Zest – approaching life with excitement and energy – is a crucial component of happiness. It encourages us to engage with life as an adventure and to embrace curiosity, novelty, and enthusiasm, ultimately enhancing our happiness and wellbeing. In this final episode, Anya and Mark discuss zest as it relates to happiness and overall life satisfaction. They explore how engaging with life as an adventure can infuse our lives with energy and enthusiasm, and delve into the connection between zest, phy...
Feb 26, 2024•53 min
Saying "yes" can open us up to new possibilities, shift our perspective, and help us find humour and creativity in challenging situations. It’s all about being open to experiences, being curious, and embracing a mindset of possibility. By saying "yes" to ourselves and being willing to explore new opportunities, we can discover our upper limit behaviours and break through self-sabotage. In this episode, Anya and Mark explore the relationship between saying yes to oneself and saying yes to others,...
Feb 19, 2024•38 min
Accepting where we are in life and finding meaning in our circumstances can lead to greater happiness and fulfilment. We’re always presented with opportunities to reframe our perspective and embrace the present moment, even when faced with challenges. And incorporating love and kindness into our actions and interactions will have a positive impact on ourselves and those around us. In this episode, Anya and Mark explore the symbolism of the letter X and discuss the concept of being exactly where ...
Feb 12, 2024•35 min
Wisdom involves understanding and judging carefully, using discernment in various situations. It means knowing when to apply different virtues and making judgment calls based on specific circumstances. Wisdom can come from trusted friends who provide guidance and perspective, as well as from books. And we can develop practical wisdom by navigating life's challenges and making thoughtful decisions. In this episode, Anya and Mark discuss wisdom, its importance, and how it can be applied in various...
Feb 05, 2024•39 min
Understanding our values can provide us with a compass to navigate life's complexities and make decisions that align with who we want to be in the world. By identifying our values and incorporating them into our choices and actions, we can find greater peace, meaning, and fulfilment in our lives. In this episode, Anya and Mark share personal insights on the role of values in their lives, and explore the concept of congruence with values and the challenges that arise when our actions aren’t in li...
Jan 29, 2024•45 min
Uncertainty – especially during long periods of unpredictability – can lead to anxiety and exhaustion. The ongoing global events, like the pandemic and current geopolitical conflicts, have created a volatile, uncertain, chaotic, and ambiguous world, adding to the sense of uncertainty and unpredictability. This week, Anya and Mark explore the impact of uncertainty on our mental wellbeing and discusses the importance of resilience and shifting our focus to maintain hope and cope with ongoing uncer...
Jan 22, 2024•54 min
Our thinking has a powerful impact on our perception of the world and our own wellbeing. Our thoughts can shape our emotions, influence our behaviour, and even blind us to reality. By becoming aware of our thinking patterns and learning to observe our thoughts without judgment, we can gain more control over our mental states and make choices that align with our values. Understanding the relationship between our thoughts, emotions, and actions is key to cultivating happiness and improving our ove...
Jan 15, 2024•45 min
Practicing self-compassion is essential for our wellbeing. By cultivating self-kindness, recognising our shared humanity, and practicing mindfulness, we can free ourselves from self-judgment and shame. Self-compassion allows us to be there for ourselves, embrace our imperfections, and promote a healthier and more fulfilling life. In this episode, Anya and Mark explore the three pillars of self-compassion: self-kindness, common humanity, and mindfulness. Anya shares her personal experience with s...
Jan 08, 2024•54 min
Relationships play a vital role in our happiness and wellbeing. Through various examples and discussions, Anya and Mark highlight the need for connection, support, and mutual appreciation. In this episode they explore attachment styles and their impact on relationships, and discuss the effects of loneliness and social isolation on mental and physical health. Three prompts What’s your relationship to relationships? Are you spending enough time with those you love? How can you strengthen your exis...
Dec 25, 2023•46 min
Asking meaningful questions, both of ourselves and others, can lead to personal growth and expanded perspectives. By embracing curiosity and being open to new possibilities, we can break free from limiting beliefs and explore the world with a sense of wonder. Asking questions helps us challenge assumptions, gain new insights, and navigate the complexities of life with greater clarity and understanding. In this episode, Anya and Mark discuss the importance of asking meaningful questions along wit...
Dec 18, 2023•42 min
Play is not just a frivolous activity, but an essential part of our lives. It relieves stress, improves brain function, and promotes learning and problem-solving. Play allows us to explore new ideas and perspectives, heal emotional wounds, and strengthen our relationships. It’s a powerful tool for personal growth and wellbeing. In this episode, Anya and Mark discuss the benefits and importance of play in our lives, and how play can serve as practice for life. Three prompts What’s stopping you fr...
Dec 11, 2023•57 min
Optimism plays a crucial role in shaping our perspective and experiences in life. It allows us to have a forward-looking outlook, embrace possibilities, and cultivate a growth mindset. Optimism helps us notice the good things, be open to change, and enhance problem-solving abilities. By choosing to see the world with optimism, we can create a more fulfilling and positive life. On this episode, Anya and Mark explore the concept of optimism and its significance in our lives. They discuss the relat...
Dec 04, 2023•33 min
Learning to say "no" is essential for setting boundaries, protecting our own time and energy, and being authentic to ourselves. It can be challenging, especially for people-pleasers, but by understanding our capacity, being self-compassionate, and practicing clear communication, we can navigate the complexities of saying "no" in a healthy and empowered way. In this episode, Anya and Mark discuss the challenge of saying “no” and setting boundaries, the importance of protecting personal time and c...
Nov 27, 2023•47 min
Humans flourish when they have meaning and suffer when they don't. Meaning can come from various sources: family, work, volunteering, or contributing to something bigger than oneself. It involves significance, purpose, and coherence, and can be different for everyone. In this episode, Anya and Mark discuss the importance of meaning in life and how it can bring happiness and fulfillment. They talk about the different components of meaning, such as significance, purpose, and coherence, and how fin...
Apr 09, 2023•30 min
Love is not just a romantic feeling, but a crucial aspect of human biology and social connections. Love has the power to positively impact our physical and mental health, and it is important to recognise and remove barriers that prevent us from giving and receiving love. In this episode, Anya and Mark explore the different types of love, from filial to platonic, and the many ways it shapes the human experience. Three prompts Who loved you into being? What barriers do you have towards love? How c...
Apr 02, 2023•33 min
Kindness creates connection, and it begins with empathy. Kindness has emotional and physical benefits, and can create a ripple effect through society and relationships. In this episode, Anya and Mark discuss the importance of empathy and recognising our common humanity. They highlight the positive physical and emotional effects of kindness, including the "helper's high" and the ripple effect that can touch the lives of many. Three prompts Where can you be unexpectedly kind? What does being unkin...
Mar 26, 2023•41 min
Joy is an intense feeling of surprise and delight that’s often fleeting. It needs us to be fully present in order to experience it. Joy can be found in small things and in the present moment, and can help us to relax and drop negative emotions. Three prompts What brings you joy? How often do you experience it? What would happen if you navigated by joy? Resources Seligman’s PERMA+ Model Explained: A Theory of Wellbeing Barbara Fredrickson, 10 positive emotions You aren't at the mercy of your emot...
Mar 20, 2023•34 min
Insecurity is a universal experience, causing us anxiety and creating negative beliefs about ourselves. In this episode, Anya shares her own experiences and explains how insecurity can show up in different ways, like making it hard to sleep or causing physical symptoms. She and Mark talk about attachment styles which can lead to feelings of insecurity. Anya explains the four types of attachment styles: secure, anxious and preoccupied, avoidant and dismissive, and disorganised. They reveal how ne...
Mar 12, 2023•58 min
Hope is a fragile and nebulous thing. It’s important to cultivate a glimmer of hope, a light in the darkness, and to look forward to something. In this episode, Mark and Anya discuss the topic of hope. They explore the difference between hope and expectation, and the importance of finding and offering our best response when facing concerns. Anya shares her personal experience of despair and how hope helps her to carry on. They also touch on gratitude, active hope, motivation and goal setting. Th...
Mar 06, 2023•41 min
Sometimes you have to show up and hit Record even when you’re not feeling your best. In this episode, Anya and Mark take time to recognise the good things in life, even when they’re tricky. They play a game of Gratitude Bingo, where players draw things they're grateful for in each corner of a piece of paper and compare their lists. Their lists include books, sunshine, tea, friends, warmth, opportunities, and cats. They discuss the benefits of finding commonalities and gaining insight into someon...
Feb 27, 2023•46 min
Is fear false evidence appearing real? Fear can be rooted in childhood trauma and shows up in our need for positive relationships. But how much attention do we need to pay to it? This week, Anya unpacks the neurobiology of fear and how the amygdala acts as a smoke alarm, activating the body's fight or flight hormone. She and Mark explore the importance of responding to fear in a mindful way, instead of trying to suppress or ignore it. Anya reflects on how fear has taken away from her own happine...
Feb 20, 2023•44 min
Most of us are ambiverts and need different kinds of rest and recharging. Spoon Theory teaches us that energy needs to be managed carefully. We should all find our own ways to manage our energy levels and not just rely on one method. Remember that taking time to rest and relax, as it’s essential for sustaining our energy levels. Three prompts Where are you directing your energy? What gives you energy? How can use our energy to help us navigate? Resources Quiz: Are you an extrovert, introvert or ...
Feb 13, 2023•36 min
The second Noble Truth in Buddhism states that desiring is the cause of all suffering, so some of us can think that it’s a bad thing. In this episode, Anya and Mark explore desire in all its forms and functions. Three prompts What do you want? Is it a need, a want, or a desire? What would happen if you were guided by your desires? Resources Wikipedia definition of desire The four noble truths Compassionate Mind website The Compassionate Mind: A New Approach to Life's Challenges (Compassion Focus...
Feb 06, 2023•50 min
Compassion is a biological necessity. It’s separate from sympathy or empathy, and as Bowlby puts it, “our brains are biologically designed to respond to the care and kindness of others”.
Jan 30, 2023•40 min
Where or when did you last feel like you belonged… or did not belong? What are the differences between belonging and fitting in, and how can you create a greater sense of belonging for yourself?
Jan 23, 2023•38 min
What are you stopping yourself from accepting about yourself, and what would it mean for how you see yourself?
Jan 16, 2023•36 min
If you feel like three toddlers in a trench coat masquerading as a functioning adult, join Anya and Mark as they unpack happiness one letter at a time.
Jan 13, 2023•3 min
