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Episode 8: Calm your mind and open your eyes with a mindful walk

Episode #8: Calm your mind and open your eyes with a mindful walk

There are times when thinking over a problem or formulating a plan while you’re walking works well and other times when you get stuck in overthinking, going over and over the same thoughts without getting anywhere. That’s when applying mindfulness while you’re in the great outdoors, whether you’re in a crowded city or a quiet forest, can calm your whirring mind, reduce your stress and open your eyes to the world around you.

In this episode we look at:

  • What is mindful walking
  • How it can benefit you, not just when you’re overthinking
  • My experience of how it made a difference in my life
  • How to take a mindful walk

Resources:

To read a written version of this episode click here.

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Episode 7: How noticing the little things creates calm and joy

Episode #7: How noticing the little things creates calm and joy

When you think of what makes you feel content, what gives you bumps of joy in your daily life, more often than not it’s the little things rather than the big events. And why is that? It’s because we notice these so-called little things and we savour them. The benefits of savouring the ordinary stuff of life are far-reaching.

In this episode we look at:

  • What is savouring
  • What are the benefits to our wellbeing
  • The four strands of savouring
  • Why money doesn’t help
  • What we can do to increase our opportunities to savour

Resources:

  • Books discussing savouring: Savouring by Fred Boyd Bryant, The How of Happiness by Sonja Lyubomirsky, Authentic Happiness by Martin Seligman
  • Take photos of what you’re savouring in life and share on Instagram with #savouringhappiness, #savourtheseasonalshift, #flashesofdelight #petitejoys or #forahappymoment
  • Get a copy of my ebook Savour the Season: Step into Spring with Mindful Intention to maximise your enjoyment of Spring and consider what you want to do and how you want to feel as you move through Spring and into Summer

To read a written version of this episode click here.

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Episode 6: How to disrupt the overthinking cycle

Episode #6: How to disrupt the overthinking cycle

While you’re replaying the same thoughts over and over and over again you’re lost in your head ruminating and what if-ing and worrying and overthinking. It’s exhausting and stressful and it can feel really hard to break free of this overthinking vortex. But it is possible. Not by trying not to think but by directing your attention elsewhere.

In this episode we look at:

  • What is rumination
  • How it feels to be stuck in overthinking and overworrying
  • Why trying not to think doesn’t work
  • How to disrupt the cycle of overthinking with one simple technique that you can do anywhere, any time

To read a written version of this episode click here.

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Episode 5: Dealing with the social media comparison trap

Episode #5: Dealing with the social media comparison trap

As we scroll through social media we can find ourselves making up stories about what we see in other people’s posts. This can lead us into the comparison trap and to feeling dissatisfied, irritated, tense, sad and question ourselves and how we live our lives. Being mindful of how you feel before you open the apps, and checking in with yourself while you scroll can help you to notice what impact social media is having on you.

In this episode we look at:

  • The kinds of stories we tell ourselves about other people’s social media posts
  • How to recognise when you’re falling into comparison trap
  • What to do to challenge the social media stories we tell ourselves
  • How mindfulness can help us to create a healthier relationship with social media

To read a written version of this episode click here.

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Episode 4: How to take micro mindful moments in your day

Episode #4: How to take micro mindful moments in your day

There’s a lot of talk about mindfulness and with good reason. Mindfulness helps us to slow down our overthinking brains, to let go of rehashing what’s already happened or imagining what could or could not happen next. To just be here, in this moment, in what’s real in our lives right now without judging it or trying to change it.

In this episode we look at:

  • What mindfulness is
  • What are the benefits of practising mindfulness
  • How mindfulness reduces how stressed we feel and gets us out of worrying mode
  • How to take a micro mindful moment
  • How mindfulness can be blended into our day rather than added to it

Resources

  • Recommended books on mindfulness: Wherever You Go, There You Are by Jon Kabat-Zinn, Mindfulness by Mark Williams and Danny Penman
  • Meditation apps: Mindfulness, Headspace, Calm, and Buddhify

To read a written version of this episode click here.

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Episode 3: The life-changing power of feeling grateful

Episode #3: The life-changing power of feeling grateful

Savouring the good stuff and making a point every day to appreciate the little things in life can have a real and powerful positive impact on your life.

In this episode we look at:

  • What being thankful, grateful and appreciative is and, importantly, what it is not
  • What gratitude practice is and how you can do it
  • The benefits of regular gratitude practice as shown by positive psychology research
  • How I’ve made thankfulness part of daily life and the difference it’s made to me

Resources

  • Recommended books on gratitude: Gratitude Works! By Robert Emmons and The Gratitude Diaries by Janice Kaplan
  • Write in a gratitude journal like these from the green gables or Kikki.K
  • Gratitude apps: What’s Good: Daily Gratitude and Happijar
  • Take photos of what you’re thankful for and share on Instagram with #savouringhappiness, #capturinggratitude, #thehappynew or #thisjoyfulmoment
  • Join my e-course, A Thankful Heart, to learn how to appreciate all aspects of your life, create your own gratitude habit, reduce your stress, build your resilience and enjoy life more every day

To read a written version of this episode click here.

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Episode 2: How to worry less about what others think of you

Episode #2: How to worry less about what others think of you

It’s a typical trait of the overthinker – worrying about what other people think of us. It’s exhausting and stressful giving so much time, energy and brainspace to thinking about how other people, from our family, friends and workmates to complete strangers on the street and on social media, are judging us.

In this episode we look at:

  • how to challenge these thoughts
  • why others don’t think about us as much as we think they do
  • how to handle the idea that someone may not like us
  • what to do when we feel ourselves worrying about other people judging us

To read a written version of this episode click here.

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Episode 1: Welcome to the Pressing Pause Podcast

Episode #1: Welcome to the Pressing Pause Podcast

Welcome to the very first episode of Pressing Pause – the podcast for overthinkers. In the weekly podcast episodes you will discover how to quieten your overthinking and overworrying mind, spend less time lost in your thoughts and more time enjoying your life as it is right now. Here I share ideas and inspiration from positive psychology, along with practical mindfulness and self-care techniques, actions and tools to empower you to lower your stress, build your resilience, feel more optimistic, improve your wellbeing and, ultimately, overthink less and enjoy life more.

In this first episode I share what overthinking is, how it impacts daily life and how this podcast will make a difference to you. Make a brew, pull up a chair, overthinkers are welcome here.

To read a written version of this episode click here.

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