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PLAYING-IT-SAFE

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PLAYING-IT-SAFE

Dr. Z. - Patricia Zurita Ona, Psy.D.

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I'm Dr. Z., a clinical psychologist and an author. In PLAYING-IT-SAFE I will share with you research based-skills, interviews, readings, insights, tips, and all types of curated info to get unstuck from worries, anxieties, fears, obsessions, and ineffective playing-it-safe actions. See acast.com/privacy for privacy and opt-out information.
 
It's hard to make self-care and personal development a priority when balancing work, family and day-to-day survival. Join Dr. Kaitlin Harkess, psychologist, yoga instructor, and multi-hatted mum, as she interviews experts in the areas of wellbeing and wholistic health. If you want to flourish and create a life that you love, then this is the podcast for you! Join us each Wednesday to learn tips and tricks to nurture your mind, body and soul.
 
Your Life in Process Podcast: Psychological Flexibility From the Inside Out Are you tired of chasing self-help strategies that don’t stick or make you feel like you are never doing enough? I am too. I am a modern psychologist, author of ACT Daily Journal, mother, and yoga teacher. Think of me as your psychological flexibility guide. Part conversation, part practical toolkit, this podcast offers you a roadmap for growing a compassionate, healthy, and rewarding life. In some episodes, I will t ...
 
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In this episode, Dr Patricia E. Zurita Ona, also known as Dr Z, discusses how perfectionist and high achieving tendencies can be balanced and modified. Dr Z is a Psychologist by training. She has authored six books, co-authored two books, conducted over 140 workshops at national and international conferences, runs a boutique practice, and absolutel…
 
How can you be a high achiever and reach for big goals while still holding on to your values? What do you do when there are just too many good things to choose from in your life? Diana chats with Dr. Patricia Zurita Ona about strategies from Acceptance and Commitment Therapy (ACT) to help you skillfully strive toward meaningful pursuits. Diana and …
 
If there's one skill we all need to be practicing right now, it is acceptance. Acceptance is central to maintaining healthy relationships, making a behavior change, pursuing meaningful goals and being at peace with yourself. But how do you do it? What does it look like? In this solo episode, Diana sits down with you to explore what acceptance means…
 
"You must be vulnerable to be sensitive to reality. And to me being vulnerable is just another way of saying that one has nothing more to lose. I don’t have anything but darkness to lose. I’m way beyond that." - Bob Dylan. We often play-it-safe by hiding, avoiding, minimizing, and acting as if we're not struggling. But it's human to struggle; it's …
 
In this episode we will be exploring 3 strategies for your most stress relieving yoga practice. This is an important conversation if you have heard about yoga for stress reduction… yet find something gets in the way of you actually getting on the mat. If you’d like to learn more about using yoga as a mindfulness and acceptance-based psychological p…
 
How do you help your kids develop a balanced relationship with food and their body? An intuitive eating approach supports kids in developing confidence and trust in their bodies. In this episode, Diana and Summer explore 3 keys to raising intuitive eaters by supporting children to find ways of eating that are nourishing and internally driven. About…
 
In this episode, the conversation focuses on supporting parents to take care of themselves, so that they can better nurture their children. Dr Renee Cachia is an experienced Australian psychologist with a passion for empowering children, adolescents, and their parents to reach their full potential. As a bestselling published author with a PhD in ps…
 
What is the difference between meditation and therapy and how can they support each other? How do you start a meditation practice and what are its benefits? Trudy Goodman is a psychotherapist, founder of InsightLA, and expert meditation teacher. In this episode, Diana sits down with Trudy to discuss her twisty-turny life, including her early traini…
 
Are you a little angrier, irritable or quick to lash out these days? Anger is a challenging emotion. And according to Dr. Jud, it can become a habit. What is fueling your anger and how can you break the habit loop of resentment? What can we learn from behavioral neuroscience and ancient wisdom to respond differently when we're triggered? Listen to …
 
Our world is increasingly designed to addict us. What is happening in our brains when we are hooked and what can we do about it? In this episode, Dr. Anna Lembke and Dr. Diana Hill explore the neuroscience of addiction, and how we’ve become addicted to everything from sex, to food, to our smartphones. Anna and Diana also share their personal experi…
 
How do you set up a psychologically flexible life that's about thriving and taking action towards meaningful goals? How do you know what your values are and how can you use the ACT process of values to flourish? In this first episode of Your Life in Process, Dr. Diana Hill introduces a way of living that’s about turning toward what matters most to …
 
In this episode I speak with Thomas Anderson, the author of “The Vulnerable Man – Break your patterns. Master your emotions. Reclaim your life.” Thomas has extensive experience from global companies as a project manager, change manager, and management consultant. In 2015 his life changed, trapped in an emotional prison, stuck in the digital stress …
 
In this episode, I discuss healthy ways to develop and maintain habits for the New Year and beyond. New Year's Resolutions can be difficult to keep up with, so it's important to be kind to ourselves and adapt the ways we integrate habits into our lives with routines that already exist. Shownotes: www.drkaitlin.com…
 
We all play it safe, that's the norm and not the exception. Our playing-it-safe tendencies move in a continuum from being adaptive on one end to being unhelpful on the other. And one of the ways we play it safe is by pushing hard and working hard. In this conversation, I interview Diana Hill, a clinical psychologist, co-author of the book ACT daily…
 
Dr Joey developed and validated one of world’s first psychometric scales that solely focuses on the construct of equanimity - The Equanimity Barriers Scale [EBS] in 2018. His research (spanning 6 years) includes operational definitions of inner and outer equanimity relevant for clinical psychology, theoretical models of judgement and the validation…
 
Andrew McGonigle has been studying anatomy for over twenty years, originally training to become a doctor and then moving away from Western medicine to become a yoga teacher, massage therapist and anatomy teacher. He combines all of his skills and experience to teach anatomy and physiology on Yoga Teacher Training courses internationally and runs hi…
 
On this episode, we will be speaking with Jennifer Kemp about the fears that underlie perfectionism and how to navigate these experiences with self-compassion. Jennifer is a Clinical Psychologist who has a special interest in perfectionism from both her own experience and through the work she does with clients. Jennifer integrates Acceptance and Co…
 
As Chris Martin would say, the curiosity didn't kill the cat. In fact, she's alive and well." Today, I'm sharing with you an interview with Chris Martin, a content producer and creativity coach who helps people unleash their creative fire by transforming imaginative ideas into tangible reality. Chris is a very caring creative person that asks deep …
 
As a species, we are hardwired to avoid, control, and escape whatever makes us uncomfortable. That’s natural and expected. To avoid is to be human. But what happens when we avoid things that we care about because they make us uncomfortable or sad? What happens when we disconnect from the things that matter to us because we’re trying to control what…
 
How often do you play-it-safe by minimizing what's important to you and avoiding conversations? In this conversation, I interview Debbie Sorensen, a clinical psychologist, co-author of the book ACT daily Journal, and co-host of the psychology podcast Psychologists Off The Clock. In this episode, Debbie and I chat about different micro-skills, based…
 
Imagine what would happen if you made choices to give just 10% more of yourself to your career? Imagine if you make choices to give just 15% more of yourself to your relationships? Imagine how your life would change if you make choices to give 20% more to your health? That’s what’s amazing about acknowledging the many moments of choice you have eve…
 
Thank you for joining us this season. Season 3 was jam-packed with a range of wonderful guests and topics. On this episode, I discuss an overview of all the topics we covered and where you can find them. Shownotes: www.drkaitlin.comBy Dr. Kaitlin Harkess, Clinical Psychologist + Yoga Instructor
 
In this episode, Dr Nicole Beurkens talks about children’s mental health and how that’s connected to the foods they’re eating, their movement, and screen time use. Nicole goes on to discuss the importance of modelling the lifestyle we want for our children. She also discusses the importance of parents and caregivers practicing self-care to be able …
 
One way in which we play-it-safe is by “discounting what’s important to us or minimizing our needs.” Of course, in relationships sometimes we prioritize the relationships’ needs versus our individual needs. And yet, if this playing-it-safe move goes unchecked we may end up living lives that are not fulfilling, meaningful or rewarding. In this conve…
 
I never have heard a person say "I'm concerned about how kind, caring, and compassionate I'm with myself." Most of us may go into a judgemental mode when making a mistake, saying the wrong thing, or looking back at actions we took in the past. Sometimes, we may even hold onto beliefs that "by being tough with ourselves, we're keeping ourselves in c…
 
In this episode, Todd Henry discusses what it means to be an accidental creative. Just by existing in this modern-day and finding inspiration in exploring how to create a meaningful life personal to you, makes you a creative. Todd discusses how to hone in a sense of focus by reconnecting with our sense of self by the practice of disconnecting for a…
 
The fear of being a failure is more common than what we know, and it drives many struggles: perfectionism, procrastination, low moods, and many more. But are you aware of how it shows up and how you handle it? In this episode, I invite you to answer 3 questions that will help you to figure out how you handle the fear of being a failure! Don't forge…
 
​​In this episode, I talk with Daniel Ahearn and am really excited about this interview as Attachment Theory underpins all psychological work, while the mindfulness-based interventions so commonly offered have their home in Buddhist wisdom. Daniel is an Associate Marriage and Family Therapist (AMFT), with a counselling degree in addiction (CADAC). …
 
Do you ever wonder how a person makes ideas happen? How a person creates a concept and puts it into action in a campaign, art, or book? How do ideas scale to the point that they're so popular and well established? Do you ever wonder how a creative mind chooses an idea and how they discount hundreds of them when pursuing a creative project? In this …
 
In this episode, Dr Delia McCabe rejoins us to discuss how we can support the kids in our lives to eat well. Delia’s research focus shifted from Clinical Psychology to Nutritional Neuroscience upon discovering nutrition’s critical role in mental wellbeing. Her research into female stress has been published in a number of peer-reviewed journals and …
 
When I ask people how often they get lost in their thoughts, most of them say "a lot." There wasn't a single I've talked to who said "never." Perhaps, that's not a surprise. Our minds are a powerful content-generating machine that is constantly generating all types of thoughts. If you pay attention, your mind is coming up with all types of soundtra…
 
In this episode, Marlysa Sullivan discusses how Polyvagal Theory and Yoga are related. Polyvagal Theory is a Western framework introduced by Dr Steven Porges that relates to the nervous system, including what Dr Porges calls the social engagement system. Marlysa discusses the overlap between Eastern and Western philosophy and science and how Gunas,…
 
"Wholehearted living is about engaging in our lives from a place of worthiness. It means cultivating the courage, compassion, and connection to wake up in the morning and think, No matter what gets done and how much is left undone, I am enough. It’s going to bed at night thinking, Yes, I am imperfect and vulnerable and sometimes afraid, but that do…
 
In this episode, Dr Jessica Borushok discusses how to move through imposter syndrome in an effective way. Dr Jessica is a registered clinical and health psychologist, author, and wellness enthusiast who works in private practice. The author of numerous books on Acceptance and Commitment Therapy, including the award-winning book, The ACT approach, D…
 
In this episode, Michelle Farris, a licensed marriage and family therapist and anger management specialist, discusses codependency in relationships, how it develops, and how to heal from it. Michelle has over 30 years of experience working with recovery issues. She has written three e-books and has created several online courses to support private …
 
Imagine for a moment that all knowledge is represented in the shape of a pie that adds up to 100%; there is maybe 5% of things we know, another 15% of what we don’t know, and 80% of things we don’t know we don’t know. The reality is that as much as we want, wish, and hope for, we don’t know the answer to many things: Am I making the right decision?…
 
In this episode, Monique Beaver shares the importance of mindful movement practices as a way of reclaiming our emotions. Monique Beaver is a Psychologist and Yoga facilitator and created her business, Mindfully Curious, to encompass a holistic approach to therapy and healing. With Monique’s background in dance and movement, she noticed that when sh…
 
In this week's episode of the Playing-it-Safe podcast, I chat with Sarah Peck, founder of Startup Parent, an open water swimmer, a trained yoga teacher, and a writer. In this conversation, Sarah shares how she gives herself permission to be a good enough parent, how she handles worry thoughts about her parenting, and how she manages her day-to-day …
 
Values" is a word that gets thrown around a great deal these days, and it means different things to different people. In this episode, Dr. Z describes what values are within Acceptance and Commitment Therapy (ACT), and what they're not. Before you go, we do have a couple of things to tell you about! (1) ACT beyond OCD, an online class for any perso…
 
In this episode, Dr Jennifer Wolkin will be joining us to discuss how to seamlessly integrate mindfulness into our daily lives. Dr Jen is a Psychologist, Writer, Speaker, and Professor based in New York. She recently released a book called Quick Calm, which outlines practical methods for mindfulness meditation in an accessible way. Her wisdom speak…
 
In this episode, Michael Anthony speaks about his experience with abuse as a child and how his inner strength led him to his personal growth journey of becoming resilient, and how he uses those experiences to coach and mentor other adult survivors of child abuse. Michael is also the author of the best-selling book, Think Unbroken: Understanding and…
 
From the outside our lives may look great, fun, and perfect! But sometimes, our lives get messy, complicated, and hard to handle because unexpected things happen. On top of that, some contextual situations make things extra hard for us: struggles with mental health, being of a different race, having a different gender identity, belonging to a diffe…
 
Do you struggle with overthinking problems? Do you think and think to the point of feeling anxious, hopeless, or stressed out? Have you ever tried to “think your way out” of one of these thought spirals? In this episode, Dr. Z discusses why it is important to develop a new relationship with your mind and how to do so. She shares three specific tips…
 
In this episode, Dr Greg Smith discusses how we can adapt our breathing techniques with different modes in our lives, from calming and balancing our internal systems when we feel stressed to giving us a boost of energy when we need a break. Greg is a Psychologist, Lecturer of Counseling and Psychotherapy, qualified yoga teacher based in Adelaide, S…
 
In this episode, we will be speaking with Caroline Welch, CEO and co-founder with Dr. Dan Siegel of the Mindsight Institute in Santa Monica, California and author of “The Gift of Presence: A Mindfulness Guide for Women." Caroline is able to bring together the academic world and mindfulness with her discussion of an evidence-based practice of medita…
 
In this conversation you will hear how Dr. Jill Stoddard, a TEDx speaker, author, ACT clinician, and mother of two children, practices self-compassion, develops a growth- mindset, and faces her fears of not being an expert on a given topic. If you like this episode, and feel generous, please write us a review! It helps with making this podcast avai…
 
In this episode, Dr. Z. share with you some tips on how to practice mindfulness-on-the-go when things go wrong, south, and terribly bad. Subscribe to playing-it-safe newsletter so you can get weekly research-based tips to handle all types of anxiety: https://www.thisisdoctorz.com/playing-it-safe-newsletter/ See acast.com/privacy for privacy and opt…
 
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