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PLAYING-IT-SAFE

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

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. 

Hosted on Acast. See acast.com/privacy for more information.

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  • 26 episodes
  • weekly
  • Avg 17 min
  • English

Episodes 26

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  • Saturday · 12 min

    111. Values: What you Actually Care About

    This podcast episode is about values: what they are, why "just set some boundaries" was always going to fail, and ways to find yours in your everyday life. What you will learn: A definition of values. Why being a good parent is not a value. The two places your direction gets supplied from when you do not have your own: approval and avoidance Three practices to tap onto what matters to you in your everyday life. You can finish these: get the promotion run the race have the conversation with your brother clear the inbox You cannot finish these: Being patient Being honest Being generous Being unhurried The first list is goals: you complete them, you check them off, and then you need new ones. The second list is values. Resources mentioned: Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3 ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/ Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/ About Dr. Z Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views. And if this episode is helpful, I welcome a review on Apple Podcast. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • October 15 · 11 min

    110. The Present Moment: Where You Aren't

    Two hours at dinner. You were there for about twenty minutes of it. You are at dinner with people you love, and you are in a meeting that happens on Thursday. You are running it: what I will say, what they will say back, and when Thursday is done playing, your mind goes backward to a conversation from three weeks ago that you have now replayed forty times. This episode is about contact with the present moment, one of the six core psychological processes in Acceptance and Commitment Therapy (ACT). What you will learn: The definition of contact with the present moment. Why replaying a conversation forty times feels like learning and what it pays you every time. Three practices that take about ten seconds each, plus how to tell whether you are using grounding to come back or to leave. Resources mentioned: Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3 ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/ Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/ About Dr. Z Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views. And if this episode is helpful, I welcome a review on Apple Podcast. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • October 2 · 14 min

    109. Self as Context: You Are Not the Description

    There is a difference between having a description and being one. An email comes in asking you to run the training, and before you finish reading it, your mind says, "I am not a teacher. I am not that kind of person." You get hooked, you write back something gracious, and you route it to somebody else. This episode is about self as context, one of the six core psychological processes in Acceptance and Commitment Therapy (ACT), and it is the one Dr. Z finds the hardest to explain and the most useful once it lands. The episode draws the line between self as content (every description your mind produces of who you are) and self as context (the place all of those descriptions show up). Not a better description of you. The room the furniture is in. What you will learn: Self as content versus self as context and why a description of yourself does not feel like a thought, but like a fact about your species. How this differs from defusion, which the two processes get confused for constantly. The four costs of living only in the description, including why you end up defending the descriptions that hurt you. Why the flattering labels cost you just as much: “I am the strong one, I am the reliable one, I am the person who never drops the ball.” The chessboard: both armies are yours, which is why you have never been able to win that fight. The continuity demonstration: what the nine-year-old, the twenty-two-year-old, and you actually have in common. Why self-esteem work keeps you inside the description, arguing about the score. Four practices, including the two words that do the whole job in four seconds. Resources mentioned: Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3 Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/ Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/ About Dr. Z Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views. And if this episode is helpful, I welcome a review on Apple Podcast. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 267K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ Hosted on Acast. See acast.com/privacy for more information.

  • September 23 · 12 min

    108. Defusion: When You Believe Everything You Think!

    There's an email that's been sitting in your drafts for eleven days, and the only thing stopping it is one sentence in your head that you've never checked. This episode is about defusion, one of the six core processes in Acceptance and Commitment Therapy (ACT), and about what happens when a thought and the world get glued together so tightly you can't tell them apart. Dr. Z explains defusion in plain language, why the thoughts that run your life sound like good judgment instead of fear, and how most of them are orders you've been following for years without calling them orders. Then, you get four skills to put a little daylight between the sentence and what your hands do next. What you will learn: Defusion, plainly Why your mind says it's cold outside and you're going to humiliate yourself in exactly the same voice. Why arguing with the thought or swapping it for a positive one keeps you in the same fight. Four ways to practice delusion. Resources mentioned: Audio guide You're not your thoughts (free) → https://proud-snow-5694.kit.com/89ff3918d3 Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/ Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/ About Dr. Z Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views. If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • September 16 · 13 min

    107. Acceptance: When You Upgrade Your Own Feelings

    Your mind runs a control agenda all day long. Some of its strategies are obvious: distraction, keeping busy, opting out. And some look nothing like control at all: the silver lining, the blessing count, the lesson. Same job, better manners. This episode is about acceptance, the first of the six processes in Acceptance and Commitment Therapy, and about the half of the definition almost nobody teaches. What you will learn: Why looking on the bright side belongs on the same list as distraction and having a drink. The workability question: not is it true, but is it giving you the life you want? What acceptance is How to practice acceptance Resources mentioned: Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3 Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/ Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/ About Dr. Z Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views. If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 267K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • August 21 · 18 min

    106. Experiential Avoidance: The Hidden Way We Play-It-Safe

    You're not avoiding the conversation. You're avoiding how it will feel to have it. If you've ever reorganized your inbox instead of making the difficult call or started researching instead of starting the thing, this episode is for you. This episode unpacks experiential avoidance: the mechanism underneath every playing-it-safe behavior. What you will learn: What experiential avoidance actually is, in plain language, no jargon, and why it's the engine behind ALL playing-it-safe behaviors including procrastination, overthinking, perfectionism, and people-pleasing. Why your avoidance is intelligent and well-intentioned, and what it's costing you anyway. What psychological research tells us about how experiential avoidance predicts psychological suffering across every population studied. Willingness, and why it is NOT positive thinking, spiritual bypass, or "just feeling your feelings." Resources mentioned: Playing-it-safe questionnaire: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ ACT Beyond Perfectionism (online course): https://courses.thisisdoctorz.com/act-beyond-perfectionism ACT for Indecisiveness (online course): https://courses.thisisdoctorz.com/how-to-shift-from-indecisiveness-into-action Values-Based Life Audit (free resource): https://proud-snow-5694.ck.page/d2a5e77ba3 ACT Coaching at East Bay Behavior Therapy Center: https://eastbaybehaviortherapycenter.com/act-coaching/ About Dr. Z: Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 266,000 views. If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • August 11 · 13 min

    105. Acceptance vs. Resignation: What Most People Get Wrong

    You've been calling it acceptance. But, if your world has gotten quieter, smaller, and safer since the painful thing happened, that might be resignation. In this episode, Dr. Z tackles one of the most confusing distinctions in ACT: the difference between acceptance and resignation. If you've been thinking repetitively about a past loss, failure, or regret (going back over it, telling yourself you're learning from it, then finding yourself in the exact same loop tomorrow), this episode is for you. You'll leave with a clear understanding of what acceptance actually is (and is not), and a concrete four-step practice you can use today. What you will learn: The exact difference between acceptance and resignation — and why they feel the same from the inside What the war against your anxiety is actually costing you — and what changes when you stop fighting it Why you don't have to wait for the pain to go away before taking values-based action Resources: Playing-It-Safe Questionnaire (free, 5 minutes): https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ ACT Workbook for the Anxious Procrastinator: https://a.co/d/gAR36j9 Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors: https://amzn.to/3xT7j0T Free Audio Guide on ACT for High-Achieving Behaviors: https://proud-snow-5694.ck.page/73a2c1b566 Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing-It-Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 266,000 views. If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • August 4 · 19 min

    104. Waiting for the Good Option: The Playing-It-Safe Trap

    You're not missing information. You're missing a different question. This episode is for anyone sitting inside an impossible decision, one where every option feels wrong, the pros-and-cons list has been rewritten twelve times, you've talked to everyone you trust, and you still can't move. Your mind wasn't built for situations where both choices cost you something you care about. More deliberation isn't the answer, it's the trap. And there is a question that cuts through all of it. Not "what's the right choice?", but "what do I want to stand for here?" Resources mentioned: Values-Based Review (free): https://proud-snow-5694.ck.page/d2a5e77ba3 ACT for Indecisiveness course: https://courses.thisisdoctorz.com/how-to-shift-from-indecisiveness-into-action Playing-It-Safe Questionnaire (free): https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ Dr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 266,000 views. If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • July 28 · 15 min

    103. Drop the Crutch: How "Safety Behaviors" Keep You Anxious

    She was at every party. But she was never fully in the room. Safety crutches, the subtle playing-it-safe moves that keep anxiety temporarily quiet, look nothing like avoidance. You're showing up. You're present. But you're also carrying a shield. And the shield is costing you every moment of real connection you're trying to build. This episode is for anyone who has ever walked into a situation with a plan already in place to feel less exposed — and wondered why the situation still felt so far away. In this episode, you will learn: What safety crutches actually are and why they look like coping but function like avoidance Why Paul Salkovskis's research on safety behaviors shows that the relief is borrowed — and what you're borrowing against What research on psychological flexibility reveals about why fighting anxiety makes it louder ACT skilsl for dropping subtle safety behaviors, one small moment at a time What your specific safety crutch is almost certainly protecting, and why that thing matters Resources mentioned: Playing-It-Safe Questionnaire: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ About Dr. Z: Dr. Patricia Zurita Ona, Dr. Z., is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 265,000 views. If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • July 21 · 13 min

    102. The Checking Trap

    She got the answer. Felt better for twelve minutes. Then she asked again. Reassurance-seeking is one of the most common and least-recognized playing-it-safe behaviors. It looks like due diligence. It feels like self-care. And it is quietly tightening the anxiety loop every time you do it. This episode is for anyone who has ever Googled the same question in six different ways, or sent the same question to three different people to see if the answer would finally stick. In this episode, you will learn: Why reassurance feels like relief but functions like a tightening spiral What Stanley Rachman's research reveals about why safety behaviors maintain, not reduce, anxiety How Michel Dugas's intolerance of uncertainty model explains why more information is never enough ACT skills for interrupting the checking loop without white-knuckling through it The values-based reason the checking is worth interrupting Resources mentioned: Playing-It-Safe Questionnaire: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ About Dr. Z: Dr. Patricia Zurita Ona, Dr. Z., is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 265,000 views. If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • July 13 · 12 min

    101. Mind Gossip: When Your Thoughts Become Your Enemy

    The presentation went well. For two days after, he couldn't stop replaying the four seconds when he lost his train of thought. His mind decided those four seconds were the truth about the whole thing, not the standing ovation. The four seconds. That's overvaluing and overidentifying with your thoughts, which is playing-it-safe behavior #7. In Acceptance and Commitment Therapy (ACT), we call it cognitive fusion, and research shows that the harder you try to push the thought away, the louder it comes back. The skill isn't changing the thought. It's changing your relationship to it. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • July 6 · 10 min

    100. How to Actually Do the Thing

    After a distraction, it takes an average of 23 minutes to return to the original task. Not because you're weak. Because your environment was built using the same behavioral principles as slot machines to pull your attention away from what matters. Final episode of the Anxious Procrastinator series, the neuroscience of focus and what committed action actually looks like when you bring everything together. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • June 29 · 8 min

    99. You Don't Have a Time Problem. You Have a Time Story.

    Accurately estimating how hard something will be requires sitting with the discomfort of its difficulty. And your mind would rather not. In this new episode of Playing-It-Safe we discussed the research on time, flow states, and four principles that actually work for overthinkers and overachievers. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • June 22 · 10 min

    98. The Goal Trap: Why Your Goals are Keeping You Stuck

    "I want to finish this project" sounds like moving toward something. But, underneath it is often "I'm terrified of what it means if I don't." New episode of Playing-It-Safe: the three goal traps and the research on what actually produces commitment, satisfaction, and follow-through. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • June 15 · 9 min

    97. Your Mind is Lying to You About Why You Can't Start

    Your mind has a highly convincing list of reasons why right now isn’t the right time. In this episode, we unpack why those excuses sound so incredibly rational, how your brain uses them to keep you safe (and stuck), and the one behavioral shift that actually moves you forward. _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • June 7 · 8 min

    96. The Second Arrow, Why Being Hard on Yourself is Keeping You Stuck

    Most high achievers believe being hard on themselves is what keeps them sharp. The research disagrees. People with higher self-compassion show greater motivation after failure, not less. And they procrastinate significantly less. New episode of the Playing-It-Safe Podcast: why the second arrow might be the thing most keeping you stuck. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • May 22 · 9 min

    95. Stop Chasing Goals. Start Living Your Values.

    External achievements account for only about 10% of lasting happiness. The 40% within your control? How you spend your time and what meaning you attach to it. New episode of the Playing-It-Safe Podcast: the research on values, meaning, and the birthday party exercise that shows you exactly where the gap is. What would you do this week if you weren't playing-it-safe? _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • May 17 · 9 min

    94. You're Not Lazy, Your Mind is Just Very Good at This

    Your mind isn't lazy! Researchers found that people who chronically procrastinate are more threat-sensitive. Not less motivated. What would you do this week if you weren't playing it safe? RESOURCES: Values-based Review: Life Audit _______ STOP LETTING ANXIETY MAKE YOUR DECISIONS WHO AM I? My name is Patricia E. Zurita Ona, but my clients call me Dr. Z. I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT). I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties. I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes. My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life! GET ACT SKILLS IN YOUR INBOX: Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ HERE IS WHERE TO START: 1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ 2. ONLINE COURSES: https://courses.thisisdoctorz.com/ 3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/ 4. BOOKS: https://www.thisisdoctorz.com/books/ 5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.

  • Jul 2, 2025 · 13 min

    93. Understanding Procrastination: The Psychological Processes Behind It

    In this episode, Dr. Z. dives deep into the world of procrastination, debunking common myths, exploring the different types of procrastinators, and unpacking the psychological processes that fuel our tendency to delay. Debunking the Myths of Procrastination Many of us have internalized misconceptions about procrastination. Dr. Z. tackles these head-on, revealing that procrastination is rarely about laziness or poor time management. Instead, it often stems from deeper psychological factors. For example, the myth that people “work better under pressure” is just that—a myth. Research shows that last-minute work rarely leads to better results and often increases stress. Similarly, blaming procrastination on a lack of willpower oversimplifies the issue; it’s more about understanding and addressing the underlying factors that drive problematic procrastination. Six Reflective Questions to Break the Cycle Dr. Z. shares six reflective questions to unpack the psychological roots of procrastinating behaviors. (*) Show notes and resources of this episode (*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe (*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head (*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses Hosted on Acast. See acast.com/privacy for more information.

  • Sep 10, 2024 · 24 min

    92. Achieving your best: Goal-setting secrets from sports psychology

    Today, I’m sharing with you a conversation with Dr. Mitchell Greene, Ph.D. In our chat, we dive deep into the psychology of goal-setting, attachment to goals, over-identification with one area of our life, peak performance, and mental resilience. When you’re taking a big exam, dealing with a work project, or participating in an important match, how do you manage your worries about your performance and your desire to perform to the best of your abilities? Are you supportive of yourself without adding pressure into your plate? How do you think of yourself without all the stuff you do in your day-to-day life? While having goals is essential for your performance and motivation, they are just one piece of the puzzle. You also need to manage your mental chatter to perform at your best when it matters to you! You will hear Mitchell and I sharing our take on Roger Federer, Rick Barry, Kobe Bryant, Andre Agassi, and other professional athletes’ approach to their performance, expectations, and goal-setting. Whether you’re dealing with high-stakes sports scenarios or everyday life challenges, the principles to set your goals, how you relate to them, and how you approach your mental chatter remain the same. You can find meaning and joy by making small tweaks and savoring the good along the way! Hope you enjoy this episode! Key Takeaways Understanding fear-based reactions Setting goals for improved performance Managing mind chatter in sports The role of mental skills in athletic success Balancing life and sport: Lessons from Roger Federer and Andre Agassi The importance of parental support in youth sports Show notes 01:01 The Importance of Goal Setting 01:08 The Problem with Tunnel Vision 01:44 Importance of Outcome Goals 02:45 The Role of Action Goals 03:43 Goal setting and mental chatter 04:34 Managing Chatter for Success 05:30 Developing a New Relationship with Your Mind 06:01 Lessons from Roger Federer 06:43 Advice for Struggling Athletes 07:22 Mental Game of Professional Athletes 08:58 Perfectionism in Sports 11:42 Small Increments of Improvement 13:15 Leadership Challenges in Sports 13:55 Balancing Life and Sport 16:10 The Impact of Injuries on a Person’s Mindset 16:52 Parental Influence on Young Athletes 18:02 Coaching the Coaches (*) Show notes and resources of this episode (*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe (*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head (*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses Hosted on Acast. See acast.com/privacy for more information.

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