Dr Julie Smith
@drjuliesmith
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Clinical Psychologist | No.1 Bestselling Author Sharing life changing insights from therapy New book 👉 Why Has Nobody Told Me This Before?
Hampshire, England
Joined May 2013
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The most common question I get asked in interviews is "What is coming next?"
So, as I head to the big smoke to speak at the London Book Fair today, I will let you guys know first...
We are very excited to announce, following the huge success of her debut book ‘Why Has Nobody Told Me This Before?’, the inspiring
@drjuliesmith
is set to release her new book in 2025, published by
@MichaelJBooks
in the UK and
@HarperOneBooks
in the US 🎉
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👉I have 100’s to giveaway. For the chance to win a signed copy simply like❤️ this post and write in the comments which language you would like it in. Or tag a friend and the language they speak. I will pick comments at random and dm you for your details.
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👉 If you order today, you’ll have it in your hands tomorrow! If you are interested in understanding how your mind works and how to use that to face life’s ups and downs, you can order your copy of Why Has Nobody Told Me This Before? Links in bio for you.
#mentalhealth
#selfhelp
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If there is one thing that
#WorldMentalHealthDay
is for, it is to remind us all that everywhere we go, we will be brushing shoulders with people who are fighting battles we can’t see. And while we cannot fix that, how we interact and connect with people matters more than we…
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High functioning depression is a term used a lot across social media but it is not a clinical term or diagnosis. It is a term that has come to be used to describe the huge numbers of people who function well in everyday life but struggle with low mood and symptoms of depression.
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Here’s a great tool for building your understanding of what is keeping you stuck and working out how to break that vicious cycle.
Any moment in your life can be broken down into these 4 aspects of your experience (there are others, but it’s easier to start with these 4).
Your…
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💜 I hope this helps someone today. Do you stop doing pleasurable things when you are low in mood? What are those things for you?
👉It is normal when mood is low to stop feeling the joy that you might otherwise get from activities. As a result, we stop doing them. It starts to…
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👉 Hidden Trauma - Do you have Intense emotional reactions that seem extreme and disproportionate to the event that triggered it? In Dialectical Behaviour Therapy (DBT) we often use the analogy of a burn or wound to help us understand how past trauma can increase sensitivity…
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👉 One of the most valuable things I’ve learned so far in my life is that confidence is not fixed. It’s not a personality trait that some are born with and others born without.
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I see so much misinformation on social media about how everyone apparently has the ability to reach their full potential and happiness is no more than a choice. But that presumes that everyone has their basic human needs met.
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🐠👉What is one daily habit change that could make a positive difference to your life?
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🙋🏼♀️ For anyone dealing with overthinking, whether it be excessive worrying or ruminating about the past and overanalysing every move you make, here are 3 top tips to get you started on breaking free from that cycle.
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👉 Anxiety tells us to escape and avoid. That makes sense if we are truly in danger. If we are not in a survival situation and the thing you fear means something to you and the life you want to live, then do it as much as possible.
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Do you have memories that you try your best to push down, but they keep coming up for you when you don’t want them to.
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👉 Hidden Trauma - Do you have Intense emotional reactions that seem extreme and disproportionate to the event that triggered it?
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👉 When anxiety is high do you feel like you can’t catch your breath?
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🔥I see No.4 all the time. (This video took a few goes 😜) We all get overworked and tired every now and then but burnout is more than tiredness. Burnout is when stress becomes chronic and has a detrimental effect on other areas in your life.
Signs of burnout include chronic…
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🌈 My golden rules below👇
Feel free to share ♥️
• You don’t have to start with something overwhelming. Pick something that feels challenging but manageable.
• If you can stay in the feared situation for as long as possible your body will habituate to your environment and…
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Who can relate? You get so good at holding everything in that nothing seems to phase you. Then one thing catches you off guard and the emotion rushes out uncontrollably. It just keeps coming.
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👉Which of your coping strategies seems to help in the short-term but keeps you stuck in the long-term?
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👉 Extremely grateful for all the support over on YouTube. Thank you 🙏 1 million subscribers! 🎉
There are longer videos coming at some point! So for anyone who would like some more in-depth videos from me in the future, that is the place to subscribe. Link in my bio. A massive…
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🫣What A Mess! 👉Who else feels afraid that if you allow any of your emotions to surface, that they’ll all rise up and never go back down again? This is a common fear that prevents many people from talking about how they feel or accessing therapy. But there is a misconception…
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⏳ You need to know this about high functioning depression:
• The term itself is not a clinical diagnosis, but a term that has been used online to describe the experience of those who live with depressive symptoms and struggle to function but don’t cease to function.
• This…
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If you break your leg you don’t avoid the hospital just because someone else may have broken both legs. You respect the injury and get the support you need to heal the wound. Let’s do the same for our psychological problems.
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When we feel painful emotion the most natural human response is to pull away, escape them and avoid. We block them out with anything that feels safe and pleasurable.
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👉The last one is so important ♥️ Who else thinks of the worst case scenario before any other possible outcome?
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How will you add into your routine some more time to be outdoors this week?
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👉 Most people don’t realise this is how therapy works.
Ok this might not sound like good news but I promise you it is. Nobody is going to fix your problems or heal your wounds. The reason this is good news is that you are not at the mercy of what happened to you or the people…
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👉 If you spend lots of time worrying about the future or ruminating about the past, starting learning all you can about mindfulness.
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This is happiness 💜
👉 It is normal when mood is low to stop feeling the joy that you might otherwise get from activities. As a result, we stop doing them. It starts to feel like too much effort for no real gain. For those in recovery from depression, I often explain that you…
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Can you relate? This is one of the biggest misconceptions that causes many people to give up on their goals. We expect every day to be a little bit better than the last.
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🙋🏼♀️ Anxiety tells us to escape and avoid. That makes sense if we are truly in danger. If we are not in a survival situation and the thing you fear means something to you and the life you want to live, then do it as much as possible.
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🔥I see No.4 all the time. (This video took a few goes 😜) We all get overworked and tired every now and then but burnout is more than tiredness. Burnout is when stress becomes chronic and has a detrimental effect on other areas in your life.
Signs of burnout include chronic…
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👉Avoidance feeds self-doubt and the more you avoid something, the more you will believe in that narrative that says, I would never have been good enough anyway.
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🙋🏼♀️The next time you kick yourself for overreacting to something small, just stand back and have a look at the picture as a whole. Our tolerance for the small things decreases when we have lots of other things to carry.
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Anxiety Attack vs Panic Attack
What is the difference between an anxiety attack and a panic attack? How do you know if you’re having a panic attack? What is the quickest way to deal with it? This video answers all of those questions for you.
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One mistake many of us make when we have a goal we want to work on, is waiting until we feel like it. We wait to feel this elusive thing called motivation.
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🫣 This took a while 😂
One of the biggest mistakes people make when working on big change is underestimating the power of those small, consistent actions that embed us in a new way of living. If we can focus on the small, daily steps in the process, the results start to take…
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👉 Can you relate? Do you have memories that you try your best to push down, but they keep coming up for you when you don’t want them to. When those memories are from traumatic events, that can cause an overwhelming level of distress that is hard to bring back down. This video is…
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I have never met anyone who doesn’t have bad days. But I have met people who don’t let anybody see those bad days.
That is ok, it makes us vulnerable to share and the people around us have to earn the right to hear our stories. But it does mean we build up the impression that…
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Every time we escape situations that make us anxious, the cost of that short-term comfort is long-term anxiety.
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👉What do you do that you think could be self-sabotage? Have you noticed that knowing what’s best for you doesn’t seem to be enough to make you do it?
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Willpower matters and there are things you can do to boost the chances of being able to use it, but it’s not the only tool you have if you want to make new changes in your life stick.
#newyearsresolution2021
#lifechanges
#selfimprovement
#psychology
#psychologist
#therapy
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👉 Sometimes taking control of a situation means loosening your grip, not tightening it. Sometimes our efforts to control things that cannot be controlled keep us stuck and become the problem.
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🌈 My golden rules below👇
• You don’t have to start with something overwhelming. Pick something that feels challenging but manageable.
• If you can stay in the feared situation for as long as possible your body will habituate to your environment and calm over time.
•…
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👉 TOP TIPS FOR ANXIETY ⬇️
• Anxiety is not bad and we can’t (and wouldn’t want to) eliminate it altogether. It is simply your body’s alarm system trying to keep you safe.
• The fear response naturally gives us the urge to avoid the feared situation. But avoidance is only the…
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👉Do you ever tell yourself you’re only going to think positive thoughts, only to feel like you’re failing soon after? That’s because you cannot control the thoughts that pop into your head. Your brain is always working to offer you ways of understanding your environment.
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🔦 Do you ever find that when you try to stop thinking about something, those thoughts stick around even more? Trying to block out certain thoughts can cause us more problems than when we let them occur and then pass naturally. The key is in choosing which thoughts we will hold…
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Who can relate? If you live in England then the word sorry is something you hear on a daily basis. It can be considered good manners in a variety of situations. But when apologising is driven by more than just cultural habits it can be linked to low self-esteem, shame and trauma.
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🫣 NEVER SAY NO.1
See below for what to say instead ⬇️
• “People will forget what you said…but will never forget how you made them feel.” - Maya Angelo. This quote rings true when you are trying to support someone who is struggling. Focus less on getting the exact words right,…
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Depression gives us the urge to do the things that give us short-term relief but keep us stuck in the long term.
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👉Are you in a constant battle to feel good enough? When we feel this way the most natural response is to look outward, to others, for their idea of what we should be. But this means the goalposts are constantly moving and we are at the mercy of whoever happens to be around.
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Relatable?
👇Tips for people pleasers below👇
• Balancing your own needs with those of others is not a sign of selfishness. It is a sign of emotional maturity. When we start to set boundaries, how we frame it in our minds is crucial to help us with the guilt feelings that often…
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😆 Such a mess! 👉You get so good at holding everything in that nothing seems to phase you. Then one thing catches you off guard and the emotion rushes out uncontrollably.
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🙋🏼♀️ It’s not a problem to feel stress. But it can cause pretty big problems to stay stressed for long periods of time. It starts to impact on several aspects of your physical and mental health.
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More confidence tips below ⬇️
• To build confidence, go where you have none. Be willing to step out of your comfort zone and stay there for a while.
• Repetition is key. The things you do every day become your comfort zone.
• You don’t have to overwhelm yourself with the most…
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👉 I have sat in countless assessments with people who question whether their suffering is worth my time. The truth is, if you look for someone who has it worse, you will find them. But that does not make your suffering any less valid.
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Breaking old habits and establishing new ones is not easy. It doesn’t happen overnight. It happens with frequent repetition of that new behaviour until it is such an established part of your routine that your brain can do it almost automatically without too much conscious effort.
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👉 TOP TIPS FOR ANXIETY ⬇️
• Anxiety is not bad and we can’t (and wouldn’t want to) eliminate it altogether. It is simply your body’s alarm system trying to keep you safe.
• The fear response naturally gives us the urge to avoid the feared situation. But avoidance is only the…
1
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114
⏳ You need to know this about high functioning depression:
• The term itself is not a clinical diagnosis, but a term that has been used online to describe the experience of those who live with depressive symptoms and struggle to function but don’t cease to function.
• This…
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When do you most procrastinate? What do you think may be causing it?
#procrastination
#stress
#workstress
#examstress
#anxiety
#burnout
#stressrelief
#procrastinating
#therapy
#psychologist
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My little thought for the week. When times are hard, don't use it as fuel to self-attack. But do use it as a chance to take responsibility for the kind of person you want to be and how you want to respond to hardship.
When times are tough, do you become more self-critical and…
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👉 So you’re a highly sensitive person (HSP) what next? What does it even mean anyway?
The recognition that some people experience more sensitivity than others is based on decades of research by psychotherapist Elaine Aaron. But it is crucial to point out that this is not a…
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👉The last sentence is something that so many people seem to resonate with. An ability to neglect or even completely disregard your own emotions while being highly sensitive to how everyone else is feeling around you.
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🖤 Who can relate? There is no end point to grief. It does not get any less painful to be without your loved one. But your strength to hold it grows as you build your life around it.
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👉Does life ever feel meaningless? Love to hear your thoughts on this.
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🫣 NEVER SAY NO.1
See below for what to say instead ⬇️
• “People will forget what you said…but will never forget how you made them feel.” - Maya Angelo. This quote rings true when you are trying to support someone who is struggling. Focus less on getting the exact words right,…
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👉You might think that, as a psychologist, my top tips for low mood would involve working on your thoughts in some way.
While there is great value in that work for the long term, dips in mood happen in real time. So we need those real time tools to help us pull ourselves out a…
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👉 One of the most valuable things I’ve learned so far in my life is that confidence is not fixed. It’s not a personality trait that some are born with and others born without.
If you want to feel more confident at something you need to follow these two steps.
1. Do it as often…
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👉Top tip from a Psychologist. More below 👇
• Hold back on using any “I am” statements. One failure is not a conclusive statement about your character or worthiness as a human being.
• Failure is easier to recover from and learn from when we focus less on trying to prove…
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🔥 Got my fingers burnt 😬 Which one of these do you resonate with the most?
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👉When you feel anxious how do you react? Do you act on all the urges it gives you? Do you escape from the situation and then avoid it? Do you push the feeling away and try to ignore it?
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What has worked for you?
Share in the comments. For every person struggling with their mental health, there may be several people struggling to know how best to support them ❤️
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👉My Kintsugi bowl has become an important piece in my therapy room…
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👉Can you relate? Have you spent your life trying to get the approval of people who were determined never to show it? There is freedom in doing the work to get clarity on your own values and basing your life choices on those rather than any else’s. It enables you to measure your…
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🫣 This took a while 😂
One of the biggest mistakes people make when working on big change is underestimating the power of those small, consistent actions that embed us in a new way of living. If we can focus on the small, daily steps in the process, the results start to take…
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👉 I see a lot of misinformation on social media about anxiety and how to tackle it. So I put a few of those into this video.
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🍷Did you notice it change? 👉Here are some top tips for dealing with painful emotion
• Get to know what your blocking behaviours are. These are the things we do, often without even thinking about it, to numb ourselves. For example, sometimes the first sign of emotional pain is…
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A little reminder for anyone who never feels good enough in their family.
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Worrying about what others think of us is a normal part of being human. But when it takes over our life decisions it can affect our own happiness and fulfilment in life.
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👉Avoidance feeds self-doubt and the more you avoid something, the more you will believe in that narrative that says, I would never have been good enough anyway.
👉Tackling self-doubt demands courageous action in the direction of something that matters to you, something that…
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🤷🏼♀️ Who else finds themselves trying to direct the traffic in their own heads? We hold onto some thoughts, churning them over and over, while we try desperately to block others out. Trying not to think of something is both exhausting and futile, often leading to struggles with…
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❓What does that voice sound like for you? 👉A quick chat from my bathroom floor to remind you that self-criticism is not the path to more motivation or more achievements. But it is the path to more unhappiness and more struggle.
Do you you know any elite athletes who hired…
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🙋🏼♀️ Do you judge or disregard how you feel when it doesn’t match what you expect from yourself?
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👉More on this in my No.1 Sunday Times Bestselling book, 'Why Has Nobody Told Me This Before?'. Filled with insights from therapy about how to deal with real life problems.
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Relentless self-criticism does so much damage to our self-esteem, confidence and mental health.
It is a tough habit to change but I know it is possible, I have helped many people turn it around in my career as a clinical psychologist.
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🍷Did you notice it change? 👉Here are some top tips for dealing with painful emotion
• Get to know what your blocking behaviours are. These are the things we do, often without even thinking about it, to numb ourselves. For example, sometimes the first sign of emotional pain is…
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👉 Wait till the end for how to beat it. This is something we all do. When did it last come up for you? Did you notice that it left you feeling defeated, hopeless and tempted to give up?
The Domino Mindset will do that to you. This one single event suddenly seems to represent…
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👉If you ever get that barrage of self-doubt after a perfectly fine social interaction drop me some ❤️❤️ and let me know when it holds you back the most?
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👉 Anxiety tells us to escape and avoid. That makes sense if we are truly in danger. If we are not in a survival situation and the thing you fear means something to you and the life you want to live, then do it as much as possible.
Whether it be learning to dance, joining that…
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