Feeling like you don’t truly belong—no matter how hard you try—can leave you lonely, anxious, and questioning your self-worth. In this transformative episode of Life’s Dirty Little Secrets, we unravel the real nature of belonging: what it means, why we ache for it, and how to find it from the inside out.

Hosts Emma Waddington and Chris McCurry is joined by licensed clinical psychologist Meg McElvie, an expert in cognitive behavioral and acceptance and commitment therapies, for a profound conversation that turns the concept of belonging on its head. Together, they explore the three layers of belonging—social, internal, and spiritual—revealing why true belonging starts within and is our birthright, not something to be earned.

Discover the difference between fitting in and authentic connection, the evolutionary roots of our yearning to belong, and how cultural pressures sabotage our sense of self. Meg shares practical strategies, from mindful self-inquiry to nature rituals and expressive writing, to help you reconnect with your sense of belonging. You’ll also learn why helping others feel included is a radical act of self-acceptance and social justice.

If you’ve ever struggled with loneliness, social anxiety, or felt like you just don’t fit, this episode is your invitation to remember: you’re not alone, you don’t have to change to belong, and your place in the world is already yours. Listen in for a compassionate, eye-opening guide to finding connection—starting with yourself.

Topics Discussed in this episode:

• Innate yearning for human belonging
• Inside-out approach to self-acceptance
• Shame and self-stories around inclusion
• Cultivating compassion through shared humanity
• Radical social justice via belonging

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ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

Chronic pain, anxiety, depression, and fatigue are some of life’s most stubborn challenges—but what if the true cause, and the path to lasting relief, lies not in your body, but in your brain? In this eye-opening episode of Life’s Dirty Little Secrets, we uncover the groundbreaking science of pain with renowned mind-body physician Dr. Howard Schubiner.

Learn how cutting-edge neuroscience reveals that most chronic pain and related conditions aren’t the result of structural damage, but are instead generated by the brain’s protective mechanisms—often triggered by stress, trauma, or emotional injury. Dr. Schubiner shares powerful, research-backed techniques including pain reprocessing therapy, emotional awareness and expression, and practical life changes that can help you break free from the vicious cycle of pain and fear.

From Emma Waddington’s personal healing journey to astonishing real-life recoveries, this episode will transform your understanding of pain—and give you hope that recovery is closer than you think. Don’t miss this essential conversation for anyone living with persistent pain, unexplained symptoms, or looking to reclaim their wellbeing!

Highlights:

• Neuroscience of predictive processing in pain
• Emotional injury activating danger signals
• Chronic pain and structural diagnosis myths
• Mind body conditions in women
• Pain reprocessing and emotional awareness therapy

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ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

Are you feeling overwhelmed by modern life, increasingly stressed, isolated, or disconnected from the natural world? This enlightening episode uncovers the hidden crisis at the heart of our well-being—how today’s hyper-connected, fast-paced society is fundamentally at odds with our biological and emotional needs.

Join us as we dive deep with entrepreneur, writer, and systems thinker Alex Graybar, founder of the civic tech platform Votr, who champions a bold new philosophy he calls “biological humanism.” Discover why ancient social instincts, evolutionary drives, and our need for nature still rule our behavior—even as technology, capitalism, and urban life pull us away from what truly makes us thrive.

From the dangers of relentless striving and screen addiction to the profound healing power of a simple walk in the park, we explore eye-opening research, the down-to-earth wisdom of the biophilia hypothesis, and real-life strategies for restoring balance and community. Plus, learn how everyday choices, biological empathy, and reconnecting with nature can break the toxic cycle of stress and disconnection.

Whether you’re a city dweller yearning for connection or a changemaker passionate about sustainability, this episode will challenge the way you see society, and inspire you to rediscover the simple (and often overlooked) secrets to a life in harmony with the world around you. Don’t miss this transformative conversation—your well-being (and the planet) may depend on it!

Highlights:

• Biological empathy and human connection
• Impact of modern systems on well-being
• Biophilia hypothesis and restorative nature
• Individualism versus collective well-being
• Technology-driven stress and social isolation

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ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

Are you caught in the never-ending race for perfection, feeling burned out by hustle culture and the constant pressure to optimize every corner of your life? In this eye-opening episode, we reveal the truth about toxic striving, uncovering why it’s so hard to break free from relentless self-improvement, comparison traps on social media, and the modern epidemic of never feeling “good enough.”

Clinical psychologist and intuitive eating counselor Dr. Paula Freedman Diamond joins hosts Emma Waddington and Chris McCurry to unpack the roots of toxic striving, from childhood messaging to societal expectations—and why “striving” can silently morph into anxiety, perfectionism, and even disconnection from what really matters. Discover how to spot the warning signs when high standards turn toxic, and learn science-backed strategies to move from rigid self-criticism to a more compassionate, values-driven life.

Whether you’re a high achiever, a parent worried about doing everything “right,” or just exhausted from trying to keep up, this episode offers practical tips and much-needed validation. Tune in for real-world stories, mindset shifts, and actionable advice on living well—without letting the pursuit of success run your life.

Highlights:

• Toxic striving and perfectionist culture
• Social media and hustle culture pressures
• Rule-based versus values-based living
• Impact of societal expectations on self-worth
• Embracing imperfection and psychological flexibility

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ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

Grief is an inevitable part of life, but do we truly understand its complex nature and the different ways it affects us? Dive into this enlightening episode as Dr. Ray Owen, a seasoned clinical and health psychologist, unravels the multifaceted world of grief. With over forty years in the National Health Service, Dr. Owen brings unparalleled insights into the universality of grief, its manifestations beyond just sadness, and how cultural nuances affect our grieving process.

Explore why grief can be so much more than just a singular emotion, as Dr. Owen discusses everything from anger and shame to the dark side of resilience and the concept of disenfranchised grief. Together with hosts Emma Waddington and Chris McCurry, this episode delves deep into the cognitive processes that accompany loss, whether it's the death of a loved one, a pet, or even an identity shift due to life changes.

Perfect for anyone experiencing loss or for those seeking to better understand this profound emotion, this conversation provides actionable insights and empathetic understanding. Decode the secrets of coping with Dr. Owen’s valuable perspective—your journey towards healing could begin right here.

Topics Discussed in this Episode:

• Universality of human grief
• Varied facets of grief expression
• Role of cultural influences on grief
• Challenges of disenfranchised grief
• Navigating loss and life transitions

View the extended shownotes here

ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

Achieve more while living joyfully—it's possible! In this insightful episode, Dr. Mary Anderson, a clinical psychologist and author, discusses the transformative concept of being a "Happy High Achiever." Dr. Anderson explores how the relentless pursuit of excellence can often entangle individuals in anxiety and stress and offers cognitive-behavioral strategies to rewrite this paradigm.

Listeners will learn to redefine success by focusing on values-based goals rather than perfectionistic outcomes. Dr. Anderson introduces the SELF acronym—sleep, exercise, look forward, and fuel—as the foundation for essential self-care, aimed at maintaining energy and well-being alongside achievement.

This episode also highlights the power of positive self-talk, encouraging a shift in focus from cognitive distortions to constructive thoughts. Dr. Anderson's insights help listeners navigate societal pressures, promoting mental and emotional health without losing their competitive edge.

Tune in to explore a roadmap for sustainable success, equipping you with the tools to excel in professional and personal realms while prioritizing mental health and happiness.

Highlights:

• Happy High Achievers: Eight Essentials to Manage Stress and Energize for Success
• Overcoming Social Media Pressure in High Achievement
• Implementing Self-Care in Daily Life
• Shifting from Outcome Focus to Process Orientation
• The SELF Care Fundamentals: Science-Backed Approaches for Sustained High Performance

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ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

Navigating the turbulent waters of parenting an anxious child might just hold the key to fostering resilience and emotional growth in both parents and kids alike. In this episode, hosts Emma Waddington and Chris McCurry engage in a meaningful dialogue about the reality of anxiety in parenting and how it not only affects parents but also their children.

They explore the evolutionary roots of anxiety, emphasizing that it's a natural, baked-in response meant to protect us. By normalizing anxiety as part of the parenting journey, the hosts empower listeners with strategies to support children who exhibit anxious tendencies.

Their candid conversation includes practical tools like the acronym "SOBER," offering a structured approach to handling anxious moments effectively. With the importance of modeling resilience and defining family values, Emma and Chris illuminate how parents can guide their children toward greater independence and emotional well-being.

This episode is brimming with insightful strategies and compassionate advice, making it a valuable resource for any parent seeking to better understand and navigate anxiety within their family lives. Listen in to discover how embracing, rather than battling, anxiety can lead to a deeper connection with your child and a more fulfilling family dynamic.

Highlights:

• Understanding Anxiety
• Parent and Child Dynamics with Anxiety
• Temperament and Anxiety
• Influence of Social Media and Society on Anxiety
• Recognizing Problematic Anxiety
• Parental Strategies and Coping Mechanisms

View extended shownotes here

ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

Uncovering the tree that bends and thrives may just redefine how you approach mental well-being amidst life's storms. In this episode, Dr. Ross White, an acclaimed clinical psychologist, takes us on a journey through the metaphor of a tree that bends during turbulent times, drawing from his extensive work with high-performing individuals and culturally diverse populations. He shares how the Tanzanian proverb, "the wind does not break the tree that bends," serves as an empowering metaphor in his book, emphasizing resilience and flexibility.

Dr. White discusses the zero-sum game fallacy, conveying that success and well-being need not mutually exclude each other. Highlighting the importance of thriving over mere surviving, he passionately debunks the endurance culture's myths, urging listeners to embrace traits like flexibility and self-compassion. The discourse around burnout post-pandemic, and the societal pressures magnified by social media, sets a backdrop for his practical wisdom on thriving.

He introduces the powerful method of reflection through the get, threat, and reset modes of motivation. By blending insights from nature with psychological frameworks, Dr. White offers actionable strategies for nurturing a flexible and self-fulfilling mindset. Anchored in acceptance and commitment therapy principles, this conversation is a masterclass in aligning one's purpose with their daily actions.

Whether you’re seeking profound psychological insights or practical advice for fostering a balanced life, this episode with Dr. Ross White offers an inspiring exploration of sustaining success without losing oneself. A must-listen for anyone aiming to thrive amidst life's challenges, anchored in resilience and compassion.

Highlights:

• The Tanzanian Proverb: The Tree That Bends
• Concept of Thriving and Well-being
• Cultural Expectations and Mental Health
• Balancing Success and Emotional Health
• Emotional Awareness and Regulation
• Purpose and Intention in Life
• Challenges of High Performance
• Role of Self-Compassion and Willingness
• Forming Purpose and Achieving Balance

View extended shownotes here

ORDER Justin Case Sits with Anxiety: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)

The Glumm Twins Unhook from Sadness: An Acceptance and Commitment Therapy Workbook for Ages 8-12 (ACT Workbook Series for Kids)