Way Out

Neuroplasticity — the brain's ability to create new pathways — can be used to help overcome depression and reduce the power of negative emotional patterns. In this episode, we talk about autopilot and how you can start building new internal responses with practical emotional management tools. Mena Santos Galvão Phone. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com...

Learning to navigate life’s situations — the unexpected, crises, and emotional storms — can change everything. Instead of fighting what we cannot control, this episode invites you to read the “sea,” use practical tools, and develop autonomy to respond with greater awareness and skill, even when the waves are bigger.

Stopping doesn’t always mean resting. In this episode, we explore what real rest is, the concept of active rest, and how to break the cycle of exhaustion to live with more balance. Mena Santos Galvão Phone. 914 971 340  mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Christmas isn’t always light. In this episode, we talk about loneliness, exhaustion, and difficult emotions — and how to stay present with them, without pressure to be “okay.”

When a relationship is at breaking point, jumping straight into the “serious talk” can make things worse. In this episode, I explain why rebuilding connection must come before solving problems, and I share a practical tool to help couples in crisis create meaningful moments together—even when it feels impossible. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Website:  https://lis...

A powerful look at why the real problem isn’t your situation, but how you’re responding to it. Through Susana’s story, discover how lighter, smarter strategies can transform your career and well-being — without force or burnout. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin....

Discover what truly happens in a counselling session and why this approach is so different from traditional therapy. In this episode, we dive into practical tools, day-to-day change, and how small steps lead to real transformation. A clear, straightforward explanation — plus a tool you can start using today. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboaco...

5 signs you’re stuck in survival mode — and why these symptoms aren’t the real problem, but a message from something deeper. An episode to help you gain clarity and start reclaiming your energy and presence. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Why do you still feel anxious after trying so many ways to “fix” it? Anxiety isn’t the real problem — it’s a symptom. In this episode, I talk about the deeper pattern that keeps anxiety alive and what you can do to change how your brain reacts to stress. Understand it. Interrupt it. Reprogram it. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.co...

Coffee has always been seen as the villain, one that increases anxiety, disturbs sleep... But does it really have to be that way? In this episode, I'll talk to you about a new partnership we've made, between LisboaCounselling and Baobá, and how we can bring coffee and health together. Registration Form for the workshop "A Mindful Brunch":  https://docs.google.com/forms/d/e/1FAIpQLSfBU__c4658T_cDBr...

Bullying and domestic violence are not the same as conflicts! And it isn't about having a bad temper either! In this episode, I'll help you get a clearer understanding of what bullying is. And perhaps to realise that one of your relationships, be it personal or professional, isn't just a difficult situation, but bullying.

The ‘here and now’ mindset is strongly promoted by some and regarded as terrible by others. In this episode, I will help you understand what this mindset is, from my perspective and in my practice. So you can figure out what makes sense for you.

Jack came to LisboaCounselling with no big expectations. His relationship with his grown-up children was very difficult.   And this was just one more thing to try. But in a few months of working together, his family relationships totally changed.   Listen to his testimony.  

It's the little things that make the difference. Small actions, more positive communication, can greatly change a relationship. They can help turn a tense and stressful relationship into a light-hearted and pleasant one.  

Self-esteem and self-compassion are concepts that are constantly talked about and encouraged.  But for me, it makes more sense to think about self-kindness.

A basic difference between counselling and psychotherapy is this idea of not influencing the patient. But what is really different between us is the meaning of this word.   Listen to this episode to understand the position of each approach. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://w...

Today, I'm bringing you a very useful counselling tool — the sandwich. Listen to this episode, to find out how it can help you to get less ‘overwhelmed’ by difficult or stressful situations. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Well-being doesn't happen by itself. It needs to be cultivated. And regularly. This habit, this discipline of promoting your well-being, will not only help you to function better in everything you do, but it will also prevent the accumulation of exhaustion which, if you don't take care of it, could lead to some kind of breakdown. Mena Santos Galvão Tm. 914 971 340 mena.s@lisboacounselling.com Webs...

Feelings of guilt are something that trouble many people. It can destroy your well-being and your life. But this guilt isn't always true. Today I'm going to talk to you about those feelings of guilt that they put on you... and that you can learn to no longer accept.

Have you ever spent your day rushing around, doing lots of things, and at the end of the day you look back and feel like you've produced so little? One of the effects of anxiety is that it makes you waste your time.   In this episode, I'm going to talk to you about how this happens and how you can change it.

Being very active seems like a sign of being well. But the opposite may be true. Increased activity can be a symptom of burnout at a very advanced stage.

Frustration or conflict is something you don't expect on holiday, but it happens all too often. In this episode, I'm going to share with you some ideas that can help you better navigate the differences, expectations or unforeseen events; that can help you enjoy your holiday, even when things don't go your way.