
ReThink Therapy
incorporating
In the Media:
Press articles, podcasts and video featuring Dr Jill Williams
Kindspace Podcast & Video - Feb 2024
'Finding light after burnout' 64 mins.
In the latest “Create Your Kindspace” episode, host Caroline Laurenson sits down with Dr Jill Williams, a remarkable figure who has become an influential voice in psychology and mental health advocacy. Their conversation offers a raw and insightful look into overcoming personal and professional hurdles, particularly the pervasive issue of burnout. View here: https://youtu.be/hZUhihDBcpE
Kindspace Blog (based on the podcast)
'Finding light after burnout'
If you'd prefer the highlights rather than the full 1 hour interview with me, check out this blog piece:https://createyourkindspace.com/life-beyond-burnout-dr-jill-williams-blueprint-for-work-life-wellness/ Yu can also listen to the podcast in full or read the full transcript here: https://createyourkindspace.com/dr-jill-williams-helps-us-to-find-light-after-burnout/

Daily Express - Nov 2023
'The life-changing power of kindness'
I was happy to help with this article to mark World Kindness Day 2023. Here's some of my thoughts on the benefits of extending a few kindnesses: Kindness, including volunteering, has notable benefits for the brain - after all, we evolved to be social, altruistic creatures. Acts of kindness nurture brain regions involved in complex social processing, as being kind involves the ability to understand others' emotions and needs and then identifying and navigating different options that another person may experience as helpful or rewarding. These mental processes are associated with a more ‘plastic’ brain, which means our brain’s healthy ability to adapt and change. This, in turn, leads to increased grey matter, more efficient processing, and better-regulated emotions. Regularly showing gratitude to those who have shown kindness to us also has profound effects on mental and physical well-being, triggering a whole range of neurochemical responses. On the mental wellbeing front, Kindness involves the release of serotonin, which stabilises mood, reduces anxiety, and aids sleep, as well as dopamine, which boosts motivation. Oxytocin, known for enhancing social bonding with feelings of safety and trust, is also released. These effects all act as an antidote to stress and anxiety. Physically, gratitude strengthens the immune system and reduces inflammation. Even witnessing or hearing about someone else receiving help or expressing gratitude can yield similar effects. So, writing a heartfelt letter of gratitude to someone who has positively impacted your life not only benefits you but also passes on these health-boosting effects to them. Generally, people carrying out kindnesses tend to benefit more than those who receive them (so it really is better to give than to receive!) One contributing factor to these effects may be ‘emotional contagion’, which describes how we tend to mirror the emotional states of those around us. This can be triggered by seeing facial expressions, directly interacting with others, or simply observing others' behaviour. Consider how we often smile in response to someone else's smile or how being around someone in a bad mood can drain our own mood. Emotional contagion not only leads us to adopt similar feelings, vocal tones, or postures as those around us but also synchronises our physiological states. This likely evolved to facilitate empathy and understanding others' emotional landscapes. While genetics is estimated to account for 50% of our happiness and circumstances 10%, that means that intentional activity is thought to account for 40% of our positive emotions. So, deliberately cultivating kindness and gratitude could be a way to substantially improve our own contentment. Interestingly, happiness and kindness are intertwined: performing acts of kindness increases our happiness, and happier individuals are more likely to engage in acts of kindness. This positive feedback loop is also contagious, as witnessing kindness can inspire others to follow suit.. – so one good deed can have a domino effect. However, showing kindness toward oneself, or self-compassion is something which, in my experience, many kind people don’t do. This is a powerful tool I frequently use with my clients, as self-compassion serves as a remedy for the harsh inner critic that often haunts our internal dialogue. Although self-criticism may seem automatic, it is worth considering how it impacts us. Rather than being helpful, self-criticism tends to fuel anxiety and lower mood and self-esteem. Fortunately, with the right practices, self-compassion can be nurtured – with individuals who develop self-compassion not only becoming calmer but also more motivated and productive, while also feeling greater compassion towards others. Dr Jill Williams, Chartered Psychologist. October 2023 Uptrained Brain

Daily Express - Nov. 2023
'Life-changing power of kindness' 2.
Another pic - part of my contributions to the article for World Kindness Day.

Daily Express - May 2024
'We overcame our fears and so can you!'
Any irrational fears holding you back? Here's what I had to say about overcoming your fears: 'Fear not only gives us that unpleasant feeling and physical signs, such as a racing heart, but also affects our behaviour. Our brain tries to keep us safe by creating a strong urge to do what makes us less fearful so, often, we leave or avoid situations that frighten us. But the problem with avoiding situations where there’s no genuine threat to us is that our brain never gets the chance to learn that, had we stayed, we would have been fine. So, in the longer term, the fear remains or actually increases. The key to conquering a fear therefore involves doing it more not less. Thankfully, this needn’t be anything so huge and impressive as parachuting or swimming the channel. Start by breaking down your fear into small incremental tasks and start with the easiest step. For example, if you’re terrified of spiders, this could mean just chatting about them for 2 minutes. With each step you will feel fear but have faith - this will reduce if you do it enough. That’s your brain learning that nothing bad happens and it can stop setting off the fear alarm! When that first step feels ok then move on to the next hardest, and so on. Work on it systematically and you’ll gradually replace fear with newfound confidence.' Dr Jill Williams Chartered Psychologist, Mental Health Therapist, Coach

Good to Know - Jan 2024
How to handle the Sunday Scaries'
Do you experience the 'Sunday Scaries'? Read my advice here: https://www.goodto.com/family/how-to-handle-sunday-scaries-back-to-school
The Wellbeing Lounge - Radio/Podcast - Feb 2024
'Dealing with Imposter Syndrome' 19 mins.
"Imposter syndrome often comes with a broad spectrum of behaviours". Here I sit down with Dr Audrey Tang to break down the different elements of Imposter Syndrome, and how some unhelpful thoughts and actions can sometimes automatically initiate others. I also suggest some easy to apply tools to begin to help ourselves avoid that negative spiral of thinking and build confidence. You'll find my interview here https://www.buzzsprout.com/2051682/episodes/13749081-guest-expert-jill-williams-uptrained-brain-on-imposter-syndrome The Wellbeing Lounge is an award-winning radio show with Dr Audrey Tang - Chartered Psychologist, Coach and media psychologist expert. #impostersyndrome #uptrainedbrain #leadership #wellbeingatwork