Are you wondering if your mood swings, sleepless nights, or sudden changes in your body might be more than just “life stress”? 

This week, I'm joined by Dr. Gill Shields, an experienced NHS GP and British Menopause Society specialist. 

Gill sheds light on what perimenopause really is, busting myths about hot sweats being the defining symptom and revealing that there are over 70 recognised symptoms - many of which are overlooked or misunderstood. We discuss why you don’t need a blood test to validate how you’re feeling, the misleading legacy of past HRT research, and the importance of individualised care. Gill also sheds light on what happens to our weight in perimenopause, and the lifestyle changes that can help support your body and your mind during this time of life.

By the end of the episode you'll know when it’s time to visit the doctor, how to advocate for yourself in healthcare settings, and why being well-informed is key to getting the support you deserve.

Highlights include:
2:01 Understanding perimenopause symptoms
06:20 When to see your doctor
10:17 Lifestyle changes and supplement efficacy
17:16 Weight gain and body changes
23:56 The truth about HRT
30:56 Common misconceptions and final advice

This week's guest:
Dr Gill Shields completed her medical training at Imperial College London in 2006 and went onto work in several London hospitals before completing her GP training in 2011.

Along with her MBBS/BSc/MRCGP she has Diplomas in Obstetrics and Gynaecology, Sexual and Reproductive health and has FSRH letters of competence in IUDs (coils) SDI (contraceptive implants). She holds the Faculty of Sexual Reproductive Health Advanced Menopause Certificate and is a British Menopause Society specialist.

Dr Gill Shields is a GP partner within the NHS and PCN Women’s Health Lead. She runs regular specialist menopause clinics, group menopause consultations and general women’s health clinics. She enjoys listening to her patients and helping them make the best decisions around their health with support of the most up to date evidence based medicine.

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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.

Are you tired of tossing and turning and want to know if a good night's sleep is ever possible?

In the first episode of season 4 of the Hello Therapy podcast, I'm joined by clinical psychologist and sleep specialist Dr. Maja Schaedel where we unravel the mysteries and challenges of sleep. Maja shares her extensive experience from the NHS Sleep Disorder Centre and her private Good Sleep Clinic, offering practical insights into why sleep is so essential for our health, how different sleep disorders manifest across age groups, and what we can do to improve our nightly rest. 

You'll will learn about the surprising links between sleep and conditions like dementia and anxiety, the realities of insomnia, and actionable strategies for managing sleep disruptions, plus some myth-busting around sleep routines. Whether you've struggled with sleepless nights or just want to understand how to sleep better, this episode is full of valuable tips and eye-opening science.

Highlights include:
08:55 Common sleep disorders explained
19:18 Teen sleep patterns and challenges
28:59 Understanding sleep efficiency
37:46 Strategies for 3am wake-ups
50:22 Mental health and sleep connection
57:30 Top tips for better sleep
01:02:16 Sleep retreats and professional passion

This week's guest:
Dr Maja Schaedel is a clinical psychologist and a sleep expert and has worked with people with sleep difficulties for over 20 years. She runs The Good Sleep Clinic and she founded The Good Sleep Retreat in 2023. Maja also works as the lead psychologist in one of the UK’s leading NHS sleep disorder centres at Guy’s & St Thomas’ Hospital. She regularly speaks on the subject of sleep in the media, including The Telegraph, The Independent, Harper’s Bazaar, Vogue, BBC 4’s Woman’s Hour and Channel 5’s “Breaking the Taboos” on sleep in the menopause. 

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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.

Feeling lost, directionless, or unsure of what’s next? 

In the final Summer Session, I am breaking down one of life’s biggest questions: How do I figure out what I really want?

This episode offers practical tools and mindset shifts to help you find clarity and reconnect with your sense of purpose—without the pressure of finding "the one right thing." Through the lens of Acceptance and Commitment Therapy (ACT), I explore how chasing constant happiness and avoiding discomfort can leave us stuck - and how meaning often lies on the other side of uncertainty.

Instead of waiting for a lightning bolt of clarity, this episode encourages you to take small, values-aligned actions that help you feel more grounded and authentic in your choices.

What you’ll learn in this episode:
✅ Why there’s no single “right” purpose—and that’s freeing
✅ How the “happiness trap” keeps us feeling stuck
✅ Seven practical tools for finding direction and meaning
✅ How to notice what energizes vs. depletes you
✅ Why values—not goals—are the real compass
✅ The role of discomfort and struggle in meaningful growth
✅ How to make aligned decisions even in uncertainty

Who this episode is for:
This conversation is especially helpful for people who:

• Feel adrift, stuck, or uncertain about life direction
• Are facing a major transition or decision
• Struggle with perfectionism or pressure to “find their purpose”
• Want tools rooted in real psychology, not toxic positivity
• Crave grounded, compassionate advice for life clarity

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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.

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. 

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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. 

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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.

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

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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.

Are unclear or weak boundaries creating tension in your relationships? 

In this essential conversation, I’m joined by psychotherapist Lizandra Leigertwood to unpack the role of personal boundaries in relationships and how learning to set them can transform your emotional wellbeing.

We dive into the psychology of boundary-setting, including how childhood trauma, attachment styles, and family dynamics shape your ability to advocate for your needs. Lizandra offers practical tools to help you identify unhealthy boundaries, reconnect with your core values, and begin communicating with more clarity and confidence.

If you've ever felt overwhelmed, resentful, or disconnected in close relationships, this episode will give you insight and actionable strategies to start building healthy, sustainable boundaries - without guilt.

What you’ll learn in this episode:

✅ What healthy boundaries actually look like in relationships
✅ How childhood experiences and trauma impact boundary setting
✅ The connection between attachment styles and emotional boundaries
✅ Signs of weak or overly rigid boundaries
✅ How to set boundaries without feeling selfish
✅ The importance of knowing your personal values and limits
✅ Real-world tools to practice assertiveness and protect your wellbeing

Who this episode is for:

This episode is perfect for anyone who:

• Struggles to say no or express needs in relationships
• Feels emotionally drained or taken for granted
• Wants to improve their communication and self-respect
• Is curious about how therapy approaches boundaries and emotional safety
• Seeks to heal family or partner dynamics with more clarity and compassion

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

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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. 

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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.

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. 

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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.