The Happier Life Project

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

Tracing Emotion: Pathways to Root Healing with Keith Hodge

Emotional memories imprinted in our bodies can persist for years, impacting our physical and psychological well-being. Emotion tracking allows us to measure and assess our emotional states over time, serving as a valuable tool for both individuals and therapists to monitor mood and feelings. However, when difficult emotions repeatedly resurface, the challenge becomes breaking this cycle, freeing ourselves from triggers, and resolving the root of the problem.
Keith Hodge is an international healer and the founder of Intuity International. Keith specialises in root healing, a system he designed to help clients address and heal the deepest layers that are obstructing them from living a fulfilling life. Keith firmly believes that by identifying and releasing long-held trapped emotions, individuals can move forward and build a life they love.
Keith is a highly qualified hypnotherapist, energy healer and has a degree in acupuncture. With years of experience running two clinics and seeing 20-25 people a week, Keith has consistently focused on what will make the biggest difference for his clients in the shortest time. This dedication led to the creation of the root healing system. 
Tracing emotions bring the subconscious to light. Emotional tracing is a crucial resource for enhancing self-awareness, emotional regulation, and overall mental health. Keith's unique method follows the emotional trail, steered by the emotions his clients struggle with, rather than their memories, to reach the core wound.When the root of the emotion is brought to the surface, issues such as lack of confidence and self-esteem, anxiety, fear of judgement, relationship troubles, or problems combating boredom and procrastination become easier to address and resolve, and we are no longer ruled by our past experiences.
In the final episode of season two of The Happier Life Project podcast, Keith discusses with host Gabby Sanderson what led to the creation of his root healing system. He shares how his personal battle with chronic fatigue syndrome in his twenties shifted his path from a corporate career, to a journey of healing and exploration into alternative therapies.
Keith explains why he believes trapped emotions, without fail, lead to the root of most problems, and how these emotional wounds can hold us back. Keith also talks about some of the most common ‘presenting protections’ he sees in his clients, which are ways we have learned to cope or suppress difficult emotions. 
Keith has facilitated training and retreats around the world including the United States, Europe, the UK, Indonesia, and online. Keith shares some examples of successful case studies plus, offers some simple entry points for exploring his method on your own.
The content of the podcast  is for informational and educational purposes only and should not be considered as a substitute for professional or medical advice. The Priory Healthcare are not involved in the production or content of this podcast. 
The Happier Life Project will return in September with Season 3 of the podcast. 
To download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfFor more information on Keith Hodge and Intuity International: https://intuityinternational.com/To explore Intuity International’s free programs: https://intuityinternational.com/free-toolsTo follow Intuity on Instagram: https://www.instagram.com/intuity_healing/

Mindful Shift: How to Become Less Mindless to Live Better with Ellen J. Langer

Mindfulness is the natural human ability to be completely present, fully aware of our location and actions, and not excessively reactive or overwhelmed by what’s happening around us. We all understand mindfulness can result in better mental health, but it can be challenging with the distractions of modern life. The human mind tends to wander and frequently gets lost in thoughts about the past or future, making it hard to stay present.
If you think practising mindfulness must involve being in a meditative state and include an activity such as breathwork, journaling or the raisin exercise (one of the most basic and widely used mindfulness methods which involves focussing your attention on each of your senses as you eat a raisin), today’s prestigious guest disagrees. 
Ellen J. Langer is a distinguished professor of psychology at Harvard University. In 1981, she made history as the first woman to receive tenure in psychology at Harvard. Ellen’s lifetime of expertise and trailblazing research in the field of mindfulness focuses on the psychology of control, decision making, ageing, and mindfulness theory; which has led to numerous academic honours.
Ellen J. Langer is the author of eleven books, including the international bestseller 'Mindfulness', which has been translated into fifteen languages, and 'Counterclockwise: Mindful Health and the Power of Possibility'. Most recently, she is the author of 'The Mindful Body: Thinking Our Way to Chronic Health' which delves into the transformative potential of mindfulness for improving health. Dr. Ellen is also the author of more than 200 research articles and her revolutionary experiments in social psychology have earned her inclusion in The New York Times Magazine’s 'Year in Ideas' issue. 
Ellen believes through her findings “we’re typically trying to solve today’s problems with yesterday’s solution” and “most of us are mindless, most of the time”. Meaning the limits we assume are real - are artificial - and that we don't have to accept them at all.
Talking to Gabby Sanderson, host of The Happier Life Project, Ellen shares the results of some of her groundbreaking studies. Demonstrating the power the mind has on the body and how what we believe, can be a self-fulfilling prophecy. Especially when it comes to our health and happiness. The renowned ‘mother of mindfulness’ explains why we must pay attention to context and variability, and not necessarily accept ‘the rule’ to anything. She also talks about how we can wake up and overcome mental laziness, therefore not succumbing to outcomes we are led to presume must be the one and only truth. Such as becoming more forgetful as we get older, or being unable to do something because of (insert belief)… As Ellen says in this conversation, “one plus one does not always equal two”. 
So can we really defy the ageing process, or at least slow it down, just by just harnessing the power of belief? Can we think ourself more toned and fit, and even lose weight, by simply believing it?! Ellen's research and studies conclude the answer is yes. If we embrace the idea of mind-body unity, new possibilities for controlling our health become available to us. 
To download the My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfFor more information on Ellen J. Langer and her work: https://www.ellenlanger.me/To follow Dr. Ellen Langer on Instagram: https://www.instagram.com/ellenjlanger/

Alone Together: Understanding the Quiet Struggle of Loneliness with Dr Richard Pile

Sometimes it can be difficult to admit we are lonely. Experiencing loneliness from time to time is a normal part of life; but when loneliness is severe, or persists over an extended period, it can have a detrimental impact on our mental health. 
Some ways loneliness can be experienced are:emotional loneliness – a lack of emotional attachment to someone like a close friend or partnersocial loneliness – a lack of friends to go out with, or who share our hobbies or interestsexistential loneliness – a sense of being in a room of people you know and still feeling alone
According to the World Health Organization, loneliness is a pressing global health threat, heightened by the pandemic. Research has shown that severe loneliness poses the same health risk as smoking 15 cigarettes a day. And the demographic most affected by loneliness is not (as you might assume) the elderly, but 16 to 24 year olds. 
We often discuss the emotional aspects of loneliness, such as feeling low, isolated or disconnected, but loneliness can also manifest through physical symptoms and affect our behaviour. For instance, you may get nervous about or avoid going to social events, change your daily routines, like stop cooking for yourself, caring about your appearance or getting up early, or you may find it difficult to get to sleep or stay asleep.
Dr Richard Pile is a GP specialising in lifestyle medicine and cardiology. Also an author, blogger, podcaster, mentor and coach, Dr Richard’s TedX talk titled ‘The Dangers of Loneliness’ offers an eye opening, research backed, insight into the physical and mental health consequences of prolonged loneliness. 
Talking to host Gabby, Dr Richard defines loneliness, the causes and effects. The ‘Fit For Purpose’ author also discusses what signs to look out for, both within ourselves, and in others, that may indicate we are chronically lonely. Then he suggests practical steps towards forming new connections and reducing isolation.
Dr Richard stresses why nurturing the relationships and connections we already have is so important, and shares some ideas about how we might go on to find more people who are like-minded within our local community. Gabby and Dr Richard discuss the role loneliness plays in our mental health and how the two are so interlinked. Dr Richard also explains how finding purpose in our lives is a great antidote to feeling lonely and where to find our nearest 'social prescribers'. A free NHS service set up that connects people to activities, groups, and services in their community to meet the practical, social, and emotional needs that affect their health and wellbeing.
To download the My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfFor 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