The Happier Life Project

Bonus: Closing 2025 with Care - Your End of Year Mental Health Check-In with Gabby Sanderson

As we close out 2025, this final episode of The Happier Life Project takes a compassionate look back at a year that felt undeniably heavy for so many. With political tension, rapid leaps in AI, global conflict and a relentless cost-of-living crisis, it’s no surprise that rates of anxiety and depression have soared worldwide. 
In this reflective bonus episode, Gabby explores the emotional toll of a turbulent year, and the unexpected clarity it can bring. Through the conversations held on this podcast, personal experiences, and even a year-end yoga class themed around shedding old skin for the Year of the Snake, Gabby invites listeners to consider what they’re ready to release before stepping into 2026. Perfectionism, people-pleasing, carrying everything alone; what are you finally putting down?
Plus, you’ll hear highlights from her conversation with Reverend and the Makers’ Jon McClure, recorded this time last year, where they discuss loneliness at Christmas, mixed seasonal emotions, and why dancing and music can be powerful tools for mental health. 
It’s a gentle, grounding close to the year, and a reminder you don’t have to earn rest with exhaustion. The Happier Life Project returns on January 1st 2026 with something special: a daily happiness hack every day throughout the month.
If you're feeling suicidal, lonely, or depressed, the Samaritans helpline is available 24/7 at 116 123, including on Christmas Day. You can also use a text-based option like "Hey Sam" a mental health support text line for young people, by texting 439-726.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
 

Festive Season, Silent Struggles: The Connection Episode Everyone Needs to Hear with Dr Richard Pile

According to the World Health Organization, loneliness is now recognised as a pressing global health threat. Research shows that chronic loneliness carries the same health risk as smoking 15 cigarettes a day and can reduce life expectancy by up to 30 percent.
As host Gabby reflects, the festive season can be one of the hardest times of the year for many. While Christmas is sold to us as joyful, warm, and deeply connected, for some it magnifies feelings of isolation instead.
A UK survey found that 17% of people feel lonelier during the holidays, even when surrounded by loved ones. The gap between the expectation of celebration and the reality of personal circumstances can intensify sadness, anxiety, and disconnection, making December a particularly heavy month for those already struggling.
In this episode — a conversation recorded 18 months ago but more relevant than ever — Gabby speaks with Dr Richard Pile, a GP specialising in lifestyle medicine and cardiology, as well as an author, TEDx speaker, podcaster, mentor, and coach. Together, they explore what loneliness really is, how it manifests not only emotionally but physically, and the subtle ways it can shape our behaviour and daily routines.
Dr Richard shares the signs to look out for in ourselves and others, and why nurturing the relationships we already have is so vital. He also offers practical steps for forming new connections, finding like-minded people in our communities, and accessing NHS social prescribers — a free service designed to link people with activities and groups that support wellbeing.
As the festive season approaches, Gabby invites listeners to take one small, meaningful action: reach out to someone who might be struggling. A simple message, phone call, or invitation for coffee can make a profound difference. This episode is a reminder that choosing connection over isolation not only eases another person’s burden, but strengthens our own sense of belonging.
To download the My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
For more information on Dr Richard Pile and his services: https://feelgoodforlife.uk/
To watch Dr Richard’s TedX talk on Loneliness: https://youtu.be/sPsvOd-kwVU?
si=dAIYYR_E_ukAhcyg

Bonus: 8 Tools to Keep a Calm Christmas with Gabby Sanderson

The festive period can be a beautiful time of year, but it can also be incredibly challenging. Routines change, expectations rise, social calendars fill up, people feel financial pressure, and old family dynamics often resurface. Many of us end up emotionally stretched and overwhelmed long before the big day arrives.
So in this episode, host Gabby Sanderson shares "Tools to Keep a Calm Christmas" eight simple, effective tools to help you stay grounded, protected, and emotionally steady over the holidays. You can try them all, or choose the ones that feel right for you. And at the end of the episode, there’s a short grounding meditation to help you reset.
Tool 1: The Boundaries ResetProtect your energy by saying no when you need to, and choosing plans that genuinely support your wellbeing.Tool 2: Letting Go of the ‘Perfect Christmas’ MythRelease the pressure to create a flawless holiday — real, imperfect Christmases are often the calmest and most meaningful.Tool 3: Anchoring Your Nervous SystemUse quick grounding techniques like slow breathing, softening your shoulders, or stepping outside to bring your body back into calm. Gabby guides you into an exercise. Tool 4: The Money-Pressure DiffuserTake the financial stress down by setting clear spending limits and remembering that thoughtfulness matters far more than cost.Tool 5: A Plan for Loneliness (Even If You’re Surrounded by People)Create gentle structure, small moments of connection, and comforting rituals to support yourself if the season feels emotionally heavy.Tool 6: The Family Dynamics ShieldNotice old patterns, stay grounded, and remind yourself that you can choose your responses, even in challenging family situations.Tool 7: The “Good Enough” Christmas ReframeLet “good enough” be the goal — good enough food, good enough plans, good enough energy — and allow that to be more than enough.Tool 8: Easing the Pressure of the New YearYou don’t need resolutions or reinvention; a softer approach with light reflection and gentle intentions can ease the transition into January.
Tune in now for a calm, grounding, and supportive listen — and give yourself the gentlest Christmas you can.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
 

Clearer Water, Clearer Mind… Small Sips Toward a Healthier You with Dr. Sherri A. Mason

Microplastics are in most of the water we drink, but what does that mean for our health and wellbeing? In this episode of The Happier Life Project, host Gabby Sanderson sits down with Dr. Sherri “Sam” Mason, one of the world’s leading researchers on plastic pollution, to uncover the truth about what’s in our tap and bottled water. 
Together they explore how microplastics affect our bodies and minds, and the small but powerful steps we can take to protect ourselves and the planet. If you’ve been noticing conversations around microplastics and wondering what they mean for your health, or if you’re simply trying to make more informed, empowered choices; this episode will give you a grounded, hopeful place to start.
Dr. Mason’s groundbreaking research not only revealed the widespread presence of microplastics in freshwater systems but also helped shape legislation like the Microbeads-Free Water Act. Her work has been featured across major outlets including the BBC, The Guardian, and The New York Times, sparking global awareness about the hidden costs of plastic pollution. In this episode, she explains how science is catching up to the scale of the problem, and why understanding it is the first step toward change.
Beyond the science, this conversation is about empowerment. You’ll hear how reconnecting and protecting the environment can ease stress, restore a sense of agency, and inspire resilience in the face of overwhelming headlines. Most importantly, you’ll walk away with practical, realistic steps to reduce your exposure and consumption of microplastics; proving that small, consistent actions really do add up to a healthier body, a clearer mind, and a happier life.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
Dr. SAM’s website: https://www.sherrimason.com/
Sam’s recommendations to learn more on the subject:https://www.beyondplastics.org/
https://www.plasticpollutioncoalition.org/
https://www.5gyres.org/
 

Bonus: Cuffing Season — How to Navigate Winter Loneliness & Stay Emotionally Strong with Dr Marianne Trent

As the nights grow longer and temperatures drop, many people find themselves drawn to the idea of "cuffing season", the tendency to seek short‑term relationships during the winter months. In this conversation, host Gabby Sanderson and Dr Marianne Trent unpack the psychology behind this seasonal phenomenon, exploring why loneliness can intensify around the festive season and how societal expectations may heighten feelings of isolation. Together, they highlight the importance of self‑worth, emotional well‑being, and honoring your own needs during this time.
Dr Marianne Trent is a qualified clinical psychologist specialising in grief and trauma. She is the author of The Grief Collective and the host of the award-winning Aspiring Psychologist Podcast. She brings a compassionate, human approach to all of her work, including the thoughtful guidance shared in this episode.
Whether you’re curious about the science of connection or looking for practical strategies to navigate seasonal loneliness, this episode offers insights and takeaways to support your emotional well-being.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Dr Marianne Trent on Instagram: https://www.instagram.com/drmariannetrent/
Dr Marianne’s website: https://www.goodthinkingpsychology.co.uk/
Aspiring psychologists:  https://www.aspiring-psychologist.co.uk/
 

The Consent Conversation: Boundaries, Desire, Pressure & People Pleasing with Dr Nina Burrowes

Content warning: This episode contains potentially distressing content on the subject of sexual consent and blurred boundaries. Although this has been handled sensitively and compassionately, listeners who feel triggered by this content may wish to skip this episode or listen at a time when they feel ready.
In this episode of The Happier Life Project, Gabby sits down with Dr. Nina Burrowes;  psychologist, author, activist, and founder of The Consent Collective and Safe Workplace Culture. With years of experience working with offenders, survivors, universities, and organisations, Nina brings a calm, grounded voice to one of the most misunderstood topics: consent.
Consent is often framed as a simple moral choice, a “good” or “bad” behaviour. But as Nina explains, consent is not a virtue. It’s a skill. A skill we can learn, practise, and get better at. And when we do, our interactions become clearer, kinder, more connected, and more enjoyable.
In this conversation, Nina explains why consent is so much more complex than a straightforward “yes” or “no,” and why misunderstandings remain so common. From the pressures students face at university, to the influence of desire, people-pleasing, and uncertainty in new relationships, Nina unpacks the many reasons we sometimes agree to things that don’t feel right, and why only we can be the true experts of our own bodies.
With the festive season approaching, Gabby and Dr Nina also look at how alcohol, office parties, and blurred social settings can distort boundaries and complicate communication. Nina helps make sense of inappropriate behaviour in workplace environments, why harassment persists, and how we can stay connected to ourselves when situations feel murky or uncomfortable.
Ultimately, this episode is about embracing consent as a form of communication, understanding our own signals, expressing our needs with confidence, and creating environments where people feel respected and empowered. Whether you’re navigating dating, university life, or the upcoming Christmas party season, this is a compassionate, practical guide to recognising your boundaries, honouring them, and supporting others to do the same.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
The Consent Collective: https://www.consentcollective.com/
Safe Workplace Culture: https://www.safeworkplaceculture.com/
Free self-help resource: The courage to be me

Bonus: What It Means to SELF CARE & Embracing the Seasons of Change with Chlo Hodgkinson

In this bonus episode of The Happier Life Project, Gabby Sanderson talks with Chlo Hodgkinson from My Possible Self about something we all need, but often neglect: self-care.
Just like the year moves through spring, summer, autumn, and winter, our emotions move in seasons too. Some phases energise us, others slow us down. Some feel expansive, others like shedding old layers. And too often, we judge ourselves for not feeling the same all year round.
With the holiday season approaching, stress and emotions can feel heightened. Gabby and Chlo explore why honouring these inner seasons isn’t just self-care, it’s essential for our wellbeing. They share practical advice and relatable reflections on how self-care has helped them get through tough times and navigate change.
From National Self-Care Week and gratitude practices, to reflecting on the year and preparing for the holidays, this conversation offers guidance on listening to your needs and caring for yourself in a sustainable, gentle way... no matter what season you’re in.
To download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/To follow Chlo Hodgkinson on Instagram: https://www.instagram.com/chlohodgkinson/
 

Living with Headaches & Migraine and Finding Relief with Dr Katy Munro

Headaches and migraine are often dismissed as minor annoyances, but for millions of people, they are debilitating conditions that affect every aspect of life. In this episode of The Happier Life Project, Gabby Sanderson sits down with Dr Katy Munro, Senior Headache Specialist at the National Migraine Centre, to explore the complex world of headaches and migraine.
Dr Munro explains what headaches and migraine really are, how they differ, and why migraine is far more than just a severe headache. She sheds light on the multiple symptoms of migraine, the stigma that often surrounds it, and the challenges sufferers face in daily life. The conversation then dives into the connection between migraine and mental health, exploring why conditions such as anxiety and depression are common among those living with migraine.
Gabby and Dr Munro discuss practical strategies for managing migraine, including identifying triggers, making lifestyle adjustments around sleep, diet, and stress, and seeking appropriate medical care. Dr Munro emphasizes how education and awareness, for both patients and healthcare providers, can transform the experience of living with migraine and improve quality of life. She also shares how the National Migraine Centre offers support, resources, and consultations for migraine sufferers.
Dr Munro was an NHS GP and now works as Senior Headache Specialist at the National Migraine Centre, a charity offering consultations on a prepay or voluntary donation basis. She co-founded and hosts the Heads Up podcast and is the author of Managing Your Migraine (Penguin Life Expert Series). A migraine sufferer herself, Dr Munro is passionate about raising awareness and improving care for those living with this debilitating condition.
Tune in to gain expert guidance, insights and practical advice for anyone living with migraine or supporting someone who is.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow the National Migraine Centre on Instagram: https://www.instagram.com/national_migraine_centre/
To follow Dr Katy on Instagram: https://www.instagram.com/migrainedoc/
National Migraine Centre Website: https://www.nationalmigrainecentre.org.uk/
Head’s Up podcast: https://www.nationalmigrainecentre.org.uk/understanding-migraine/heads-up-podcast/
Dr Katy Munro’s book: Managing Your Migraine

Bonus: Yoga Without Borders - Changing Futures One Breath at a Time with Gopala Amir Yaffa

This bonus edition of The Happier Life Project shines a spotlight on a remarkable collaboration bringing yoga, education, and empowerment to children in India. Host Gabby Sanderson welcomes Gopala Amir Yaffa, the visionary behind Rainbow Yoga, whose journey from Hindu monk to father and global yoga educator has inspired communities across more than 40 countries.
Gopala’s approach to yoga is playful, social, and deeply connected, rooted in the belief that love and human connection are the most powerful agents of change. Partnering with Yoga Gives Back and Edu-GIRLS, he is helping transform yoga into a tool for resilience, confidence, and joy for underprivileged children in the birthplace of yoga.
Listeners will hear the impact of teaching yoga to young people, how this partnership is reshaping lives, and the global support making it possible. In a special announcement, Gopala shares that our very own host and yogi Gabby will join the project in February 2026, living and teaching at the school in India.An inspiring episode that celebrates the heart, magic, and transformative power of yoga in building brighter futures.
To support the cause, follow Gabby’s journey and make a donation: https://gofund.me/b1321cd12
 
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Rainbow Kids on Instagram: https://www.instagram.com/rainbowkidsyoga/
Rainbow Kids website: https://www.rainbowyogatraining.com/
Yoga Gives Back Instagram: https://www.instagram.com/yogagivesback/
Yoga Gives Back website: https://yogagivesback.org/
EDU Girls Instagram: https://www.instagram.com/edugirls/
EDU Girls website: https://edugirls.org/
 
This project is made possible through a partnership between three incredible organizations, each bringing something unique:
Rainbow Kids YogaRainbow Kids Yoga makes yoga fun, creative, and interactive for children, teens, and families. They also offer comprehensive teacher training programs for individuals who want to teach yoga to children. Gabby is a graduate of their TTC.Yoga Gives BackYoga Gives Back is a global nonprofit that mobilizes the yoga community to support women and children in India through education, microloans, and empowerment programs. They transform the gratitude that yoga inspires into direct action, uplifting lives and creating opportunities for those who need it most.Edu-GIRLSEdu-GIRLS provides free, high-quality education for underprivileged girls in India, from preschool to university. They believe every girl deserves access to education and the chance to shape her own future.
Together, these organizations form the foundation of Yoga Without Borders; blending yoga, education, and empowerment into one life-changing experience.

From Compulsion to Creativity, Connection & Calm with Liz Atkin

This powerful episode of The Happier Life Project explores the healing potential of creativity and self-expression with artist, educator, and mental health advocate Liz Atkin — a woman who has transformed her experience of Compulsive Skin Picking and anxiety into extraordinary works of art, compassion, and connection.
Liz’s story is one of resilience and reinvention. Once a dancer, she discovered drawing as a way to self-soothe during her daily commute — a practice that soon became both her therapy and her calling. Through her project #CompulsiveCharcoal, Liz has gifted over 18,000 free charcoal drawings to commuters around the world — from London and New York to Singapore and Cologne — sparking conversations about mental health in the most unexpected places.
Her work has been exhibited internationally and is held permanently in the Wellcome Collection, South London and Maudsley NHS Trust, Derby Museum, and the Bethlem Gallery Collection. Liz also teaches in schools, hospitals, hospices, prisons, and universities, and is an ambassador for The Big Draw, the world’s largest drawing festival celebrating creativity for health and wellbeing.
In this episode, Liz shares her compelling story — from the moment she first realised she was a skin picker to how it affected her quality of life and emotional wellbeing. She also talks about the coping strategies she tried, what led her to begin drawing on public transport to self-soothe, and the birth of her global initiative, #CompulsiveCharcoal. Host Gabby asks Liz about the emotional reality of living with a compulsion, her international work teaching art in schools, hospitals, and prisons, and why creativity is essential for mental health and wellbeing.
A moving and inspiring listen about turning pain into purpose — and how creativity can become one of the most powerful tools for healing and human connection.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Liz Atkin on Instagram: https://www.instagram.com/liz_atkin/
To check out Liz’s art and information on exhibitions:  www.lizatkin.com