recovery—battling our inner critics, transforming destructive thoughts, respecting emotions, and embracing the power of forgiveness.

https://beenthereapp.com/
@beenthere.app
@tessap8

Today I'm joined by James Knot for a thought-provoking conversation about our shared journey through anorexia nervosa.

In this episode, we delve into various topics that are often overlooked when discussing anorexia. We shed light on the delayed diagnosis and how being labeled as an anorexic inadvertently fueled our desire to continue down the path of disordered tendencies. We also touch on the role of perfectionism and control.

One aspect we explore is the lack of recognition given to the psychological components of anorexia during medical intervention and hospitalization. While the focus is primarily on physical symptoms like BMI, meal plans, calories, and scale weight…. the underlying psychological triggers, emotional components, and thought processes are often neglected.

However, we don't dwell solely on the challenges. James opens up about his own path to recovery, emphasizing the transformative power of self-compassion, positive self-talk, and finding a sense of purpose. We both share the importance of rediscovering our true selves, away from the deprivation and isolation of anorexia, and how aligning with our values greatly encouraged our recovery.

As we wrap up our conversation, we shift towards finding positivity after anorexia. We discuss how our negative experiences have allowed us to appreciate the beauty in the mundane and find happiness in the simplest of things.

So join us as we explore the depths of anorexia nervosa, the path to recovery, and the importance of embracing positivity in our lives. It's a conversation filled with insights, personal challenges, as well as hope for those who may be fighting their own battles with this challenging disorder.

Instagram: @man.made.uk

LinkedIn: https://www.linkedin.com/company/man-made-uk/?viewAsMember=true

Facebook: https://www.facebook.com/profile.php?id=100092691067990

Throughout her remarkable career, Kate has consistently demonstrated immense courage and determination. Her story serves as a testament to the concept of adversarial growth and the resilience that can emerge from even the most difficult circumstances.

From being born without a right hand to falling short of two Paralympic games, Kate's journey has been marked by challenges. The critical illness of her equestrian mount at the World Championships, the traumatic loss of her mother, and a prolonged period of grief, further tested her resilience. Yet, despite these personal hardships, Kate has continued to showcase her unwavering drive and determination.

We delve into Kate's transition from equestrian to triathlon. Again, her unwavering motivation here is evident. In her relatively short triathlon career thus far, Kate has participated in an impressive 27 races, securing an outstanding 16 wins and 21 podium finishes, including a bronze medal at the World Championships and a 5th place finish at the Rio Paralympic Games.

So, throughout our conversation, Kate exemplifies the power of a growth mindset, as she continually embraces challenges, reframes adversity as opportunities, and actively seeks discomfort to fuel her personal and athletic growth. Her unwavering self-belief and determination have been instrumental in her journey, enabling her to overcome obstacles and achieve remarkable success.

Finally, we explore the intersection of psychology and high-performance sport, discussing wellbeing, mindset, the athletic identity, personal growth and the value of community support. 

In this episode, Anna and I discuss our running journeys, and the countless mental health benefits running has to offer - the endorphin hit, the opportunity to be outdoors, the time away from life's stressors, the sense of purpose it provides and overwhelming sense of accomplishment.

We also discuss the value of community integration within running. How immersing yourself within a supportive social network of like minded others provides a sense of togetherness, belonging, and allows for countless uplifting conversations!

Although we reiterate that you don’t have to race/compete to be a runner, we talk in length of the excitement of race participation - the energy, the atmosphere, the spectator support, the excitement the travel opportunity, the short yet invaluable relationships you form with other runners. 

Anna shares some of her incredible experiences - from the Berlin, New York, and Boston Marathons, to her 6 day, 260km ultra trail in the Azores, to her experience of running the London 10k in her underwear. She has some truly remarkable stories!

We also discuss the concept of body positivity, celebrating your bodies ability, learning to love our bodies for what they can do - how running is a celebration, not a deprivation!

Finally, we provide advice for potentially new runners - from goal setting, to building confidence, beginner friendly session suggestions, and listening to your body.

With my undergraduate degree officially coming to an end, join me as I reflect on my transformative journey at University - the highs, lows, and everything in between

In this episode, I discuss the chronological journey - from the numerous mental health wobbles, studying during a pandemic, unforeseen personal challenges, as well as the valuable lessons I learned in coping with academic anxiety.

But it’s not all about the struggles.

I also delve into my personal growth as I went from feeling isolated and withdrawn to finally finding a sense of belonging - making all the difference in my university experience.

Moreover, I share how I actively sought out opportunities to expand my knowledge, gain unique experiences, and challenge myself to try and stand out from the crowd.

And in closing, I touch upon my future academic plans, relationships, as well as the priority of focusing on your psychological well-being despite the inherent pressures that come with pursuing a degree.

For Lucy and I, our eating disorders stripped away our independence. It stripped away our freedom to enjoy life, the ability to seek adventures, opportunities to build relationships, form memories…. instead, we were isolated, withdrawn, trapped by our anorexic restrictions.

However, we discuss how reminding ourselves of all the life experiences and opportunities that recovery will inevitably allow was a powerful motivator for pushing through difficult moments. Now we have the freedom to do fun things, travel, explore, make mistakes, attend University, make friends, connect with like minded others…. which made the turbulent process of recovery absolutely worthwhile.

This reiterates the idea that recovery isn’t just achieved through weight restoration… rather it’s about gaining life again, regaining your ability to smile authentically, having excitement to live, to laugh, to say yes

Today's discussion also touches on the fears associated with weight gain and the concept of fear foods…. understandably, these processes can be quite intimidating and anxiety-inducing following prolonged periods of restriction, demonizing food groups, good/bad labelling, and an overall disordered perception of food. However, Lucy and I offer practical advice for overcoming these fears, and challenge previously held beliefs

Today I am joined by Scarlette, an ED Intervention Coach and Bulimia Specialist.

We begin by having a very raw and open discussion regarding our experiences with anorexia nervosa, and binge purge anorexia… how the daily rituals of disordered habits slowly amalgamate, become your normality and begin to dictate your lifestyle and identity

How self-imposed isolation can provide a sense of control, sense of safety, and an opportunity to engage in disordered behaviours without distraction, judgment, and the potential for outside influences to interject

We then discuss the value of considering the underlying psychological factors and origins of the illness to enable recovery, the power of steadily removing yourself from that identity, and the gratifying process of finding your true authentic self away from the harmful influences of the eating disorder

Finally, we discuss the freedom of recovery… living life without engaging in over-consuming ritualistic tendencies, learning to love and respect yourself, gaining appreciation and love for life, and finding happiness

We hope that this episode can be helpful for those struggling, providing advice and hope. We also hope that our discussion can facilitate those who are interested in learning more about EDs, providing a deeper understanding of these highly complicated, unique, and destructive illnesses.