Wisdom for Wellbeing: Mind-Body Psychology and Somatic Skills for Healing and Growth

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 absolutely loves to create resources for every client she works with. In 2019, Dr Z was nominated as a Fellow of the Association of Contextual Behavioral Sciences (ACBS) for her contributions to the dissemination of Acceptance and Commitment Therapy skills for particular unworkable behavioural patterns.   Shownotes: www.drkaitlin.com   

​​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). He has over 18 years of meditation studies and is currently pursuing a doctorate (PsyD) in Clinical Psychology at Pacifica and post-graduate study of IPF (Ideal Parent Figure) under the supervision of Dr Daniel P. Brown. Daniel Ahearn offers a rich introduction to the relationship of Buddhist practices and attachment theory for the purpose of healing attachment strategies that may no longer be working. His compassion and calm are evident in this interview, offering a window into what might be experienced as one explores this path.   Shownotes: www.drkaitlin.com

After a two-year pause, Wisdom for Wellbeing is back! Yey! We’re kicking off with a brand-new series: Somatic Sessions. In this first episode, you'll learn what’s been happening behind the scenes and why we're dedicating an entire season to exploring the mind–body connection. You’ll learn: What somatics really means (and why it’s more than just a wellness buzzword) How interoception acts as your inner compass for self-awareness and regulation The basics of polyvagal theory and how it maps your nervous system states A simple guided practice to help you tune into your body right now Whether you’re a practitioner, a wellbeing enthusiast, or simply curious about why our bodies hold on to certain patterns, this episode offers research-backed insights and practical tools you can use straight away.   Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.  "So much gratitude for Wisdom for Wellbeing." If that sounded like you, I would appreciate it if you'd take a moment to offer a review for the show. It really helps me to support more folks to access education and inspiration on their journey to creating a life of meaning. Keen? Just click here and scroll to the bottom: you can highlight the five stars and then click "Write a review." I'm so excited to hear your thoughts on this episode! If you haven't subscribed yet, make sure you click to follow now, so that you get all the upcoming episodes on the art and science of living well.

This World Mental Health Day, I wanted to share something a little more personal. In this episode, I talk about my own journey, including the challenges that first drew me to psychology and how somatic approaches became the integration point for so many things I’d been seeking in my own healing. I also reflect on what it means to be with ourselves in moments of struggle, when asking for help feels impossibly hard, and when the parts of us that carry shame or fear feel especially loud. This isn’t a clinical episode; it’s a human one. You’ll hear about the realities that shaped my path, why The Somatic Workbook for Nervous System Regulation and Anxiety Management is so close to my heart, and how the process of connecting body, mind, and compassion can help us move toward healing. We also explore the difference between self-soothing and self-care, and how both can open the door to deeper work, the kind that supports real integration and long-term regulation. Listen in if you’ve ever wondered why caring for your nervous system matters, or if you simply need a gentle reminder that you’re not alone on your journey. — 📘 Pre-order The Somatic Workbook and get the bonus bundle: drkaitlin.com/somaticworkbook 🤍 Connect with me on Instagram: @drkaitlin | Website: drkaitlin.com

Have you ever noticed that you tend to get sick right after a stressful period, like finishing a big project or navigating emotional upheaval? In this episode of Wisdom for Wellbeing, Dr. Kaitlin explores the science behind self-compassion and how somatic practices (like soothing touch, breathwork, and gentle movement)can reduce stress, boost vagal tone, and support immune function. Drawing on psychoneuroimmunology and Dr. Kristen Neff’s three components of self-compassion (mindfulness, common humanity, and self-kindness), she explains practical, embodied steps to interrupt the stress-illness cycle and cultivate resilience. You’ll learn: How chronic stress and self-criticism impact immune function Why cultivating compassion and body-based awareness can buffer against illness The link between vagal tone, emotional regulation, and immune resilience Somatic practices to gently support your nervous system when you feel run down or overwhelmed Dr. Kaitlin also shares a personal story about preparing for the upcoming book launch and having to lean on the very tools we teach when things didn’t go as planned. If you’ve ever wondered how emotions “get under the skin,” this episode will help you understand the science behind self-compassion and how tending to your body’s signals can nurture both mental and physical wellbeing.   Resources & Links: 📖 The Somatic Workbook: For Nervous System Regulation and Anxiety Management is now available for pre-order.  Pre-launch bonus bundle available for a limited time: Guided meditations to help you stay present and embodied without flipping through the text A video mini-course walking you through foundational somatic skills step-by-step A reflective journal to support integration and daily practice Pre-order now and go in the draw to win a Shakti mat. There will be one giveaway in Adelaide and another open to any English-speaking country. Draws will happen October 18th. Head to drkaitlin.com/somaticworkbook for more details.     🎧 Listen now and subscribe to the Wisdom for Wellbeing podcast for more conversations on nervous system regulation, mindfulness, and embodied psychology.   Follow along: Instagram | Facebook | YouTube — @drkaitlin Website: drkaitlin.com

Have you ever had a “gut feeling” or noticed your heart racing before a big event? Those are examples of interoception, your body’s ability to sense what’s happening inside. In this episode, Dr. Kaitlin Harkess explores interoception, the fascinating inner sense that helps us notice signals like hunger, thirst, heart rate, and emotional states. Understanding and strengthening this skill can help us manage stress, regulate emotions, and connect more deeply with ourselves. We’ll cover: What interoception is and how it influences physical and emotional wellbeing The link between interoception and alexithymia (difficulty identifying and describing feelings) How trauma and stress can disrupt body awareness, and how to begin restoring connection Simple, practical strategies to tune into your body’s cues, from mindful breathing to everyday check-ins Ways interoceptive awareness can improve sleep, relationships, and decision-making Whether you’re new to the concept or curious to deepen your practice, this episode offers practical guidance for listening to your body and responding with compassion rather than judgment. ✨ Resources: Pre-order The Somatic Workbook for guided practices to support nervous system regulation Connect with me on Instagram: @drkaitlin 💌 If you found this episode helpful, please share it with a friend or leave a review — it really helps others discover the podcast. And before you move on with your day, take a moment to pause… What is your body telling you right now?

Anxiety can feel like racing thoughts, a pounding heart, or even a sense of shutting down completely. But what if these experiences aren’t personal flaws? What if they’re your nervous system working to protect you? In this episode of Wisdom for Wellbeing, Dr. Kaitlin N. Harkess introduces a compassionate, body-based way of understanding anxiety through the lens of Polyvagal Theory. Together, we’ll explore how your nervous system shifts between states of safety, fight-or-flight, and shutdown; and why awareness of these shifts is the first step toward resilience. You’ll also be guided through a gentle grounding practice and learn everyday strategies to support your nervous system, from breathwork and movement to co-regulation and lifestyle anchors inspired by yoga philosophy. Whether you’ve experienced anxiety personally, support others in your work, or simply want to better understand your own body’s wisdom, this episode offers practical tools and compassionate insights to help you navigate overwhelm with greater ease. What you’ll learn in this episode: Why anxiety is a protective nervous system response, not a flaw The basics of the autonomic nervous system: fight, flight, freeze, and rest How Polyvagal Theory explains three key states: ventral vagal, sympathetic, and dorsal vagal A guided reflection to notice and shift your state in the moment Practical strategies to regulate and build resilience: breath, movement, connection, and lifestyle anchors 📖 Mentioned in this episode: The Somatic Workbook — pre-order now! 💌 Stay connected with Kaitlin: Website: @drkaitlin

You’re about to listen to the 100th episode of Wisdom for Wellbeing! It feels perfectly suited that we’ll be talking about the research evidence of yoga, what conditions are benefited from yoga, what styles are best, and when folks should actually avoid yoga. We'll be covering: Yoga as a non-pharmacological, multimodal therapeutic and preventative lifestyle Understand different styles of yoga and the benefits of these Consider what yoga practice suits different health concerns The power of breathing practices How you can use yoga philosophy as a health practice Considerations of the risk/safety of yoga A bit more about today's guest:   Holger Cramer, PhD is full professor for research in complementary medicine at the University of Tübingen, Germany, as well as Adjunct Associate Professor at the Southern Cross University in Lismore, Australia. He further is Editor-in-Chief of the Journal of Integrative and Complementary Medicine (JICM; formerly JACM), and President of the International Society for Traditional, Complementary, & Integrative Medicine Research (ISCMR). Holger has published more than 250 peer-reviewed scientific journal articles on the utilization, efficacy and safety of non-pharmacological interventions. He is a clinical psychologist, medical scientist and state-licensed naturopath, and holds an honorary doctorate in yoga from S-VYASA University in India.   Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing." If that sounded like you, I would appreciate it if you'd take a moment to offer a review for the show. It really helps me to support more folks to access education and inspiration on their journey to creating a life of meaning. Keen? Just click here and scroll to the bottom: you can highlight the five stars and then click "Write a review." I'm so excited to hear your thoughts on this episode! If you haven't subscribed yet, make sure you click to follow now, so that you get all the upcoming episodes on the art and science of living well.

This is the 99th episode of the Wisdom for Wellbeing podcast. In this episode, I am joined by my lovely friend and colleague, Kate Matthew. This was a really fun episode, and we did things a little differently in that Kate decided to switch things up and interview me! We talked about everything from how the podcast began at the beginning of the pandemic, my PhD research, and psychological flexibility. I hope you enjoy this episode as much as we did!   Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing." If that sounded like you, I would appreciate it if you'd take a moment to offer a review for the show. It really helps me to support more folks to access education and inspiration on their journey to creating a life of meaning. Keen? Just click here and scroll to the bottom: you can highlight the five stars and then click "Write a review." I'm so excited to hear your thoughts on this episode! If you haven't subscribed yet, make sure you click to follow now, so that you get all the upcoming episodes on the art and science of living well.

In this episode, I talk you through finding a balance between spending time with loved ones while taking care of yourself by focusing on your values this holiday season.    Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing." If that sounded like you, I would appreciate it if you'd take a moment to offer a review for the show. It really helps me to support more folks to access education and inspiration on their journey to creating a life of meaning. Keen? Just click here and scroll to the bottom: you can highlight the five stars and then click "Write a review." I'm so excited to hear your thoughts on this episode! If you haven't subscribed yet, make sure you click to follow now, so that you get all the upcoming episodes on the art and science of living well.

In this episode, I interview Dr Louise Hayes, Clinical Psychologist, author, speaker and active humanitarian. Louise discusses how we can navigate the many changes we are experiencing as a society, from the pandemic to climate change to all of the many personal changes we may experience. She provides insight into what it means to be psychologically 'strong' and shares some wisdom from her new book 'What Makes you Stronger' on practical ways to cope with change and uncertainty.  Connect with Dr. Louise Hayes at www.louisehayes.com.au Head to www.drkaitlin.com for further show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing." If that sounded like you, I would appreciate it if you'd take a moment to offer a review for the show. It really helps me to support more folks to access education and inspiration on their journey to creating a life of meaning. Keen? Just click here and scroll to the bottom: you can highlight the five stars and then click "Write a review." I'm so excited to hear your thoughts on this episode! If you haven't subscribed yet, make sure you click to follow now, so that you get all the upcoming episodes on the art and science of living well.

  “Ultimately, happiness comes down to choosing between the discomfort of becoming aware of your mental afflictions and the discomfort of being ruled by them.” – Yongey Mingyur Rinpoche   Welcome to the sixteenth episode of Season Five of Wisdom for Wellbeing Podcast.   What is covered in this episode: >>Consideration of what your thoughts are >>The difference between your internal reality and the external reality >>The hot-cross-bun of your thoughts and feelings >>The common thinking eros of your mind (e.g., blowing things up, ignoring the good and fortune telling) >>How to understand helpful and unhelpful thoughts >>How negative thinking cycles lead to depression    Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."

In this episode, Rosemary Wanganeen talks through her path of healing from loss and grief. What is covered in this episode: >>Introduction to Rosemary and her 30 years + of experience doing this GriefologyTM  work >>The path of healing through the 'intuitive research' that required Rosemary to cultivate wisdom, connect to ancestral wisdom and integrate her counselling skills >>Understanding victimised inner child states and grief triggers >>Exploring how grief presents >>The Seven Phases to Integrating Loss and Grief, and where we can start our journey from victimhood to empowerment Links Discussed Connect with Rosemary at lossandgrief.com.au Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."

In this episode, I discuss cultivating skills to navigate panic attacks using a values-based framework.  What was specifically discussed:  What a panic attack is and some IRL examples Discussion around how Panic Disorder develops following a panic attack Consideration of Agoraphobia (the fear of leaving one’s house) and how it develops Tools to help get through a panic attack and Agoraphobia, including values, acceptance, defusion skills, distraction skills, and breathing techniques Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing." If that sounded like you, I would appreciate it if you'd take a moment to offer a review for the show. It really helps me to support more folks to access education and inspiration on their journey to creating a life of meaning. Keen? Just click here and scroll to the bottom: you can highlight the five stars and then click "Write a review." I'm so excited to hear your thoughts on this episode! If you haven't subscribed yet, make sure you click to follow now, so that you get all the upcoming episodes on the art and science of living well.

In this episode, Dr Val Rytova discusses Yoga form a Neuroscience perspective.  What was specifically discussed:  A basic overview of neuroanatomy and the role of structure, function and brain circuits  Consideration of what neuroplasticity means and how internal and external (environmental) elements impact it An understanding of how can yoga support neuroplasticity Consideration of yoga’s role in cultivating cognitive performance and buffering against mental disorders Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."

In this episode, Dr Lisa Myers describes her experience of story-sharing while experiencing grief from the loss of a loved one.    What was specifically discussed:  Introduction to Lisa (psychiatrist and author of the book When the Light Goes Out) How Lisa navigated personal grief and trauma as a psychiatrist, who has been trained to support people in navigating mental health challenges- Consideration of the spiral of grief experientially Tools Lisa used to navigate grief and trauma in her journey Why suffering shows up differently for everyone Advice to listeners about when they should reach out for help Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."

It’s Mental Health Week, let’s dive into the most cost-effective mental health practice, breathwork.   Here’s what was covered in this week’s episode:  You can control your breath, as it rests on the border of the conscious and unconscious. Stress turns on your fight or flight response, which is an unconscious evolutionary response. You can perceive neutral stimuli as threats (like a text message), because inflammation in your body is communicated as danger to your brain. Diaphragmatic breathing can stimulate your vagus nerve and induce a relaxation response, which influences neural, endocrine and immune processes. Nasal breathing has evolutionary value and can help you cultivate relaxation. You can cultivate a relaxation response through deliberate breathing practice. Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."

In this episode, I discuss cultivating confidence in novel or nerve-racking situations.   What I covered: -       The evolutionary element of why you want security and social approval -       Confidence comes after action -       You need to be willing to fail to find success -       Self-esteem is a modern fallacy -       Self-compassion is what supports mental health -       Doing hard things teaches you can do hard things -       Learning to ‘Feel the fear and do it anyway.’   Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."

Paul Gilbert, FBPsS, PhD, OBE is Professor of Clinical Psychology at the University of Derby and honorary visiting Prof at the University of Queensland. Until his retirement from the NHS in 2016 he was Consultant Clinical Psychologist for over 40 years. He has researched evolutionary approaches to psychopathology with a special focus on mood, shame and self-criticism in various mental health difficulties for which Compassion Focused Therapy was developed.    What we discuss in this episode:  -3 flows of compassion (receiving for others, for yourself) -Why compassion needs to have a political focus -The danger of self-compassion falling into neo-liberalism -Mutual flourishing as an intention in a world that does have cruelty, violence and hatred -Practices to cultivate compassion in your mind and body Make sure to listen to the previous episode where Professor Gilbert shared more about compassion as an active, courageous and wise practice, your ‘tricky brain’, and why learning to fail is important Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."

Paul Gilbert, FBPsS, PhD, OBE is Professor of Clinical Psychology at the University of Derby and honorary visiting Prof at the University of Queensland. Until his retirement from the NHS in 2016 he was Consultant Clinical Psychologist for over 40 years. He has researched evolutionary approaches to psychopathology with a special focus on mood, shame and self-criticism in various mental health difficulties for which Compassion Focused Therapy was developed.    What we discuss in this episode:  -   An introduction to Professor Paul Gilbert and how he came to develop CFT -   Consideration of compassion as an active, courageous and wise practice -   What does it mean that we have a 'tricky brain'? -   Why learning to fail is important   Tune in next week to hear about the 3 flows of compassion (receiving for others, for yourself), about the need for compassion to have a political focus, and to learn a practices to cultivate compassion in mind and body Head to www.drkaitlin.com for show notes, free resources and courses that support you a heartfelt life alongside peak performance.    "So much gratitude for Wisdom for Wellbeing."