This week Cass talks with Dr Ann Kelley, licensed psychologist and co-host of the Therapist Uncensored podcast, about the importance of updating our understanding of attachment styles and the limitations of categorising ourselves and others. Ann proposes a more helpful approach of thinking about attachment as a spectrum. She introduces the idea of secure relating (as opposed to secure attachment), which involves understanding our own nervous system and how it impacts our interactions with others.  Ann introduces the Modern Attachment Regulation Spectrum, helpfully using colours to represent different states of arousal: red for hyperarousal, blue for hypoarousal, and green for secure relating. She shares how our nervous system naturally responds to threats and connection, emphasising the need for self-awareness and compassion in order to create happy, healthy relationships in every area of our lives. She provides practical strategies for warming up or cooling down our nervous system and emphasises the relevance of this in every area of life: friendships, intimate relationships, parenting, work relationships, and the broader community. Connect with Ann and order your copy of 'Secure Relating': www.therapistuncensored.com www.instagram.com/therapist_uncensored_podcast Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.cassdunn.com/crappytohappypod  See omnystudio.com/listener for privacy information.

Cass responds to a listener who is experiencing body dissatisfaction during pregnancy. She highlights that while this is relatively common, it can be a concern if it contributes to poor maternal mental or physical health. She shares strategies for managing uncomfortable thoughts and feelings about your changing body and the importance of women feeling free to share their experience of any aspect of pregnancy or parenthood without guilt. Importantly, Cass highlights some of the signs of 'Pregorexia' (disordered eating during pregnancy) and notes that professional help may sometimes be indicated.  Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.

Cass chats with Victoria Vanstone, host of the Sober Awkward Podcast and creator of the Drunk Mummy Sober Mummy blog and website, about her decision to leave behind her partying days in order to be a happier, less anxious, more present parent by giving up alcohol. Vic admits she didn't like sober people and that she feared no-one would want to be around her anymore if she stopped being the life of every party. Vic has recently published her first book, "A Thousand Wasted Sundays" and shares how she felt she never had a choice but to drink alcohol, but after becoming a parent, she realised her social, binge drinking was taking more from her than it was giving. Vic's message is that you don't have to hit 'rock bottom' to question your relationship with alcohol. Better still, there are plenty of good times still to be had. She realises her habit was fueled by people pleasing and a lack of self-care, and she hopes her message will enable other women to see that they also have a choice when it comes to drinking. Connect with Victoria: Buy A Thousand Wasted Sundays Drunk Mummy, Sober Mummy Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo OR instagram.com/crappytohappypod www.tiktok.com/@cassdunn__See omnystudio.com/listener for privacy information.

Cass answers a listener question about what to do when you feel disappointed by people in your life. She shares ideas about how to manage your expectations, how to take responsibility for your own part in the situation, and how to heal from painful feelings of disappointment. Our social connections are the single most important factor contributing to happiness and wellbeing so it's critical we have strategies for communicating our expectations and what to do when they aren't met. Connect with Cass www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod www.cassdunn.com  See omnystudio.com/listener for privacy information.

Cass talks with Lizzie Williamson, the founder of Two Minute Moves, about the astonishing benefits of building micro-movement breaks into your day. Whether you're at home or in the office, taking tiny opportunities to move your body will reduce your risk of a range of diseases while improving your productivity, creativity, energy and mood. Connect with Lizzie: www.lizziewilliamson.com Connect with Cass: www.cassdunn.com Find me on socials: www.instagram.com/cassdunn_xo www.tiktok.com/@cassdunn_xo www.instagram.com/crappytohappypod      See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Cass explains why 'mindset' approaches to overcoming self-doubt and imposter syndrome are limited and won't achieve a lasting transformation and what you need to do instead.  She shares how imposter syndrome is an activation of your body's threat response triggered by a fear of judgement and rejection. She also explains that self-criticism can perpetuate imposter syndrome by keeping you stuck in a threat response, and the importance of self-acceptance and forgiveness, allowing you to return to a state of emotional safety. Find out more about Cass' group coaching program, Beyond Confident here: www.cassdunn.com/confident Book a call with Cass. Connect on Instagram or TikTok www.cassdunn.com  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Cass chats with Jodie Rogers, a counsellor, sexologist and the relationship coach featured in the hit series, "Love on the Spectrum". Jodi shares her journey of working with people with disabilities and the importance of access to sexuality education and relationship counselling. She discusses the challenges faced by autistic individuals in developing relationships particularly around trust and vulnerability. Jodie emphasises the shift in our understanding of neurodiversity, the evolution of language and identity and the power of storytelling in her brand new book, "Unique: What Autism can teach us about difference, connection and belonging". Connect with Jodi: www.birdsandbees.com.au www.instagram.com/jodirodgers_ Pre-order her book Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypodSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Cass breaks down some of the key aspects of Buddhist philosophy and practice as they relate to living a happier and more peaceful life.  She shares a little about how modern approaches to therapy have incorporated some of these key ideas to help people improve their mental health and wellbeing.You don't have to be a Buddhist to appreciate the relevance of some of these ideas and apply them to your own life. Connect with Cass: www.cassdunn.com instagram.com/cassdunn_xo instagram.com/crappytohappypod      See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr Sue Johnson is a psychologist, author, a pioneer in the psychology of relationships and the creator of Emotionally Focused therapy, which focuses on creating secure emotional bonds between partners. EFT is widely acknowledged as the gold standard in evidence-based couples therapy. Dr Sue emphasises the importance of vulnerability and emotional safety in relationships, and shares how EFT can help couples navigate their patterns of distress and create positive cycles of interaction. Sue also discusses the importance of individuals practicing EFT on their own and the importance of addressing attachment issues. She highlights the challenges faced by clients with limited emotional vocabulary and the role of therapists in helping them understand and validate their feelings.  To find out more about Dr Sue Johnson's work visit: www.iceeft.com www.holdmetight.com To connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

If you're trying to break a habit, start a new one or achieve a goal, there are some very predictable stages everyone goes through during the process. In this episode, Cass shares the stages of change to help you identify where you're at, understand what to expect at each stage, and what to do if you have a setback or slip-up so you can get back on track quickly. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod    See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this episode, Cass chats with financial educator and host of the Australian Finance Podcast, Kate Campbell, about how to invest your time and money to build your very best life. Whether you have a lot of money or not much at all, Kate and Cass discuss what the research says about how you can invest your most precious resources to gain maximum meaning and fulfilment in life. Happiness can't be bottled, but taking control of your finances and thinking more deeply about how you allocate your resources will do a long way to increasing your happiness. Kate shares: strategies for maximising happy with minimal investmenthow to plan your 2024 to increase your chances of happinessthe importance of having conversations about moneywhy it's so important to audit your spending (of time and money) to ensure you're investing in what matters most Connect with Kate: Rask Education Buying Happiness book Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod www.tiktok.com/cassdunn_xo  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this episode, Cass explores the topic of mindfulness meditation and when it might not have positive benefits. She delves into the adverse effects of mindfulness and the importance of trauma-informed meditation training. She highlights the need for research on adverse experiences and clarifying the definition of adverse experiences when it comes to mindfulness. Cass explores the difference between intensive meditation retreats and brief mindfulness interventions, emphasising the need for properly trained teachers and the importance of finding safety in the practice.  Link to Episode with Loving Kindness Meditation Connect with Cass www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypodSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Cass talks to psychologist and author, Dr Amantha Imber about the surprisingly small changes that have the greatest potential to significantly improve your health. Amantha also shares her research into how you can personalise your approach to behaviour change to give you the best chance of making those habits stick. Covering everything from sleep to exercise and nutrition, this is a must-listen for anyone who wants to know the minimum required dose that will yield maximum results! Highlights: Why you're giving yourself 'jet-lag' every time you sleep inThe 40 second exercise hack that will change your lifeThe impact of 'Hyper Palatable Foods' on your weight loss effortsIdentifying Barriers to ChangeUsing Streak Boards & Temptation Bundling for Motivation Book: The Health Habit Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod Connect with Amantha: www.amantha.com www.instagram.com/amanthai      See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this episode, Cass discusses the drawbacks of traditional New Year's resolutions and offers alternative approaches to setting goals for the new year. Takeaways: Traditional New Year's resolutions often lead to feelings of failure and self-criticism.Instead of resolutions, focus on setting meaningful goals that align with your values.Consider setting intentions for how you want to show up in the new year.Choose a word for the year that represents your desired qualities or themes. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr. Scott Lyons discusses the concept of drama addiction and how it can negatively impact relationships, causing fights, jealousy, and destructive patterns. People addicted to drama often seek chaos and attention, creating a cycle of drama in their lives. Scott and Cass discuss strategies for dealing with drama addiction, whether you see it in someone else or recognise this pattern in yourself. Buy the book Check out The Embody Lab Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypodSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this solo episode, Cass reflects on the importance of self-reflection. She shares two exercises for self-reflection and visualisation, guaranteed to inspire you to be your best self and live your best life, as we begin to wind up one year and prepare for the next.  Grab a cup of tea and maybe a journal for this one. Connect with Cass www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypodSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Larry Kasanoff, legendary Hollywood producer and author of 'A Touch of the Madness,' shares his experiences and insights on creativity and innovation. He discusses the inspiration behind his book and the importance of embracing the madness to unleash your creative potential.  Larry encourages you to embrace your craziest ideas and not be afraid to pursue them. Key Takeaways: Never let go of an idea that you believe in. Persistence and determination are key to success. Trust your creative instincts and don't be afraid to pursue your passions. Practice mindfulness and be still to tap into your inner wisdom and make better decisions. Embrace playfulness and have fun in the creative process. Don't be afraid to take risks and think outside the box. Find out more about Larry: https://www.larrykasanoff.com/ Book: A Touch of The Madness Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypodSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Finding ways to plumb the joy out of positive experiences can help to build resilience when things aren't going well. Connect with Cass: www.cassdunn.com www.instagram.com/cassdunn_xo www.tiktok.com/@cassdunn_xo www.instagram.com/crappytohappypod    See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this solo episode, Cass shares the definition of Learned Helplessness, how it was first identified by psychologists and how it might be impacting you or someone you know. Tune in to hear the power of 'Learned Optimism' as an antidote to Learned Helplessness and other strategies that can help you regain a sense of power and agency when things feel hopeless. Connect with Cass www.cassdunn.com www.instagram.com/cassdunn_xo www.instagram.com/crappytohappypod Join the mailing list: www.cassdunn.com/subscribeSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Discover the simple but profound concept of Essentialism to reduce stress, cultivate mastery, deepen relationships and live a life of meaning. Discern what is absolutely essential, then eliminate everything that is not, so you can make the highest possible contribution towards the things that really matter. Buy the book Listen to more Three Mindful Minutes Join Cass Dunn's mailing list Connect with Cass Email: podcast@cassdunn.com Connect with Cass on Instagram and TikTok Follow the Crappy to Happy Podcast on Instagram  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.