That Hoarder: Overcome Compulsive Hoarding

#173

#166 "Just-in-time shopping": Overcome fear-driven purchases, save money and space, and spend mindfu...

---Get your 2025 decluttering inspiration calendar <a href='http://www.overcomecompulsivehoarding.co.uk/2025'>http://www.overcomecompulsivehoarding.co.uk/2025</a> ---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In today's episode, I talk about the strategies I've been trying to address over-acquisition and manage my finances, from savings pots to practising 'just-in-time' shopping. I explain how these methods, alongside mindfully resisting impulse buys and more, are helping me reduce clutter. ---Personal Financial Management ---Dedicated accounts with savings pots for various expenses like glasses, car repairs, and gifts. ---Spending limits. ---Evaluating the necessity of purchases. ---Reflecting on past financial struggles. ---The tendency to overprepare due to fear of scarcity. ---The impact of hoarding on life, such as emotional pain from bereavements. ---The challenge of trusting that resources will be available when needed. ---Shopping Habits and Strategies ---Emphasising rationality in shopping. ---The "just in time" shopping approach to combat over-acquiring. ---Mindful shopping techniques ---Checking existing supplies before shopping. ---Using shopping lists with flexible categories. ---Resisting urge-driven purchases like discounts. ---Mindful Financial Practices ---Exploring alternative uses for money beyond impulse buys. ---Prioritising spending on quality experiences. ---Past Financial Hardship and Emotional Impact ---Past experiences of financial hardship leading to anxiety and hoarding. ---Reflecting on the emotional impact from periods like the COVID-19 pandemic. ---Personal Growth and Overcoming Beliefs ---Encouragement to try despite potential failures. ... Read more

Yesterday

29 MINS

29:38

Yesterday

#172

#165 Distraction-free idea capture: Transforming chaotic thought streams into actionable to-do lists

---Get your 2025 decluttering calendar: <a href='http://www.overcomecompulsivehoarding.co.uk/2025'>http://www.overcomecompulsivehoarding.co.uk/2025</a> ---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> Avoiding the chaos of complex idea capture systems is vital for preventing distraction and overwhelm. Today, I'm sharing practical strategies for transitioning from idea capture to action, breaking down large tasks into manageable subtasks and exploring tools like Google Tasks and voice assistants for prioritisation and organisation. Plus, I reflect on my own long-term struggle with to-do lists and how to experiment with different approaches to find a system that suits your needs. ---Simplifying Idea Capture ---Avoid complex systems to prevent distraction and overwhelm. ---Focus on simple, streamlined methods for capturing ideas. ---Set dedicated idea capture times to minimise distractions. ---Organising Idea Capture Materials ---Ensure materials and tools are easily accessible. ---Utilise technology for effortless idea capture using voice assistants. ---Transitioning from Idea Capture to Action ---Prioritise tasks based on urgency, impact, or personal goals. ---Structure and prioritise tasks. ---Break down large tasks into smaller, manageable subtasks. ---Combining Digital and Non-Digital Methods ---Use written to-do lists to complement digital systems for immediate tasks. ---Essential Elements for an Effective System ---Thinker's Notebook's five elements: omnipresence, efficiency, organisation, security, and offline thinking. ---Exploring Digital and Non-Digital Tools ---Popular digital tools: Evernote, OneNote, ToodleDo, Todoist, Trello, Taiga.io, Google Calendar, Outlook Calendar, Google Tasks. ---Non-digital methods: scraps of paper, notebooks, preprinted planners, bullet journals, mind maps. ---Personalising the Capture Method ---Importance of selecting a method suited to personal preferences and technical comfort level. ---Experimentation with different approaches. ---Two-Step Strategy for Idea Capture ---Combine digital or portable capture methods with comprehensive home organisation tools. ---Mind Mapping for Subtasks ---Use mind maps to break down tasks, providing a visual representation. ---Realistic Time Management ---Decide on timings based on deadlines and personal flexibility. ---Visual Task Management ---Track progress and prioritise tasks using visual tools like checklists or kanban boards. ---Prioritisation and Breaking Down Tasks ---Organise tasks by priority for easier management. ---Divide large tasks into smaller parts for simplification. ---Timely Task Execution ---Be realistic about time required for tasks and accommodate flexibility. ---Psychological Boost from Completion ---Mark tasks as completed for a dopamine boost and visual progress tracking. ---Adapting Idea Capture Systems ---Experiment with various methods to find an effective system that suits personal needs and goals. ... Read more

15 Nov 2024

36 MINS

36:13

15 Nov 2024

#171

#164 Digital hoarding and digital clutter with Dr Jan Eppingstall

---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In this episode, I'm joined by Dr Jan Eppingstall, a counsellor with a PhD in hoarding, to discuss the phenomenon of digital hoarding, where people accumulate excessive digital items. We'll explore the emotional responses to losing digital content, the organisational and environmental implications of digital clutter, and strategies for managing our ever-growing digital lives. From the nostalgic pull of old photos to the overwhelming influx of emails, this conversation reveals the surprising similarities between physical and digital hoarding. ---Introduction to Digital Hoarding ---Definition of digital hoarding ---Comparison with physical hoarding, highlighting similar stress, anxiety, and attachment. ---Emotional Responses to Digital Loss ---Non-hoarders experiencing emotions like anger and anxiety over losing digital items. ---Technological Advancements and Digital Storage ---The proliferation of digital content creation, especially digital photos. ---Impact of technology on creating and storing digital content. ---Historical context of storage limitations versus current capabilities. ---Broader Implications of Digital Hoarding ---Extending beyond photos and videos to emails, subscriptions, and digital accounts. ---Cybersecurity risks and financial costs associated with digital hoarding. ---Reasons we retain digital content. ---Emotional Attachment and Digital Data ---Emotional ties to digital items like photos and documents. ---Reflecting identity and memory triggers in digital possessions. ---Digital Organisation Strategies ---Host's impeccably organised digital life contrasted with a cluttered home. ---Tiago Forte's PARA method for prioritising digital items. ---Inbox Zero and maintaining an organised email setup. ---Challenges of Digital Clutter ---Volume over efficiency: issues accessing necessary information despite organised files. ---Parallels between digital and physical hoarding behaviours. ---Digital Inefficiency and Environmental Impact ---Wasted time, reduced focus, and productivity issues due to digital clutter. ---Significant carbon footprint of data centres and environmental concerns. ---Strategies for Managing Digital Clutter ---Reducing digital intake by unsubscribing from unnecessary emails and content. ---Advice on stopping excessive bookmarking and managing browser tabs. ---Importance of setting up email filters to streamline email management. ---Creating physical keepsakes from special digital photos for meaningful interaction. ---Permission Slip Segment ---Discussion on evaluating difficult-to-discard items for sentimental or practical reasons. ... Read more

08 Nov 2024

47 MINS

47:35

08 Nov 2024

#170

#163 The Lazy Genius approach to planning, productivity and prioritising, with Kendra Adachi

---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In today's episode of That Hoarder: Overcome Compulsive Hoarding podcast, I'm joined by Kendra Adachi, author of "The Plan, Manage Your Time Like a Lazy Genius," as we explore self-compassion and realistic productivity. We'll discuss cultural differences in self-trust, the pitfalls of traditional planning, and how small, manageable steps can lead to meaningful progress. Kendra's insights challenge societal expectations and underscore the importance of kindness and contentment in our daily lives. ---Self-Trust and Societal Influences ---Cultural differences in self-trust between men and women ---Women's challenges with self-trust ---Understanding systemic influences ---Encouragement of kindness and acceptance towards oneself ---Societal Expectations and Productivity Pressure ---Critique of the "hustle" culture and pressure for excellence ---Contentment as opposed to constant optimisation ---Kindness to oneself as an alternative to relentless improvement ---Resistance to the idea of contentment ---Contentment and Self-Compassion ---Contentment not the same as giving up ---Defining contentment as awareness and appreciation of the present ---Self-compassion as a holistic life perspective ---Contentment and making mistakes ---Hoarding and Mindset Shifts ---Problem with future-focused thinking ---Importance of prioritising what matters to us ---Shifting mindset towards valuing fewer things and creating space ---Kinder approach to oneself and questioning what we have lose by trying contentment ---Integration vs. Greatness ---Embracing integration over achieving greatness ---Honouring emotions and practicing self-kindness ---Goal setting challenges and adopting flexible approaches ---Shrinking priorities to manage overwhelm ---Planning and Productivity Challenges ---Discussion on why many struggle with planning and productivity ---Unrealistic expectations from productivity experts ---Internalisation of failure for unmet expectations ---Disparity in authorship vs. readership of time management books ---The Lazy Genius Way and Practical Strategies ---Introduction to concepts from "The Lazy Genius Way" ---Principles of "going in the right order" (naming what matters, calming the chaos, trusting oneself) ---Encouragement of smaller, manageable steps ---Potential for meaningful change despite societal pressures ... Read more

01 Nov 2024

49 MINS

49:24

01 Nov 2024

#169

#162 From Fibble to Focus: Defibble your executive dysfunction with Jo Cavalot

---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In today's episode, I chat with Jo Cavalot, a compassionate inquiry practitioner and coach, about tackling executive dysfunction through a unique concept called "fibble", designed to help those struggling with focus and organisation. Jo shares her insights into treating internal parts with kindness, her own journey of recovery, and how she co-created Fibble as a tool to understand and manage executive function challenges. We explore the importance of personalised support in overcoming obstacles, and Jo offers a special discount for listeners interested in her work. ---Importance of a compassionate approach ---Internal family systems and parts work. ---Viewing internal parts as friends with individual needs. ---Differentiating exploratory sessions from physical organisation tasks. ---Executive Dysfunction and 'Fibble' Concept ---Challenges of executive dysfunction, specifically among people who hoard. ---Use of the 'fibble' acronym: Frustrated, Inadequate, Baffled, Befuddled, Lacking, and Exhausted. ---Fibble as a practical tool ---Jo Cavalot's experience with alcoholism ---Parallel between Jo's alcohol experience and hoarding. ---Emotional challenges and non-linear nature of recovery. ---Emphasis on self-awareness and self-compassion. ---Jo's significant life changes, like moving to Spain and involvement in the Camino de Santiago. ---Motivation through personal recovery and organisational skills. ---Involvement and motivation in Hoarding Disorders UK. ---Compassionate Inquiry, Based on Dr. Gabor Mate's work, focusing on trauma's impact. ---Positive impacts on clients with hoarding behaviours and related trauma. ---Key Challenges and Strengths in Addressing Organisation ---Common challenges: sustained attention, organisation, self-activation, planning, and prioritising. ---Creative problem-solving as a strength. ---Flexible thinking and stress tolerance. ---Use of a questionnaire assessing executive functioning across environments. ---Understanding and leveraging diverse personal strengths. ---Varying self-activation for personal vs. others' tasks. ---Goal Setting and Personalisation ---Personalised tools over generic advice. ---Introduction of the Ikigai concept in goal setting. ---Use of the fibble questionnaire for personal assessment and support. ---Understanding and Addressing Underlying Causes ---Identifying trauma responses and underlying causes. ---Adjusting expectations based on life circumstances. ---Holistic and trauma-informed support for personal challenges. ... Read more

25 Oct 2024

41 MINS

41:34

25 Oct 2024

#168

#161 Addressing shame with creativity: dancing with your inner critic with artist Steve Chapman

---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In this episode, I’m joined by Steve Chapman, an artist and coach, to talk about working creatively with your inner critic. We talk about understanding this inner voice as a misguided protector rather than an enemy and explore creative approaches like drawing or dancing with your critic to better engage with it. However sceptical you may be about it, listen to us talk about finding compassion for that voice in your head and how art can be a therapeutic ally in your journey. Even if, like me, you cannot draw! ---Steve Chapman: artist, writer, speaker, coach, with a background in Gestalt psychology, improv theatre, coaching, and art therapy. ---Discussion on creativity, imperfection, being stuck, shame, and the inner critic. ---Struggles with a harsh inner critic for years. ---Perspective shift influenced by the song "Hi Ren" ---Insights on the Inner Critic ---Inner critics act as misguided protectors from early childhood. ---An approach to understand inner critics rather than fight them. ---Creative Approach to the Inner Critic ---Drawing or creative engagement to externalise and personify the inner critic. ---Small creative experiments to better understand the inner critic. ---The therapeutic nature of experimenting with art. ---Inner Critic & Self-Compassion ---Developing a compassionate relationship with the inner critic. ---Thich Nhat Hanh on nurturing inner energy. ---Dealing with worry through acceptance and self-compassion. ---Art as a method to engage with emotions and inner critic ---Resonates with others and serves as a therapeutic tool. ---Shame & Vulnerability ---Shame thrives in secrecy; exposing it diminishes its power. ---Importance of bringing shame to light as discussed by Brene Brown. ---Comfort and Discomfort ---Finding a balance between comfort and distress. ---Advocates for taking small steps toward addressing discomfort. ---Discussing mental health openly demonstrates personal growth and reduced stigma. ---Working with different materials for creative exploration. ---Workshops begin without set goals to allow creativity to flourish. ---Dealing with Inner Critics ---Awareness of inner critics as part of being human and lifelong process. ---Engaging with the inner critic in a playful rather than adversarial way. ---Therapeutic Work and Community Support ---Value of in-depth therapeutic work and community support in managing inner critique. ---Artistic Abilities and Perceptions ---Societal pressures influence perception of artistic ability. ---Chapman aims to inspire and counter feelings of inadequacy. ---Role of Continuous Exploration in Art ---Art viewed as an ongoing process rather than a definitive product. ---Tuning into emotions and body sensations beyond verbal communication. ... Read more

18 Oct 2024

45 MINS

45:54

18 Oct 2024

#167

#160 Dehoarding with the seasons: get inspired by nature when everything is overwhelming

---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In this episode, I explore how the change of seasons can inspire and motivate dehoarding efforts, with autumn in the northern hemisphere and spring in the southern hemisphere being upon us. Drawing on traditions like harvest festivals and spring cleaning, we'll discuss how nature’s rhythms can support our journey toward a more organised home. Plus, personal insights on managing the emotional challenges of letting go and tips for embracing seasonal transitions as opportunities for growth. ---Seasonal Influence on Dehoarding ---Autumn Motivation ---Mixed feelings: beauty vs. precursor to winter ---Harvest festivals: gratitude and inspiration for giving and decluttering ---Nesting instincts as a motivational tool for organizing ---Spring Motivation ---Symbolism of renewal and hope ---Growth and change as motivators for overcoming hoarding disorder ---Spring cleaning tradition as an opportunity for new beginnings ---Emotional Aspects of Decluttering ---Acknowledge and understand feelings like overwhelm, anxiety, confusion, and fear ---Use emotions to gain self-insight and understand attachment to items ---Seek support from therapists, friends, family, or professional organisers ---Practical Steps for Dehoarding ---Assess possessions when transitioning between seasons ---Evaluate practical use of items like blankets and coats ---Decluttering inspired by seasonal changes ---Focus on small areas to avoid overwhelm ---Small, consistent changes over dramatic ones ---Set realistic goals for home improvements by New Year ---Community and Support ---Engage in dehoarding accountability sessions for communal support ---Donating items to reduce unnecessary storage ---Assess what you want for your home as the year end approaches ---Aiming for improvement, maintenance, or worsened state? ---Set intentions ---Walking, observing nature, and journaling ---Creating Rituals and Redefining Comfort ---Suggest creating rituals in tune with seasonal changes to aid decluttering ---Redefine comfort by reducing clutter rather than accumulating more ---Highlight the importance of a comfortable, decluttered space for winter ... Read more

11 Oct 2024

30 MINS

30:37

11 Oct 2024

#166

#159 Just because we want it doesn't mean we have to have it

Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> On this episode, I share my experience from being a guest on Death, Sex & Money with Anna Sale. Then I dig into the idea of wanting things but still choosing not to have them and how it applies to various aspects of life, especially for those of us dealing with hoarding disorder. I’ll discuss how the disorder can distort our perception of items, leading to irrational attachments. I look at how desires often change over time, the unhealthy attachments formed for identity, comfort, or security, and how fear of regret can hinder the decluttering process. ---Choosing Not to Have Desired Items ---Distortion of item perception in hoarding disorder ---Temporary nature of desires ---Safety and clutter concerns ---Emotional and Irrational Attachments ---Understanding and challenging emotional attachments ---Exploring reasons for keeping or acquiring items ---Addressing “irrational” beliefs ---Dealing with fear of regret ---Joy from finding things often surpasses regret (Jasmine Sleigh's insight) ---Managing regret is possible ---Decision-making with clutter in mind ---Not Retaining Items for Others ---It's not our responsibility to keep items for others ---Prioritising personal and familial well-being ---Setting boundaries regarding others' potential desires ---Feeling loss, fear, sadness, and nostalgia ---Acknowledgment and validation of these feelings ---Communicating fears and emotions ---Recognising and challenging irrational thoughts and feelings ---Celebrating small victories without adding more clutter ---Liberation and freedom from letting go ---Misinterpreting laziness as anxiety ---Anxious sloth and decreased productivity ... Read more

04 Oct 2024

34 MINS

34:21

04 Oct 2024

#165

#158 What does "trauma-informed" mean when it comes to hoarding? With Dr Jan Eppingstall

Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In today’s episode, I’m chatting with Dr. Jan Eppingstall, a Melbourne-based counsellor, about what it means to take a trauma-informed approach to hoarding disorder. Stick around as we break down why understanding trauma is crucial for effective support and treatment. ---Trauma-informed approaches to understanding and treating hoarding ---Importance of understanding trauma's impact ---Concerns about wellbeing inquiries without adequate support preparation ---Collaboration in Trauma-Informed Care ---Practical Implementation for Non-Therapy Roles** ---Incorporate trauma-informed principles ---Sensitivity to potential triggers ---Misconceptions and Communication ---Fear factor surrounding trauma and its treatment ---Detailed trauma disclosure unnecessary for effective support ---Client Autonomy and Professional Boundaries ---Respecting clients' communication preferences ---Retraumatisation in Hoarding ---Harm of forced clearances and strangers touching possessions ---Negative impact of language and actions on hoarders ---Respectful Support Practices ---Building Trust ---Importance of building trust before intervening in a hoarder's space ---Ensuring professionals genuinely practice trauma-informed care ---Over-explaining as a stress response ---Broad approach of trauma-informed care ---Factors influencing trauma perception ---Trauma Definition ---Trauma and Hoarding ---Commonality of trauma in hoarding histories ---A supportive framework rather than a treatment model ---Five Pillars of Trauma-Informed Care ---Assuming trauma backgrounds in hoarding behaviour clients ---Loss of Control in Trauma ---Trauma involves loss of control; care pillars help restore it ---Tracking and managing nervous system responses ---Importance of recognising client-specific signs ---Term misuse by minimally trauma-informed trained professionals ---Dangers of Misleading Trauma Informed Claims ---Proper understanding of trauma to avoid harm ---Non-therapists adopting trauma-informed principles ---Importance of feeling present and calm during therapy ---Teaching clients to feel safe and grounded ---Clear Boundaries in Therapy ---Trauma Types and Responses** ---Variability of trauma ---Explanation of retraumatisation ---Managing Retraumatisation ... Read more

27 Sep 2024

59 MINS

59:29

27 Sep 2024

#164

#157 Dehoarding dilemmas: Swallow the frog or save the worst til last?

---Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> ---Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> ---Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In this episode, I look at two major – and opposing – strategies for dehoarding: "swallow the frog," where you handle the toughest task first, and "save the worst till last," which focuses on building confidence with easier tasks. I'll discuss the benefits and drawbacks of each approach and offer tips for blending them to fit your unique needs. Join to learn how to break down the overwhelming task of dehoarding into manageable steps. ---Swallowing the Frog ---Best when preventing access to essential areas (e.g., cooker, bath). ---Tackling tough tasks first can improve home functionality and reduce stress. ---Saving the Worst Till the Last ---Building confidence in dehoarding. ---Tasks that are emotionally charged but less visibly impactful (e.g., old photos). ---Utilising both approaches based on emotional resilience and situational needs. ---Experimentation with both strategies. ---Reflect on personality and typical approaches to difficult tasks. ---Planning strategies based on task suitability and personal motivation. ---Curiosity and trying different methods. ---Observing outcomes and refining methods. ---Balancing approaches for optimal dehoarding progress. ---Embracing flexible planning and adjusting as needed. ---Breaking Down Tasks ---Breaking tasks into smaller, manageable steps. ---Working for shorter, focused periods with breaks to prevent burnout. ---Building Confidence ---Addressing easier tasks first to build capability for more challenging tasks. ---Sorting manageable items before tackling emotionally difficult possessions. ---Mixing both "Swallow the Frog" and "Save the Worst Till Last" strategies. ---Examination of the psychological impact of task management. ---Discussing mental barriers, procrastination, and overwhelm. ---Emphasis on efficiency and making progress to avoid demoralisation. ---Strategies to manage overwhelming dehoarding tasks ---Identifying the "frog." ---Two opposite strategies for handling hard tasks. ---Resolve tasks early to minimise stress and discomfort. ---Breaking tasks into smaller chunks mitigates overwhelming discouragement. ---Starting with easier tasks provides steady motivation. ---Procrastination perpetuates stress from avoiding major tasks. ---Ease into dehoarding with manageable tasks first. ---Try both approaches, observe, adapt, and refine. ---Examining two strategies for tackling hard tasks in the context of dehoarding: "swallow the frog" (address tough tasks first) vs. saving the worst for last, focusing on their psychological impact on barriers, procrastination, and efficiency. ---Completing tasks alleviates stress and builds momentum for future tasks. ---Swallowing the frog can be discouraging if tasks are tougher than expected. Break tasks into smaller chunks to avoid demoralisation. Identify and prioritise your most challenging tasks, such as urgent issues or emotionally taxing items. ---Starting with smaller tasks provides steady motivation and achievement, offering quick wins that boost morale and maintain long-term productivity. ---Procrastination on the most urgent task causes continuous stress and anxiety, overshadowing achievement of smaller tasks. ---Start with moderately hard tasks, gradually advancing to harder tasks over time. Adapt approaches based on task suitability. ---Start with easier tasks to build confidence when dehoarding, and save emotionally challenging items for later. Use both approaches as needed based on your situation. ---Try both approaches and observe which helps you make the most progress. Keep adapting and refining based on your observations. ... Read more

20 Sep 2024

35 MINS

35:05

20 Sep 2024

#163

#156 Identifying the shopping triggers that create our urge to impulse buy

Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> Podcast show notes, links and transcript: <a href='https://www.overcomecompulsivehoarding.co.uk/podcast-ep-156-identifying-the-shopping-triggers-that-create-our-urge-to-impulse-buy/'>https://www.overcomecompulsivehoarding.co.uk/podcast-ep-156-identifying-the-shopping-triggers-that-create-our-urge-to-impulse-buy/</a> In today's episode, I’ll help you identify the triggers that make us want to acquire stuff and how to use that knowledge to combat the urges to buy impulsively. We’ll explore practical strategies like observing urges, delaying reactions, and using distractions to curb impulsive buying. Plus, we’ll uncover the deeper emotional and environmental triggers that drive compulsive shopping and how to address them. ---Emotional Triggers ---Identifying emotional triggers like stress, sadness, boredom, and anxiety. ---Understanding the role of dopamine in shopping behaviours. ---Recognising the temporary distraction of shopping from negative emotions. ---Environmental Triggers ---Discussing how shopping environments stimulate purchases through strategic design. ---Marketing tactics designed to exploit spending prompts. ---Ecommerce Optimisation ---Strategies ecommerce websites use to maximise purchases. ---Seamless and tempting buying experiences. ---Ease of Access ---The convenience and immediacy of online shopping. ---Encouraging impulsive purchases through immediate gratification. ---Social Triggers ---The influence of peer pressure, FOMO, and social validation. ---Buying to fit in or earn social approval. ---Self-Reflection and Values ---Evaluating whether purchases align with personal values. ---Seeking meaningful praise beyond materialistic validation. ---Journaling as a Tool ---Identifying and understanding personal triggers through journaling. ---Noting emotions, activities, and feelings before and after purchases. ---Pattern Identification ---Analysing journal entries to identify shopping patterns and triggers. ---Behaviour Change and Avoidance ---Adjusting behaviour to avoid known triggers. ---Implementing stress management techniques to handle stress-induced shopping. ---Mindfulness for Identifying Triggers ---Encouraging presence and consciousness in the moment. ---Observing sensations, thoughts, and feelings without judgment. ---Enhancing self-awareness for deliberate actions. ---Observing Urges ---Acknowledgment of the urge to buy and sitting with it. ---Comparing urges to waves – they rise and fall. ---Practicing distress tolerance during unpleasant urges. ---Delayed Reaction Technique ---Delaying purchase decisions to avoid impulsive buys. ---Starting with short delays (e.g. 1 minute) and extending them. ---Developing longer periods without giving in to urges over time. ---Distraction as a Tool ---Engaging in alternative activities. ---Contacting friends and talking through the urge. ---Reducing immediate impulses through distraction. ---Addressing the Root Causes ---Focusing on underlying issues (anxiety, depression, boredom). ---Pursuing therapy, self-help resources, lifestyle changes, or medical treatment. ---Avoiding Triggers ---Avoiding people or environments that encourage unnecessary shopping. ---Finding alternatives to shopping activities. ---Shopping in places that minimise impulse-buying triggers. ---Complexity and Difficulty ---Acknowledging the multifaceted nature of combating buying urges. ---Recognising triggers and managing urges requires effort and practice. ---Host’s personal experiences with guilt and shame from compulsive buying. ---Discussing the financial strain and relationship stress caused by impulsive purchases. ---Emphasising the mental and emotional health impacts. ---Impulsive shopping causes financial and relationship stress. ---Emotional triggers can lead to impulsive shopping. ---Awareness of emotions can reduce impulsive shopping. ---External triggers and dopamine drive impulsive buying. ---Question purchases' true value. ---Praise for values is deeper than material praise. ---Mindfulness helps identify triggers by observing sensations. ---Address anxiety holistically, considering therapy and lifestyle. ---Avoid triggers to reduce compulsive buying impulses. ---September's update for Dehoarding Darlings includes extras and a Q&A with Jan. Sign up at overcomecompulsivehoarding.co.uk/darling. ---Bi-monthly dehoarding Zoom sessions: Sunday evenings (UK), Friday mornings (UK). ---Impulsive shopping causes financial and relationship stress, guilt, and clutter. Today's episode explores triggers to address and mitigate these issues. ---Emotional triggers like stress, boredom, sadness, and anxiety can lead to impulse shopping as a temporary escape, though this often results in further stress due to added clutter and financial strain. ---Awareness of evening fatigue helped me stop shopping out of boredom or anxiety. Recognising emotional triggers can prevent impulsive purchases. ---Marketing and environmental triggers compel people to buy impulsively for dopamine hits, involving extensive research. ---It feels great to get social validation from buying items, but it's worth questioning if possessions define our identity and relationships. ---Identify triggers for impulsive buying through self-reflection and journaling to align purchases with personal values. ---Mindfulness helps identify triggers by being present, aware of feelings, sensations, and thoughts, leading to greater self-awareness and deliberate actions. ---Address anxiety and depression through therapy, lifestyle changes, and avoiding triggers, rather than impulsive shopping. ---Avoid environments that trigger unnecessary shopping to break the habit. Find alternatives like meeting friends in different places or shopping online. ... Read more

13 Sep 2024

38 MINS

38:18

13 Sep 2024

#162

#155 Self-stigma and hoarding with Dr Jan Eppingstall

Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> Podcast show notes, links and transcript: <a href='http://www.overcomecompulsivehoarding.co.uk/'>http://www.overcomecompulsivehoarding.co.uk/</a> In this episode, Dr. Jan Eppingstall and I are exploring the impact of self-stigma and societal responsibility in hoarding. We look in depth at stigma and how it affects individuals with mental health conditions, especially hoarding disorder, and how self-stigma can damage us and prevent us from seeking help. Plus, we introduce a new segment — "permission slip". Stay tuned for some outtakes at the end! ---Impact of Public Stigma and Self-Stigma ---Dr. Jan Eppingstall explains public stigma, including stereotypes, prejudice, and discrimination ---Key facets of public stigma: difference, disdain, and blame ---Understanding Self-Stigma and Public Stigma ---How stereotypes can affect self-stigma, using people's reactions to TV shows as an example ---The implications of self-stigma, including low self-esteem, hopelessness, and reluctance to seek treatment ---The interlinking of public stigma, self-stigma, shame, and self-consciousness, as well as self-blame and the impact of self-stigma on seeking help ---Variation in mental illness stereotypes by disorder ---Introduction of the "permission slip" segment ---Discussion on the compulsion to keep things and the completionist mindset ---Influence of Socioeconomic Status on Mental Illness Stigma ---Conversation about the perception of hoarding based on socioeconomic status and the value of items being kept ---Comparison of hoarding in different contexts: ample space and financial means versus living in a cramped environment ---Impact of space and wealth on hoarding, highlighted through a documentary about Celine Dion and her extensive costume collection ---Acceptance and Commitment Therapy (ACT) in Addressing Self-Stigma ---Dr. Eppingstall outlines the ACT approach, focusing on personal values and psychoeducation on relational frame theory to address self-stigma ---Cognitive behavioural therapy techniques like reframing and peer support groups to combat self-stigma, as well as radical acceptance through a 10-step process ---Influence of Cultural Beliefs and Social Factors on Stigma ---Discussion of the influence of cultural beliefs on mental illness stigma, including the impact of social factors on self-stigmatisation ---Protective factors against self-stigmatisation: quality of life, social relationships, and cultural acceptance of mental illness ---The impact of societal influences on self-stigma and the importance of understanding one's thought patterns without trying to banish them ---External stigma's potential influence on self-stigma, with a suggestion that marginalised individuals facing more external stigma might be more susceptible to self-stigmatisation ---Internalised social stigma leads to negative self-concept. ---Self-stigma affects help-seeking behaviours negatively. ---Questioning stigmatisation and hoarding in media. ---Cultural stigma influences self-stigmatisation of mental illness. ---Communities’ response to mental illness. ---Self-stigma's impact varies based on individual factors. ---Internalised stigma is the acceptance of negative societal stereotypes. ---Self-stigma creates harm, deters seeking help. ---Reflection on hoarding stigma and societal perceptions. ---Public stigma in different cultures affects self-stigmatisation and attitudes toward mental illness and treatment. ---Reflecting on community's approach to mental illness and its impact on self-stigma. ---Practicing radical acceptance, using self-acceptance talk and behaviour changes to move forward. ---Self-stigma affects people differently based on various factors such as personality, upbringing, and society. Different societies can influence how people perceive and react to self-stigma. ... Read more

06 Sep 2024

49 MINS

49:19

06 Sep 2024

#161

#154 We don't need to love it. We just need to do it.

Come to a Dehoarding Accountability Zoom Session: <a href='http://www.overcomecompulsivehoarding.co.uk/ticket'>http://www.overcomecompulsivehoarding.co.uk/ticket</a> Subscribe to the podcast: <a href='https://www.overcomecompulsivehoarding.co.uk/subscribe'>https://www.overcomecompulsivehoarding.co.uk/subscribe</a> Podcast show notes, links and transcript: <a href='https://www.overcomecompulsivehoarding.co.uk/podcast-ep-154-we-dont-need-to-love-it-we-just-need-to-do-it/'>https://www.overcomecompulsivehoarding.co.uk/podcast-ep-154-we-dont-need-to-love-it-we-just-need-to-do-it/</a> Today, I explore the reality of dehoarding. From the thrilling sense of accomplishment to the mundane, hard, and sometimes emotionally difficult aspects, I cover it all. Join me as I discuss the ups and downs of the journey and why loving the process isn't a requirement - getting it done is what counts. ---The Importance of Persistence and Commitment in Dehoarding ---The need to keep going even when it's not thrilling or empowering ---Embracing the mundane and boring aspects of dehoarding ---Understanding that progress is more important than loving every moment of the process ---Recognising that dehoarding can include both rewarding and difficult experiences ---Using reminders of the end goal to cope with the challenging days ---Compassion and Self-Care in the Dehoarding Process ---Embracing self-compassion during difficult dehoarding days ---Utilising self-care practices as a way to cope with the process ---Understanding the importance of acknowledging and validating difficult experiences ---Acknowledging the necessity of perseverance and consistent effort in dehoarding ---Coping with Mundane and Monotonous Aspects of Dehoarding ---Recognising the importance of routine in the dehoarding process ---Strategies and techniques to cope with monotony and boring tasks ---Understanding the difference between emotional highs and lows, and coping with routine tasks ---Utilising rewards and mindful strategies to cope with tedious dehoarding tasks ---Redefining Success in Dehoarding ---Understanding that success is measured by effort, home improvement, and personal pride ---Acknowledging that dehoarding progress is not always thrilling or enjoyable ---Embracing that progress is still progress, regardless of its size or level of excitement ---Challenging unrealistic expectations set by influencers and social media about dehoarding ---Action and Commitment Despite Feelings Towards Dehoarding ---Encouragement to take at least one step in the right direction, regardless of loving the process ---Embracing the idea that it's okay not to love dehoarding every minute ---Recognising that commitment to dehoarding is a significant achievement in itself ---Affirming the capability to create a space one feels at home in, despite the ups and downs of the journey ---Dehoarding doesn't have to feel thrilling. ---Difficulties come, but remember your purpose. ---Feeling overwhelmed is normal during the decluttering process, but progress matters more than celebrating every step. ---Self-care involves activities like hot baths, TV time, and walks, paired with self-compassion to be effective. ---Reward self, be mindful, focus on present, seek support, value effort over success. ---Embrace the journey, take steps forward. ... Read more

30 Aug 2024

26 MINS

26:28

30 Aug 2024

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