The Formulation Station: A Psychology Podcast

Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we dissect a Christmas fave, The Grinch! We consider a formulation for The Grinch, unpacking the predisposing, perpetuating and protective factors for him. Did the Grinch really hate, hate, hate, double hate, loathe entirely Christmas or was he simply misunderstood?  

Aimee and Jess also discuss their favourite moments from the Grinch and share their plans for the upcoming holiday period. If you have a question that you want answered during our regular Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected] 

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations: 

• Lifeline 24/7 – 13 11 14  
• Suicide Callback Service - 1300 659 467 
• Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673 
• Beyond Blue - 1300 22 4636 
• DV Connect Womensline - 1800 811 811 
• DV Connect Mensline - 1800 600 636 
• Mensline Australia - 1300 78 99 78 
• Alcohol & Drug Service - 1800 177 833 
• Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438 

We wish you and your families a wonderful Christmas and Happy New Year. The holidays can be a tough period for lots of us. Please remember to treat yourselves kindly over this period. And much like The Grinch, remember you are never truly alone. Big hugs  

Aimee and Jess xx 

Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things boundaries and ultimatums, including: 

• What are boundaries and what are ultimatums? 
• Spotting a boundary and ultimatum 
• The importance of intention with boundaries and ultimatums  
• Why we might set ultimatums vs boundaries 

We also share discussion on boundaries versus ultimatums in Therapy Corner, and Jess and Aimee both share their Psychsesses and Human Moments. Jess also finally watched the Dahmer special on Netflix and gives feedback. If you have a question that you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected] 

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations: 

• Lifeline 24/7 – 13 11 14  
• Suicide Callback Service - 1300 659 467 
• Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673 
• Beyond Blue - 1300 22 4636 
• DV Connect Womensline - 1800 811 811 
• DV Connect Mensline - 1800 600 636 
• Mensline Australia - 1300 78 99 78 
• Alcohol & Drug Service - 1800 177 833 
• Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438 

 Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things self-compassion, including:

·       What is self-compassion?

·       Compassion for self vs others

·       The 3 tenets of self-compassion

·       Why do we avoid being compassionate to ourselves?

·       Managing the inner-critic from a self-compassionate lens

We also share a fascinating discussion on Jeffrey Dahmer and Jess and Aimee both share their Psychsesses and Human Moments. If you have a question that you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected]

Here are some links to some resources for self-compassion:

Loving Kindess meditation (mentioned in episode) script:

https://www.nantien.org.au/sre-web/workshop/04-2018/Loving_Kindness_Meditation_04-2018.pdf?fbclid=IwAR39rMymcAiQHbmxZmKcp-b7U_tV8WIiRaUOfohSGw6HmbwLL3bYzx3_9dY

Free audio copy of the Loving Kindness meditation narrated by eess’s therapy hero, Russ Harris

https://www.actmindfully.com.au/product/exercises-meditations-from-the-reality-slap-mp3-instant-download/

Youtube videos:

Brene Brown Ted Talk

The power of vulnerability | Brené Brown

Kristin Neff Ted Talk

The Space Between Self-Esteem and Self Compassion: Kristin Neff at TEDxCentennialParkWomen

Centre for Clinical Interventions (CCI) modules on self-compassion:

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Self-Compassion

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations:

·       Lifeline 24/7 – 13 11 14 

·       Suicide Callback Service - 1300 659 467

·       Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673

·       Beyond Blue - 1300 22 4636

·       DV Connect Womensline - 1800 811 811

·       DV Connect Mensline - 1800 600 636

·       Mensline Australia - 1300 78 99 78

·       Alcohol & Drug Service - 1800 177 833

·       Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438

 Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things avoidance, including:

·       What is avoidance?

·       Types of avoidance

·       Why do we avoid?

·       What kinds of things do we avoid?

·       How avoidance begets avoidance 

·       Warning signs

·       Some strategies to deal with avoidance

We also continuing the avoidance discussion on Therapy Corner with viewer questions, and Jess and Aimee both share their Psychsesses and Human Moments. If you have a question that you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected]

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations:

·               Lifeline 24/7 – 13 11 14 

·               Suicide Callback Service - 1300 659 467

·               Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673

·               Beyond Blue - 1300 22 4636

·               DV Connect Womensline - 1800 811 811

·               DV Connect Mensline - 1800 600 636

·               Mensline Australia - 1300 78 99 78

·               Alcohol & Drug Service - 1800 177 833

·               Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438

 Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things work stress, including:

·       What is work stress?

·      Common causes of workplace stress 

·      Warning signs 

·      Productive versus unproductive stress

·      Discerning whether it is a culture problem or a ‘you’ problem 

·       How to deal with work stress, including setting boundaries, being assertive, saying no, work life balance

We also discuss some steps to manage difficult workplace dynamics on Therapy Corner, and Jess and Aimee both share their Psychsesses and Human Moments. If you have a question that you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected]

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations:

·               Lifeline 24/7 – 13 11 14 

·               Suicide Callback Service - 1300 659 467

·               Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673

·               Beyond Blue - 1300 22 4636

·               DV Connect Womensline - 1800 811 811

·               DV Connect Mensline - 1800 600 636

·               Mensline Australia - 1300 78 99 78

·               Alcohol & Drug Service - 1800 177 833

·               Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438

Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham. On today’s episode, we have a frank, in-depth and open discussion on trauma. Jess and Aimee picked this rather fitting quote from Bessel Van Der Kolk as a poignant beginning to this episode: "It is one thing to process memories of trauma- but it is an entirely different matter to confront the inner void- the holes in the soul from not having been wanted, not having been seen, and not having been allowed to speak the truth." The conversation then moves to discussion of:

• What is trauma? 
• Trauma versus adverse life events 
• Acute versus chronic versus complex trauma 
• Types of trauma, including attachment trauma 
• PTSD versus complex trauma 
• The impacts of trauma on mental functioning and development  
• Types of treatment for trauma, including EMDR, TF-CBT, psychodynamic/ dynamic therapy, prolonged exposure therapy, pharmacotherapy  

We also discuss some of the issues arising in postgraduate programs regarding trauma treatment and management of more tricky presentations on Therapy Corner. As Aimee and Jess felt the focus of this episode needed to be discussion of trauma, there is no Psych-cesses or Human Moments on today's episode. If you have a question that you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected] 

Here is also a link to the 8 keys for safe trauma recovery book that Jess mentioned during today’s episode: 

• https://www.booktopia.com.au/8-keys-to-safe-trauma-recovery-babette-rothschild/book/9780393706055.html 

This is a tough topic, so it is especially important that you reach out for support and find ways to look after yourself if this episode has brought anything up for you. Sometimes self-care may be not listening to certain topics (including this episode) and pausing the episode, if need be. Please treat yourselves gently. If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations: 

• Lifeline 24/7 – 13 11 14  
• Suicide Callback Service - 1300 659 467 
• Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673 
• Beyond Blue - 1300 22 4636 
• DV Connect Womensline - 1800 811 811 
• DV Connect Mensline - 1800 600 636 
• Mensline Australia - 1300 78 99 78 
• Alcohol & Drug Service - 1800 177 833 
• Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438 

Aimee and Jess wish you and your families a safe and happy Easter. We hope you can each find ways to connect with people that are meaningful to you. Lots of love xxx

Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things assertiveness, including:

·       What is assertiveness?

·       The spectrum of communication, including passive, aggressive, assertive

·       The role of non-verbal and verbal cues when communicating assertively

·       Basic assertiveness, empathic assertion, consequence assertion

·       Overcoming barriers to assertive communication such as people pleasing, fear of rejection

·       Benefits of assertive communication. Why is it important to advocate for yourself and your needs?

Jess and Aimee also discuss what fictional universe they would live in and why, and share their Psychcesses and Human Moments this week. We also discuss assertiveness on Therapy Corner, specifically how to be assertive without being perceived as ‘rude.’ If you have a question that you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected]

Here are also links to the self-help resources for assertiveness:

·       https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Assertiveness

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations:

·       Lifeline 24/7 – 13 11 14 

·       Suicide Callback Service - 1300 659 467

·       Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673

·       Beyond Blue - 1300 22 4636

·       DV Connect Womensline - 1800 811 811

·       DV Connect Mensline - 1800 600 636

·       Mensline Australia - 1300 78 99 78

·       Alcohol & Drug Service - 1800 177 833

·       Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438

Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things procrastination, including

·       What is procrastination?

·       How can procrastination show up?        

·       The impact of deadlines versus no deadlines

·        Perceived negative outcome

·        Avoidance of things that you feel may put you at risk of failure 

·       High cognitive demand tasks versus low dopamine reward 

·       Pros and cons of procrastination 

·       Setting a plan to gradually challenge beliefs that drive procrastination and to tackle the tasks you are procrastinating

Jess and Aimee  also share their Psychcesses and Human Moments this week. There is no Therapy Corner on today’s episode, but if you have a question that you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected]

Here are also links to the self-help resources for procrastination: 

·       https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Procrastination

·       A funny, informative, light-hearted Ted Talk on how procrastination works: https://www.youtube.com/watch?v=arj7oStGLkU&t=626s

·       Here is also a link to the video by Dr Sia that we discussed in the episode: https://www.youtube.com/watch?v=HXsMfib-Suw 

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations:

·       Lifeline 24/7 – 13 11 14 

·       Suicide Callback Service - 1300 659 467

·       Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673

·       Beyond Blue - 1300 22 4636

·       DV Connect Womensline - 1800 811 811

·       DV Connect Mensline - 1800 600 636

·       Mensline Australia - 1300 78 99 78

·       Alcohol & Drug Service - 1800 177 833

·       Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438

Welcome to The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things goals and Perfectionism, including

·       What is perfectionism?

·       How can perfectionism show up?          

·       Ever shifting goal posts of perfectionism 

·       Pros and cons of perfectionism

·       Challenging perfectionistic beliefs and setting more workable standards

We also discuss perfectionism on Therapy Corner, and Jess and Aimee shared the Psychcesses and human moments this week. If you have a question you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected]

As mentioned in today’s episode, the world is a very uncertain place right now, with the war In Ukraine and the floods across Queensland and New South Wales. Jess and Aimee stand with the people of Ukraine and stand with the victims of the flood crisis. Now, more than ever, is the time that we need to unite as humans for peace- “for in the final analysis, our most basic common link, is that we all inhabit this small planet, we all breathe the same air, we all cherish our children's futures, and we are all mortal,” John Fitzgerald Kennedy.

 If you would like to donate or show support for the Ukranian people, or those impacted by the flood crisis in Australia, see below:

·       https://www.redcross.org.au/ukraine/

·       https://www.theguardian.com/world/2022/feb/25/how-can-australians-help-the-people-of-ukraine

·       https://www.redcross.org.au/floodsappeal/

·       https://www.theguardian.com/australia-news/2022/mar/02/australia-east-coast-floods-nsw-qld-flood-assistance-how-to-help-those-affected-flooding

Here are also links to the self-help resources for perfectionism discussed in today’s episode:

·       https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Perfectionism

·       https://www.booktopia.com.au/the-act-workbook-for-perfectionism-jennifer-kemp/book/9781684038077.html

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations:

·       Lifeline 24/7 – 13 11 14 

·       Suicide Callback Service - 1300 659 467

·       Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673

·       Beyond Blue - 1300 22 4636

·       DV Connect Womensline - 1800 811 811

·       DV Connect Mensline - 1800 600 636

·       Mensline Australia - 1300 78 99 78

·       Alcohol & Drug Service - 1800 177 833

·       Anxiety Resource Centre Vic (Nation Wide) - 1300 269 438

New Year, New Podcast!

 Welcome back to 2022 and The Formulation Station: A Psychology Podcast with your co-hosts, Dr. Aimee Maxwell and Jessica Graham!  On today’s episode, we discuss all things goals and New Year's Resolutions, including

·       The perils of ‘New Year, New Me.’

·       Some of the pros and cons of setting resolutions 

·       Setting workable, value-driven SMART goals

·       Being mindful of what your benchmark for success is

·       Intention-setting questions for developing goals, including

-What is the gap between where you are and where you want to be? How might you go about addressing this gap?  What might the first step be? And if that step were successful then what?

As mentioned in today’s episode, in can be helpful to consider what your core values are when setting goals. A good way to do this is a values checklist. See below:

https://www.actmindfully.com.au/wp-content/uploads/2019/07/Values_Checklist_-_Russ_Harris.pdf

We also discuss our human moments and psych-successes for the week. There is no therapy corner for today’s episode. If you have a question you want answered during our Therapy Corner segment, DM us on Instagram @theformulationstationpodcast or email us at [email protected]

If the content discussed in today’s episode triggered anything for you, please reach out to one of the below organisations:

·       Lifeline 24/7 – 13 11 14 

·       Suicide Callback Service - 1300 659 467

·       Butterfly Foundation 8am-Midnight - (for individuals with eating disorders) 1800 334 673

·       Beyond Blue - 1300 22 4636

·       DV Connect Womensline - 1800 811 811

·       DV Connect Mensline - 1800 600 636

·       Mensline Australia - 1300 78 99 78

·       Alcohol & Drug Service - 1800 177 833