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Welcome to our 10th and final episode of season one of The Bibliotherapists, a podcast hosted on and celebrating the people of Substack.
And we are closing out in style đ„łđ„łđ„ł with a conversation with one of the platformâs big success stories and biggest evangelists, Emma Gannon.
Emma, 35, is a bestselling and award-winning author of seven books: including The Multi-Hyphen Method, The Success Myth, and A Year of Nothing.
On Substack she publishes the super successful The Hyphen by Emma Gannon and her new novel, TABLE FOR ONE, will be published this April.
Joining us hot from hosting a creative retreat with our very own Tanya Lynch, in this conversation Emma provides a candid glimpse into the vulnerabilities, challenges and wins of a life as a professional writer.
Her reflections on creativity, storytelling, and the power of books will inspire aspiring writers, Substackers and readers out there.
Emma also shares insights into her creative process, particularly the challenges of her second novel, Table for One, a heartfelt exploration of independence and self-discovery that sheâs super proud of, but took her to some dark places in the writing.
IN THIS EPISODE:
* Why Emma loves the fresh page vibe of a new year.
* Navigating the pressures of success, and the internal struggle of fulfilling a two-book deal ("The first book was for me. The second one came with the pressure of owing someone something, which I hated.").
* The power (and complexity) of solitude.
* The power of intergenerational friendship and learning from our elders.
* Books as sanctuary and emotional anchors (and reading to reduce our stress levels).
* How self-help got her through burnout.
* The importance of aunties.
* he story of her new novel, Table for One (Emma describes it as an exploration of intergenerational friendship and the beauty of learning to be solo as a woman).
* Why sheâll never loan you a book.
SHOW NOTES:
In this episode Emma references a brilliant mix of fiction and non, including several books she used to support her recovery from burnout (and several featuring dogs)âŠ
The Opposite of Loneliness by Marina Keegan
Pause, Rest, Be: Stillness Practices for Courage in Times of Change by Octavia F. Raheem >
Lost Dog by Kate Spicer
Reasons to be Hopeful by the School of Life
The Art of Rest: How to Find Respite in the Modern Age by Claudia Hammond
Left on Tenth by Delia Ephron
The Salt Path by Raynor Winn
Table for One by Emma Gannon
Please share with the people you love, let us know what you think, and - of course - what you are reading right nowâŠ
Toni (& Tanya)
đ
PS We'll be back with a SECOND series of this podcast in summer 2025
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This weekâs podcast episode is a brilliant double date, with Tanya and Toni joined by Salima Saxton and Jennifer Cox aka the founders of the feminist mental health platform, Women Are Mad.
Salima and Jen have been best friends since they met at Cambridge University, bonding over both being state school kids who didnât quite fit. Today, Salima is a relationship dynamics coach and Jen is a Kleinian psychotherapist, and through Women Are Mad (WAM) they are on a mission to make feelings fashionable.
They say: âWAM is on a mission to help women recognise, articulate and communicate the best toolkit they have: their emotions.â (womenaremad.org)
This is a feisty and fabulous conversation featuring two friends with very different book shelves and reading histories, but a mutual love of stories and words as healing tools.
Psychotherapist Jen is also the author of âthe best self-help book of 2024â (The Times/The Sunday Times), Women are Angry đđđ (are we sensing a theme here?!), and it was great to talk bibliotherapy with a real life therapist.
Interestingly, for a bookish podcast, there is quite a lot of chat about not reading, and swapping around our reading habits for other things as our mental and emotional health requires it.
Both women are dealing with pretty raw nervous systems right now, Jen after birthing her book baby, and Salima currently grieving the death of a father with whom she had a sad and complicated relationship.
And the big takeaway from this conversation for us is that life IS complicated.
And sometimes hard. And heartbreaking. But also gorgeous. And hilarious.
And that the right books at the right time can absolutely help with all of it, but that we also need to know how to read ourselves.
IN THIS EPISODE:
* The profound role stories play in healing - how we can learn so much about ourselves AND find comfort in other peopleâs journeys.
* The connection between words and emotions, and the unfurling of self-discovery through literature.
* The importance of finding humour in the imperfections of family life.
* Why we're angrier than we think and how to let it out (death to the âgood girlâ archetype!).
* How all genres of books can have healing properties from Jilly Cooper to Margaret Atwood.
* Why we should all stop using the word âbutâ.
* The importance of sitting with feelings and learning to process them, whether through retreats, journaling, or personal reflection.
SHOW NOTES:
In this episode Salima and Jen reference a super eclectix mix of books and writers, from Sigmund Freud to William Shakespeare. Ready your Wish List⊠!
* A Little Princess by Frances Hodgson Burnett
* The Penelopiad by Margaret Atwood
* Happy Go Lucky by David Sedaris
* I'm Glad My Mom Died by Jeanette McCurdy
* The White Hotel by D M Thomas
* Love Me! by Marianne Power
* Dream Story by Arthur Schnitzler
* Women are Angry by Jennifer Cox
* Anne of Greengables by Lucy Maud Montgomery
* The Merchant of Venice by William Shakespeare
Please share with the people you love, let us know what you think, and - of course - what you are reading right nowâŠ
Toni (& Tanya)
đ
PS: Next up - our 10th and final episode of this season featuring best-selling author and Substack queen, Emma Gannon .
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Saknas det avsnitt?
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Tamu Thomas, is a transformational and embodiment coach, workshop facilitator, podcaster and somatic movement practitioner. Tamu helps over-functioning, over-working, high-achieving women to establish boundaries, find their purpose AND make good money.
Toni interviewed Tamu about her first book, Women Who Work Too Much: Break Free from Toxic Productivity and Find Your Joy, in April last year, and we think Tamuâs book - and this conversation - is the perfect antidote for ânew year new youâ overwhelm.
Tamuâs specialist subject is toxic productivity. Sheâs also an advocate for eschewing toxic positivity and in this conversation we discuss how to create a brilliant and joyous life without either.
âI want people to know itâs okay to pause, to rest, to live with ease and joy,â says Tamu.
Hell yeah to that as a manifesto for 2025!
IN THIS EPISODE:
* Prioritising joy and ease: Shifting the focus from hustle culture to living well.
* Books as tools for transformation: The significance of specific books in Tamuâs personal and professional growth and self-love.
* The joy of sharing words: And using Substack as a platform to authentically connect with others.
* Making peace with what is: Tamu opens up about the process of accepting - and embodying - her late diagnosis ADHD, and adapting to perimenopausal energy levels.
* Supporting women in midlife: Shifting the narrative around aging and productivity and wellbeing for women.
* Writing as therapy and connection: The process of writing a book as an emotional and self-expressive journey.
* Celebrating our 'flow' years: Emphasising the beauty of midlife as a time of reflection and self-discovery.
* The importance of alignment: Living in alignment with one's true self and values.
* Self-awareness and growth: The transformative power of observing emotions and patterns.
SHOW NOTES:
In this episode Tamu references and recommends so many great books, including several on somatic healing and embodiment:
* Women Who Work Too Much by Tamu Thomas
* Bodyfulness by Christine Cauldwell
* My Grandmother's Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies by Resmaa Menakem
* The Somatic Psychotherapy Toolbox by Manuela Mischke-Reeds
* The Shadow Effect: Illuminating the Hidden Power of Your True Self by Deepak Chopra, Marianne Williamson and Debbie Ford
* A Return to Love by Marianne Williamson
* The Body Is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor
* The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief by Francis Weller
* The Celestine Prophecy by James Redfield
* Life Visioning: A Transformative Process for Activating Your Unique Gifts and Highest Potential by Michael Bernard Beckwith
* Mind Magic: The Neuroscience of Manifestation and How It Changes Everything by James R Doty
* Women Living Deliciously by Florence Given
* Black Feminist Thought by Patricia Hill Collins
* Anchored: How to Befriend Your Nervous System Using Polyvagal Theory by Deb Dana
We canât wait for you to listen.
Please share with the people you love, let us know what you think, and - of course - what you are reading right now.
And follow us on Substack for more author interviews, book recommendations and general word nerdiness:
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Our seventh episode of the podcast is actually the first one we recorded. And I (TJ) secretly think that scoring an interview with this guest was my co-host Tanyaâs main motivation for embarking on this whole podcast journey.
Listen to the interview and youâll hear her girlcrushing hard on the author, professor, and Substackâs poster girl for midlife adventures, Anne Boyd.
SHOW NOTES:
In this episode Anne references and recommends lots of books by inspiring female writers, including:
The Outrun by Amy Liptrot
My Favourite Mistake by Marian Keyes
The Artist's Way: A Spiritual Path to Higher Creativity by Julia Cameron
The Second Sex by Simone De Beauvoir
Expectation Hangover: Free Yourself from Your Past, Change Your Present and Get What You Really Want by Christine Hassler
After You'd Gone by Maggie O'Farrell
Big Magic: How to Live a Creative Life, and Let Go of Your Fear by Elizabeth Gilbert
Little Women by Louisa May Alcott
We canât wait for you to listen.
Please share with the people you love, let us know what you think, and - of course - what you are reading right nowâŠ
Toni (& Tanya)
xx
PS: Up next week, toxic productivity expert and author, Tamu Thomas
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Our sixth episode of the pod is definitely one for our writers friends out here.
Whether youâre a published author or have just started posting on Substack, todayâs guest, the writer, photographer, book seller and fog lover, Laura Pashby has SO MANY gems to inspire and support your writing.
Lauraâs new book, Chasing Fog, is out now, and in this conversation she reveals how she manages her time between writing, researching, marketing and selling books, creating a hit Substack AND looking after herself and her family.
Honestly, we know itâs not, but she makes it sound easy.
And we love her tips on her favourite Apps to capture ideas fresh from a wild swim and the power of writerâs hours to stay organised and accountable.
SHOW NOTES:
In this episode Laura references and recommends many different books, including several (heavily underlined) writing guides;
* Handling the Truth: On the Writing of Memoir by Beth Kephart
* Bird by Bird: Instructions on Writing and Life by Anne Lammott
* The Situation and the Story: The Art of Personal Narrative by Vivian Gornick
* To Show and to Tell: The Craft of Literary Nonfiction (An Essential Guide for Writers) by Philip Lopate
* The Prophet by Khalil Gibran
* Consider Yourself Kissed by Jessica Stanley
* Wellness by Nathan Hill
* Set Me On Fire: A Poem For Every Feeling by Ella Risbridger
We canât wait for you to listen.
Please share with the people you love, let us know what you think, and - of course - what you are reading right nowâŠ
Toni (& Tanya)
xx
PS: Up next week, audacious woman Anne BoydâŠ.
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Itâs time for the fifth episode of our chart-topping new podcast, and we're SO glad weâre sharing this episode ahead of the Christmas holidays, because youâre going to need some serious down time to make any kind of dent in this guestâs EPIC reading list.
Professional reader and writer Lucy Pearson lives and works between Bondi (Australia) and London (UK), curating libraries and book collections for hotels, homes and airbnbs, as well as working as a freelance travel journalist and book blogging at her Substack, The Literary Edit.
Lucy takes reading seriously. So seriously that she has a tattoo dedicated to her favourite author (Hanya Yanagihara), and is regularly up with the Sydney sunrise at 5am to complete her latest reading challenge.
But she also just loves books. And words. In any format.
And as youâll hear in our interview, she loves to inspire others to read too, having created possibly the worldâs most brilliant job in which, as a roving Bibliotherapist, sheâs able to combine her love of reading, writing and travel to light up the worldâs bookshelves
IN THIS EPISODE (LUCYâS TIPS FOR READING MORE):
* Always give a new book at least one hour at the start.
* Leave your phone in another room and have a notebook handy to scribble down anything youâre desperate to google/share/screenshot etc as you read (you can do that after reading, instead of getting lost in the scroll when you really want to be lost in a book).
* Schedule it in your diary and set aside intentional, undistracted time for reading, treating it as a well-being ritual akin to yoga or journaling.
* Replace the mindset of "I donât have time" with "Itâs not a priority" to remind yourself what truly matters in life.
* Use whatever format works for you. Audible if youâre on the move, Kindle when youâre travelling. "The best way (to read) is what suits you best," she says.
* Join the 5am club!
* Set yourself a reading challenge. Lucy loves a list, crediting the discovery of Rebecca (by Daphne du Maurier) and subsequently the rest of BBCâs Top 100 Books list with changing the trajectory of her life as a hungover and lost double English graduate in her 20s. Sheâs currently on a mission to complete the New York Times Top 100 Books of the 21st Century before her 40th birthday (February 2026). She says that working to a list like this - and shouting about it - gives her accountability and motivation and also means she reads all kinds of different books she wouldnât otherwise make the time for.
SHOW NOTES:
In this episode Lucy references and recommends at least 20 different books, including;
* The 5am Club by Robin Sharma
* A Little Life by Hanya Yanagihara
* A Prayer for Owen Meany by John Irving
* Places I stopped on the Way Home by Meg Fee
* Rebecca by Daphne Du Maurier
* Sandwich by Catherine Newman
* Under the Influence by Joyce Maynard
* The Shell Seekers by Rosamund Pilcher
We canât wait for you to listen.
Please share with the people you love, let us know what you think, and - of course - what you are reading right nowâŠ
Toni (& Tanya)
xx
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ABOUT THE BIBLIOTHERAPISTS:
The Bibliotherapists, is a new podcast from Substackers and community builders Tanya Lynch (EASE Retreats) and Toni Jones (The Shelf Help Club) exploring the healing power of words.
(You can read all about how our story began in Episode #1 and Episode #2 - in which Tanya and I interview each other).
This podcast is a love letter to reading and writing and storytelling and this weekly digital retreat features conversations with some of our favourite Substack writers and authors, sharing about the the books that have shaped their lives and their relationships with themselves, the books they wish everyone would read, how they use reading and writing to support their mental health, and the books they are reading right now.
Weâve spent the last two months interviewing some incredible writers and creatives, including Beth Kempton, Claire Venus (she/her) âš, Women Are Mad with Jen&Salima, Anne Boyd, Laura Pashby, Lucy Pearson, Tamu Thomas and Emma Gannon to close Series 1.
Thank you so much for the love so far, please keep listening and liking and sharing where itâs neededâŠ
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
Itâs time for a new episode of The Bibliotherapists, and todayâs conversation is a really rather special one, because it features Claire Venus, a huge inspiration to our hosts Tanya and Toni, and the reason this podcast exists.
Itâs also a total celebration of taking the time to get to know ourselves and what makes us happy on the inside, in order to be able to best serve and ultimately create success on the outside.
As youâll hear in this episode, our guest is a shining (sparkling!) example of a âmulti-hypenâ; someone who has successfully combined her love of many things, including; creativity, writing, mentoring, educating, slow living, learning and all things Substack, to create a job - and a life - that she loves, and that inspires thousands of others to work and live in joyful ways that donât require selling or burning out.
This episode is a love letter to bibliophiles and creatives alike, celebrating the transformative power of words and stories.
Find out more about Claire and her Substack programmes and membership > HERE.
IN THIS EPISODE:
There is - of course - a lot of Substack chat, but thereâs also lots of value for anyone looking to work in a more sustainable and joyous way.
We discussed:
* The importance of finding your own pace; creating, consuming, and living at a sustainable rhythm.
* Substack as a digital sanctuary for thoughtful writing and community building (vs the frenetic pace of traditional social media).
* Claireâs love for books as grounding, sensory experiencesâfrom the smell of secondhand bookstores to the joy of discovering books during travel.
* How books have helped her navigate personal challenges (The Power of Now by Eckhart Tolle helping her answer some philosophical questions in her 20s, and Beth Kempton's Kokoro provided comfort during a time of grief).
* The transformative - and hugely challenging - experience of co-authoring, self-publishing and promoting How to Build a World-Class Substack with Russell Nohelty (out next week!).
* Why self-care is a non-negotiable for Claire, how this enhances her creativity and ability to hold space for others.
* Claireâs commitment to personal growth: including her personal goal of writing a book annually for ten years, and how Substack has been a critical platform for her evolution, offering a supportive and inspiring community.
* Navigating Growth and Sustainability: How running a thriving Substack community (with over 12,000 subscribers) has taught Claire to balance growth with sustainability, ensuring she avoids burnout while continuing to deliver value, and love what she does.
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SHOW NOTES:
In this episode Claire references and recommends lots of lovely books, including:
* The Giant on the Skyline by Clover Stroud
* The Power of Now by Eckhart Tolle
* The Success Myth by Emma Gannon
* Kokoro by Beth Kempton
* TED Talks: The Official TED Guide to Public Speaking by Chris Anderson
* Alice's Adventures in Wonderland by Lewis Carroll
* Matilda by Roald Dahl
* How to Build a World-Class Substack by Claire Venus and Russell Nohelty
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ABOUT THE BIBLIOTHERAPISTS:
The Bibliotherapists, is a new podcast from Substackers and community builders Tanya Lynch (EASE Retreats) and Toni Jones (The Shelf Help Club) exploring the healing power of words.
It's a love letter to reading and writing and storytelling and this weekly digital retreat features conversations with some of our favourite Substack writers and authors, sharing about the the books that have shaped their lives and their relationships with themselves, the books they wish everyone would read, how they use reading and writing to support their mental health, and the books they are reading right now.
Youâll be able to listen to these podcast episodes on all the usual outlets but weâll only be sharing the video recordings on Substack
https://shelfhelpclub.substack.com/
tanyalynch.substack.com/
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
We're so excited to introduce you to our third podcast episode, and our very first celebrity guest, the wonderful Beth Kempton.
Todayâs episode is a joyous and juicy conversation featuring personal stories and odes to poetry, piles of book recommendations and - of course - a lot of Substack love.
Beth has written SIX non-fiction books, including several bestsellers and several focused on her love affair with Japan.
She is also an award-winning entrepreneur and writing mentor who spends her time supporting people to do what they love and make a career out of their creativity, through her writing workshops and programmes as well as her wonderful community on Substack, SoulCircle.
IN THIS EPISODE:
* LOTS of book recommendations, including two that had a profound impact on shaping Bethâs personal and professional life
* The healing power of (any kind of) poetry
* The business of books and writing (and Substack)
* How Bethâs changing relationship with herself has been reflected in her books
* How writing self-help is the best way to understand our Self
* The power of retreats and finding places to be able to tell our stories
* Why journalling is a balm for the soul
* The perfect book-shaped gifts, including a poetry book to support anyone grieving
* How to have a Calm Christmas (https://calmchristmas.substack.com/)
SHOW NOTES:
In this episode Beth references and recommends lots of books, including:
* The Complete Brambly Hedge by Jill Barklem
* Lost Japan by Alex Kerr
* Taking Flight by Kelly Rae Roberts
* You Are Only Just Beginning by Morgan Harper Nicholls
* The Poetry Pharmacy by William Sieghart
* She is Fierce by Ana Sampson
* Chasing Fog by Laura Pashby
* The Poetry of Impermanence, Mindfulness and Joy by John Brehm
* Mountains of the Mind by Robert MacFarlane
* Freedom Seeker by Beth Kempton
* Kokoro by Beth Kempton
* Calm Christmas by Beth Kempton
ABOUT THE BIBLIOTHERAPISTS:
The Bibliotherapists, is a new podcast from Substackers and community builders Tanya Lynch (EASE Retreats) and Toni Jones (The Shelf Help Club) exploring the healing power of words.
It's a love letter to reading and writing and storytelling and this weekly digital retreat features conversations with some of our favourite Substack writers and authors, sharing about the the books that have shaped their lives and their relationships with themselves, the books they wish everyone would read, how they use reading and writing to support their mental health, and the books they are reading right now.
Youâll be able to listen to these podcast episodes on all the usual outlets but weâll only be sharing the video recordings on Substack
https://shelfhelpclub.substack.com/
tanyalynch.substack.com/
bethkempton.substack.com
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
The Bibliotherapists, is a new podcast from Substackers and community builders Tanya Lynch (EASE Retreats) and Toni Jones (The Shelf Help Club) exploring the healing power of words.
You can read all about how our story began in Episode #1 and our first post (in which host Toni interviews host Tanya).
And in this episode we continue the intros, with Tanya interviewing Toni, and we learn all about how and why, aged 40 Toni created the worldâs first self-help book club and the pivotal books that have supported her personal and professional growth since.
SHOW NOTES:
In this episode Toni references and recommends 8 books, including:
* The Lion the Witch and the Wardrobe by C S Lewis
* The Celestine Prophecy by James Redfield
* The Monk Who Sold His Ferrari by Robin Sharma
* Money a Love Story by Kate Northrup
* Self-care for Winter by Suzy Reading
* Change Your life in 7 days by Paul McKenna -
* Feel the Fear and Do It Anyway by Susan Jeffers
* The Kindness Method by Shahroo Izadi
ABOUT THE BIBLIOTHERAPISTS
This podcast is a love letter to reading and writing and storytelling.
This weekly digital retreat features conversations with some of our favourite Substack writers and authors, sharing about the the books that have shaped their lives and their relationships with themselves, the books they wish everyone would read, how they use reading and writing to support their mental health, and the books they are reading right now.
Guests for series 1 include: Beth Kempton, Claire Venus (she/her) âš, Women Are Mad with Jen&Salima, Anne Boyd, Laura Pashby, Lucy Pearson, Tamu Thomas and Emma Gannon to close Series 1.
We canât wait for you to listen. Please share with the people you love, let us know what you think, and - of course - what you are reading right nowâŠ
Toni (& Tanya)
xx
PS youâll be able to listen to these podcast episodes on all the usual outlets but weâll only be sharing the video recordings on SubstackâŠ
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
A new podcast from Substackers and community builders Tanya Lynch (EASE Retreats) and Toni Jones (The Shelf Help Club) exploring the healing power of words.
This weekly digital retreat features conversations with some of our favourite Substack writers and authors, sharing about the books that have shaped their lives, and also their relationships with themselves.
Book nerds will love the long lists of recommendations - including fiction and non-fiction - as our guests also share what they're reading now, as well as ideas on how to get intentional about reading and writing as a path to health, happiness and personal growth.
In this episode: Host Toni interviews Host Tanya about her journey to bibliotherapy.
Books mentioned in this episode include:
* The Artist's Way by Julia Cameron
* Thoughts of an Unfinished Woman by Joan Anderson
* Things I Don't Want to Know by Deborah Levy
* Lucy by the Sea by Elizabeth Strout
* A Spare Room by Helen Garner
* Tiny Habits by BJ Fogg
* Atomic Habits by James Clear
* Toast by Nigel Slater
Coming soon: Our A-list line-up for Series 1 includes interviews with: Beth Kempton , Claire Venus (she/her) âš , Women Are Mad with Jen&Salima , Anne Boyd , Laura Pashby , Lucy Pearson , Tamu Thomas and Emma Gannon, with one episode landing every Friday morning.
PS youâll be able to listen to these podcast episodes on all the usual outlets but weâll only be sharing the video recordings on SubstackâŠ
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
Todayâs guest is the delicious Melissa Hemsley, former private chef turned food columnist, best-selling cookbook author, real food activist, sustainability champion, mental health advocate AND mamma, who is passionate about spreading the power of feel-good food.
Food is Melissaâs passion. This conversation was recorded to celebrate the launch of her SIXTH cookbook, Real Healthy; Unprocess Your Diet with Easy, Everyday Recipes, but we also ended up talking about lots of lovely - and easy - ways to unprocess lots of other parts of our lives too.
I hope you will find this chat deeply comforting and nourishing on many levels, because that is always how I feel after spending any kind of time with Melisssa.
In this conversation we discuss:
The Mental Health and Nutrition Connection (Research indicates a strong link between diet and mood/mental health, specifically ultra-processed foods).
The art of Self-Mothering and being patient and understanding with oneself, especially during times of major life changes.
The benefits of somatic practices for mental health, particularly in processing grief and trauma through body awareness rather than just talk therapy.
Parenting and Mental Health as Melissa reflects on her journey through IVF, pregnancy, and motherhood, and how these experiences have reshaped her mental health practices.
Mindfulness and wonder (and dogs!) as part of our well-being toolkits
The simple Self-Care Practices that can significantly impact mental health.LINKS
Get the Book > Real Healthy by Melissa Hemsley
Get the Book > The Bridge by Donna Lancaster
Melissa on Instagram > @melissa.hemsley
Donna on Instagram > @donnalancs
More on Mental Health Mates
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Todayâs guest is Nahid de Belgeonne, known as âthe nervous system whispererâ, a Somatic Movement coach and breath and yoga teacher with a passion for sharing the healing benefits of movement.
Nahidâs new book, Soothe: The Book Your Nervous System Has Been Longing For, is "a freeing and revolutionary approach to bodily tranquility," that can help us breathe, move and care for our overworked nervous systems better.
And in this conversation Nahid shares a ton of practices to help us incorporate soothing movement into our day.
In this episode we discuss:
The Importance of rest and recovery (and what happens in our body/brain when we find time to do it).
Nahidâs go-to morning rituals for mind-body alignment and daily routines for focus and well-being.
The power of primal soothing movements like rocking and rhythmic rolling to calm our nervous system.
Changing habits without willpower.
Noticing how you hold tension and stress as a form of self-healing: âThe noticing in and of itself is already medicine to the system... now you've alerted your nervous system."
Why we often donât trust our feelings - and how we can retrain our brains and nervous systems to feel safe, relaxed and happy.
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
In this episode Toni is joined by 'brain ninja', Kim Ingleby, one of the UK's leading mind and body experts.
Kim is an award-winning coach, writer and TED talker, and has trained with some of the worldâs leaders in health, well-being and performance.
Kim is another big retreat buddy, and we love talking to her and watching her on stage because she has so much wisdom to share when it comes to how we can look after our minds and bodies.
And as youâll hear from this episode, Kim has personal experience of overcoming serious mental and physical challenges, so she really understands the importance of empowering us to embrace who we are and where we are - right now - when weâre looking to make changes.
In this episode we discuss:
Kim's personal journey through adversity and neurodiversity and how that shaped her perspective on movement and mental resilience.
Embracing challenges with positivity and self-awareness.
Practical tips on using movement as a tool to navigate overwhelming feelings and gain clarity in daily life.
The importance of intentional choices in daily life and incorporating movement and self-care into daily routines.
Practicing gratitude and reframing perspectives.
The power of music to regulate our emotions.
Kim's book recommendations:
Do Hope by Gail Muller - https://amzn.to/3yqfqHW
A Blokeâs Life by Steve Dobbby - https://amzn.to/3UB4gaA
Heal the Witch Wound by Celeste Larson - https://amzn.to/3UZfoPY
The Success Myth by Emma Gannon - https://amzn.to/4bG1Nmg
Start Where You Are - a journal by Meera Lee Patel - https://amzn.to/3K5G37A
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Dr. Navaz Habib is the founder of Health Upgraded, a functional medicine and health optimization clinic in Toronto, Canada, working with everyone from athletes and entrepreneurs to busy mums and people struggling with their weight.
He helps people identify the root causes of health imbalances and addresses them naturally, through basic but powerful practices available to us all including breath. Movement and rest,
Dr. Habibâs book Activate Your Vagus Nerve is a simple-to-follow guide to help you identify and address a major missing piece in dealing with chronic health concerns including anxiety and depression.
And in this conversation he breaks down the Vagus Nerve for beginners - like me, and probably you - what it is, how it is connected to our overall health, and how to fix it.
If you need three coffees just to get through the day, or are suffering from chronic illness, including autoimmune diseases, this episode is for youâŠ.
In this episode we discuss:
How Dr Navazâs own health challenges, including struggles with weight, high blood pressure, and borderline diabetes in his 20s, prompted him to explore root causes of health issues.
Functional medicine and chronic inflammation as a common thread in health conditions.
The importance of vagus nerve function for overall health and resilience.
How movement is essential for overall health, supporting gut function, blood circulation, and oxygenation.
How breath is the primary method to communicate our body's state to the brain and how even simple breath-focused movements can profoundly impact mental and emotional well-being.
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
Today's guest is Camilla Sacre-Dallerup, a Danish self-help author, life coach, meditation teacher, hypnotherapist and former professional dancer, known for being one of the original cast in the mega BBC show, Strictly Come Dancing.
Camilla's THREE self-help books (Itâs Not You Itâs Me, Reinvent Me and Dream, Believe, Succeed are international bestsellers and she recently launched her own meditation App - zen.me - sharing guided meditations, self-discovery courses and enlightening podcasts
And in THIS enlightening podcast what youâll hear is a conversation between two self-help super nerds talking all things movement and mental health and maybe a little bit of woo.
In this episode we discuss:
How Camilla has created a kind and loving relationship to her Self and her body since retiring from dancing.
How mental health became a priority in her 40s.
Overcoming overwhelm: "When squeezed for time, start with one manageable activity for self-care, like a 10-minute stretch or walk."
Movement as self-care: "Moving your body is a powerful tool for self-care; it's a form of meditation in motion."
The joy of Pickleball.
Overcoming Guilt: "Many struggle with guilt when prioritising self-care, but it's essential to push through and make time for yourself. You might have to do it guilty to start with."
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
Simon Alexander Ong is an award-winning personal development entrepreneur and coach, and the author of Energize: Make the Most of Every Moment.
His work has been featured on Sky News and the BBC as well as Forbes, The HuffPost and The Guardian, and heâs always so generous to Shelf Help with his time and advice on living an optimised, but more importantly - happy - life.
In this episode we discuss:
The 'domino' effect of movement when it comes to creating healthy habits.
Why we need to work on our work-REST balance.
The power of future-self visualisation.
Why planning your day the night before is the key to focus and productivity.
The 5% Rule: "Spending just 1 hour per day moving accounts for less than 5% of your day."
Why we need to stop overthinking and/or overplanning and just do it: "Anyone who is happy and successful has a bias towards action."
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
Todayâs guest is Kate Rowe-Ham, a Women's Health Coach with a special interest in menopause fitness and nutrition. Kate is the founder of the Owning Your Menopause platform and the author of Owning Your Menopause: Fitter, calmer, Stronger in 30 Days.
Kate wants to educate women on the benefits of movement and diet, so they can see how these go hand in hand in playing a fundamental role in managing many of the symptoms associated with menopause.
I first met Kate at The Big Retreat well-being festival in Wales (where weâll both be delivering workshops and sessions again later this month) and can personally vouch for her mega energy levels, so whatever sheâs doing, it works.
In this episode we discuss:
Kateâs personal journey overcoming mental health challenges related to disordered eating.
Exploring the shift from exercise for aesthetics to exercise for brain health, mental well-being, bone health, and muscle health, and how Kate transformed exercise into a source of connection and strength.
Modelling healthy âhealthâ behaviours for children, and the importance of leading by example in parenting.
The significance of daily habits and starting small to cultivate a positive relationship with movement.
Future-proofing our bodies by lifting weights and building lean muscle for hormonal balance and overall well-being.
Approaching menopause with hope, joy, and a sense of reinvention.
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
Our guest for this episode is Toni's lovely friend, a personal trainer and fitness instructor, Claudia Evans.
Claudia is a former professional dancer who now teaches fitness and movement full-time, including Spin, Barre and LaGree as well as running her own Body to the Beat dance fitness class.
Just over 10 years ago Claudiaâs mental health took a dive when she retired from dancing and basically stopped moving.
And two years ago, at the age of 43, she underwent an elective hysterectomy after years of suffering with erratic and painful cycles.
Both of these situations meant long sedentary and quite difficult periods for Claudia, whose life - and work - has always been wrapped up in movement.
So this is a very honest and candid conversation about what happens to your mind when your body is forced to stop.
And ultimately about finding peace in accepting wherever youâre at right now.
In this episode we discuss:
Navigating (and accepting) mental and physical changes at various stages in life.
Exploring new ways of movement in menopause, and beyond.
How small but consistent movement helped Claudia recover post-surgery. âIt's about meeting yourself where you are each day."
The mental exhaustion that comes from NOT moving.
How movement should be about feeling good and making your body work for you, not chasing a certain look.
That we are more resilient than we realise: "Through challenges, I learned to adapt and appreciate what my body can do."
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
Todayâs guest is our friend and self-care queen Suzy Reading.
Suzy is a psychologist, health coach and yoga teacher and author of several books on the subject of self-care, including; Rest to Reset, Sit to Get Fit and Self-care for Tough Times.
The mum of two specialises in wellbeing: head, heart and body, helping people manage their emotions, energetic bank balances and the inevitable stresses of life.
And nourishing movement is a vital part of her self-care toolkit.
In this episode we discuss:
The significance of movement in managing stress and emotions.
How movement isn't just about formal exercise, but includes simple activities like stretching or walking, and the importance of adapting movement routines to different times of day.
Incorporating movement into daily rituals and finding ways to infuse movement into everyday tasks like making coffee or changing the beds.
The Importance of restful movement and its benefits.
Overcoming challenges when our preferred method of movement is unavailable.
Gentle and accessible ways to incorporate movement into busy schedules.
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe -
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit shelfhelpclub.substack.com/subscribe - Visa fler
