Way Out

Is there such a thing as “good stress” that helps you perform better?
Many people live with constant stress at work and believe it’s normal, or even beneficial.

In this episode, we explore the real impact of stress on the brain, productivity, emotions, and professional relationships. You’ll discover why stress is not a performance tool, but rather a sign that your system is overloaded. And you’ll learn how counselling can help you develop a calmer, more focused state of mind, free from the harmful effects of chronic stress.

There are major challenges that arise when two very different ways of seeing the world try to build a life together. From habits and values to spirituality, family, and raising children.  

In this episode, we talk about intercultural couples and explore how some differences can bring people closer… while others can create suffering and conflict. An episode about communication, respect, adaptation, and how to build bridges between different worlds without losing who we are.

Small moments and seemingly ordinary things can become powerful tools for well-being, emotional regulation, and inner transformation.  

In this episode, I’ll show you how mindfulness can help you step out of autopilot, improve your emotional balance, and create a lighter, more conscious, and healthier life — not through big events, but through the apparently ordinary things of everyday life.

Have you ever woken up exhausted without really knowing why?
In this episode, I talk about emotional hangovers — that sense of depletion that can come after intense emotions, whether pleasant or unpleasant.
You’ll understand why a simple conversation, a wonderful weekend, or a stressful moment can leave your body feeling overwhelmed the next day, and how you can help your nervous system move through emotional transitions more smoothly.

In this episode, we explore the importance of choosing the right battles. Often, it is not major problems that wear relationships down, but the accumulation of small daily irritations.
I talk about how to distinguish what truly matters from what is just personal preference — and how to communicate firmly without attacking.
A practical reflection for lighter, healthier, and closer relationships.

Why do some people stay stuck for years trying to understand their problems, yet never truly move forward?
In this episode, I explain a key counselling principle: change first, understand later. You’ll discover why overanalysing can delay healing, how real change starts with small practical steps, and how understanding comes after action.
With real-life examples from relationship conflict and burnout, plus a simple tool for your week.

Your patterns are not fixed; they are trained. And they can be changed.
In this episode, I talk about how the brain’s automatic patterns are formed and how neuroplasticity allows us to create new pathways of thought, emotion and behavior.

Have you ever noticed that, even after resting or taking a holiday, you quickly find yourself feeling just as tired again?
In this episode, we discuss the pattern behind burnout — and why simply taking a break isn’t enough. I explore how your brain might be stuck in an automatic mode that keeps repeating the cycle… and what you can start doing to change it.

Grounding is everywhere right now — but I'm not here to give you another technique to follow step by step.
In this episode, I explain the concept and guide you through a simple exercise, so you can start using this tool in your own way, wherever and whenever you need it.

Panic attacks are not about fear.  They can take over your body and mind in seconds.
In this episode, discover what’s really happening, why it happens, and how you can overcome it.

Mena Santos Galvão
Phone. 914 971 340
[email protected]
Website: https://lisboacounselling.com/?lang=en