Thank you for listening and supporting This Might Help

Today's episode is all about self-care. What self-care actually is from the psychological perspective, and why boundary setting is key to establishing self-care in your life.

You can find us on socials @thismighthelppodcast - ⁠Instagram⁠

The full video version of this episode is available on YouTube here: https://www.youtube.com/@thismighthelppodcast

Some of the key research we chat about can be found below:

El-Osta, A., Webber, D., Gnani, S., Banarsee, R., Mummery, D., Majeed, A., & Smith, P. (2019). The Self-Care Matrix: A Unifying Framework for Self-Care.

Esch, T., & Stefano, G. B. (2022). The BERN Framework of Mind-Body Medicine: Integrating Self-Care, Health Promotion, Resilience, and Applied Neuroscience. Frontiers in Integrative Neuroscience, 16, 913573. https://doi.org/10.3389/fnint.2022.913573

Martínez N, Connelly CD, Pérez A, Calero P. Self-care: A concept analysis. Int J Nurs Sci. 2021 Sep 5;8(4):418-425. doi: 10.1016/j.ijnss.2021.08.007. PMID: 34631992; PMCID: PMC8488814.

WHO guideline on self-care interventions for health and well-being, 2022 revision. Retrieved August 11, 2025, from https://www.who.int/publications/i/item/9789240052192

Some additional resources can be found here:

Headspace article: https://www.headspace.com/mindfulness/self-care-ideas

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Additional support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 

LifeLine - https://988lifeline.org/get-help/ 13 11 14 

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under) 

Thank you for listening and supporting This Might Help

On today's show, we discuss friendship and why friends are so important for our mental health and well-being. We also chat about how to deepen existing friendships and ways to make new friends at any age!

You can find us on socials @thismighthelppodcast - ⁠Instagram⁠

The full video version of this episode is available on YouTube here: https://www.youtube.com/@thismighthelppodcast

Some of the key research we chat about can be found below:

Alsarrani, A., Hunter, R., Dunne, L., & Garcia, L. (2022). Association between friendship quality and subjective wellbeing among adolescents: a systematic review. BMC Public Health, 22. https://doi.org/10.1186/s12889-022-14776-4.

Narr, R., Allen, J., Tan, J., & Loeb, E. (2019). Close Friendship Strength and Broader Peer Group Desirability as Differential Predictors of Adult Mental Health.. Child development, 90 1, 298-313. https://doi.org/10.1111/cdev.12905.

Schwartz-Mette, R., Shankman, J., Dueweke, A., Borowski, S., & Rose, A. (2020). Relations of friendship experiences with depressive symptoms and loneliness in childhood and adolescence: A meta-analytic review.. Psychological bulletin. https://doi.org/10.1037/bul0000239.

Some additional resources can be found here:

• Ted-Ed: 'How some friendships last - and others don’t - Iseult Gillespie' - https://youtu.be/kOVdiDUlNsg?si=cEt7bxrJZGcJYz_n

• Life Kit podcast: 'A friendship expert shares the science of making and keeping friends' with Psychologist Marisa Franco - https://podcasts.apple.com/ca/podcast/a-friendship-expert-shares-the-science-of/id1461493560?i=1000579272615

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Additional support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 

LifeLine - https://988lifeline.org/get-help/ 13 11 14 

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under) 

Thank you for listening and supporting This Might Help

On today's show, we dive into all things sleep. We unpack what happens in our brain and body when we sleep, how sleep affects our mental health, wellbeing, memory and learning and what we can do about poor sleep.

You can find us on socials @thismighthelppodcast - ⁠Instagram⁠

The full video version of this episode is available on YouTube here: https://www.youtube.com/@thismighthelppodcast

Some of the key research we chat about can be found below:

Abel, T., Havekes, R., Saletin, J., & Walker, M. (2013). Sleep, Plasticity and Memory from Molecules to Whole-Brain Networks. Current Biology, 23, R774-R788. https://doi.org/10.1016/j.cub.2013.07.025.

Goldstein, A., & Walker, M. (2014). The role of sleep in emotional brain function.. Annual review of clinical psychology, 10, 679-708. https://doi.org/10.1146/annurev-clinpsy-032813-153716.

Rasch, B., & Born, J. (2013). About sleep's role in memory.. Physiological reviews, 93 2, 681-766. https://doi.org/10.1152/physrev.00032.2012.

Zielinski, M., McKenna, J., & McCarley, R. (2016). Functions and Mechanisms of Sleep. AIMS neuroscience, 3, 67 - 104. https://doi.org/10.3934/Neuroscience.2016.1.67.

Some additional resources can be found here:

Book to read:

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Additional support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 

LifeLine - https://988lifeline.org/get-help/ 13 11 14 

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under) 

Thank you for listening and supporting This Might Help

On today's show, we dive into values. We unpack what values are, why it is important to know your values and how you can use this information to help shape your decisions and life.

You can find us on socials @thismighthelppodcast - ⁠Instagram⁠

The full video version of this episode is available on YouTube here: https://www.youtube.com/@thismighthelppodcast

Some of the key research we chat about can be found below:

Some additional resources can be found here:

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Additional support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 

LifeLine - https://988lifeline.org/get-help/ 13 11 14 

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under) 

Thank you for listening and supporting This Might Help

On today's show, we get stuck into all things perfectionism. We unpack the difference between helpful and unhelpful perfectionism and how we can deal with perfectionistic thinking.

You can find us on socials @thismighthelppodcast - Instagram

The full video version of this episode is available on YouTube here: https://www.youtube.com/@thismighthelppodcast

The research we chat about can be found below:

• Curran, T., & Hill, A. P. (2019). Perfectionism is increasing over time: A meta-analysis of birth cohort differences from 1989 to 2016. Psychological bulletin, 145(4), 410.
• Neff, K. D., & Germer, C. K. (2022). The mindful self-compassion workbook: A proven way to accept yourself, build inner strength, and thrive (2nd ed.). Guilford Press.
• Shafran, R., Egan, S. J., & Wade, T. (2010). Overcoming perfectionism: A self-help guide using cognitive-behavioural techniques. Constable and Robinson.

Some additional resources can be found here:

• https://www.psychologytools.com/articles/learn-about-perfectionism

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Additional support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 

LifeLine - https://988lifeline.org/get-help/ 13 11 14 

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under) 

Thank you for listening and supporting This Might Help

On today's show, we discuss all about how and why exercise improves our mental health and what we can do to become more consistent with exercise.

You can find us on socials @thismighthelppodcast - Instagram

The full video version of this episode is available on YouTube by clicking here.

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Further support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 

LifeLine - https://988lifeline.org/get-help/ 13 11 14 

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under) 

The research we chat about can be found below:

An, H.-Y., Chen, W., Wang, C.-W., Yang, H.-F., Huang, W.-T., & Fan, S.-Y. (2020). The Relationships between Physical Activity and Life Satisfaction and Happiness among Young, Middle-Aged, and Older Adults. International Journal of Environmental Research and Public Health, 17(13), Article 13. https://doi.org/10.3390/ijerph17134817

Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plasticity, 2(2), 127–152. https://doi.org/10.3233/BPL-160040

Greco, G., Cataldi, S., & Fischetti, F. (2020). Combined Exercise Training Improves Work-Related Burnout Symptoms And Psychological Stress: A Randomized Controlled Study: 1702 Board #296 May 28 9:30 AM - 11:00 AM. Medicine & Science in Sports & Exercise, 52(7S), 458. https://doi.org/10.1249/01.mss.0000678904.77818.e8

Heissel, A., Heinen, D., Brokmeier, L. L., Skarabis, N., Kangas, M., Vancampfort, D., Stubbs, B., Firth, J., Ward, P. B., Rosenbaum, S., Hallgren, M., & Schuch, F. (2023). Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. British Journal of Sports Medicine, 57(16), 1049–1057. https://doi.org/10.1136/bjsports-2022-106282

Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427–449. https://doi.org/10.1007/s10865-015-9617-6

Li, J., Zhou, Z., Hao, S., & Zang, L. (2025). Optimal intensity and dose of exercise to improve university students’ mental health: A systematic review and network meta-analysis of 48 randomized controlled trials. European Journal of Applied Physiology, 125(5), 1395–1410. https://doi.org/10.1007/s00421-024-05688-9

Ramos-Sanchez, C. P., Schuch, F. B., Seedat, S., Louw, Q. A., Stubbs, B., Rosenbaum, S., Firth, J., van Winkel, R., & Vancampfort, D. (2021). The anxiolytic effects of exercise for people with anxiety and related disorders: An update of the available meta-analytic evidence. Psychiatry Research, 302, 114046. https://doi.org/10.1016/j.psychres.2021.114046

Singh, B., Bennett, H., Miatke, A., Dumuid, D., Curtis, R., Ferguson, T., Brinsley, J., Szeto, K., Petersen, J. M., Gough, C., Eglitis, E., Simpson, C. E., Ekegren, C. L., Smith, A. E., Erickson, K. I., & Maher, C. (2025). Effectiveness of exercise for improving cognition, memory and executive function: A systematic umbrella review and meta-meta-analysis. https://doi.org/10.1136/bjsports-2024-108589

Teixeira, D. S., Rodrigues, F., Cid, L., & Monteiro, D. (2022). Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role. Frontiers in Psychology, 13, 780059. https://doi.org/10.3389/fpsyg.2022.780059

Thank you for listening and supporting This Might Help

On today's show, we discuss some of the research behind acute stress and how to optimise the inevitable stressors we face in day-to-day life.

The research we chat about can be found below:

Jamieson, J. P., Crum, A. J., Goyer, J. P., Marotta, M. E., & Akinola, M. (2018). Optimizing stress responses with reappraisal and mindset interventions: an integrated model. Anxiety, Stress, & Coping, 31(3), 245–261. https://doi.org/10.1080/10615806.2018.1442615

Lu, S., Wei, F., & Li, G. (2021). The evolution of the concept of stress and the framework of the stress system. Cell stress, 5(6), 76–85. https://doi.org/10.15698/cst2021.06.250

McEwen, B., & Akil, H. (2020). Revisiting the Stress Concept: Implications for Affective Disorders. The Journal of Neuroscience, 40, 12 -21. https://doi.org/10.1523/JNEUROSCI.0733-19.2019.

O'Connor, D., Thayer, J., & Vedhara, K. (2020). Stress and Health: A Review of Psychobiological Processes. Annual review of psychology. https://doi.org/10.1146/annurev-psych-062520-122331.

Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Punishment: Issues and experiments, 27-41.

You can find us on socials @thismighthelppodcast

The full video version of this episode is available on YouTube @thismighthelppodcast

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Further support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 

LifeLine - https://988lifeline.org/get-help/ 13 11 14 

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under) 

Thank you for listening and supporting This Might Help

On today's show, we discuss some of the research behind the positive and negative impacts that social media can have on mental health and how to find balance online. The main research and resources we chat about can be found below. If you are keen to learn more about social media and mental health, give them a read!

Boniel-Nissim, M., Marino, C., Galeotti, T., Blinka, L., Ozoliņa, K., Craig, W., Lahti, H., Wong, S. L., Brown, J., Wilson, M., Inchley, J., & van den Eijnden, R. (2024). A focus on adolescent social media use and gaming in Europe, central Asia and Canada: Health Behaviour in School-aged Children international report from the 2021/2022 survey. World Health Organization. Regional Office for Europe. https://iris.who.int/handle/10665/378982

General (OSG), O. of the S. (2023). Social Media Has Both Positive and Negative Impacts on Children and Adolescents. In Social Media and Youth Mental Health: The U.S. Surgeon General’s Advisory [Internet]. US Department of Health and Human Services. https://www.ncbi.nlm.nih.gov/books/NBK594763/

Koh, G. K., Ow Yong, J. Q. Y., Lee, A. R. Y. B., Ong, B. S. Y., Yau, C. E., Ho, C. S. H., & Goh, Y. S. (2024). Social media use and its impact on adults’ mental health and well-being: A scoping review. Worldviews on Evidence-Based Nursing, 21(4), 345–394. https://doi.org/10.1111/wvn.12727

Plackett, R., Blyth, A., & Schartau, P. (2023a). The Impact of Social Media Use Interventions on Mental Well-Being: Systematic Review. Journal of Medical Internet Research, 25(1), e44922. https://doi.org/10.2196/44922

Skeggs, A., & Orben, A. (2025). Social media interventions to improve well-being. Nature Human Behaviour. https://doi.org/10.1038/s41562-025-02167-9

Statistics on the number of social media users:

https://www.statista.com/statistics/272014/global-social-networks-ranked-by-number-of-users/

https://www.statista.com/statistics/1552375/australia-time-spent-using-social-media-apps/

Some of the Headspace strategies we discussed can be found here: https://headspace.org.au/explore-topics/for-young-people/how-to-have-a-healthier-relationship-with-social-media/

You can find us on socials @thismighthelppodcast

Watch the full video version of this episode on YouTube @thismighthelppodcast

If you or a loved one needs further support, we strongly encourage you to speak with your GP, psychologist, or another qualified healthcare professional.

Further support can be found through:

Beyond Blue - https://www.beyondblue.org.au 1300 22 4636

LifeLine - https://988lifeline.org/get-help/ 13 11 14

Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under)

Welcome to This Might Help - a podcast bridging the gap between evidence-based psychology research and your everyday life.

Hosted by Dr Ciara Hart and Dr Lauren Rossetti, two Australian psychologists and researchers with a passion for making psychological science practical and accessible.

Follow us on Instagram and TikTok @thismighthelppodcast

Find the full video version on YouTube @thismighthelppodcast

New episodes drop every Tuesday.