Feeling unmotivated? Struggling to get started on tasks you know you need to do?

In the second episode of the Summer Sessions, we dive into the psychology of motivation and what to do when you just “can’t be bothered.” Whether you're facing burnout, procrastination, or low energy, you'll learn five evidence-based strategies to overcome mental blocks and take action—even when you’re not in the mood.

This is your practical guide to boosting motivation, breaking through resistance, and building momentum, one small step at a time.

What You’ll Learn in This Episode:
✅ Why waiting to "feel motivated" is a trap - and what to do instead
✅ 5 proven strategies to kickstart action when you're stuck
✅ How to make overwhelming tasks feel manageable
✅ Why visualizing the process (not just the outcome) drives better results
✅ How your core values play a key role in increasing motivation
✅ A powerful mindset shift to break out of the motivation slump fast

Who This Episode Is For:
This episode is perfect for anyone who:

• Feels stuck in a rut
• Struggles with procrastination
• Wants to learn how to self-motivate on tough days
• Is interested in the psychology of motivation and behaviour change

Highlights Include:
1:34 Breaking down the motivation question
3:37 The wedding cake approach
5:33 Values and the drive system
10:03 The game-changer: action despite feelings

✨Find it hard to make those big life decisions? My new online course can help! ✨

If you want to build skills to make decisions with confidence and ditch the self doubt, join the waitlist now for early access and 10% off.

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The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Wish you could feel more confident in yourself but don’t know where to start?

In this first episode of Hello Therapy’s Summer Sessions, I explore the truth about confidence: it’s not something you’re born with - it’s something you build.

Through evidence-based psychology and practical mindset tools, you’ll learn how to boost self-confidence in real, sustainable ways. Whether you’re doubting yourself at work, in relationships, or in everyday situations, this episode offers compassionate, actionable strategies to help you shift from self-doubt to self-belief.

What You’ll Learn in This Episode:
✅ Why confidence is a skill - not a personality trait
✅ How body language and posture influence your self-belief
✅ Simple ways to set the stage for a confident mindset
✅ How to talk to yourself like a compassionate coach - not a critic
✅ The small action rule: why doing is the secret to believing
✅ Alternatives to “fake it till you make it” that actually work

Who This Episode Is For:
This episode is ideal for anyone who:

• Struggles with self-doubt or imposter syndrome
• Wants to build authentic confidence
• Is tired of surface-level advice and wants grounded, psychological insight
• Is beginning personal development work and wants clear, encouraging support

Highlights include:
1:41 Understanding confidence and its challenges
3:53 Tip 1: Power of posture
6:17 Tip 2: Setting the confidence mindset
8:30 Tip 3: Channel your inner cheerleader
10:35 Tip 4: Take action now

✨Lack confidence to make those big life decisions? My new online course can help✨

If you want to build skills to make decisions with confidence and finally ditch the self doubt, join the waitlist now for early access and 10% off.

Tell us what you thought of this episode!

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-> DISCLAIMER <-

The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Have you ever experienced mysterious physical symptoms that doctors just can’t explain?

This week, I'm joined by Clinical Psychologist, Dr Hannah Sugarman. We unravel the complexities of medically unexplained symptoms (MUS). We demystify what these symptoms are, discuss the stigma and psychological impact around diagnoses like Functional Neurological Disorder and chronic pain, and explore how the mind and body are deeply connected, even when tests come back clear.

Highlights include:
8:46 Defining medically unexplained symptoms (MUS) and common presentations
15:09 The healthcare system's shortcomings
22:24 Trauma, stress and physical symptoms
28:42 Finding support and resources
33:25 Hope for managing symptoms

Want more?

Check out our exclusive mini interview with Hannah over on Substack

This week's guest:
Dr. Hannah Sugarman is a Clinical Psychologist with over 15 years of experience. From the beginning of her career, she’s been fascinated by how the brain influences our thoughts, emotions, and behaviours. Early on, much of her work focused on neuropsychology, supporting people with neurological conditions and brain injuries. Over time, her passion grew for understanding the complex and often misunderstood link between the mind and body, especially for those dealing with physical symptoms that don’t have clear medical explanations. In addition to her neuropsychology work with individuals, families, and professionals, Hannah works with individual adults experiencing mental health problems and medically unexplained symptoms in one to one therapy.

Hannah is currently in independent practice, working with clients remotely, in the community and in person at Central Health London. Hannah is passionate about supporting individuals who are dealing with symptoms that medical tests can’t seem to explain.

Website
Instagram

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-> DISCLAIMER <-

The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Misconceptions about OCD are widespread, often reduced to stereotypes like excessive hand washing or tidiness.

In this episode I am dispelling myths and uncovering what its really like to live with OCD, drawing upon two decades of therapy room insights. I discuss the significant ways OCD can disrupt daily life, how it can affect mental health, and undermine a person’s sense of self and identity.

Highlights include:

04:26 OCD and other mental health issues

06:02 How OCD attacks your sense of self

08:44 OCD as a shapeshifter

*Watch the video of this episode HERE.

If you liked this episode you may like:

5 Hidden Trick of OCD

OCD, Autism and ADHD

Breaking the Cycle of Obsessional Doubts with iCBT

Tell us what you thought of this episode!

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-> NEED THERAPY? <-

For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

-> SOCIALS <-

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-> DISCLAIMER <-

The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Ever wondered how your boundaries (or lack of) are affecting your relationships with loved ones?

This week, I'm joined by psychotherapist Lizandra Leigertwood. We discuss the critical topic of boundaries in relationships. We explore the importance of healthy boundaries for emotional wellbeing, the impact of childhood trauma on boundary setting, and the complexities of family dynamics.

Lizandra shares insights on recognising unhealthy boundaries, the role of attachment styles, and practical steps for individuals looking to improve their boundary-setting skills. The conversation emphasises the significance of understanding personal values and the necessity of practicing assertiveness in relationships.

Highlights include:
01:58 Defining healthy boundaries
03:19 Unhealthy boundaries and their impact
05:00 Childhood trauma and boundaries
08:50 Recognising red flags in boundaries
10:52 Family dynamics and enmeshment
15:41 Cutting off toxic relationships
18:37 Practical steps to set boundaries

If you liked this episode you may like:

#35: Healing the Invisible Scars: Understanding and Overcoming Childhood Emotional Neglect

#42: Breaking Free from People Pleasing Habits with Elsie Owen

This week's guest:
Lizandra is a psychotherapist who works in private practice in St Albans
and online. She works with trauma, anxiety and attachment in
relationships. She has a program for women who are healing from insecure attachment so that they can have healthier relationships and break unhelpful patterns of the past. She also has a new podcast called Healing Childhood Trauma for Millennial Women.

Website
Instagram
TikTok

Tell us what you thought of this episode!

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-> NEED THERAPY? <-

For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

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-> DISCLAIMER <-

The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Struggling to move on from past mistakes?

Caught in a loop of “what ifs” and self-blame?

You’re not alone - and there is a way forward. In this powerful solo episode, I explore how to deal with regret using practical, evidence-based toolsfrom psychology and therapy.

You’ll learn why regret is a normal and even useful human emotion, and how to stop it from spiraling into shame or rumination. From reframing your perspective to repairing what you can and practicing self-compassion, this episode guides you through actionable steps to finally let go of the past and move forward with clarity.

What You’ll Learn in This Episode:

✅ Why regret is a universal emotion—and how it can be a growth tool
✅ The impact of chronic regret on mental health and how to interrupt the cycle
✅ Techniques for processing regret in a healthy, healing way
✅ How to shift from rumination to reflection
✅ Steps to repair, reframe, and release past mistakes
✅ How self-compassion unlocks emotional freedom and forward momentum

Who This Episode Is For:

This episode is especially helpful if you:

• Struggle with lingering regret or guilt
• Replay past decisions and feel stuck
• Want to forgive yourself and move forward
• Are working on healing, self-compassion, or emotional resilience

Highlights include:

(01:06) Understanding Regret and Why It Can Be Helpful
(03:24) The Consequences of Excessive Regret and Getting Stuck in “What If” Thinking
(05:13) Shifting Mindset: Embracing Mistakes and Changing Your Beliefs About Regret
(08:00) Repair, Remorse, and Making Amends
(10:13) Self-Compassion and Moving Forward After Regret

✨SIGN UP to the Life Decision Course waitlist HERE✨

Can’t stop overthinking a big life decision? This course helps you break the cycle of self-doubt and finally move forward with clarity and confidence. Join the waitlist now for early access and 10% off.

Tell us what you thought of this episode!

-> JOIN OUR SUBSTACK <-

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-> NEED THERAPY? <-

For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

-> SOCIALS <-

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-> DISCLAIMER <-

The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Ever wondered how EMDR works or whether it could help you or someone you support?

This week I'm joined by Dr Gurpeet Kaur, a Clinical Psychologist and EMDR practitioner. We have an honest, myth-busting conversation about everything EMDR.

We break down the science and explain how this therapy gets right to the root of problems, not just trauma or PTSD, but anxiety, shame, and those stuck feelings so many of us carry. We pull back the curtain on what an EMDR session actually looks like, breaking down the eight-phase protocol and introducing the innovative world of EMDR intensives - targeted, short-term therapy designed for lasting impact.

Highlights include:
05:30 Science of EMDR
08:45 Addressing misconceptions
12:10 Bilateral stimulation explained
18:35 Traditional phased approach
22:50 Exploring EMDR intensives

Want more?

Head over to Hello Therapy's Substack for an exclusive extra video episode. WATCH NOW!

This week's guest:
Dr Gurpreet Kaur is a Clinical Psychologist and EMDR practitioner who specialises in treating trauma and helping people overcome their imposter syndrome to live life fully without being held back by anxiety or self doubt. She shares mental health and therapy information on several social media platforms including TikTok, Instagram and LinkedIn and has contributed to several media articles. As well as 1:1 therapy Dr Kaur also runs a group for women who want to overcome their imposter syndrome and has a free resource on her website for anyone who wants to take the first step to resetting their imposter cycle.

Website
Instagram
TikTok

Tell us what you thought of this episode!

-> JOIN OUR SUBSTACK <-

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-> NEED THERAPY? <-

For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

Follow Dr Liz White on TikTok

-> DISCLAIMER <-

The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Do you often feel insecure in your relationship or worry that your partner doesn’t love you enough?

In this episode, I unpack the concept of attachment anxiety - where it comes from, how it develops from our earliest experiences with caregivers, and how it can lead to unhelpful patterns in our romantic relationships. I outline the main signs of attachment anxiety and the coping strategies - sometimes called defence mechanisms - that people use to feel more secure, and most importantly, I share practical tips for building a more secure relationship with yourself and your partner.

Whether you catch yourself constantly checking your partner’s social media, ruminating over every conversation, or feeling like you’re giving too much and neglecting your own needs, this episode is packed with supportive insights and actionable advice to help you better understand and manage attachment anxiety.

Want more?

Check out our Attachment Anxiety Mini Guide packed with helpful tips, self reflective prompts and tips to help you feel more secure in your relationship. Download HERE.

Tell us what you thought of this episode!

-> JOIN OUR SUBSTACK <-

Be part of our growing community for free - Join now

-> NEED THERAPY? <-

For private psychology services and therapy in person (London/Hertfordshire) or online, please visit Harley Clinical Psychology.

-> SOCIALS <-

Subscribe to Dr Liz's YouTube channel

Follow Harley Clinical on Instagram

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-> DISCLAIMER <-

The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.