In this special episode of The Thought Shift, Debbie and Nicola take part in Podcasthon, a week where thousands of podcasts shine a light on a charity they care about. We chose PANDAS Foundation because their work speaks directly to the heart of what we explore here: motherhood, identity, the nervous system, and the quiet pressure to just cope.

We are joined by Kathryn Di Virgilio from PANDAS Foundation UK, who shares her story and why she is so passionate about supporting parents’ mental health. Catherine walks us through what support can look like in real life, including the PANDAS Therapy Programme and how it creates a safe, practical space where parents can learn tools they can actually use day to day.

We talk about why it is okay to feel however you feel, why there is no timeline on needing support, and why you do not have to be in crisis to reach out. You will also hear a clear, accessible explanation of ACT (Acceptance and Commitment Therapy), including the “dropping anchor” tool and how values can help you make choices that feel right for you and your family, even when thoughts and feelings are loud.

This episode is part conversation, part signposting, and part permission slip: support exists, you are not alone, and you deserve care too.

To find out more about PANDAS Foundation UK https://pandasfoundation.org.uk/

Continue the conversation with us on IG @thethoughtshift or via email at [email protected]

In this episode, Debbie and Nicola have a grounded conversation about the mind body connection, and why this topic can feel controversial. They are clear from the start: mindset is not a replacement for medical care, and nobody is responsible for being positive when they are dealing with symptoms or a diagnosis. The focus is on what the research does support, and the small shifts that can help your body feel safer while you heal.

What we cover

Why the “it’s all in your head” take is wrong, and why the mind body link still matters.

How chronic stress affects the body: cortisol, inflammation, immune function, and recovery.

Why helplessness and chronic pessimism can create a loop that makes recovery harder, mainly through stress and behaviour change.

Genetics, lifestyle, and the belief that “it runs in my family so it’s inevitable”, plus the reframe that supports agency.

Real life examples from gut health: digestion, rushing, eating at your desk, and the impact of stress on symptoms.

Two standout studies on mindset and physiology, including genetic risk information changing outcomes even when the info is false.

If this episode landed, message Debbie and Nicola on Instagram @thethoughtshift or email them at hello@thethoughtshift,co.uk and share what shifted for you, and what you believe is possible for your health.

In this episode, Debbie and Nicola explore how your belief in yourself can get covered over time. Not because you are less capable, but because life layers you with experiences, opinions and expectations that slowly become “truth” if you do not question them.

We talk about the confident versions of us we remember, the moments that chipped away at self-belief, and how those beliefs show up today in visibility, voice, and the choices we hesitate on. This is an honest, grounded conversation that will help you notice what you are carrying and decide what you are ready to put down.

In this episode we cover

How self-belief changes through work, motherhood and life seasons

The “plasters” idea: how old comments and experiences layer over confidence

The difference between not being ready and playing safe

A simple way to reconnect with the version of you who trusted herself

Try this after listening

Think of a past version of you who felt confident. Write down what she knew to be true about herself, then ask: what would she have me do next, this week.

If this episode landed for you, we would love to hear. You can message us on Instagram @thethoughtshift or drop us an email [email protected]

If you have ever thought, “This is just how I am,” this episode is your reminder that mindset is not fixed. It is a set of beliefs and stories that have been learned over time, and those settings can be updated. Debbie and Nicola explore what mindset really is, why default beliefs can feel so true, and how to start shifting them in a way that is grounded, gentle, and actually do able in real life.

We unpack the idea that your mind is more like settings than a permanent personality trait. We explore how early messages and repeated experiences can install default beliefs that shape how you make decisions, how you show up, and what you think is possible for you.

Nicola shares a study on early parental praise and how the language adults use with toddlers can influence whether children develop a more growth oriented mindset years later. Debbie then brings in the mind and medication conversation, including a migraine study where the label on a pill changed the level of pain relief people experienced, even when the pill itself stayed the same. We also talk about a famous milkshake study that points to the way belief can influence how full we feel and how the body responds internally, even when nothing about the milkshake changes.

Gentle practice: Settings Update

Towards the end of the episode, we guide you through a journalling practice called Settings Update. You will identify the loudest belief running in the background right now, notice how it lands in your body, and trace where it may have come from. You will explore how it may have once protected you, what it is costing you now, and what evidence you have today that challenges its truth. From there, you will choose a new setting to try on, anchor it with a few powerful questions, and finish by choosing one small action that creates proof of the new belief in real life. If you want, you can mark the shift with a simple letting go ritual.

Resources

Download the free Letting Go Journal prompts: https://preview.mailerlite.io/forms/1766173/173389132408554830/share

Settings Update worksheet:

https://preview.mailerlite.io/forms/1766173/176561855872894242/share

Studies mentioned

Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response - https://pubmed.ncbi.nlm.nih.gov/21574706/

Altered placebo and drug labeling changes the outcome of episodic migraine attacks - https://pubmed.ncbi.nlm.nih.gov/24401940/

Parent praise to 1- to 3-year-olds predicts children's motivational frameworks 5 years later

https://pubmed.ncbi.nlm.nih.gov/23397904/

Your next step

If this episode landed, download the Settings Update Journal prompts and choose one prompt to begin today. Five minutes is enough to start changing the setting.

Connect with The Thought Shift

Instagram: @thethoughtshift

Email: [email protected]

Disclaimer

This podcast is for education and reflection and is not medical or mental health advice. If you need personalised support, please speak to a qualified professional.

In this episode of The Thought Shift Podcast, we bring the Letting Go series together. We look at what it means to release with intention, create space for what is next, and keep choosing from the version of you that is already arriving. You will hear honest stories from our own lives, a gentle practice you can use this week, and a simple way to keep momentum without forcing it.

Try it now

A weekly reflection ritual you can start today. Ask: What am I ready to put down? Name one thing, choose one small action that honours it, and schedule it. We also guide you through a short evening visualisation from Nicola to close a chapter and rest your body.

Download our journaling guide here

https://preview.mailerlite.io/forms/1766173/173389132408554830/share

Access our nighttime mediation here

https://drive.google.com/file/d/1vTHiLbEUl2Dos1uuX3ZWJhmDcnM31bBy/view?usp=sharing

Giveaway details

Follow us on Instagram at @thethoughtshift

Like the giveaway post on our grid

Comment on the post and tag a friend who would love The Thought Shift

For an extra entry, share the giveaway post to your Stories and tag @thethoughtshift so we can see it

The giveaway is open until Friday 19th December 2025 at 5:00pm and two winners will each receive a 90 minute coaching session. The winners will be selected at random and contacted via DM from our official account @thethoughtshift only.

Full terms & conditions:

https://docs.google.com/document/d/1Lz6V1TvpiOHaKD7MlJnvPUGoSUv7vbeX5-5yYG_C5zs/edit?usp=drive_link

In this third episode of The Thought Shift Podcast, we talk about why we hold on and what it actually takes to let go. We look at how the body stores charged moments by emotion rather than time, how small experiences can shape how safe it feels to speak up, and how simple rituals can help you mark a shift and move forward with more ease.

What we explore

A childhood story about getting an answer “wrong” and how that moment shaped speaking up for years

How workplace conditioning quietly edits your confidence and voice

Why the nervous system clings to familiar patterns, even when you are ready to grow

How intention and presence make a ritual meaningful, not the props

The light touch and humour that helps change feel safe, not heavy

You will leave with

A kinder understanding of why you have held on

A simple way to mark the end of an old chapter and begin a new one

More confidence to use your voice in rooms where you once stayed quiet

Who this is for

Women who want a grounded way to release what no longer fits and step into their next chapter with clarity and calm.

Want more from The Thought Shift

Follow us on IG @TheThoughtShift

Join our newsletter https://preview.mailerlite.io/forms/1766173/167682337742522353/share

In this second episode of The Thought Shift Podcast, Debbie and Nicola sit with a familiar pull: the pressure to have it all figured out before you move.

We talk about why waiting for perfect clarity keeps you stuck, and how clarity is usually created by action you take while things are still imperfect. You will hear personal moments from our own changes, what helped us trust the process with zero guarantees, and a simple check-in you can use today to steady yourself and choose your next step.

What we explore

The expectation to have a plan, proof and a perfect moment before you begin

Why certainty rarely comes first, and how small actions create the clarity you want

Listening to your own intuition when your mind is busy gathering more research and control

The inner “characters” at your table and how to spot which one is leading in the moment, and invite your highest potential self to take the seat

Want more from The Thought Shift?

Follow us on IG @TheThoughtShift

In this first episode of The Thought Shift Podcast, Debbie and Nicola open up the conversation on what it really means to let go of who you thought you had to be.

We talk about the invisible pressures to have it all figured out, the identity shifts that come with motherhood and growth, and the uncomfortable truth that clarity rarely comes before action.

This isn’t another pep talk or productivity hack. It’s an invitation to pause — to notice the beliefs and expectations that have been running the show and gently ask, Do they still fit?

Through honest reflection, stories from our own messy middles, and a look at the psychology behind overthinking and uncertainty, we explore:

The myth that we need perfect clarity before we can act

Why our minds crave control, and how to build tolerance for not knowing

How fear and doubt often show up as “pressure to get it right”

The power of taking one small step without needing the outcome guaranteed

Our Woo or Wow? segment asks: is “trusting the universe” actually grounded in science or just a spiritual buzzword? You might be surprised at what we find.

This episode is for the woman who’s tired of holding it all together, yet still feels the pull to evolve — the one standing on the edge of change, unsure what’s next, but ready to feel like herself again.

If you’ve been waiting to feel ready, this is your reminder: you don’t need to have it all figured out to begin.

Episode References

Muscle Strength (Ranganathan et al., 2004)

Piano Mental Practice (Highben & Palmer, 2003)

Want more from The Thought Shift?

Follow us on IG @TheThoughtShift

Welcome to The Thought Shift — the podcast for women meant for more and ready to step into who they were always meant to be .

In this trailer, Debbie and Nicola share why they created The Thought Shift: a space for real conversations about growth, identity, and the courage it takes to release who you thought you had to be. Together they blend psychology, lived experience, and mindset coaching to bring you tools and stories that feel honest, hopeful, and doable in real life.

You’ll get a taste of what to expect each week — from science-backed insights and practical practices, to our signature Woo or Wow segment where they explore if trending mindset ideas hold up… or fall flat.

If you’ve ever thought “There has to be more than this,” this podcast is for you.

Your next chapter starts with a single shift in thought — and it begins here.