Your Journey Your Tools

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Nathan White

10 episodes

16 hours ago

Welcome to Your Journey Your Tools, a podcast dedicated to giving you practical, evidence-based tools for your mental health. Created by counsellor Nathan White and powered by NotebookLM, each episode breaks down complex topics like anxiety, self-esteem, depression, and communication into simple, actionable strategies. If you're ready to understand your mind better and build a toolkit for a more resilient life, this is the show for you. RESOURCES: Website: www.yourjourneyyourtools.com App: https://yourjourneyyourtools.app SUPPORT THE SHOW: Donate: https://ko-fi.com/yourjourneyyourtools

Mental Health

Health & Fitness

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Mental Health

Health & Fitness

Episodes (10/10)

Your Journey Your Tools

Why You Struggle in Relationships: Understanding Your Attachment Style | S03E01

Welcome to the premiere of Season 3: The Communication Blueprint.Before we can talk about how to argue better or how to listen, we have to understand the invisible programming running in the background of your relationships: Your Attachment Style.Have you ever wondered why you always seem to fall for the same type of person? Why you feel the urge to pull away when things get intimate, or why you panic when your partner doesn't text back immediately? This isn't random. It’s attachment theory.In this episode, we break down the four main attachment styles, where they come from, and most importantly—how to heal them.IN THIS EPISODE, YOU WILL LEARN: ✅ The 4 Attachment Styles: A clear breakdown of Anxious, Avoidant, Disorganized, and Secure attachment. ✅ The Origin Story: How your early childhood bonds shaped the way you love today. ✅ The Anxious-Avoidant Trap: Why these two opposing styles are so often drawn to each other (and the chaos it creates). ✅ Earned Security: The good news—your style is not a life sentence. We discuss how to rewire your brain for secure connection.SAY HELLO & GET MORE TOOLS 🛠️ DOWNLOAD THE APP: https://yourjourneyyourtools.app💻 EXPLORE THE WEBSITE: https://www.yourjourneyyourtools.com☕ SUPPORT THE SHOW: https://ko-fi.com/yourjourneyyourtoolsTIMESTAMPS: 00:00 - Introduction: Welcome to The Communication Blueprint 02:15 - What is Attachment Theory? 05:30 - The Anxious Attachment Style Explained 09:45 - The Avoidant Attachment Style Explained 13:20 - The Disorganized (Fearful-Avoidant) Style 16:40 - The Goal: What Secure Attachment Looks Like 19:15 - "Earned Security": How to Change Your Style 22:00 - Key Takeaways & What's Next in Episode 2If you found value in this episode, please like the video and subscribe to the channel. It makes a huge difference and helps these tools reach more people.💬 Leave a comment below: Which attachment style do you relate to the most?

5 days ago

41 minutes 6 seconds

Your Journey Your Tools

The 5 Stages of Grief Are Wrong. Use This Model Instead. | S02E04

We've spent this season tearing down the "five stages" myth because it's an unhelpful and harmful map for grief. So, what's the better map?

In this episode, we provide the answer. We do a compassionate deep dive into the modern, dynamic models of loss that are flexible, non-linear, and actually reflect the real human experience of grieving.

We'll focus on the most practical and powerful framework: the "Dual Process Model of Coping." This model explains why it is completely normal (and healthy!) to move back and forth between the pain of your loss and the tasks of rebuilding your life.

IN THIS EPISODE, YOU WILL LEARN:✅ What is the Dual Process Model (and why is it a better map)?✅ Understanding the "Loss-Oriented" side of grief (the sadness, the pain).✅ Understanding the "Restoration-Oriented" side (the new tasks, the new identity).✅ Why "Oscillation"—moving between the two—is the key to healthy adaptation.✅ How to use this model as a compassionate guide for your own journey, free from the pressure of "stages."

SAY HELLO & GET MORE TOOLS🛠️ DOWNLOAD THE APP:

https://yourjourneyyourtools.app

💻 EXPLORE THE WEBSITE:

https://www.yourjourneyyourtools.com

☕ SUPPORT THE SHOW:

https://ko-fi.com/yourjourneyyourtools

TIMESTAMPS:00:00 - Introduction: We Need a Better Map for Grief01:40 - The Problem with a Linear "Map"04:30 - A Better Framework: The Dual Process Model08:00 - Understanding "Loss Orientation" (Feeling the Pain)11:15 - Understanding "Restoration Orientation" (Rebuilding Life)14:00 - Oscillation: Why "Grief Waves" Are Normal and Healthy17:30 - How to Use This Model as a Compassionate Guide19:00 - Key Takeaways

If you found value in this episode, please like the video and subscribe to the channel. It makes a huge difference and helps these tools reach more people.

💬 Leave a comment below: Does this idea of "oscillating" between loss and restoration feel true to your own experiences?

1 week ago

41 minutes 56 seconds

Your Journey Your Tools

The 5 Stages of Grief Are a Myth (Here's What to Do Instead) | S02E03

In our last episodes, we broke down why the 'five stages' model is a myth and reframed grief as an active, adaptive process.

That leads to the most important question: If that old map is broken, what do we use instead?

This episode is the pivot. After breaking down the myth, we are now exploring the practical, actionable strategies you can use to actually navigate the complex reality of loss. This is the 'what to do instead' episode, moving from theory to practice and providing you with a new set of tools.

IN THIS EPISODE, YOU WILL LEARN:✅ A brief recap of why the five-stage model fails us.✅ The importance of moving from a passive 'waiting' model to an active 'coping' one.✅ Practical, healthy coping strategies for managing the acute pain of loss.✅ The power of creating personal rituals to honour and process grief.✅ The first steps toward building a new, more realistic 'map' for your grief journey.

SAY HELLO & GET MORE TOOLS🛠️ DOWNLOAD THE APP:

https://yourjourneyyourtools.app

💻 EXPLORE THE WEBSITE:

https://www.yourjourneyyourtools.com

☕ SUPPORT THE SHOW:

https://ko-fi.com/yourjourneyyourtools

TIMESTAMPS:00:00 - Introduction: The Old Map is Broken01:40 - Why We Need a New Map (The Harm of the "Stages")04:15 - Moving from Passive to Active Grieving07:30 - Tool 1: Healthy Coping & Self-Compassion11:10 - Tool 2: The Power of Personal Rituals15:00 - What to Do Instead: Building Your Own Map17:20 - Key Takeaways & What's Next in Episode 4

If you found value in this episode, please like the video and subscribe to the channel. It makes a huge difference and helps these tools reach more people.

💬 Leave a comment below: What is a small, healthy coping strategy or ritual you have found helpful in a difficult time?

2 weeks ago

32 minutes 4 seconds

Your Journey Your Tools

Grief Isn't Passive: Why Loss is an Active, Adaptive Process | S02E02

In our season premiere, we learned that the 'five stages' model is a myth. So, what is grief?

This episode reframes the entire conversation. We often think of grief as something that just happens to us—a passive, overwhelming fog we have to wait out. But what if it's the opposite?

What if grief is an active, adaptive process? This episode explores the modern, scientific view of grief as your brain and body's powerful, intelligent way of adapting to a new reality—a world where something precious is gone.

IN THIS EPISODE, YOU WILL LEARN:✅ How to shift your perspective from passive 'waiting' to active 'grieving'.✅ The science of how your brain adapts to loss (neuroplasticity and grief).✅ Why grief is not a "disorder" but a natural, adaptive process.✅ How this new understanding can reduce feelings of guilt and helplessness.✅ How "reframing" grief is the first step toward genuine, healthy coping.

SAY HELLO & GET MORE TOOLS🛠️ DOWNLOAD THE APP:

https://yourjourneyyourtools.app

💻 EXPLORE THE WEBSITE:

https://www.yourjourneyyourtools.com

☕ SUPPORT THE SHOW:

https://ko-fi.com/yourjourneyyourtools

TIMESTAMPS:00:00 - Introduction: Is Grief Passive or Active?01:40 - The Old View: Grief as a Fog04:00 - The New View: Grief as an Active, Adaptive Process07:15 - What Your Brain is Doing When You Grieve10:30 - Why This Reframe is So Powerful13:50 - This is Not "Toxic Positivity"16:10 - Key Takeaways & What's Next in Episode 3

If you found value in this episode, please like the video and subscribe to the channel. It makes a huge difference and helps these tools reach more people.

💬 Leave a comment below: Does thinking of grief as an "active" process change how you feel about it?

3 weeks ago

53 minutes 37 seconds

Your Journey Your Tools

Beyond the 5 Stages: The REAL Science of Grief | S02E01

Denial, Anger, Bargaining, Depression, Acceptance.

We've all been told these are the "five stages of grief." But what if that model is wrong? What if it was never even intended for people experiencing loss, and is actually doing more harm than good?

Welcome to Season 2 of Your Journey Your Tools: Navigating Grief and Loss.

In this season premiere, we dismantle the single biggest myth about grief to build a new, more compassionate foundation. This episode is a deep dive into the surprising origins of the five-stage model and what the real science of grief actually tells us.

IN THIS EPISODE, YOU WILL LEARN:

✅ The surprising origin of the "five stages" model (and who it was really for).

✅ Why this linear model is unhelpful and can make you feel like you're "grieving wrong."

✅ What modern psychology and research actually say about how we process loss.

✅ How to let go of the pressure to follow a "grief checklist."

✅ A new, more compassionate framework for understanding your own unique experience.

ABOUT THE CHANNELYour Journey Your Tools is a space dedicated to providing you with practical, evidence-based tools for your mental health and personal growth journey. Created by Nathan White, a qualified counsellor, this podcast aims to make complex psychological concepts simple and actionable.

SAY HELLO & GET MORE TOOLS🛠️ DOWNLOAD THE APP:

https://yourjourneyyourtools.app

💻 EXPLORE THE WEBSITE:

https://www.yourjourneyyourtools.com

☕ SUPPORT THE SHOW:

https://ko-fi.com/yourjourneyyourtools

TIMESTAMPS:00:00 - Introduction: The Biggest Myth About Grief01:45 - Where Did the "Five Stages" Actually Come From?05:20 - Why This Model is Harmful to Your Grieving08:40 - The REAL Science: What Modern Psychology Says12:15 - Grief is Not a Linear Checklist15:30 - Key Takeaways & What's Next in Season 2

If you found value in this episode, please like the video and subscribe to the channel. It makes a huge difference and helps these tools reach more people.

💬 Leave a comment below: What have you been told about grief that you found unhelpful?

1 month ago

58 minutes 3 seconds

Your Journey Your Tools

The Self-Esteem Toolkit: A Complete Recap | Season 1 Finale (S01E05)

In this special Season 1 Finale, we tie all the pieces of 'The Self-Esteem Toolkit' together. Over the last four episodes, we've gathered the individual tools; now, it's time to see how they connect and work as a complete system for building a resilient and lasting sense of self-worth.

This episode is a comprehensive summary and presentation of the entire first season, designed to help you lock in what you've learned and move forward with a clear, actionable plan.

IN THIS EPISODE, WE REVISIT:

✅ The Foundation: A clear review of Self-Esteem vs. Self-Confidence (S01E01).

✅ The Defender: The key strategies for identifying and Taming Your Inner Critic (S01E02).

✅ The Antidote: How to apply the 3 core components of Self-Compassion (S01E03).

✅ The Evidence: Actionable steps for Building Evidence for Your Worth (S01E04).

✅ A final summary of how all these tools integrate into a single, powerful daily practice.

ABOUT THE CHANNEL Your Journey Your Tools is a space dedicated to providing you with practical, evidence-based tools for your mental health and personal growth journey. Hosted by Nathan White, a qualified counsellor, this podcast aims to make complex psychological concepts simple and actionable.

SAY HELLO & GET MORE TOOLS🛠️ DOWNLOAD THE APP:

https://yourjourneyyourtools.app

💻 EXPLORE THE WEBSITE:

https://www.yourjourneyyourtools.com

☕ SUPPORT THE SHOW:

https://ko-fi.com/yourjourneyyourtools

TIMESTAMPS:00:00 - Introduction: The Complete Toolkit01:30 - Recap 1: The Foundation (Self-Esteem vs. Confidence)05:10 - Recap 2: The Defender (Taming Your Inner Critic)09:25 - Recap 3: The Antidote (The Power of Self-Compassion)13:45 - Recap 4: The Evidence (Building Your Worth)17:30 - How It All Works Together: A Final Presentation19:15 - Season 1 Wrap-up & What's Next in Season 2

Thank you for joining us for all of Season 1! If you found value in this toolkit, please like the video and subscribe to the channel so you don't miss the start of Season 2.

💬 Leave a comment below: What was your single biggest takeaway from "The Self-Esteem Toolkit" season?

1 month ago

46 minutes 2 seconds

Your Journey Your Tools

How to Build Evidence for Your Worth (A Practical Guide) | S01E04

We've learned to challenge the inner critic (Ep 2) and practice self-compassion (Ep 3). But what about the part of your brain that still demands "proof" of your value?

This episode is the final tool in The Self-Esteem Toolkit. It's an actionable, step-by-step guide to creating a "portfolio of your worth." This isn't about arrogance; it's about building a factual, undeniable case for your own positive qualities, strengths, and past successes.

This portfolio becomes your concrete evidence—a powerful tool you can turn to when your inner critic is loud and your feelings of self-worth are low.

IN THIS EPISODE, YOU WILL LEARN:

✅ Why "feeling" worthy isn't always enough (and why you need hard evidence).

✅ A step-by-step guide to starting your "Portfolio of Worth" today.

✅ Practical techniques to identify your own strengths and positive qualities (even when it feels unnatural or difficult).

✅ How to use this portfolio as a real-time defence against your inner critic.

✅ How this final tool integrates with self-compassion to build a truly resilient sense of self.

ABOUT THE CHANNELYour Journey Your Tools is a space dedicated to providing you with practical, evidence-based tools for your mental health and personal growth journey. Hosted by Nathan White, a qualified counsellor, this podcast aims to make complex psychological concepts simple and actionable.

SAY HELLO & GET MORE TOOLS🛠️ DOWNLOAD THE APP:

https://yourjourneyyourtools.app

💻 EXPLORE THE WEBSITE:

https://www.yourjourneyyourtools.com

☕ SUPPORT THE SHOW:

https://ko-fi.com/yourjourneyyourtools

TIMESTAMPS:00:00 - Introduction: The Final Tool01:30 - Why You Need a "Portfolio of Worth"03:45 - Step 1: How to Start Collecting Evidence07:20 - Step 2: Identifying Your Strengths (Even the Small Ones)10:50 - Step 3: Finding Your Positive Qualities13:15 - How to Use Your Portfolio in Moments of Self-Doubt16:40 - Key Takeaways & Preparing for the Season 1 Recap

If you found value in this episode, please like the video and subscribe to the channel. It makes a huge difference and helps these tools reach more people.

💬 Leave a comment below: What is one strength or positive quality you can add to your "portfolio" this week?

1 month ago

16 minutes 47 seconds

Your Journey Your Tools

The Power of Self-Compassion: An Antidote to Self-Criticism | S01E03

In our last episode, we learned how to identify and challenge our inner critic. But what do you replace that harsh voice with? The answer is Self-Compassion.This isn't about self-pity or making excuses. It's the practice of treating yourself with the same kindness and understanding you would offer a good friend when they are struggling. It is one of the most powerful "antidotes" to the damage caused by self-criticism.In this episode, we break down the three core components of self-compassion, giving you a clear framework for this life-changing skill.IN THIS EPISODE, YOU WILL LEARN: ✅ What self-compassion is (and what it is NOT). ✅ Component 1: Self-Kindness (learning to be warm and understanding with yourself). ✅ Component 2: Common Humanity (realising you are not alone in your struggles). ✅ Component 3: Mindfulness (holding your painful thoughts in balanced awareness). ✅ Practical, simple exercises to start practicing self-compassion today.

1 month ago

14 minutes 57 seconds

Your Journey Your Tools

How to Tame Your Inner Critic: Practical Tools for Silencing Negative Self-Talk | S01E02

That negative inner voice... We all have it. The one that tells you you're not good enough, that you'll fail, or that you'll be judged. But what if you could learn to turn down its volume?In Episode 2 of The Self-Esteem Toolkit, we are moving from understanding your worth to defending it. This episode gives you practical, actionable skills to identify, challenge, and silence that negative inner voice.IN THIS EPISODE, YOU WILL LEARN: ✅ How to identify the "voice" of your inner critic (it's often sneaky). ✅ Practical cognitive skills to challenge and question its negative claims. ✅ Why simply "ignoring it" doesn't work (and what to do instead). ✅ How to reframe and replace self-criticism with more realistic and helpful self-talk. ✅ The first steps to developing a kinder, more supportive inner dialogue.

1 month ago

18 minutes 40 seconds

Your Journey Your Tools

Self-Esteem vs. Self-Confidence: Why Your Worth Isn't About Achievement | S01E01

Are you confusing self-confidence with self-esteem? In the first episode of Your Journey Your Tools, we explore the crucial difference and break down why your true self-worth should NEVER be tied to your achievements.So many of us are caught in a cycle of needing to do more to feel worthy. This episode is your first tool to break that cycle and build a more resilient sense of self.IN THIS EPISODE, YOU WILL LEARN:✅ The clear definitions of self-esteem and self-confidence (and why they aren't the same).✅ Why high achievement doesn't always lead to high self-worth.✅ The danger of basing your value on external validation (like praise or success).✅ The foundational steps to start building true self-worth, independent of your successes or failures.

1 month ago

26 minutes 55 seconds