Our expectations shape our experience of the world, influencing not just our perceptions but even our physiology. In this episode, I'm talking about the Expectancy Effect. Our brain acts as a prediction machine, constructing our reality based on what we anticipate.

This phenomenon affects everything from social interactions to health outcomes. By understanding how proactively priming our own brain to expect good things, we can actively create a more fulfilling life.

Takeaways:

• Our expectations shape not just our perceptions but also our physiological experiences, creating our reality.
• The expectancy effect shows that our brain acts as a prediction machine, shaping what we see based on past experiences.
• Engaging in positive visualisation can significantly improve recovery outcomes and overall well-being, according to psychological studies.
• Understanding the science behind our expectations can empower us to shift our mindset and improve our life experiences.

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Socials

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Find out how to work with Cass:

www.cassdunn.com

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Subscribe to Cass's "Eternal Optimist" Newsletter

https://cassdunn.substack.com

Dr. Kate Mason unpacks the false dichotomy that suggests women must choose between being liked and being respected, and explains how this mindset leads to self-doubt and diminished confidence. Kate shares practical strategies for overcoming common communication pitfalls women fall into, such as over-apologising and minimising their contributions. This episode is a must-listen for any woman looking to assert herself confidently while still being true to her authentic self.

Takeaways:

• Women often prioritise being liked over being respected because they're conditioned to believe they must choose one or the other.
• The idea that likability and authority are mutually exclusive is a misconception that needs to be challenged.
• Striving for connection and presence is a more effective strategy than trying to be confident.
• Presenting as calm is a great way to demonstrate leadership and executive presence
• Over-preparing can undermine confidence and authenticity; practising a lighter touch approach is often more effective.

Connect with Dr Kate Mason

https://www.katemason.co/

Book: Powerfully Likeable out on 9 September 2025

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Socials

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Find out how to work with Cass:

www.cassdunn.com

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Subscribe to Cass's "Eternal Optimist" Newsletter

https://cassdunn.substack.com

This year marks 8 whole years since we launched the Crappy to Happy pod! Join me to reflect on where it all began, which was with my friend and co-host, Tiffiny Hall, who is marking her own huge milestone this week.

Moments like this in our lives remind us of the importance of pausing to appreciate how far we've come, both in our lives and in our pursuit of goals. As I reminisce about starting this podcast back in 2017, I invite you to consider your own significant moments and how they have shaped your life narrative.

When we mark important dates or events, we get a chance to review, celebrate, and maybe even reconsider the path forward.

Takeaways:

• Celebrating milestones, like the eight-year mark of this podcast, helps us reflect on our personal journeys and growth.
• It's essential to use significant events in our lives as opportunities for reflection, celebration, and reassessment of our paths.
• Milestones create a narrative for our lives, allowing us to evaluate where we are and where we want to go next.

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Socials

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Find out how to work with Cass:

www.cassdunn.com

www.instagram.com/cassdunn_xo

Subscribe to Cass's "Eternal Optimist" Newsletter

https://cassdunn.substack.com

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To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be.

Note: Updated link (this is a Google form where your email address is optional).

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*Audio problem now fixed! Pick up from 25min where the audio problem occurred

Jennifer Moss joins me to discuss the profound shifts in the workplace over the last decade and the impact they've had on our wellbeing. She shares compelling evidence that happier employees enhance the bottom line, making it clear that investing in effective wellbeing strategies is not just logical but essential. Jen emphasises the importance of getting the foundational elements right, like psychological safety and fair pay, rather than the typical perks that often miss the mark.

Jen has the lowdown on whether workplace satisfaction varies across generations, what the optimal model is for hybrid working, and strategies that individuals can apply to enhance their workplace happiness. If you're feeling overwhelmed or unfulfilled at work, tune in for actionable steps you can take to regain control and advocate for your own happiness, or to create a thriving workplace for your team.

Takeaways

• Happiness at work depends heavily on foundational needs being met, not perks.
• Generational differences impact attitudes to work and motivational drivers.
• There is an optimal model for hybrid work that enhances employee engagement but most organisations are getting it wrong.
• Leadership plays a crucial role in shaping workplace happiness and culture but individuals can take proactive steps to improve their work satisfaction.
• Relationships at work significantly affect overall well-being and job satisfaction.
• Creating a culture of kindness is key to enhancing employee morale and productivity.

Connect with Jen:

https://www.jennifer-moss.com/

Jen's latest book:

Why Are We Here? Creating a Work Culture Everyone Wants

Unlocking Happiness at Work: 10th Anniversary Edition

The Burnout Epidemic: The Rise of Chronic Stress & How We Can Fix It

Research Mentioned in This Episode

• Social contagion theory
• Positive Gossip Fuels Creativity
• Groups that eat together perform better together
• The optimal model for hybrid work

***********************

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email:

Anger is an emotion we often struggle to navigate. In this solo episode, I'm sharing the recent experience of one of my clients, who was grappling with intense feelings of anger. As a psychologist, I recognise that anger often masks deeper vulnerabilities like sadness and fear, but this episode isn't just about identifying what's underneath anger; it's about understanding the importance of expressing our anger in healthy ways.

Many of us, particularly women, have been socialised to suppress anger, and unresolved anger impacts our own physical and mental health. I emphasise in this episode that anger has a purpose, and that is to alert us to injustice and motivate us to take action. Therefore, it's crucial to acknowledge and express our anger rather than bottle it up.

I provide practical advice on how to navigate these feelings, and the importance of clear, assertive communication without veering into aggression. By sharing my client's experience (with her permission), I hope to encourage you to embrace your anger as a valid emotion and learn to express it constructively.

This isn't just about venting but learning to advocate for yourself, communicating with intention, and ultimately finding resolution, whether that be with another person, or within yourself.

Takeaways:

• Anger often serves as a protector, alerting us to deeper vulnerabilities that we need to address.
• We need to find healthier ways to express anger rather than suppressing or denying it
• It's crucial for us to differentiate between being assertive and being aggressive in our communication.
• Expressing anger constructively involves being clear about our feelings without resorting to accusations.
• Understanding that anger is a natural emotion, and learning how to express it can improve our well-being.

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Socials

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Find out how to work with Cass:

www.cassdunn.com

www.instagram.com/cassdunn_xo

Subscribe to Cass's "Eternal Optimist" Newsletter

https://cassdunn.substack.com

Couples Therapist, Tarah Kerwin opens up about how her past trauma affected her relationship with her husband EJ, also a therapist. Despite their professional expertise, they both realised they needed to address their personal issues to save their marriage and build a thriving partnership.

Cass and Tarah discuss the importance of self-awareness, emotional safety, understanding the impact of early attachment wounds and building compassionate communication skills. This episode will offer hope to anyone going through relationship difficulties that healing is possible, and that with the right tools, your relationship can be stronger than ever.

Takeaways:

• Past traumas often act as triggers in present relationships but with self-awareness, they can be powerful catalysts for growth.
• Even if one partner is less willing to work on the issues, there is great value in having individual therapy around relationships.
• No-one is taught how to communicate intimacy needs but this is a skill that can be learned.
• Even the most fractured relationships can be restored and rebuilt to be stronger than ever if both people are willing to do the work.

Connect with Tarah and learn about her Relationship Renovation program:

www.relationshiprenovation.com

Resources mentioned in this episode:

https://www.tarabrach.com/rain/

For more episodes on relationships, go to the playlist:

https://feeds.captivate.fm/crappy-to-happy/better-relationships/

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Socials

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Find out how to work with Cass:

www.cassdunn.com

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Subscribe to Cass's "Eternal Optimist" Newsletter

https://cassdunn.substack.com

2025 Cassandra Dunn

As adults, we don't often put ourselves in the position of being a novice. In this episode, I'm sharing why I've gone back to basics in my professional life, and the uncomfortable truth that despite years of experience, stepping back into a learner's role can trigger our ego by forcing us to confront our poor practices.

Through my experiences, I highlight the importance of intellectual humility and the courage to unlearn old patterns in order to grow and stay relevant. Embracing the discomfort of being a beginner not only supports personal growth, mental agility and psychological flexibility but it enhances our cognitive abilities and keeps our passion for learning alive.

I also share an incredible study highlighting the impact on our cognitive wellbeing from continuing to learn new skills as we age.

Takeaways:

• Embracing the beginner's mindset is essential for continuous growth in our professional lives.
• Experiencing discomfort when learning new skills can lead to significant personal and professional development.
• Our ego often hinders us from acknowledging our need to learn and grow, especially as experts.
• Humility in accepting feedback and criticism is crucial for maintaining relevance in our careers.

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Socials

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Find out how to work with Cass:

www.cassdunn.com

www.instagram.com/cassdunn_xo

Subscribe to Cass's "Eternal Optimist" Newsletter

https://cassdunn.substack.com

Understanding the critical role of hormone therapy is essential for women at every stage of life, not just those who are navigating the complexities of menopause and beyond.

In my second conversation with Dr. Louise Newson, we discuss how to know if your hormone levels are low, whether it's possible to take too high a dose, and also the potential consequences of not replacing your lost hormones as you get older, such as increased risk of heart disease, osteoporosis, and even dementia.

We dive into the difference between hormonal contraceptives and bio-identical hormones, and why even young women could benefit from targeted hormone therapy.

Many women are still unaware of the profound benefits hormone therapy can offer so in this episode we aim to shed light on this topic and empower women to advocate for their health.

Takeaways:

• Hormone therapy is not just for menopause and can offer significant benefits to younger women suffering from hormonal imbalances.
• HRT is crucial for peri-and menopausal women to balance hormones and reduce the risk of various health issues such as heart disease and osteoporosis.
• Understanding the difference between hormonal contraceptives and bio-identical hormones is vital for informed health decisions.
• Many women still believe misconceptions about HRT, which can lead to unnecessary suffering and health risks.
• Listening to women's symptoms and experiences is essential in addressing their health needs effectively.
• The risks associated with not taking hormones often outweigh the fears surrounding hormone replacement therapy.
• Natural hormones may be more beneficial than synthetic options, and women should advocate for their health choices.

Listen to Part 1 with Dr Louise Newson here:

https://www.crappytohappypod.com/dispelling-myths-about-menopause-and-hrt-with-dr-louise-newson-part-1/

Connect with Dr Louise Newson

www.drlouisenewson.co.uk

www.instagram.com/menopause_doctor

Beyond Confident is an online, small group coaching program that helps you to overcome self-doubt and imposter syndrome and cultivate unshakeable self-confidence.

Register to hear when enrolments open:

www.cassdunn.com/beyond-confident

Want more?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to bonus content, meditations and more!

To get invitations to live calls and chats with Cass, join via Spotify or Substack:

https://cassdunn.substack.com

Contact Crappy to Happy:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Socials

www.instagram.com/crappytohappypod