The Home of Wellbeing and Joy.

Welcome to Episode 30: How to Heal Your Relationship with Yourself: Reflecting on Inner Dialogue, where Dr Marcus and Charlie are joined by Sam Hughes for a powerful conversation about self-talk, self-compassion, and building a kinder relationship with the person you spend the most time with: yourself.

From understanding how your inner voice shapes emotion and behaviour, to learning practical tools for reframing negative self-talk, this episode explores the science of inner dialogue, emotional regulation, and how to quiet the inner critic to find more peace, confidence, and connection in daily life.

We explore:

• How inner dialogue shapes mood, confidence, and relationships 🧠

• The Reticular Activating System (RAS) and why your brain filters for negativity (Baumeister et al., 2001)

• How the amygdala amplifies emotional salience and threat sensitivity

• How cognitive reappraisal (Ochsner & Gross, 2005) helps regulate emotion and rewrite self-narratives

• Practical tools for daily self-compassion: journaling, boundaries, morning rituals, and mindset reframes 🌱

Practical Advice for Listeners:

• Notice your inner critic (awareness is the first step to change)


• Reframe: “What would I say to a friend in this situation?”


• Use small daily rituals to reinforce kindness like journaling, breath work, affirmations


• Build connection and how healing your relationship with yourself transforms how you relate to others

Thanks for listening! If this episode helps, share it with someone who could use a reminder to go easier on themselves 💛

📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy

📚 References cited in this episode:

• Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is Stronger than Good. Review of General Psychology, 5(4), 323–370. https://doi.org/10.1037/1089-2680.5.4.323


• Ochsner, K., & Gross, J. (2005). The cognitive control of emotion. Trends in Cognitive Sciences, 9(5), 242–249. https://doi.org/10.1016/j.tics.2005.03.010

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