Join CBT and EMDR therapist Wendy Castellino as she breaks down the real science behind wellness stacking. A habit that promises big mental health benefits with very little effort and a subject that is trending on social media. Wendy explains what it is, the real science behind it, why it works and why not doing it the right way makes things worse.

She shares 4 evidence-based wellness stacking strategies you can use immediately to boost your mood, energy, and resilience. Whether you’re just curious, or a busy person desperately looking for a manageable way to give your mental health a much-needed boost, this episode offers practical advice that is grounded in real research.

KEY TAKEAWAYS

• Wellness stacking means adding a small positive habit to something you already do e.g. After making your morning coffee, step outside for two minutes of daylight to reset your circadian rhythm. You´ll sleep better and feel less stressed.

• Tiny steps toward pleasure or achievement can break cycles of low mood e.g. 5 minutes of a book, one favourite song. Or, for productivity, 5 minutes on your language app, or dusting one room.

• When you do something, pause and congratulate yourself for taking action. It´s all part of training your mind to notice positives.

• Wellness stacks benefit everyone. They work particularly well for people who feel overwhelmed by big routines or have trouble being consistent.

• Let go of perfectionism, focus on repetition, and don’t be afraid to adjust stacks that aren’t working for you.

• If you still don´t feel good with wellness stacking, seek professional help.

BEST MOMENTS

"Wellness stacking is really just habit stacking applied to mental health."

"The power isn't in the size of the habit, it's in the link, the way your brain starts to connect this cue and this new behaviour."

"You are giving your brain a simple rule to follow, rather than a vague intention."

"You're not trying to invent an entirely new time slot in your day. You're piggybacking on something you already do."

"Remember, we're not chasing perfection. We're building small, repeatable actions that support your mental health in the messy reality of your actual life."

VALUABLE RESOURCES

https://wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Wendy is joined by Paul Grantham, Consultant Clinical Psychologist, Hon Professor of Clinical Psychology, Director of SDS Seminars Ltd and an Accredited CBT Therapist. Together, they explore the science and psychology behind motivation.

Paul shares practical strategies for building habits, overcoming setbacks, and understanding what truly drives us. Discover the roles of self-efficacy, rituals, and technology in creating lasting change, and learn how to turn motivation into meaningful action.

KEY TAKEAWAYS

Most people know what they need to do to make the changes they want, but they rarely know how to stay motivated for long enough.

Negative goals focus on eliminating a problem rather than pursuing a positive change e.g. wanting to "stop being depressed" instead of "feeling happier." They make you concentrate on what you want to avoid which keeps your attention on the problem itself and makes it harder to move forward.

If you doubt your ability to change, remind yourself where you’ve shown resilience or skill before, those strengths can help you succeed in new challenges.

Telling yourself, or others, off doesn´t work. You go into a siege mentality and disengage.

The right AI tools can help you with motivation. But the wrong ones can negatively impact you. Paul explains the difference.

Once you have made a change you need to maintain it until it becomes a habit. Paul explains how to motivate yourself through this stage.

BEST MOMENTS

“If we want to change, we need to focus on how what we are doing creates a problem for us.”

“We've got very good evidence indeed that actually doing things with someone else makes an enormous difference.”

“It's a bit like saying, are chainsaws good or bad? Well, they're both. It depends on whether you use them to cut off your leg or not.”

ABOUT THE GUEST

Paul Grantham, Consultant Clinical Psychologist, Hon Professor of Clinical Psychology and an Accredited CBT Therapist. He is Director of SDS Seminars Ltd, a UK-based international psychotherapy and behaviour change training organisation. He is also the author of a number of books including Practical Approaches to Motivating Clients (2017) and FREE YOURSELF FROM IMPOSTOR SYNDROME (2025).

Paul is based in Sussex, England and can be contacted via :

info@sds-seminars.com and www.skillsdevelopment.co.uk

Paul´s books - https://www.amazon.co.uk/stores/Paul-Grantham/author/B01N9GGGAA

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino/

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Wendy today is talking about positive psychology. She explains how to go from understanding the theory to rewiring your brain to actually take in and notice more positive emotions. She also talks, in detail, about ACT. An amazing therapy that fits in very well with positive psychology.

Wendy shares several very easy to use ways to use positive psychology to rewire your mind, so that you can enjoy a fuller, happier life. Things you can do to help you to refuse to live your life in the negative.

KEY TAKEAWAYS

If you find yourself focusing on what goes wrong rather than what is going right, you are far from alone, that is normal – how the human brain is wired to help us to recognise threats.

Acceptance and Commitment Therapy (ACT) helps you to adjust to your inner world, your thoughts, your feelings, your beliefs, your behaviours so that you can get things in perspective.

Acting in line with your values helps you to grow your confidence and live a life that fits in with your values. That increases how meaningful your life feels.

Choosing acts of love and kindness enables you to flourish and creates positivity.

Noticing and reframing a negative or anxious thought takes the sting out of it. You put things back into perspective and see things in a more balanced way. Wendy shares several simple ways to do this anywhere, anytime.

BEST MOMENTS

“Why is it that I notice that everything I do, I notice the wrong rather than the right. I notice what goes bad rather than what goes good.”

“There's always a reason or a rationale as to why you avoid doing the thing that you know will actually push you forward, but then again, your brain pulls you back. .”

“rewire your brain to be less Velcro for pain and less Teflon for joy? .”

“We can't take away the pain, but we actually want to make room for other feelings as well, other than the pain.”

EPISODE RESOURCES

https://www.amazon.co.uk/Hardwiring-Happiness-Science-Contentment-Confidence/dp/0385347316

VALUABLE RESOURCES

www.wendycastelino.com

https://www.instagram.com/wendycastelino

https://www.youtube.com/@wendycastelino798

https://twitter.com/WendyCastelino

ABOUT THE HOST

Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential.

Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience.

Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own.

Further details are available at: WendyCastelino.com.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hosted on Acast. See acast.com/privacy for more information.