The Happier Life Project

The Psychology Behind Your Spending & How to Improve Your Relationship with Money with Vicky Reynal

Money is more than just a tool for paying bills or buying things, it can be deeply symbolic and emotionally charged. For many, financial struggles are closely intertwined with mental health challenges. Research conducted by the Money and Mental Health Policy Institute, revealed that in England alone, over 1.5 million people struggle with both problem debt and mental health issues. Of those surveyed, 86% said their financial situation had worsened their mental health.
Becoming more aware of how our thoughts, emotions, and past experiences shape our money habits, may not magically solve financial hardships, but it can be a positive step toward building a healthier relationship with money and regaining a sense of control. The complexities of money, which is crucial for our survival, highlight the profound connection between financial well-being and mental health, offering a pathway to greater understanding and empowerment.
The Happier Life Project welcomes Vicky Reynal a London-based psychotherapist specialising in the psychology of money. Vicky is author of the award-winning book 'Money on Your Mind: The Psychology Behind Your Financial Habits', which is being translated into eight languages, and will land in the US on January 7th (available to pre order now). In her psychotherapy clinic, Vicky works with clients on a range of issues including; debt, excessive greed, financial conflict, and money secrecy. Using psychodynamic principles, she helps people uncover and address the emotions driving their financial behaviours. Vicky’s expertise has been featured in The Financial Times, The Guardian, The Times, The Daily Mail and Psychologies.
​​In this episode of The Happier Life Project host Gabby Sanderson speaks to Vicky about why money can feel so emotionally charged, and why people often react defensively when it comes to financial matters. Vicky explains how decoding the hidden emotions behind spending, saving, and financial conflict, can help foster understanding and drive meaningful change. The money and mental health expert also explains why being more open and honest in communication about our finances—whether with friends, family members, or even bill companies—can help alleviate stress and build a healthier relationship with our bank balance. By addressing financial concerns directly, rather than burying our heads in the sand and reacting with "vague defences" like avoidance or procrastination, Vicky discusses how most people feel much better after opening up, realising that often things aren’t as bad as they seemed.
Vicky also shares practical advice on creating a healthier relationship with money to reduce stress and improve mental well-being. Tune in to discover how decoding the emotional connection to your finances can transform your mental wellness, and your approach to money.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Vicky Reynal on Instagram: https://www.instagram.com/vickyreynalpsychotherapy/Vicky’s website: https://www.reynal-psychotherapist.co.uk/Buy now Vicky’s book: Money on Your Mind: The Psychology Behind Your Financial Habits

Alive & Thrive: Simple Steps to Cultivate More Vitality with Suzanne Boerma

Vitality is the sense of mental and physical freedom; a powerful inner energy that fuels us to live fully and connect deeply. It’s about beginning each day with purpose and feeling a strong sense of belonging with those around us. Often described as “health of spirit,” vitality is the positive feeling of aliveness and energy that lies at the heart of well-being.
Living a vital life, filled with purpose and engagement, helps us manage stress more effectively. When we feel energized and connected, it becomes easier to cope with anxiety, lower stress levels, and lift our mood. Vitality is also linked to positive emotions like joy, satisfaction, and gratitude, creating a cycle of well-being that enhances both mental and physical health.
However, many people struggle with vitality due to a combination of modern lifestyle factors, environmental influences, and various internal and external challenges. Chronic stress, poor sleep, inadequate nutrition, lack of physical activity, disconnection and isolation, a lack of purpose or fulfillment, negative thought patterns, and digital overload are just some of the key reasons behind this struggle.
The good news is that by knowing the right steps to take, small, simple actions can lead to remarkable improvements. To help guide us on this journey, The Happier Life Project welcomes Suzanne Boerma, a vitality expert from The Netherlands, with eight years of experience helping people lead healthier, more balanced lives. Suzanne works for a local authority, assisting individuals in adopting healthier habits, and also freelances with various occupational health services to support employees facing mental health challenges, helping them reclaim well-being and reintegrate into the workplace.
Talking to host Gabby Sanderson, Suzanne explains why feeling connected to others, an essential part of vitality, improves emotional stability, reduces loneliness, and fosters a sense of belonging, all of which are crucial for mental health. Suzanne shares insights into building and sustaining vitality, explaining why small lifestyle changes can make a significant impact. She also discusses her non-negotiable daily habits that help her lead her most vibrant life and teaches listeners the four short, simple exercises she calls the "vita-break", easy stretches you can do daily from your desk to improve posture and relieve the tension that builds up in hunched muscles.
Listen now for the best hacks to boost physical and mental energy and infuse every day with renewed purpose. Whether you're looking to reduce stress, re-energize your body, or simply add a few moments of self-care into your busy schedule, Suzanne’s practical advice is sure to inspire. Join us as we uncover the small shifts that lead to a more vibrant, fulfilling life; one step, stretch, and vita-break at a time.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Suzanne on Instagram: https://www.instagram.com/suusfit/Suzanne’s Website: https://suusfit.nl/

Overcoming Our Struggles: Facing Life’s Toughest Challenges with Minaa B.

In this episode of The Happier Life Project, we’re tackling something we all face, how to own our struggles in the areas that challenge us most. From navigating friendships and work pressures to dealing with technology overload, dating dilemmas, and toxic family environments, we cover it all.
Host Gabby Sanderson is joined by Minaa B., a licensed social worker, mental health educator, wellness coach, and author of 'Owning Our Struggles: A Path to Healing and Finding Community in a Broken World'. Minaa has extensive experience in mental health, having worked in fields specializing in anxiety, depression, and trauma. She’s also the founder of a mental health consulting practice, collaborates with organizations to promote psychological safety, and serves on the Mental Health Advisory Committee for Wondermind, a mental fitness company co-founded by Selena Gomez. Additionally, Minaa is the host of the podcast Mindful With Minaa, where she shares her insights on emotional wellness and healing.
Tune in to hear Gabby and Minaa explore how to face life’s challenges head-on, embrace vulnerability, and build resilience through community care. They discuss toxic productivity in the workplace, navigating difficult family dynamics, and the importance of setting boundaries online. Minaa also offers guidance on accepting our parents' flaws, handling sibling conflicts, and strengthening connections with others and ourselves. This episode is all about taking control of your healing journey to find a healthier, happier you. Listen now to start your path to self-compassion and resilience.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
To follow Minaa B. on Instagram: https://www.instagram.com/minaa_b
Minaa’s Website: https://www.minaab.com/
Order Minaa’s Book from UK: Owning Our Struggles: A Path to Healing and Finding Community in a Broken World
Order Minaa’s Book from US: Owning Our Struggles USA

Cyclical Living: Harnessing our Natural Cycles & Rhythms with Lou Perham

Cyclical living is the practice of aligning with the natural cycles and rhythms present in our lives, whether it’s the seasons, the Moon, your menstrual cycle, or your circadian rhythm. It can also apply to how we approach projects, meetings, or plan activities at work. 
Everything in our environment and bodies operates in cycles—our sleep patterns, hormonal shifts, breathing, and heartbeat. The essence of cyclical living involves being mindful of these rhythms and adapting to the natural ebbs and flows of energy and emotions. For instance, in women's health, cyclical living often focuses on the menstrual cycle, encouraging individuals to adjust energy levels, productivity, self-care, and social activities according to the phases of their cycle (menstruation, follicular, ovulation, and luteal phases).
More broadly, it can be applied to how we engage with seasonal changes—rest and introspection during winter, renewal and activity in spring. Cyclical living promotes tuning into these rhythms to enhance mental, emotional, and physical well-being.
In this episode of The Happier Life Project, host Gabby speaks with Lou Perham, a Menstruality and Cyclical Living Mentor, educator, and speaker. Lou empowers women to embrace their cycles, prioritise rest, and find balance by syncing with life’s natural rhythms. Whether it's the menstrual cycle, lunar phases, or seasonal transitions, Lou uses this framework to guide individuals toward holistic well-being.
Lou shares her powerful story of healing and transformation through cyclical living. At 25, she was diagnosed with PCOS and told it was unlikely she would fulfil her dream of becoming a mother. However, by embracing the cyclical way of life, Lou was able to conceive naturally at 32. Lou offers practical advice on how to integrate cyclical living into daily life and explains its profound benefits for our mental health, highlighting how it reduces stress and burnout by encouraging self-compassion and acceptance of natural energy fluctuations. This approach also fosters greater self-awareness, helping individuals avoid the guilt or frustration that comes from trying to maintain a constant level of productivity.
Tune in to learn all about cyclical living and how this practice can be a transformative way to reconnect with yourself and improve your mental and physical health.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Lou Perham on Instagram: https://www.instagram.com/louperham/For all things Lou Perham: https://linktr.ee/louperhamTo join Lou’s Radical Rest retreat: https://louperham.myflodesk.com/radicalrest
Lou's Free Offerings:Holistic guide to a better cycle: https://louperham.myflodesk.com/bettercycleguideTrack your cycle: https://louperham.myflodesk.com/cycletrackingtoolkitEmbrace more rest: https://louperham.myflodesk.com/embracemorerestCyclical Living Series podcast: https://open.spotify.com/show/0h3b3rNjoGEq281RHpMp8z?si=bceef32fad804da6

Time Management Techniques: Reduce Stress, Anxiety & Overwhelm with Risa Williams

Our approach to managing time deeply impacts productivity and emotional well-being, shaping the levels of guilt, stress, and satisfaction we experience throughout the day. For those struggling with anxiety and stress, managing time can be particularly challenging. The constant sense of never having enough hours to accomplish goals or complete tasks often leading to feelings of overwhelm and frustration.
But what if the real issue isn’t just having too much to do? For many, the key lies in reassessing their relationship with time and learning new strategies - something most of us were never taught in school. With the right tools and techniques, time management can become less stressful and more empowering, helping us to regain control and achieve greater balance.
In this episode of The Happier Life Project, host Gabby Sanderson explores the deep connection between time management and mental health.
Gabby is joined by Risa Williams, a therapist, time management expert, award-winning author, and host of The Motivation Mindset podcast. In her work, Risa shares practical tools to stay motivated and work smarter, not harder, when it comes to managing time.
Risa’s book 'The Ultimate Time Management Toolkit', offers readers methods grounded in CBT, mindfulness, and narrative therapy, empowering them to develop healthy habits and make meaningful changes. With creative worksheets and actionable techniques, the book serves as a guide to overcoming the challenges of time management.
In this conversation, Risa shares practical strategies for setting realistic goals without burning out and provides straightforward motivation hacks to help you stay on track. Gabby and Risa discuss using music as a tool to enhance focus, and look at ways to alleviate the “Morning Dread” that many experience at the start of the day. Risa also reflects on her realization that a key component for those who struggle with anxiety and stress is their relationship with time. A fundamental insight that inspired her to become a time management therapist and write a book on the subject.Plus, Risa shares her thoughts on the pressure we are made to feel to maximize every waking moment, which often leads to taking on too much, and how to avoid that trap.
Feeling overwhelmed with never enough hours in the day? Struggling to keep up with your to-do list? This episode offers simple tactics to reclaim your time and alleviate stress, helping you set achievable goals while maintaining emotional well-being. Tune in and discover how to find balance and structure that supports—not drains—your mental health.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/Risa Williams website: www.risawilliams.comRisa Williams books: https://www.amazon.com/stores/Risa-Williams/author/B00FC0MMIQ

Words of Healing: Navigating Bad Therapy & the Power of Writing with Michelle Thomas

Writing provides a safe space to delve into our thoughts and emotions, explore our relationships, and reflect on our life stories, dreams, and aspirations. It serves as a powerful tool for making sense of our experiences, allowing us to navigate and overcome trauma while facilitating personal growth and change.
Writing therapy, often referred to as journal therapy, is exactly what it sounds like: using writing, typically in a journal, for therapeutic benefits. This approach is low-cost, easily accessible, and incredibly versatile. It can be practiced individually, guided by a mental health professional, or even in a group setting with discussions centered around writing. Additionally, it can serve as a supplement to other forms of therapy.
In this episode of The Happier Life Project, host Gabby Sanderson welcomes back bestselling author Michelle Thomas, known for her book 'My S**t Therapist & Other Mental Health Stories'. Together, they delve into the transformative power of writing as a therapeutic tool.
What to expect... Michelle talks about her passion for writing about mental health and her commitment to incorporating and amplifying others’ stories. She explains how writing has become a vital tool in her self-care toolkit and why it can be a healing resource for everyone, regardless of their writing ability. 
During the conversation, Michelle also gives listeners a glimpse into her upcoming book, set to explore the often-overlooked subject of regret, set for release in 2025. While keeping most details under wraps, Michelle hints at how regret plays a significant role in our emotional landscape and can actually serve as a powerful tool for reflection and personal growth. 
Gabby and Michelle also discuss the challenges of finding a good therapist and the lessons learned from difficult experiences. Plus, they consider Prince Harry’s suggestion to rename 'mental health' as 'mental fitness'—is it just semantics, or could it represent a significant shift? 
Through the act of writing, we can discover our unique voices and gain deeper insights into ourselves. Whether journaling, composing poetry, or simply jotting down thoughts, the written word empowers us to confront our challenges and embrace our journeys. In a world that often feels overwhelming, writing can be a transformative practice that nurtures our mental well-being and enhances our understanding of ourselves.
Whether you're a seasoned writer or just curious about the healing process of writing, this episode offers valuable insights and inspiration. Grab your favourite notebook or simply settle in for an uplifting conversation. 
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Michelle Thomas on Instagram: https://www.instagram.com/msmthomas/To purchase Michelle's book 'My S**t Therapist': https://amzn.eu/d/gy647BV

Sip, Talk, Read, Feed: Coffee Shop Therapy & Book Prescriptions with Michelle Thomas

In the first of two episodes with best-selling author Michelle Thomas, host Gabby Sanderson explores how small, everyday moments can bring joy, healing, and comfort. From the soothing ambiance of coffee shops to the therapeutic calm of spending time with animals, this episode highlights some subtle yet powerful ways to nurture mental wellness.
Michelle Thomas’ first book, 'My S**t Therapist and Other Mental Health Stories', is a raw, heart warming, and sharp-witted exploration of life with mental illness. The book topped the Audible charts, surpassing Michelle Obama and J.K. Rowling to claim the number one spot; and to coincide, Michelle also hosted a podcast under the same name, available on all major platforms.
Gabby and Michelle discuss the mental benefits of cozy coffee spots, the pure pleasure of getting lost in a good book, and the surprising solace found in spending time with animals, like feeding baby goats! Michelle’s candid take on mental health and her personal journey has resonated with many, and in this episode, she shares insights on why these simple acts of self-care can be just as impactful as traditional therapy.
Michelle and Gabby also talk about the importance of finding the right job for you and your wellbeing. And share stories how they both walked away from fancy job titles and companies with kudos, to pursue doing what they love and maintaining a healthier work life balance. 
In part one with Michelle Thomas, discover the power of small, everyday joys in nurturing mental health, and how they may be the unsung heroes of our healing process. Grab your favorite cup of coffee or tea and settle in for a chat that will leave you rethinking the simple, soothing moments in your life... Plus, don’t forget to tune in next week for part two, where Gabby and Michelle dive deeper into therapy experiences and the healing art of writing!
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Michelle Thomas on Instagram: https://www.instagram.com/msmthomas/To purchase My S**t Therapist book: https://amzn.eu/d/gy647BV

From Burnout to Balance: Navigating Stress and Self-Care with Dr Claire Plumbly

Burnout is a deep state of emotional, physical, and mental depletion that stems from prolonged stress, often related to work or overwhelming personal demands.This exhaustion deeply impacts your overall well-being, leading to chronic fatigue, trouble concentrating, irritability, emotional numbness and feeling unable to cope. 
Too many of us soldier on, operating on high levels of stress, pressure and worry until something drastic happens to make us stop and slow down. Pushing too hard on ourselves, we wear busyness as a badge of honour and grapple with feelings of guilt if we are not maximising our productivity. 
Dr Claire, a Clinical Psychologist and Director of Good Therapy Ltd, a psychological therapy centre based online and in Somerset, specialises in trauma related issues. Her expertise includes anxiety, trauma, and burnout. Dr Claire’s debut book ‘Burnout: How to Manage Your Nervous System Before It Manages You’ offers strategies for recognizing and addressing burnout by managing your nervous system, despite the persistent demands of modern life.
In this episode of The Happier Life Project, Dr Claire discusses both the common and less obvious signs of burnout, as well as the severe consequences of pushing through it for too long. Additionally, Dr. Claire and host Gabby explore how overworking has become normalized in today’s society, examining the cultural, societal, and internal pressures that drive us to stay constantly on the go. The burnout expert also suggests some practical strategies for maintaining balance in our ever-demanding world. 
Discover critical insights and practical advice to help you navigate and mitigate the effects of burnout in your life and please leave a review on one of the podcast platforms if you resonated with this conversation and have something you would like to share. 
To download the free My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Dr Claire Plumbly on Instagram: https://www.instagram.com/drclaireplumbly/To follow Dr Claire Plumbly on Linkedin: https://www.linkedin.com/in/drclaireplumbly/Dr Claire’s Website: www.drclaireplumbly.comTo buy Dr Claire’s Burnout book: www.drclaireplumbly.com/burnout-book.
*Dr Claire’s book will be available in the USA under the title ‘The Trauma of Burnout’ from 23rd January 2025. 

Anxious Earth, Anxious Minds: Climate Crisis & Mental Health with Dr Emma Lawrance

In this episode of The Happier Life Project, we explore the powerful connection between climate and mental health, examining how the climate crisis impacts our emotional well-being and the vital role a healthy planet plays in maintaining our mental health. Terms like ‘eco-anxiety,’ ‘environmental doom,’ ‘ecological grief,’ and ‘eco-guilt’ capture the psychological toll that environmental degradation and climate change are having on individuals and communities worldwide. This is why caring for the climate is so deeply intertwined with caring for our own mental health and the well-being of our communities.
Dr Emma Lawrance leads the Climate Cares Centre, where she collaborates with diverse experts to explore the connections between climate change and mental health, including through the Connecting Climate Minds global initiative. As the Mental Health Innovations Fellow at the Institute of Global Health Innovation, Emma directs the mental health strategy, focusing on digital mental health support and the Climate Cares program. With degrees in physics, chemistry, science communications, and neuroscience, Emma is passionate about the outdoors, especially in her native Adelaide Hills.
This conversation emphasizes the urgent need to protect our planet - not just for its sake, but for the essential role it plays in protecting our well-being. Dr Emma joins host Gabby to explore the emotional challenges of navigating a changing world. Together, they discuss how we can better educate ourselves and offer compassion to those affected.
Tune in to discover the deep connection between a healthy planet and a healthy mind, and the small, meaningful actions we can take to help slow the climate crisis, and foster healing for the Earth... and therefore ourselves.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfConnecting Climate Minds Global Online Hub: hub.connectingclimateminds.orgClimate Cares Twitter: @ClimateCaresClimate Cares LinkedIn: https://www.linkedin.com/company/climate-cares-imperial-college-london/Climate Cares website: https://www.imperial.ac.uk/climate-cares/Dr Emma Twitter: @Emma_L_LawranceDr Emma LinkedIn: https://www.linkedin.com/in/emma-lawrance-5a93b468/

Owning Your Story: Accessing The Therapist Within with Owen O’Kane

Season 3 of The Happier Life Project kicks off with the return of renowned psychotherapist and best-selling author, Owen O’Kane. Known for his transformative books, including ‘Ten to Zen’, ‘Ten Times Happier’, and ‘How to Be Your Own Therapist', Owen shares practical strategies for managing anxiety, stress, and other mental health challenges.
In this episode, Owen delves into the powerful role of personal storytelling in mental health. He explains how sharing your experiences with trusted loved ones can facilitate emotional release, foster resilience, and combat stigma. Drawing from his book ‘How To be Your Own Therapist’ Owen offers some simple entry points into accessing the therapist in you, emphasising the importance of owning and making peace with your story as the first step in self-therapy.
With over 25 years of experience, including his role as a former NHS Mental Health Clinical Lead, Owen brings a wealth of knowledge and advice to this discussion. Tune in to learn how to unlock better mental health and continue your journey toward a happier, healthier, more balanced life.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfFor all things Owen O’Kane: https://www.owenokane.com/To register for ‘A Life Less Anxious’ Owen’s 6-Week Anxiety Workshop starting on Monday 7th October 2024 @ 7pm UK time: https://www.alifelessanxious.co.uk/To follow Owen O’Kane on Instagram: https://www.instagram.com/owenokaneten