Your Therapy guide

What happens when therapy starts to feel heavy, slow, or discouraging? What if you feel worse before you feel better — or begin to wonder whether it’s working at all? In this episode, Dr. Yadegarfard explores why therapy often becomes most challenging in the middle of the journey. Drawing on psychological science and clinical practice, this episode explains how increased awareness, emotional proce...

Why do you sometimes react before you’ve had a chance to think? Why does insight alone not stop certain patterns, even when you understand them well? In this episode, Dr. Yadegarfard explores the difference between reacting and acting from a neuroscience-informed, therapy-focused perspective. Rather than framing reactions as personal failures, this episode explains how fast, automatic responses ar...

Why do self-compassion and acceptance sound helpful in theory, but feel so hard in practice? And why do they often show up later in therapy rather than at the beginning? In this episode, Dr. Yadegarfard explores self-compassion and acceptance from a therapy-informed, science-based perspective — not as positive attitudes you should force, but as internal states that emerge when safety, understandin...

Have you ever been completely certain about how something happened — only to realise that someone else remembers the same event very differently? In this episode, Dr. Yadegarfard explores how human memory actually works, and why our minds don’t simply record events, but actively reconstruct them over time. This episode looks at how memories are shaped by emotion, meaning, and context, and how pers...

We live in a time of unprecedented psychological awareness. Many people understand their patterns, their triggers, and where their difficulties come from. They’ve read the books, listened to the podcasts, and can describe their struggles clearly-yet still feel stuck. In this episode, Dr. Yadegarfard explores a question that comes up repeatedly in therapy: Why isn’t awareness always enough to creat...

Why does your therapist keep asking questions instead of giving answers? Why can changing the way you think feel uncomfortable — even when it’s meant to help? In this episode, Dr. Yadegarfard explores Socratic questioning and reframing, two core therapeutic processes that sit at the heart of how psychological change happens. This episode focuses on how therapists work collaboratively with thoughts...

Why does your mind jump to conclusions? Why do certain thoughts feel so convincing, even when they cause distress? In this episode, Dr. Yadegarfard takes a deep, science-based look at cognitive biases — the mental shortcuts your brain uses to make sense of the world. You’ll learn what cognitive biases are, why every human brain has them, how they influence emotions, relationships, and behaviour, a...

Why do our thoughts turn negative so quickly? Why do we jump to conclusions, assume the worst, or speak to ourselves far more harshly than we would ever speak to someone we love? In this episode, Dr. Yadegarfard explores the two powerful forces beneath these struggles: automatic negative thoughts and core beliefs . You’ll learn how these patterns form, why they appear during stress, and how therap...

The assessment phase can feel intimidating when you’re not sure what it involves or why it matters. In this episode, Dr. Yadegarfard explains the purpose, process, and different types of psychological assessment, and clears up the most common myths that cause worry and hesitation. You’ll learn how assessment helps create a tailored roadmap for therapy — grounded in understanding, not judgement. Yo...

When anxiety rises, emotions surge, or your mind begins to race, grounding techniques can help you return to safety, clarity and control. In this episode, Dr. Yadegarfard explains what grounding really is, why it works, and how to use it effectively in your daily life and during therapy. You’ll learn: • What grounding techniques are and the science behind them • The difference between physical, me...

Self-help books, podcasts and videos can be incredibly supportive on your mental health journey — but they can also become overwhelming, confusing or even discouraging when used without guidance. In this episode, Dr. Yadegarfard explains why self-help often feels powerful at first, why it sometimes leaves people feeling “stuck,” and how to use self-help resources in a way that genuinely supports y...

Have you ever struggled to describe what you feel in your body when you’re anxious, sad, or overwhelmed? In this episode, Dr. Yadegarfard explores the essential but often-overlooked skill of noticing and naming your bodily sensations — a cornerstone of emotional awareness and recovery. Many people can describe their thoughts or emotions, but not the physical sensations that come with them. Yet you...

When anxiety rises, your breathing changes — often before you even notice. In this episode, Dr. Yadegarfard explores the fascinating science behind breath, oxygen, and the nervous system, showing how something as simple as slowing your breath can calm your mind and support long-term recovery. You’ll discover why over-breathing can make anxiety worse, how oxygen and carbon dioxide balance affects y...

Have you ever noticed how being overheated makes you irritable, or how a cool breeze instantly calms you? In this episode, Dr. Yadegarfard explores the fascinating science of body temperature and emotion regulation — and how simple temperature-based practices can directly support your mental-health recovery. You’ll learn how your nervous system responds to temperature changes , why cooling or warm...

Considering antidepressants or other medication for your mental health can feel overwhelming. In this episode, Dr. Yadegarfard breaks down what taking medication really means for your recovery — when it can help, how it works, and how to talk to your GP or psychiatrist about your options. You’ll learn how medication and therapy can work together, how to ask the right questions, and how to make inf...

Episode 21: Talking to Your GP About Mental Health — A Step-by-Step Guide Description: It can feel intimidating to talk to your GP about your mental health — but you don’t have to do it alone. In this episode, Dr. Yadegarfard explains why your GP is a key part of your mental health journey and walks you through how to prepare for the conversation, what to say, and what to expect. You’ll learn prac...

Episode 20: Nourish Your Mind — The Link Between Diet and Mental Health : Have you ever noticed how your mood changes after a meal—or when you skip one? In this episode, Dr. Yadegarfard explores the science behind the powerful connection between nutrition and mental health. You’ll learn how your gut and brain constantly communicate, why hydration and balanced blood sugar are crucial for emotional...

Have you ever struggled to stop procrastinating or avoiding stressful situations? Dr. Yadegarfard breaks down the two most fundamental human responses to stress: Avoidance and Exposure . This episode explains how avoidance offers a tempting short-term fix but acts as a long-term trap. It grounds the discussion in the Fight, Flight, or Freeze mechanism, emphasizing that these automatic responses ar...

How do you prove your therapy is working when progress feels slow? Dr. Yadegarfard addresses this common question by introducing evidence-based ways to evaluate your improvement. Learn how the CBT model and structured measurement provide clear, undeniable proof of change. She breaks down the four key areas where you can track progress and explains how therapists use standardized tools like PHQ-9 a...

You know goals are important for therapy, but how do you actually set them? Dr. Yadegarfard breaks down the powerful SMART framework and shows you how to apply this strategic tool to your mental health journey. Stop relying on vague hopes like "I want to be happier" and learn how to create a clear, actionable, and measurable roadmap for change. This episode is essential for maximizing your progres...

Have you ever struggled to remember a single positive thing that happened on a bad day? Dr. Yadegarfard dives into one of the most powerful cognitive traps: Memory Bias . This bias causes your brain to selectively remember negative events, fueling anxiety and depression, and even causing you to forget the valuable insights and homework from your therapy sessions. Learn how to actively retrain your...

Thinking about going to therapy but feeling nervous? This episode is for you. Dr. Yadegarfard walks you through what to expect in the first therapy session, addressing common fears and reassuring listeners that taking this step is a sign of immense strength. Learn why the first session isn't a race, how to know if a therapist is a good fit, and what essential topics will be covered. This guide hel...

What's the difference between feeling stressed and having a mental health disorder? Dr. Yadegarfard tackles this common and often confusing question. This episode brings clarity to the terms "mental health difficulty" and "mental health disorder," using a compassionate and practical approach. She discusses the pros and cons of a diagnosis and reassures listeners that therapy always focuses on trea...

In this episode, Dr. Yadegarfard breaks down the crucial difference between thoughts and emotions. Using simple, relatable analogies, she explains how understanding this distinction is a powerful first step in gaining control over your inner world. Learn how to identify the "script" playing in your mind and the "soundtrack" it creates in your body. This episode is a must-listen for anyone in thera...

Welcome back to Your Therapy Guide. In this episode, Dr. Yadegarfard helps you decide between online and in-person therapy. He breaks down the pros and cons of each and explains why his own private practice is exclusively online. You'll learn: The benefits of meeting in a dedicated, in-person therapy space. The convenience and accessibility that online therapy offers. The most important factor for...