The Happier Life Project

More Than a Bad Habit: Solutions for Skin Picking, Hair Pulling & other BFRBs with Nathan Peterson

Do you struggle with skin picking, hair pulling, nail biting, or other repetitive behaviors you just can’t seem to stop? These actions, known as Body Focused Repetitive Behaviors (BFRBs), go far beyond “bad habits” and can have deep emotional and psychological roots. But what causes them? And more importantly, how can they be managed?
In this episode of The Happier Life Project, licensed therapist and BFRBs specialist Nathan Peterson joins us to explore the complexities of these compulsive behaviors. With years of experience working in mental health clinics, hospitals, schools, and his private practice in Texas, Nathan has dedicated his career to helping people navigate OCD, anxiety, tics, Tourette’s, and BFRBs. He also runs a popular OCD and anxiety YouTube channel, providing education and hope to millions.
BFRBs often serve as coping mechanisms for stress, anxiety, boredom, or perfectionism, but they can also occur without conscious awareness. These repetitive self-grooming behaviors impact daily life and can be physically harmful, leading to hair loss, skin infections, and scarring. The emotional consequences range from shame and self-consciousness to anxiety, depression, and body dysmorphic disorder.
In this episode, we explore what makes a BFRB problematic. Is it a symptom of something deeper, such as anxiety, depression, ADHD, or OCD, or rather an isolated issue? Are BFRBs hereditary—can the repetitive compulsion be passed down? We also examine the connection between skin picking and perfectionism, along with the deeper psychological and emotional factors that drive these behaviors. Plus, we take a closer look at the role of compulsions and frustration in maintaining BFRBs, how can they be treated, or perhaps even accepted, and practical strategies for managing and resisting the urge to pick, pull, bite, or chew.
If you're seeking answers and support, this episode is packed with insights to help you take control of your BFRB or support someone you know who struggles with this condition.
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 Nate on Instagram: www.instagram.com/ocdandanxietyonline
Nate’s self-directed course for hair-pulling/skin-picking:  www.ocd-anxiety.com
Nate’s YouTube channel: www.youtube.com/ocdandanxiety
 
The most common Body Focused Repetitive Behaviors (BFRBs) include:
Trichotillomania (Hair-Pulling Disorder) – Compulsively pulling out hair from the scalp, eyebrows, eyelashes, or other areas of the body.Dermatillomania (Skin-Picking Disorder/Excoriation Disorder) – Repeatedly picking at the skin, often leading to wounds, scarring, or infections.Onychophagia (Chronic Nail Biting) – Habitual nail biting that can cause damage to the nails and surrounding skin.Lip Biting (Lip Chewing Disorder) – Biting or chewing on the lips, sometimes to the point of causing sores or bleeding.Cheek Biting (Morsicatio Buccarum) – Biting the inside of the cheeks, leading to irritation, sores, or thickened skin.Rhinotillexomania (Compulsive Nose Picking) – Frequent and intense nose picking that can result in nasal damage or infections.

PMDD: Understanding & Managing Premenstrual Dysphoric Disorder with Sharryn Muir

Premenstrual Dysphoric Disorder (PMDD) is a severe and often debilitating condition that affects millions of women worldwide. Unlike typical PMS, PMDD can trigger extreme mood swings, intense depression, anxiety, rage, and overwhelming physical symptoms, making daily life feel unbearable. Despite its profound impact, PMDD remains widely misunderstood, frequently misdiagnosed, and often dismissed by medical professionals, leaving many women feeling isolated and without answers.
In this episode of The Happier Life Project, host Gabby Sanderson speaks with Sharryn Muir, a clinical psychologist who has dedicated her career to working exclusively with clients experiencing PMDD and menopause. As the founder of the Northern Psychology Centre in Australia, Sharryn has been at the forefront of educating doctors, conducting public seminars, and developing a PMDD treatment app to help women who struggle to access professional support. Her passion for this work comes from personal experience, having faced the challenges of PMDD herself.
Gabby and Sharryn explore the harsh realities of PMDD, from its severe emotional and physical toll to the frustrating lack of awareness in the medical community. They discuss who is most at risk, why so many women go undiagnosed for years, and the latest medical treatment options available, including how effective they really are. Sharryn also opens up about her own journey with PMDD, what finally helped her, and why she’s committed to breaking the stigma and ensuring better treatment for those suffering.
If you or someone you know has been affected by PMDD, or if you experience debilitating symptoms related to your menstrual cycle for half of every month, this episode offers vital insight, expert knowledge, and the reassurance that you are not alone. Tune in for an honest, informative, and much-needed conversation about a condition that deserves more recognition and support.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
Links for support and education on PMDD and how to reach Sharryn Muir:
International Association for Premenstrual Disorders (IAPMD)www.iapmd.org
PMDD Treatment App (for Apple)https://apps.apple.com/au/app/pmdd-treatment/id1568467292
PMDD Treatment App (for Android)https://play.google.com/store/apps/details?id=com.app.pmddtreatment
Northern Psychology Centrehttps://www.northernpsychology.org/sharryn-muir
HER Centre Australia (Monash Alfred Research Centre)https://www.monash.edu/medicine/her-centre

Slowing Down on Purpose: Gabby on Hustle Culture, Panic Attacks & Workaholism with Risa Williams

In this special episode of The Happier Life Project, the tables are turned as host Gabby Sanderson steps into the guest seat. Interviewed by psychotherapist, time management coach, and author Risa Williams (Get Stuff Done Without the Stress), Gabby shares her personal journey through the highs and lows of working in media and tech—where relentless hustle came at a steep cost.
Together, they dive into the dangers of hustle culture, the pressure to always be “on,” and the moment Gabby realized she was burning out. She opens up about how pushing too hard led to panic attacks, a panic disorder diagnosis, and the difficult but necessary decision to slow down on purpose.
This interview was originally recorded for Risa’s award winning podcast “The Motivation Mindset”. To celebrate the release of Risa’s new book “Get Stuff Done Without the Stress,” as this interview covers a lot of topics from the book, Risa kindly allowed us to share it with you here. 
If you've ever felt trapped in the grind or struggled to find balance, you will relate to Gabby’s story. Tune in for real talk, hard-earned lessons, and practical insights on how to reclaim your time and mental well-being.
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 Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/
Risa Williams website: www.risawilliams.com
Risa’s book Get Stuff Done Without The Stress: https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874/

Unseen Childhood Scars: Healing from Complex PTSD with Linda Meredith

Developmental trauma refers to the impact of early, repeated trauma and loss within a child’s most important relationships. This typically occurs in the earliest years of life. This kind of trauma isn’t always loud or obvious. It can be subtle; emotional neglect we don’t remember, an abandonment wound that lingers beneath the surface, or toxic stress that quietly eats away. All of this we carry into adulthood, taking a toll on our well-being.
Developmental trauma occurring before the age of five—officially termed childhood developmental trauma—falls under the broader category of complex trauma, also known as Complex PTSD (CPTSD). Its effects can last a lifetime. While it often stems from childhood, complex trauma can also develop through repeated distressing experiences in adulthood. The weight of unresolved trauma can manifest in our bodies, our relationships, and our mental health... without us even realizing its origin.
Guest Linda Meredith, is a highly respected leader in trauma recovery, renowned for her innovative approaches to Complex PTSD (CPTSD) healing. As an accredited Pioneer Training Provider and Clinical Complex Trauma Professional, Linda coaches and educates individuals globally. She is the founder of Healing from Complex PTSD and holds several significant firsts in the field, including being Australia’s first Certified Trauma Recovery Coach and Supervisor, the world’s first Advanced NPE Trauma Recovery Coach, and the CEO of the International Complex Trauma Association.
Speaking with host Gabby Sanderson, Linda unpacks the difference between PTSD and Complex PTSD, also breaking down how childhood developmental trauma can manifest in our lives. Linda highlights the importance of protecting ourselves from people we don’t fully know or trust, explaining why setting boundaries around vulnerability is crucial whilst on your complex trauma recovery journey.
Healing from trauma isn’t about fixing what’s broken, it’s about reclaiming the lost parts of ourselves. Linda believes Complex PTSD recovery is possible and happens one step at a time. The complex trauma expert also shares a couple of simple techniques to calm the nervous system after being triggered, and opens up about her own journey with CPTSD. At 38, suppressed childhood trauma surfaced, leaving her bedridden and unable to walk, talk, bathe, or feed herself—requiring full-time care. With incredible determination, Linda began rebuilding her abilities, ultimately transforming her own recovery into a mission to help others never have to face the long recovery she did.
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 Linda Meredith on Instagram: https://www.instagram.com/healingfromcomplexptsd/Linda’s Website: https://www.cptsdeducation.com/Linda’s free Complex Trauma Peer Support Group on Facebook: https://www.facebook.com/groups/complextptsd/

Cultivating Confidence: Building Resilience, Boundaries & Connection with Minaa B.

Confidence is a word we hear often, but what does it really mean—and why is it so elusive? Psychologists suggest that up to 50% of the traits linked to confidence may be inherited, but genes are just one piece of the puzzle. Cultural influences, childhood experiences, societal pressures, and even the impact of social media shape how we see ourselves and how much we trust in our abilities. Add to that family expectations and media messages that fuel insecurities, and it’s no wonder confidence feels out of reach for so many of us.
True confidence isn’t about arrogance or feeling superior. It’s a quiet, secure belief in yourself and your capabilities. And while some people might find confidence comes naturally, for others, it takes intentional work. That’s where guest, Minaa B., comes in. Minaa is a mental health educator, speaker, and author of the transformative book 'Owning Our Struggles: A Path to Healing and Finding Community in a Broken World'. She’s also the founder of I’m So Mature, a media company blending pop culture, music, and personal healing. With over a decade of clinical experience, Minaa helps others cultivate confidence, self-care, and self-advocacy through the lens of boundaries and community care.
In this episode, host Gabby Sanderson chats with Minaa about what it really takes to build confidence—and why it’s something we must work at. Together, they explore how to recover when life knocks your confidence, build mental resilience, and set healthier boundaries in relationships. Minaa also explains why facing fear and taking risks are essential to personal growth and connection. Plus, Minaa breaks-down how we end up creating our own anxiety when we compare ourselves to others.Tune in for an inspiring conversation that’s not just about confidence but about reclaiming your sense of self and finding the courage to be seen.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Minaa B. on Instagram: https://www.instagram.com/minaa_bMinaa’s Website: https://www.minaab.com/

Masterclass: Unhook and Let Go of Unhelpful Thoughts with Dr. Russ Harris

We all experience negative thoughts—those persistent voices in our heads that seem to weigh us down. Research shows that over 80% of our thoughts are negative, and when we focus too much on them, they can lead to challenges like social anxiety, depression, stress, and low self-esteem. Whether these thoughts are true or not, we often believe them, allowing them to dominate our emotions and lives, leaving us feeling deeply unhappy.
But what if there was a better way to handle those pesky voices in our heads?In this episode of The Happier Life Project, we revisit one of the most popular and impactful conversations from our archives with the prestigious Dr. Russ Harris. Dr. Harris is the bestselling author of The Happiness Trap (along with eight other books), a doctor, therapist, world-renowned trainer in Acceptance and Commitment Therapy (ACT), and a consultant to the World Health Organization. His simple and effective exercises on YouTube, which help you master your mind, have collectively garnered an impressive 7.5 million views.
In this insightful conversation, Dr. Russ challenges the conventional idea that negative thoughts are inherently bad and positive thoughts are always good. Instead, he introduces the ACT approach, which focuses on accepting your thoughts and learning to defuse from the unhelpful ones. Worrying, catastrophizing, obsessing, ruminating... Dr. Russ unpacks why getting caught up in these streams of unhelpful thoughts is actually your mind’s way of trying to protect you. He also dives into why his approach can be so effective, and you’ll even get the chance to try some simple yet powerful exercises during the next 40 minutes.
Packed with insights and actionable advice, this conversation is a must-listen for anyone seeking to better navigate their inner world.
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 check out Dr. Russ YouTube channel: https://youtube.com/@dr.russharris-acceptanceco972?si=vAEIP31ns56PRoJFTo follow Dr. Russ on Instagram: https://www.instagram.com/happiness_trap_programTo try Dr. Russ dropping anchor exercises find on the My Possible Self App.

Disengaging with Depression: How to Take Back Control with James Withey

This week, we're revisiting one of our most powerful conversations from the first season of the podcast, back when we were known as My Possible Self. January is often considered the most depressing month of the year—cold, dark, and weighed down by the emotional and financial fallout of the holidays. But beyond the January blues, this episode takes a broader look at depression, a condition that impacts millions worldwide.
Guest, James Withey, is an acclaimed author, counselor, and mental health advocate with firsthand experience navigating clinical depression, anxiety, and PTSD. Drawing from his bestselling book 'How to Tell Depression to P**s Off' and his other impactful works, James offers practical strategies to take back control from depression.
In this episode, James delves into why depression is a life-threatening illness that demands attention and care, shares coping techniques to create distance from its grip, and reveals why recovery lies in finding purpose and meaning. He also provides insights into doing the opposite of what depression urges you to do and shares hope for anyone feeling overwhelmed by its weight.
Trigger warning: This episode includes discussions of suicidal thoughts and attempts. If you or someone you know is struggling, please seek professional help immediately and proceed listening with caution, however James’ story and strategies may offer hope and help.
Listen now to gain valuable tools and inspiration to face depression head-on.
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. Kelly Vincent on Instagram: https://www.instagram.com/jameswwithey/James Withey's Website: https://www.jameswithey.com/

High-Functioning Anxiety: Reclaiming Time, Energy & Calm in 2025 with Dr. Kelly Vincent

In this episode of The Happier Life Project, host Gabby Sanderson is joined by Dr. Kelly Vincent, a licensed clinical psychologist specializing in supporting women through trauma, anxiety, depression, self-esteem challenges, and imposter syndrome. Together, they explore high-functioning anxiety and how to shake off the relentless pressures of hustle culture.
As 2025 begins and many reflect on the changes they want to make and how they envision the year ahead, Dr. Kelly shares actionable strategies for setting small, meaningful, and achievable goals that pave the way to genuine, sustainable success. Listeners will learn how to reclaim their time, energy, and peace of mind with practical tools designed to promote clarity and calm.
Dr. Kelly Vincent is the founder of Nourished Wellness Group, a holistic mental health practice in California, and Movement Therapy Spaces, a co-working hub for wellness professionals. She is committed to integrating mind and body in therapeutic care, using approaches such as EMDR, yoga therapy, walk-and-talk therapy, somatic experiencing, and nervous system education. Dr. Vincent is also the author of 'True You: A Self-Discovery Journal' and the creator of Studio Nourished, a digital platform dedicated to relearning, restoring, releasing, and regulating.
This episode offers a compassionate guide for anyone looking to escape the cycle of overachievement and hustle culture to find more joy and balance in daily life. Dr. Kelly discusses with Gabby the power of self-awareness in managing anxiety and the importance of setting boundaries, prioritizing self-care, and redefining what success looks like.
For anyone who’s ever felt like they’re doing everything and still not doing enough, this episode offers valuable insights and support. Dr. Kelly highlights the importance of noticing the stream of messages and content we consume online and reflecting on how they shape our belief systems. She encourages listeners to pause and ask, "Is this content serving me?"
Tune in to this empowering conversation and discover how to start the new year with purpose, grace, and a renewed sense of balance.
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. Kelly Vincent on Instagram: https://www.instagram.com/dr.kellyvincent/Dr. Kelly’s Website: https://www.drkellyvincent.com/Nourished Wellness Group: https://www.nourishedwellnessgroup.com/To follow Nourished Wellness Group on Instagram: https://www.instagram.com/nourishedwellnessgroup/

Seasonal Stress: Managing Christmas Anxiety & Holiday Dread

In this special episode of The Happier Life Project, we’re rebroadcasting a Christmas-themed conversation from two years ago with Joshua Fletcher. A leading psychotherapist, best-selling author, and renowned anxiety expert, Joshua has devoted his career to helping people understand and manage anxiety in all its forms.
Chatting with host Gabby Sanderson, Joshua explores the pitfalls of chasing ‘the perfect Christmas’ and explains why letting go of unrealistic expectations is healthier for our mental well-being. He shares invaluable advice on navigating family gatherings, including how to handle difficult relatives by setting boundaries and prioritizing your own happiness. Joshua also highlights the importance of showing ourselves compassion during January, a time when post-holiday pressures often surface. Additionally, he provides practical tips for managing anxiety at holiday parties, breaking free from people-pleasing habits, and making time for self-care—even during the busiest season.
Whether you’re bracing for the Christmas chaos or dreading what the season might bring, this episode is packed with insights and actionable strategies to help you not only survive but thrive this festive season. Tune in now for a fresh perspective and a healthy dose of reassurance to help you wrap up the year on a calmer, more balanced note.
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 Joshua on Instagram: https://www.instagram.com/anxietyjoshWebsite: https://www.schoolofanxiety.com/Joshua’s podcast: The Panic Pod

Coping at Christmas with Dr Claire Plumbly

Christmas is often seen as a time of joy and celebration, but for many, it can feel quite the opposite—stressful, lonely, or even overwhelming. According to the National Institute of Health, this season can exacerbate mental health challenges, especially for those already struggling.
To help navigate the festive pressures, we revisit a special episode of The Happier Life Project featuring Dr Claire Plumbly, Clinical Psychologist and Director of Good Therapy Ltd, a psychological therapy centre based online and in Taunton, Somerset. Specializing in anxiety, trauma, and burnout, Dr Claire is also the author of 'Burnout: How to Manage Your Nervous System Before It Manages You,' available in the UK now and launching in the USA as 'The Trauma of Burnout on January 23, 2025.'
This episode is a repeat of The Happier Life Project’s ‘Ask The Expert’ series, where listeners and My Possible Self app users send in their questions for host Gabby to pose to a mental health or wellness professional. Dr Claire was on hand to offer advice on all things Christmas-related, packed with practical tips and compassionate advice, this episode was so impactful we felt it deserved to be shared again. 
Dr Claire offers invaluable advice on implementing financial boundaries to avoid overspending, coping with unpredictable or excessively drinking family members, and honouring lost loved ones while managing grief during the holidays. She also shares guidance on easing social anxiety, addressing fears around food or overeating, and tackling the stress of feeling obligated to be happy and jolly throughout the season.
Whether you missed it the first time or need a refresher, it’s a must-listen for anyone looking to navigate the challenges of the Christmas season with greater ease and resilience.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 Claire Plumbly on Instagram: https://www.instagram.com/drclaireplumbly/ Dr Claire’s Website: www.drclaireplumbly.com To buy Dr Claire’s Burnout book: www.drclaireplumbly.com/burnout-book