Communities with greater diversity demonstrate higher rates of small talk. This serves an important psychological function…it is signalling safety and openness with people who may look and act differently to us.

Consider this scenario: your partner upsets you during dinner, and when you bring it up, they respond with "Oh my gosh, you're being so sensitive." Suddenly, you find yourself minimising your own feelings. You might think, "Am I being unreasonable? I am pretty sensitive. Perhaps I'm really anxious here and just being dramatic."

This demonstrates the mind's capacity to redirect, without having to ‘do’ something. He proposes we can ‘let go’ without having to replace the thought. He says that you still might have the thought, but it’s more hazy/on the outskirts of your mind.

When someone requests assistance, those with histories of emotional neglect can experience an immediate sense of being burdened.

Have you ever wondered why your psychologist doesn't just give you a straightforward list of what to do to feel better? It's a question I hear often, and honestly, it's one I'd probably ask myself if I weren't in this field.

Initially I joined an established group practice, attracted by the promise of built in community and regular supervision. The 50% fee split seemed worthwhile for the social and professional benefits. However, the reality proved disappointing. Promised fortnightly group supervision sessions were frequently cancelled, and despite working in the same building, colleagues had completely different schedules, eliminating opportunities for meaningful connection.

Recent research has identified four primary factors that contribute to these individual differences in experiencing and expressing gratitude.

Remember that feeling broken around certain people is often signals that you've outgrown certain spaces or relationships.

Loneliness can manifest as a profound sense of not fitting in, of being fundamentally different from those around us. This feeling can be beautifully illustrated through the metaphor of a blade of grass that finds itself surrounded by concrete.

This misattunement between individual needs and environmental responses creates a cascade of mental health difficulties that may appear as personal pathology but actually reflect systemic disconnection.

What strikes me most it that defensiveness isn't inherently bad. It's actually a coping mechanism that likely developed for good reason. Perhaps we learnt it around people who couldn't take responsibility for their actions, or those who punished us too harshly when we made mistakes. In those contexts, defensiveness was genuinely helpful … it protected us.

We tend to judge ourselves by our intentions whilst evaluating others solely by their actions.

When we embrace "ugly action," we're choosing progress over perfection. This doesn't mean abandoning quality or being careless. Instead, it means recognising that action itself is a form of learning.

During this phase, recovering people-pleasers may begin cutting off relationships abruptly without proper communication. The prospect of discussing boundaries remains terrifying, leading to avoidance rather than direct conversation.

Over-functioning occurs when we take on responsibility for someone else's emotions or problems. It typically happens with the best of intentions.

This framework breaks down human personality into five core dimensions that researchers have consistently identified across populations. There is also now a newer trait being added: Honesty-Humility.

Overly strict parenting where punishments were disproportionate to the ‘crime’ teach children to protect themselves through defensive responses.

Ask yourself not just "How stressful is this?" but also "How long have I been dealing with this stress?".

Recognising that motivation, rather than strategy, is often the primary barrier. Motivation typically intensifies when the stakes become sufficiently high.

When individuals struggle with self-compassion, focusing on changing your behaviours can help more than trying to change your thoughts.