Making Positive Psychology Work

Learn To Trust Yourself When Challenged

Understand what makes it safe enough to admit mistakes, ask for help, and learn alongside each other — even when you're struggling. In this final episode of our special bonus season, hosts Dr Michelle McQuaid and Evie Wright share the powerful mantra "stay with me" — the opposite of abandoning ourselves when things get hard. With insights from self-compassion researcher Dr Kristin Neff and Internal Family Systems psychologist Dr Tori Olds, discover why your inner critic thinks it's helping (even when it's not), and learn to meet your protective parts with curiosity instead of shame. Explore how to navigate what's ahead without pretending you have all the answers — and help others do the same.  00:03 Michelle and Evie recap the first two episodes: learning to see which zone your nervous system is in, and how to soothe your body to get back on the wobble board.  05:57 Evie shares her "back and forth to the grass" email story — why soothing the body sometimes isn't enough when we keep re-triggering ourselves.  07:12 The safari guide insight: why "don't run" makes people panic, but "stay with me" helps the brain feel safe enough to figure things out.  11:16 Why we attack ourselves when threatened — Dr Kristin Neff explains how we turn our stress responses inward with self-criticism, shame, and rumination.  13:30 The three steps of self-compassion: acknowledging this is hard, remembering we're not alone, and asking what a wise and kind friend would say.  16:15 Does self-compassion make us soft? Kristin's research shows the opposite — warmth and support make us stronger and more able to take accountability.  18:17 Going deeper: Michelle introduces Internal Family Systems (IFS) and psychologist Dr Tori Olds, who explains that our capacity for self-compassion is what our brains are wired to do at their best.  20:02 The 8 C's of self energy: calm, clarity, curiosity, creativity, compassion, connectedness, confidence and courage — what's available when our connection circuit is on.  24:19 Why our protective parts aren't enemies — they're like exhausted toddlers doing the best they can with strategies they learned when we were young.  29:14 What happens when "an adult comes into the room" — how parts can finally relax when they trust that self energy is present and not trying to fix or get rid of them.  30:00 The "moving towards" tool: three steps to notice the part, get to know what it's protecting you from, and ask what it needs to trust you can handle things now.  36:44 When you still can't get back on the wobble board — a preview of the Drama Triangle tool available in the Nervous System Advantage mini-masterclass.  Want to go deeper? Grab your free tiny nudge tools to settle your brain at michellemcquaid.com and check out our Nervous System Advantage mini-masterclass at www.michellemcquaid.com.

BONUS SEASON: Build Your Take-Anywhere Somatic Toolkit

Our bodies have to calm down before our thoughts can follow — and this is the step most of us skip. In this second episode of our special bonus season, hosts Dr Michelle McQuaid and Evie Wright share practical body-based tools you can use anywhere, anytime: in meetings, during difficult conversations, or mid-presentation (without anyone noticing). With guest insights from somatic expert Nahid de Belgeonne, author of Soothed, learn how to think of your nervous system as an inner toddler that needs our compassion and care — not criticism.   00:03 Michelle and Evie welcome listeners back and recap last episode's core insight: our brain is constantly asking "am I safe enough?" — and our nervous system responds accordingly.  05:36 Why trying to "think your way calm" doesn't work — when we're in our protection circuit, we have less blood and oxygen in the thinking part of our brain, so we need to soothe our body first.  09:53 Nahid de Belgeonne introduces the powerful reframe: think of your nervous system as an inner toddler that needs to be soothed, not told to "get a grip."  11:47 Tool one: breath awareness — Nahid explains how breathe can act like "a remote control to the brain" and Evie guides listeners through a simple breath practice.  18:57 Tool two: oscillation — Michelle shares Nahid's jiggling techniques, from subtle toe and finger movements you can do in meetings to full arm oscillations that release shoulder tension.  24:48 Tool three: shaking it out — Evie leads a full-body shake, explaining how it releases the stuck energy our body holds when we're primed for action but don't actually need to fight or flee.  29:48 Nahid on why "ambition has no place in this practice" — learning by getting things wrong, staying curious rather than performative, and giving your nervous system new possibilities.  32:42 Building proactive practice — why practising these tools when you're already in the green zone helps them feel more natural when you tip off the wobble board.  Want to go deeper? Grab your free somatic nudge playsheets and videos and check out our Nervous System Advantage mini-masterclass at www.thechangelabs.com. 

BONUS SEASON: Decode Your Nervous System Signals

Discover why the pace of change has left so many of us quietly cracking — and why this isn't a personal energy or resilience failing. In this first episode of our special bonus season, hosts Dr Michelle McQuaid and Evie Wright explore how to decode the signals your nervous system sends: why you say "I'm fine" when you're anything but, or "I'll take care of it" when you're already exhausted. With guest insights from therapist and author Sue Marriott, learn about the connection and protection circuits that shape your responses to stress, and discover why understanding your green, blue, and red zones is the first step to navigating the super cycle of change we're all living through. 00:03 Michelle and Evie introduce this special bonus season on why so many of us have been feeling like our nervous systems are fraying. 01:03 The research behind "quiet cracking" — why 1 in 2 workers feel like they're holding it together on the outside while falling apart inside. 03:23 Why many of our resilience tools and self-care practices aren't working like they used to — and what the "super cycle of change" is doing to all of us. 08:44 How your brain decides if you're safe enough or not safe enough and how this impacts your nervous system. 13:36 What happens when you feel safe enough — your nervous system keeps your thinking brain online, so you stay flexible even when things get hard. 16:07 Unpacking the "I'm fine" pattern — when your nervous system shifts into protection mode by shutting down, withdrawing, and disconnecting from your feelings. 21:12 Exploring the "I'll fix it" pattern — when your nervous system shifts into protection mode by heating up, creating urgency, and driving you to over-function. 32:05 Simple ways to notice what's happening in your body throughout the day — and preview the hands-on calming tools coming in the next episode. Want to go deeper? Grab your free somatic nudge playsheets and videos and check out our Nervous System Advantage mini-masterclass at www.thechangelabs.com.

BONUS SEASON: Leading Human-Centered Change - Your HEART Check

While new data suggests 58% of changes fail, organizations using human-centered methods achieve 93% success rates. What's the difference? This final episode reveals how the HEART framework helps teams thrive through today's supercycle of change by helping people feel 'safe enough' to embrace not having all the answers, self-organize around actions they care enough to own, and measure success by growing their capabilities to navigate uncertainty together. We bring together all five HEART factors into one simple practice you can do anywhere, anytime.   02:00 Michelle shares how she talks with leaders about the supercycle of change they are currently experiencing and the emotional and social impact it is having on their people. 06:35 Michelle explains how she helps leaders understand how to prioritize a more human-centered approach to change. 13.25 Michelle outlines why and how she gets leaders to embrace "I don't know" when it comes to navigating complex changes. 16:25 Michelle shares why and how she helps leaders to understand the power of self-organization when it comes to navigating change. 20:27 Michelle explains why and how she encourages leaders to accept that their most important goal is growing their people's capabilities to navigate complex change together, rather than making change stick. 27:15 Michelle shares how she helps leaders use the five HEART factors to practically support a human-centered approach to change. 32.19 Michelle summarizes how we can break down human-centered change in a way leaders can understand and action. 33.54 Michelle walks through the HEART Check tool to help you choose how you will navigate change. 43:52 Michelle shares her final post-it note takeaway for leading human-centered change.

BONUS SEASON: Take Tiny Steps – Sustaining Momentum

Change initiatives often start with such confidence - neat timelines, clear milestones, everyone aligned - yet within weeks things feel messy and unpredictable. What makes the reality so different from the plan? This episode explores why "tiny is mighty" when it comes to navigating complex change. We share the T in our HEART framework with practical tools for embracing polarities rather than false choices, starting where you are, sensing when to adapt, and celebrating small wins that build the resilience needed to thrive in ongoing uncertainty. 01:04 Chelle explains the benefits of Taking Tiny Steps when it comes to navigating change. 09:30 Chelle shares the four elements that make it easier to take tiny steps together from polarities to celebrations. 16:44 Chelle offers a metaphor from Peter Senge to understand why we need to sense, learn, and adapt when it comes to navigating complex change. 20:52 Chelle provides two personal tools to embrace "both/and" thinking as we navigate the polarities of change. 25:58 Chelle shares two team tools to leverage The Progress Principle practices to celebrate small wins together. 32:49 Chelle offers two organizational tools to embed adaptative learning across organizational cultures. 39:24 Chelle shares an example of how her team apply these tools for The Michelle McQuaid Group. 48:13 Chelle explains where workplaces tend to struggle when it comes to taking tiny steps. 50:50 Chelle shares the post-it note a-ha for taking tiny steps.