Way Out

My purpose in creating this podcast was not only to give you information about counselling and how I can help you if you need it or want it, but mostly to share with you practical tools that you can use on your own, making your life easier and more enjoyable and your problems less burdensome. And how can you use this podcast in a way that's most useful to you? That's what I'm sharing with you in t...

Many people practise meditation. And almost all of them with Apps. However, unguided meditation, used and managed by yourself, can be more useful than guided meditation. Come and find out why we don't use meditation apps at LisboaCounselling. Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en  Linkedin:  https://www.linkedin.com/in/menasantos/ C...

Many problems we have can be pushed under the rug. But with panic attacks, it doesn't work; because of their intensity, because they are very disabling while they last, because of the risks they seem to offer. In this episode I'm going to tell you about those risks. Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en  Linkedin:  https://www.linke...

Many people think they have low self-esteem. But... is the problem really a lack of self-esteem? In this episode, I share with you a very different view. Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en  Linkedin:  https://www.linkedin.com/in/menasantos/ Contact her by: mena.s@lisboacounselling.com

Many people live tired, exhausted lives. This happens not only because of excessive pressure and wear and tear, but essentially because they are not very effective at recovering from tiredness. Realising which part of you is tired is crucial to becoming more skilful at recovering this energy deficit. Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?lang=en IG: @lisboa.counselli...

Is there a habit you've tried to change over and over again? Maybe you've even persisted with a strategy for a while... and then it all goes back to the same thing. In this episode, I'll help you understand how you can become more skilful at letting go of habits you don't want to have. Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en   Linkedi...

Whatever problem brings you to me, my approach is always from the outside in. I always start by developing relief, working on small areas that are easier to change, training the tools and skills to overcome it, moving forward step by step, until the problem is solved. Because to reach the depth, we need to start from the surface.   This is our 50th episode. I've been sharing practical themes and t...

Being positive is often mistaken for being optimistic. However, these are two very different ways of being in life. A positive mindset affects not only the perspective of the person who develops it, but also their emotions, actions and ability to deal with crises and difficulties, and even sustainability, in terms of well-being, physical and emotional health, or interpersonal relationships. Which...

Bullying and domestic violence aren't just about shouting or big scenes. Most situations of abuse, I would even say the most serious, are silent and invisible. Psychological pressure, manipulation and control are often seen as normal and not as a situation of abuse, keeping the victims totally at the mercy of their abuser. In this episode, I share with you a little of what my work in this area has...

Sometimes you feel emotions, as stress, anxiety, depression or anger, that you don't know where they come from. And worse, it seems that many of these emotions ‘grab’ you and stay in your mind all day... or even for days and months on end. Learning to understand your hormones and managing their levels is a simple tool you can start using to manage your emotions more positively. In this episode, I'...

Many people hear about Mindfulness and its benefits, but they don't want to use it because they don't want to get involved in esoteric practices. However, Mindfulness doesn't have to be a Zen practice. In fact, there's nothing esoteric about it at all. In this episode I help you understand the differences are and how you can use it without having to follow something that makes you feel uncomfortab...

Burnout doesn't happen suddenly. As mental and emotional exhaustion increases, symptoms appear. One of them is difficulty in managing unforeseen events and unexpected difficulties. Listen to this episode to understand how it happens and what you can do about it. The content shared in this podcast does not exempt you from consulting a professional. Get in touch with Mena S Galvão in:   https://lisb...

You have lots of routines and obligations that tire you out, take up time and that you don't like. But why not start using them as moments of mental rest? If you have to do them, why not start managing them more intelligently? Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en  Linkedin:  https://www.linkedin.com/in/menasantos/ Contact her by: m...

This year I was once again honoured by the GHP Mental Health Awards. I feel very grateful for this further recognition of the work I've been doing.   But my first thought when I read the email informing me of the area in which I had been awarded was that this particular prize didn't have much to do with who I am. In this episode, I help you understand why this surprising award actually makes a lot...

Many people think they can't forgive, for fear that it will make them more vulnerable, that it will allow the other to repeat or continue the same behaviour. But the opposite is quite true. Listen to this episode to understand how you can get free from the hurt, but not allow it to happen again. Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en...

Over the years, we experience disappointments, some of them serious. People who hurt us, with or without intention. How do you deal with these thoughts, these memories? How does it impact your life and your well-being? In this episode, I help you begin to understand the journey you can take to free yourself from these sorrows. Get in touch with Mena S Galvão in:   https://lisboacounselling.com/?la...

Sometimes it feels like your work isn't flowing as usual, your brain doesn't seem to be working at its best, it feels stuck. In this episode, I'll help you identify an inner state that greatly impairs the fluidity of your brain, causing you to have to work much harder to do the same job, which ends up being of poorer quality than it should be. Listen to this episode to understand what's happening...

Looking after elderly parents can mean being exposed to constant criticism, demands and guilt, and it can be a terrible burden for you. However, the quality of your relationship with your parents is in your hands. Listen to this epi to see how you can change it. Get in touch with Mena S Galvão in: https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/...

We do lots of things on autopilot. This is an extremely effective strategy of our brain — it allows us to spend much less time and energy on routine activities. But does it make sense to leave everything on autopilot? How can reducing this mode of operation greatly reduce both your negative emotions and your mental and emotional exhaustion? Get in touch with Mena S Galvão in: https://lisboacounsel...

With so many pressures, responsibilities and demands, many people don't find the time to rest. And they think they'll rest on holiday. But resting on holiday isn't enough. What's more, if you're exhausted, the holidays won't be enough for you to rest. Get in touch with Mena S Galvão in: https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasant...

In the last episode, I spoke to you about navigating life's storms. Today, following on from that, I'm going to talk to you about more violent storms. When you think you've reached the bottom of the hole. Does that really exist, the bottom of the hole? When everything is terrible, can you be sure that it won't get worse? In this episode, I come to share my thoughts with you. Get in touch with Mena...

Maybe you wish you didn't have the problems you're facing. But... problems exist; they're part of living on this planet. Instead of just wanting to escape them, you can become more skilful at "navigating", at managing the various situations that life brings you, more effectively. Listen to this episode to understand this shift in mindset and how it can radically change your life. Get in touch with...

Last week I talked about how we can create new programs in our brain to achieve the changes we want. But what happens to the old programs that we don't want, that have been replaced? Is it possible to erase them? Get in touch with Mena S Galvão in: https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/ Contact her by: mena.s@lisboacounse...

To achieve change in your life, you need to plan and implement that change in your brain. In this episode, I share with you what is neuro programming and how you can use it to start changing habits. Get in touch with Mena S Galvão in: https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/ Contact her by: mena.s@lisboacounselling.com

Hormones are produced by our bodies naturally. But we can become more effective at producing the hormones we need, which promote our well-being. In this episode, I'm going to talk about how you can increase your production of one of these hormones, serotonin. Get in touch with Mena S Galvão in: https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/...