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Welcome to another episode of The Good Mood Clinic Podcast!

In the last few years, mainstream psychology has had a lot of focus on self-compassion. About a thousand research papers have been published on the areas of self-compassion, mental health, and the benefits of shifting our internal world and monologue to a more self-compassionate stance, to help us overcome mental health issues like anxiety and depression.

We all need as much compassion as we can get towards ourselves and others. We particularly need it now, when so many of us will not be able to share the holiday season with the ones we love. As humans, we often struggle to show ourselves any care or positive, warm regard because we have been programmed to multitask, survive, take care of others, and be aware of what could go wrong. In our quiet moments, we tend to go to the negative about things that have happened to us in the past and what the future might have in store for us. That makes it hard for us to stay in the zone of a mindful brain.

In this episode, Gemma talks about self-compassion. She explains what it is, the barriers you might have against it, and she gives some tips for bringing self-compassion into your life. Be sure to stay tuned to find out why self-compassion is so important.

Recommended Reading:
The Mindful Path to Self-Compassion

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Welcome to another episode of The Good Mood Clinic Podcast!

In this episode, Justine and Gemma discuss a very common issue they see in their practice.  Many of us have a pattern of being attracted to and staying with romantic partners who are emotionally unavailable.  What exactly is Unavailability anyway?

In this episode we focus at depth on this type of relationship dynamic, we give common examples and discuss the schema involved and how they are commonly triggered.  We then discuss how people can begin to change this pattern and what they need to do to start seeing their relationships more clearly and make different choices.

It's a meaty episode.  Stay tuned for further episode related to this important relationship dynamic!

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Welcome to another episode of The Good Mood Clinic Podcast!

Are you a People Pleaser?  If so this episode is for you.

The Self-Sacrifice schema falls into the "other-directed" domain in schema therapy.  With this schema you are inclined to attend to the needs of others over and above your own needs.  Failure to do so often results in you feeling guilty about having let people down.   Self-sacrifice can be a form of severe self-suppression and left unchecked it can dominate your life and result in depression down the track.
 
Gemma discusses 6 key signs that suggests you have a major self-sacrifice schema; she discusses the typical family of origin circumstances which produce the schema and also gives advice about how to begin to change and confront this schema.  

The 6 tell-tale signs discussed are:
1. You can't say No.
2. You often feel Guilty.
3. You get validation needs met from being a self-sacrificer.
4. You attract and stay with Narcissists in relationships.
5. You carry a lot of resentment.
6. You are burnt out, feel exhausted and have various health complaints. 

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Welcome to another episode of The Good Mood Clinic Podcast!

In this episode, Justine and Gemma dive deep into what a schema is in the context of Schema Therapy.  They discuss the role of parenting, temperament and life experience in the development of early maladaptive schemas (EMS).

Most of the schemas are reviewed and explained with examples to get you thinking.  There is also a meaty discussion of the "other-directed" schemas - such as subjugation & self-sacrifice.  The concept of schema triggering is broken down into an easy to digest explanation of trigger - urge - response (or coping style) to help you make sense of your own strong emotional triggers.  With a special mention of the abandonment schema and how it typically plays out as a relationship saboteur. 

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Welcome to another episode of The Good Mood Clinic Podcast!

You are not alone, hang in there.  In this episode Gemma discusses some of the psychological consequences of the pandemic and how to take care of ourselves during this difficult period of time.  

With several suburbs in Melbourne Victoria (July 3, 2020) having to go back into Lock-down, anxiety and uncertainty is again on the rise.  Covid-19 has meant that humanity is again facing large-scale collective anxiety and trauma.

This episode gets into some practical tips for coping with isolation and lock-down and asks the question "what does covid-19 trigger for you?".  Stay with this episode for some helpful ways to cope and support around how to care for yourself amidst the chaos. 

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Welcome to another episode of The Good Mood Clinic Podcast!

In this episode Gemma discusses the importance of having our core emotional needs met adequately in early life.  What are these needs and what can happen if our parents/primary attachment figures do not meet our needs on a regular basis.

Gemma discusses some of the psychological consequences and Schemas that can develop as a result.  

●safety, stability & predictability
●secure, loving, nurturing bond (warmth, validation, ‘being seen’)
●autonomy & growing independence
●expression of emotions, needs, thoughts (allowance of authenticity)
●spontaneity, creativity & play 
●realistic limits, self-discipline, impulse control

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Welcome to another episode of The Good Mood Clinic Podcast!

A guided meditation / relaxation exercise to help you enhance a sense of inner wisdom and confidence in your ability to cope with change and any obstacles you may be facing. 

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Feeling down, unmotivated, fearful or depressed? Here is a list of evidence-based (backed by substantial research) suggestions & behaviours to reduce depression and help relieve nervous tension and anxiety:-

• Movement & physical exercise. Exercise and physical movement, whether it be intense or gentle can help us complete the stress response cycle, activate the relaxation response and is a natural anti-depressant.
• Some form of daily mindfulness practice, meditation or applied relaxation strategy is a must for good mental health. Coping with stress and reducing anxiety levels means that you can reduce their role as contributing factors in depression. 
• Dietary modifications can absolutely help with reducing symptoms of depression, stress and anxiety. The reduction of things like sugar, alcohol and other toxins also helps with reducing brain fog & improving mental clarity also.
• Don’t underestimate the power of adequate and good quality deep sleep. Practice good sleep hygiene and go to bed earlier. Getting up earlier and getting sunlight in the morning is a mood enhancer.
• Try dealing with denied or avoided emotions. Chronic suppressed emotions serve to create a prolonged stress response in the body, which in turn can lower immune function and also increase the risk for depression.
• Avoid ‘avoiding’ – deal with the things you are avoiding, whether they be emotional, relational, social, medical/health or physical.  When all you do is ‘avoid’, you never allow yourself to learn new ways to deal with situations and master difficulties.
• Make time to schedule in joyful moments, in a deliberate way (not just decluttering – although that is pretty good!) – like meeting a friend for coffee, going to the movies, having a massage, going for a swim in the ocean – whatever provides a positive mood shift.
• Spend more time in nature. I know we hear this one a lot, but it really works. Activate as many of your senses as possible and try to be mindful to all those sensations.
• Make the effort to connect with others in small, incidental ways (eg, chat with the person making your coffee, make eye contact and smile at a fellow shopper walking by). Small but regular social contact is highly correlated with enhanced mood and is good for stress control.
• Asks for more hugs. Increase your level of physical contact with others if possible….even very small gestures count and have a mutually supportive effect . Physical touch is important for a sense of connection and nurturance.  Think about gett

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🩷 Join Love Wisely Priority List 

Love Wisely is a 12-week coaching program designed to help you break recurring relationship patterns and choose differently in love.
Through a schema-based approach, you’ll understand what’s been driving your attraction and learn how to move toward something healthier and more secure. 

🎁 Dating With Insight - FREE Guide

💛 Elevate You Worth (50% off) - Use coupon WORTHY

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Welcome to The Good Mood Clinic Podcast!

Justine and Gemma introduce themselves and talk about Schema Therapy and Why this Podcast?

Support the show

🩷 Join Love Wisely Priority List 

Love Wisely is a 12-week coaching program designed to help you break recurring relationship patterns and choose differently in love.
Through a schema-based approach, you’ll understand what’s been driving your attraction and learn how to move toward something healthier and more secure. 

🎁 Dating With Insight - FREE Guide

💛 Elevate You Worth (50% off) - Use coupon WORTHY

🚩 The Red Flag Project 🚩 Get Instant Access
 

Connect with Me

 📩[email protected]  🌐 Website: drgemmagladstone.com
📷 Instagram: @drgemmacoaching

🌻 Support the Podcast 🙏
Love the show? Help us keep going with a monthly contribution: Support here