Hi from my mum's wardrobe. I'm on holiday in Australia and taking a break from my packing to share a personal update that highlights how unpredictable life can be. My family has recently faced some unexpected challenges, including my husband’s work being impacted by significant global events and unexpected health issues with his father. Meanwhile, we live in another country with no clear end date, which makes everything feel a little tenuous.

I wanted to take the opportunity to mention the importance of "psychological flexibility", a key concept from Acceptance and Commitment Therapy, which encourages us to stay adaptable and resilient by focusing on what we can control, staying connected to the present moment, finding meaning in our values, and taking the action that's necessary even if it's hard.

Join me for a super quick chat from the wardrobe about how we can remain present and connected to what truly matters, even when life feels overwhelming.

Takeaways:

• Life is unpredictable, and being prepared for unexpected challenges is essential for resilience.
• Psychological flexibility helps us adapt and remain centered amid difficulties and uncertainties.
• Focusing on present moments and values can guide us through life's challenges and changes.
• Quality social connections play a crucial role in maintaining our happiness and overall well-being.
• It's important to recognise that our thoughts and feelings are passing experiences, not our identity.
• Taking committed action aligned with our values is key to navigating tough times effectively.

Connect with Cass

Email: [email protected]

www.crappytohappypod.com

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Subscribe to Cass's Newsletter

https://cassdunn.substack.com

Your feedback is important!

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.

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Carli McConkey was a naive 21yr old seeking self-improvement when she was recruited into a new age cult where she spent over 13yrs trapped and enslaved. Carli bravely shares her experience of being manipulated, coerced, and abused, explaining the psychological tactics employed by cult leaders to maintain control.

After finally escaping, Carli’s struggles continued when she fought and won a defamation lawsuit brought upon her by her former cult leader. She also shares her frustration that her cult leader is currently a registered psychologist in Australia and the UK, despite regulatory bodies in both countries being made aware of the judges' rulings in this case.

Carli sheds light on the complexities of recovery from cult abuse. Through sharing her story, she educates us about the red flags of cults, and highlights the importance of professionals being equipped to support cult survivors in the aftermath of their experience.

For support and websites referenced in this episode:

Cult Information and Family Support (CIFS) Australia

https://www.cifs.org.au/

Cult Education Institute (Rick Ross)

https://culteducation.com/

Connect with Carli

www.carlimcconkey.com

The recent World Happiness Report highlights a striking link between social trust and voting preferences, revealing that individuals with low social trust are more prone to supporting right-wing political parties.

In this episode, I dive into this fascinating finding, which highlights how our personal dissatisfaction with life often translates into political choices that can influence societal outcomes.

It’s a wake-up call for all of us to reflect on our role in fostering social connections and trust within our communities. Despite our natural pessimism about kindness, studies show that people generally underestimate the empathy and support available around them.

We have the power to change this narrative—by actively nurturing trust and connection, we can improve not only our own well-being but also the fabric of our society.

Takeaways:

• The World Happiness Report indicates that low social trust correlates with voting for right-wing parties.
• Individuals with lower satisfaction in life tend to reject traditional political systems and seek alternatives.
• Social connection is vital for our happiness, health, and longevity, and we must prioritise it.
• Many young adults feel they lack social support, often underestimating the kindness of others around them.
• Our perceptions of others' empathy significantly influence our willingness to connect and engage socially.
• Rebuilding social trust requires individual responsibility in recognising the goodness in others and fostering connections.

Links:

World Happiness Report 2025

Connect with Cass

Email: [email protected]

www.crappytohappypod.com

www.instagram.com/crappytohappypod

www.tiktok.com/@crappytohappypod

Subscribe to Cass's Newsletter

https://cassdunn.substack.com

Your feedback is important!

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.

www.crappytohappypod.com/survey

Amie McNee joins me in the studio to share her insights on the transformative power of creativity and the importance of claiming your artistic voice. Her new book, "We Need Your Art", is a rallying cry for those who feel they aren't "real" artists and encourages everyone to embrace their creative impulses.

Amie passionately argues that art is not just for the privileged few; it's an essential part of the human experience that everyone can and should engage in. Throughout our conversation, we delve into how creativity can heal both individuals and communities, and the vital role it plays in our overall well-being. If you’ve ever hesitated to share your art or doubted your creativity, this episode is a must-listen for you—because trust us, we need your art!

Takeaways:

• Everyone should embrace their creativity and express themselves artistically, regardless of their perceived talent.
• Art is not merely a hobby but a vital part of the human experience that fosters connection and change.
• The act of creating can be a powerful tool for personal healing and community building, challenging societal norms that dismiss its importance.
• Overcoming perfectionism and sharing 'shitty art' can help individuals reclaim their creative power and confidence in their abilities.

Connect with Amie:

www.amiemcnee.com

https://amiemcnee.substack.com/

Connect with Cass:

email: [email protected]

www.crappytohappypod.com or www.cassdunn.com

Join my Substack:

https://cassdunn.substack.com

I need your help! Please help me to improve the show my taking a few minutes to complete my listener survey. I promise I'll send you something nice.

www.crappytohappypod.com/survey

Today, I'm celebrating a huge milestone: 100 days alcohol-free! It feels amazing, and I want to share my journey with you—from the challenges to the triumphs. I also dive deep into the reasons behind my decision, including some personal revelations about ADHD and how it has shaped my relationship with alcohol. It’s not just about quitting drinking but understanding why we turn to these habits in the first place.

Plus, I’m inviting you to complete a listener survey to help us grow and improve the show. (I'm willing to bribe you. I have no shame. Tune in to hear more.)

Takeaways:

• Achieving 100 days alcohol-free is a significant milestone that leads to amazing personal growth.
• It's important to reflect on moments when quitting feels easy and to cherish that success.
• Recognising the role of ADHD in alcohol consumption can help in understanding personal habits.
• Subscribing to the paid version of the podcast offers exclusive content to enhance your well-being journey.

Upgrade to Paid: https://cassdunn.substack.com

(or subscribe via the Apple Podcasts or Spotify app)

Connect with Cass

[email protected]

www.crappytohappypod.com

www.cassdunn.com

Take the listener survey! https://www.crappytohappypod.com/survey

Dr. Michelle McQuaid joins me in this episode to dive deep into the concept of "good girl conditioning" and how it impacts women's mental health and well-being. We explore the societal expectations that shape our beliefs from a young age, often leading to exhaustion and a sense of emptiness, despite achieving external markers of success.

Dr. McQuaid shares her personal journey of discovering these patterns and the research that highlights how they manifest in our lives, particularly for women. Together, we discuss practical strategies for breaking free from these constraints.

This conversation is not just enlightening; it’s a call to action for all of us to step into our authentic selves and support each other in that journey.

Connect with Chelle:

www.thegoodgirlgamechangers.com

www.michellemcquaid.com

Connect with Cass:

Email: [email protected]

www.crappytohappypod.com

www.cassdunn.com

Join our community and subscribe to Beyond Happy:

https://cassdunn.substack.com

2025 Cassandra Dunn

This week, we're diving into parts work, with an introduction to Internal Family Systems (IFS) therapy and how you can apply it as a tool for self-healing.

We'll explore how recognising and connecting with different parts of yourself - like your inner child or your inner perfectionist - can lead to greater self-awareness, self-compassion and personal growth. The episode highlights the importance of curiosity and kindness as you navigate your emotional landscape, encouraging you to accept all the parts of you.

Takeaways:

• Understanding Internal Family Systems therapy can help us connect with different parts of ourselves.
• Parts work encourages self-compassion by acknowledging the motivations behind our behaviours and emotions.
• Embracing our wounded parts allows for healing and a healthier relationship with our inner selves.

Connect with Cass:

Email: [email protected]

www.crappytohappypod.com

Substack

https://cassdunn.substack.com

Announcing the launch of my new paid subscriber version of Crappy to Happy, called Beyond Happy, kicking off next week!

This isn't just more Crappy to Happy; it’s also an opportunity to dive deeper into personal growth and happiness with exclusive content, tools, resources and a vibrant community.

Apple listeners, your options for subscribing are:

• Subscribe directly in the App OR or if you prefer to engage more fully in the community
• Subscribe at https://cassdunn.substack.com

Spotify listeners, subscribe in Spotify and automatically gain access to Substack benefits.

Don't miss the 30-day happiness challenge: Daily podcasts to enhance your mood, mind and motivation, starting next Monday 24th February.

If you’re ready to take your journey from Crappy to Happy to the next level, join the community and get ready to go beyond.

Where to find Beyond Happy

Apple Podcasts

Spotify

Substack (private RSS feed for Apple, Spotify and any other podcast app)

Contact: [email protected]

https://www.crappytohappypod.com

https://cassdunn.substack.com

Announcing the launch of my new paid subscriber version of Crappy to Happy, called Beyond Happy, kicking off next week!

This isn't just more Crappy to Happy; it’s also an opportunity to dive deeper into personal growth and happiness with exclusive content, tools, resources and a vibrant community.

If you're listening on Apple Podcasts, tune in to hear your options for subscribing - whether you only want to listen (subscribe in the App) or if you prefer to engage more fully in the community (subscribe at www.cassdunn.substack.com)

Don't miss the 30-day happiness challenge: Daily podcasts to enhance your mood, mind and motivation, starting next Monday 24th February.

If you’re ready to take your journey from Crappy to Happy to the next level, join the community and get ready to go beyond.

Where to find Beyond Happy

Apple Podcasts (included in Crappy to Happy feed for paid subscribers)

My Substack (private RSS feed for Apple, Spotify and any other app)

Listen on Spotify

Contact: [email protected]

https://www.crappytohappypod.com

https://cassdunn.substack.com

This episode encourages listeners to carve out time for activities that bring them joy without the pressure of achieving specific goals or outcomes. Cass shares insights into the importance of finding a passion project, i.e. engaging in creative outlets or hobbies that allow for personal expression and fulfilment.

By reconnecting with activities that light you up, you not only enhance your own mental health but also bring a more vibrant energy to your relationships with others. It's time to reclaim some of your own time and explore what truly makes you happy.

Takeaways:

• Finding a passion project can bring you joy and enhance your mental well-being.
• Carving out time for yourself is essential for personal happiness and fulfilment.
• Engaging in creative activities helps build resilience and reduces stress in your life.
• It's never too late to explore interests you once loved or always wanted to pursue.
• Pursuing something purely for fun can invigorate your spirit and refresh your energy.
• Investing time in a passion project allows you to reconnect with your identity and interests.

Connect with Cass:



www.crappytohappypod.com

[email protected] 

www.instagram.com/crappytohappypod

www.tiktok.com/crappytohappypod

Join the free 7-day Happiness Challenge:

www.cassdunn.com/happiness