Shows
Evidence-Based: A New Harbinger Psychology PodcastACT for Emotion Dysregulation with Patricia Zurita Ona, PsyDPatricia Zurita Ona, PsyD, author of Acceptance and Commitment Therapy for Borderline Personality Disorder, joins us to talk about ACT for emotion dysregulation. Zurita Ona, or “Dr. Z,” is a psychologist specializing in working with and creating compassionate, research-based, and actionable resources for overachievers and overthinkers to get them unstuck from worries, fears, anxieties, perfectionism, procrastination, obsessions, and ineffective “playing it safe” actions. She is founder of the East Bay Behavior Therapy Center—a boutique practice where she offers therapy and coaching services based on acceptance and commitment therapy (ACT) and contextual behavioral science. Zurita Ona has been nominated as a fello...2024-11-2644 min
Harvesting Happiness Talk RadioPutting Off Procrastination: Overcoming the Art of Delay with Patricia Zurita Ona PsyDBenjamin Franklin famously said, “Don’t put off until tomorrow what you can do today”. But, for some people, it is not that easy. Despite their best intentions, projects and tasks may have a perpetual completion date. Is it a lack of motivation, or sheer laziness that keeps some in a state of inaction? Neither. It is something much deeper. To better understand what lies at the core of procrastination and how to overcome it, Harvesting Happiness Podcast Host Lisa Cypers Kamen speaks with psychologist, coach, and author Dr. Patricia Zurita Ona, aka Dr. Z. Dr. Z’s research goes beyond t...2023-12-0636 min
Well, hello anxiety with Dr Jodi Richardson102. Loosening anxiety’s grip w/ Dr Patricia Zurita Ona, Clinical Psychologist, Author, International SpeakerMicro skills that actually make a difference to the need to get things ‘right’, indecision, perfectionism, overthinking, fear of failure, procrastination and more are what today’s guest shares with incredibly clarity and compassion. The delightful Dr Patricia Zurita Ona, or 'Dr Z', brings her incredible experience as a clinical psychologist to this episode choc full of insights and actionable ideas to help anyone weighed down by anxiety get unstuck.Dr Z is a clinical psychologist, author, international speaker and Fellow of the Association of Contextual Behavioral Sciences on a mission to get people unstuck from ineffe...2023-09-1242 min
PLAYING-IT-SAFE80. What maintains a psychological struggle?If anxiety is a part of our day to day life, if we hold on to the framework that to be human is to be anxious, how did anxiety ever become a problem? How do you go from worrying about not being good enough to chronic states of worry? How do you go from feeling uncomfortable taking the elevator to developing an elevator phobia?What maintains a psychological struggle? And what are the skills – the core skills – that you can learn to navigate those anxious moments and get back into your life?Short-term fixe...2023-09-0636 min
Mentally FlexibleDr. Patricia Zurita Ona | Living Flexibly, Fearing Failure & Connecting To A Deeper SelfMy guest today is Dr. Patricia Zurita Ona, or 'Dr Z' as she is commonly known. She a clinical psychologist specializing in children, adolescents, and adults struggling with OCD, anxiety, and emotion regulation problems. Dr Z is the founder of East Bay Behavior Therapy Center, a therapy practice, where she runs an intensive outpatient program integrating Acceptance and Commitment Therapy (ACT) and Exposure Response Prevention (ERP). She is the creator of “ACT beyond OCD,” an online class for people that want to augment their ACT and ERP skills for tackling OCD. In addition to her clinical work, Dr Zurita Ona...2023-09-0455 minPLAYING-IT-SAFE79. How to engage in values-based behaviors when feeling anxiousDo you remember last week when your mind was criticizing you and asking you to play-it-safe?Using Acceptance and Commitment Skills, you are always invited to bring awareness to your internal experiences, especially when you are feeling stuck in a habit or unhelpful behavioral patterns such as overthinking, procrastinating, or others. You are also invited to figure out your values and take action toward what truly matters to you.In this episode, Julian McNally, Ms. Psych., and I discuss those values-based actions when your mind tries to convince you to engage in old...2023-08-1523 minPLAYING-IT-SAFE78. How to push back social perfectionismWhen was the last time you had a social mishap in a conversation? Do you remember how it feels to say the wrong thing at the wrong time?If you’re a shy person or are struggling with social anxiety or social perfectionism, you are holding onto the beliefs that you must sound smart, interesting, or funny; that there should never be awkward silences in conversations; that you shouldn’t stumble over words; that you should never mispronounce a word.Ways that you may manage those thoughts and the anxiety that come with them...2023-08-1034 minPLAYING-IT-SAFE77. The benefits of mindfulness when dealing with anxietyOur minds are amazing at many, many things. Our minds are capable of remembering the birthday of the ones we love, calculating a budget for our next trip, thinking about our next writing project, and coming up with questions for a podcast. Our minds are also capable of ruminating, dwelling, coming up with strange thoughts, announcing all types of bad scenarios, and many more …why are our minds both so awesome and so challenging to deal with at times? How can we skillfully and effectively deal with our busy minds?In today’s episode, I interview Josh...2023-08-0232 minPLAYING-IT-SAFE76. How to practice mindfulness in the middle of it allWhen was the last time you had an aha moment in which your next steps were clear? Do you remember how it is to be in the midst of a difficult situation, and then, have clarity of what you need to do?If you pay attention to your experiences, you may notice those aha moments in which your choices are clear - you will be able to clearly see what you are longing for or the changes you need to make in your life.Without that awareness, it’s easier to play-it-safe, live au...2023-07-2543 minPLAYING-IT-SAFE75. The upsides and downsides of perfectionism (part 2)In this second part of my conversation with Andrew Nalband, we discussed in detail how he manages all the noise that shows up in his head, what has worked, and what hasn’t when dealing with a tendency to do things right and perfectly.Key TakeawaysWhy meditation/mindfulness practices matterThe influence of cell phones on our thinkingThe difference between cognitive restructuring and acceptanceA key question to ask yourself when your mind comes up with a lot of thoughtsThe impact of “positive thinking” in our wellbeingHow to practice mindfulness on-the-go...2023-07-1938 minPLAYING-IT-SAFE74. The upsides and downsides of perfectionism (part 1)There is nothing wrong with striving to do things right and perfectly. It depends on how often you do it, when you do it, and how it works in your life in the long run.What is unhealthy is demanding perfectionism, which involves demanding that you are perfect and do things perfectly, otherwise, you may think of yourself as unworthy, not good enough, or a screw-up. Those particular patterns of perfectionistic actions can generate much anxiety, depression, loneliness, and insurmountable levels of stress, even when it feels good to do things right and perfectly in the...2023-07-1238 minPLAYING-IT-SAFE73. Stress management tips for high-achieversStress is nearly unavoidable in our daily lives. Unexpected things can happen to all of us, and often, we may choose to play-it-safe by working harder and harder, doing more and more.I am sharing today an interview with Espree Devora. Espree has been recently featured in INC Magazine as one of the top 30 women in tech to follow and is known as “The Girl Who Gets it Done.”Key Takeaways:How to find your own rhythms to navigate stressful momentsHow to get things done without losing yourselfHow to keep...2023-06-2135 minPLAYING-IT-SAFE72. How to develop emotional attunementHave you ever been struggling emotionally and a partner, colleague or caregiver overlooked you or made you feel worse? “I would have never let that happen,” is uttered or implied. Or an important other misses your emotional needs altogether and just focuses on themselves. When this invalidation or dismissal happens in a key relationship or two repeatedly over years, it can create a trauma of omission. It's about what you are not getting so you don't know you are missing it. One learns: “No one is going to help me when I feel like a failure, excluded or down. I have t...2023-06-1431 minPLAYING-IT-SAFE71. How to keep stress from taking over your lifeHave you ever gone to the emergency room?Have you ever thought of how emergency doctors face stress?Have you ever considered how an emergency doctor manages anxiety as part of their work life?Today, I’m sharing with you the interview with Dr. Mark Hoffman, M.D., a board certified emergency physician, with over 30 years of practice.It was a treat to hear from Dr. Hoffman on how he:Manages stress when taking care of multiple patients at onceMakes decisions when working wit...2023-05-1739 minPLAYING-IT-SAFE70. How to overcome chronic indecisionCan’t make up your mind about marrying your girlfriend or not? Can’t make up your mind about the TV you need to buy? Can’t make up your mind about staying or quitting your job?If the prospect of making a decision makes you feel overwhelmed and paralyzed, then you need to listen to this episode!In this episode, Dr. Sally Winston, Psy.D. and I discuss the processes behind making a decision and what keeps you stuck when having to make a choice. Quite often, when facing these dilemmas, we play-i...2023-05-1019 minPLAYING-IT-SAFE69. Dealing with the stress of anticipating disasters around every cornerHow often do you assume the worst-case-scenario when facing a difficult situation?When was the last time someone invited you to a party, and you started worrying about it months in advance?Do you stress about situations that have not happened yet?Anybody can learn how our minds work and how to work with them. When we are dealing with worries, anxieties, fears, we all play-it-safe. You might be playing it safe. If you get stuck thinking of doom and gloomy scenarios, you may find yourself asking others what to...2023-05-0330 minPLAYING-IT-SAFE68. Key skills to manage interpersonal conflictThis is part 2 of my interview with Todd Kashdan, Ph.D.Key TakeawaysHow to persuade others skillfullyHow intolerance and speed of uncertainty feed into rigid thinkingThe connection between persuasion skills and acceptance and commitment skillsThe difference between task-oriented problem solving and relationship problemsWhat is cognitive diversity and how it plays in our group interactionsHow to use cognitive defusion when dealing with interpersonal difficultiesWhy viewpoint diversity is goodHow to spark curiosity, not fearHow to build stronger alliances during conflict(*) Show notes and resources of this episode2023-04-2632 minPLAYING-IT-SAFE67. Skills to steer clear of group thinking and cope with social rejectionHave you ever played-it-safe by keeping your opinions to yourself?When was the last time you felt afraid of social rejection that you did not say what you really thought about a topic in fear of rocking the boat?How often do you play-it-safe by placating and going along with others' opinions so you are liked by others?Group thinking, agreeing quickly with others, avoiding sharing our opinions, or making sure we don’t rock the boat are the many ways in which we play-it-safe when dealing with fears of rejection, not being liked, or not be...2023-04-1930 minPLAYING-IT-SAFE66. How to boost your self-esteemHave you ever been caught in a spiral of self-criticism? When was the last time your inner critic took over your day? We all have stories we’ve created about ourselves - some of them positive and some of them negative. If you suffer from low self-esteem, your story may include these types of narratives: “I’m a failure,” “I’ll never be able to do that,” or “if only I were smarter or more attractive, I could be happy.” Dealing effectively with your inner critic doesn't happen overnight, but if you learn compassionate, evide...2023-04-1239 minPLAYING-IT-SAFE65. How to build resilience in stressful timesResilience is usually understood as the process and the outcome of successfully adapting to difficult or challenging life experiences (American Psychological Association (APA)).In the information era, being exposed to all types of stressors is the norm and not the exception. We may struggle to learn how to deal with a world that moves fast, pressures us in many different directions, and a world in which hundreds of things are outside of our control.In this podcast episode, I discuss with Dennis Relojo-Howell the ways in which he became resilient and the different...2023-03-1539 minPLAYING-IT-SAFE64. Process-based therapy for anxiety60% of people dealing with depression are likely to be dealing with anxiety. If you're anxious, you are also likely to be depressed.In the case of fear-based struggles, it is much more common to struggle with different types of fears than a single one. So if you’re dealing with attacks, it’s also possible that you're dealing with chronic worry, or if you’re dealing with chronic worry, it’s also possible that you’re struggling with fears of public speaking. Traditional CBT focuses on treating a disorder such as social anxiety or depressi...2023-03-0842 minPLAYING-IT-SAFE63. How to handle self-criticismSelf-criticism is a classic playing-it-safe move. We criticize ourselves as a way to think that we're going to be able to control the situation, control ourselves, and control circumstances in order to feel safe. How does it really work for you when you spend hours and hours criticizing yourself? How does it really work when you try to motivate yourself by being harder and harder with yourself? But what if instead of spending hours and hours of criticizing, negatively judging, and putting yourself down, you learn skills to treat yourself with kindness, gentleness, and care as y...2023-02-1535 minPLAYING-IT-SAFE62. How to handle unhelpful perfectionismAre you an overachiever?Some perfectionistic traits - e.g., being hardworking or paying attention to details - can be extremely handy. But what happens when you don’t do things in moderation and feel compelled to do more and more, do everything right, and avoid mistakes?In this episode, I chat with Clarissa Ong, Ph.D., about her work on perfectionism.We discussed in detail:The coherence trapMeta-awareness: awareness about awarenessExposure exercises as awareness exercisesMotivational flexibility Uncertainty workoutsSelf-compassion practices(*) Show notes and...2023-02-0830 minPLAYING-IT-SAFE61. How to handle high-stressful situationsTo be human is to experience worry, fear, anxiety, and stress. To be human is to play-it-safe.But how do you handle those internal reactions when encountering life-threatening situations?What if being exposed to those unusual situations is part of your day-to-day life?Today, I share a special interview with Lance Morrison, former Captain Police Officer.You will hear different micro-skills Lance uses to handle life-threatening situations such as:Focusing on one thing at a time.Compassion-based responsesFocusing on what mattersExercising2023-01-1843 minPLAYING-IT-SAFE60. Two crucial tips to distinguish effective safety behaviors - playing-it-safe moves - from ineffective onesThis is a super special interview with one of my favorite colleagues and author, Jonathan Kaplan, author of “Urban Mindfulness.”In this conversation we discussed:One of Jonathan’s favorite mindfulness exercises: sending warm wishes to people around youWhy playing-it-safe behaviors are naturalWhat is a playing-it-safe moveTwo skills to distinguish effective playing-it-safe moves from ineffective onesHow to handle uncertaintyHow to handle ruling-thoughts about thinking (metacognitions)In the middle of the conversation, you will hear me practicing “how to say” one of my favorite words in English, and one of Jonatha...2023-01-1443 min
The OCD StoriesDr Patricia Zurita Ona: ACT for BPD and OCD - super-feelers, and emotional regulation (#361)In episode 361 I chat with Dr Patricia Zurita Ona. Patricia is director of the East Bay Behavior Therapy Center and adjunct professor at the Wright Institute. She is the author of several books including 'Acceptance and Commitment Therapy for Borderline Personality Disorder'. We discuss what is borderline personality disorder (BPD) and super-feelers, what it’s like being a super-feeler, what is acceptance and commitment therapy (ACT), the 6 micro-skills Patricia teaches, emotional noise vs emotional awareness, OCD and super-feelers, she details some of the micro-skills, attachment, compassion, being a super-feeler while doing exposure and response prevention therapy (ERP), and...2022-12-2449 minPLAYING-IT-SAFE59. Specific skills to cope with body sensationsSubscribe to the Playing-it-safe Newsletter: https://www.thisisdoctorz.com/playing-it-safe-newsletter/Have you ever felt anxious when driving?Have you ever had a panic attack?Have you ever felt an unexpected tingling sensation in your arm?Do you know how it feels when running a marathon?Have you ever pushed your body beyond your limits?In all those scenarios, it’s quite likely you're going to experience some form of bodily-based sensation, and naturally, your brain is going to “make sense of it” by either perceiving it as a threat or as an ins...2022-12-2145 minPLAYING-IT-SAFE58. Actionable ACT tips to navigate your dayIn today’s episode of the Playing-It-Safe podcast, Dr. Z. and Lou Lasprugrato, MFT, discuss the various Acceptance and Commitment Skills (ACT) and how they apply to our day-to-day life.ACT skills are applicable not just for therapy or coaching but as a way of living life. At the end of the day, real change happens by taking action, one action after another. What we discussed with Lou Lasprugato:How playing-it-safe moves are part of our day-to-day lifeWhat is perspective-taking or self-as-context within the ACT model4 ways to thi...2022-12-1442 minPLAYING-IT-SAFE57. The difference between healthy and unhealthy perfectionismMichael P. Twohig, Ph.D. is the co-director of the ACT Research Group, a licensed psychologist in the state of Utah, and a Professor of Psychology at Utah State University.In this episode, I chat with Michael about his research on Acceptance and Commitment Therapy (ACT) on perfectionism, we discuss in particular, one of the papers published in his lab: A randomized controlled trial of acceptance and commitment therapy for clinical perfectionism (2019).We chatted about the neurological screenings participants completed, the challenging moments of participants being attached to rules about how things are...2022-11-3042 minPLAYING-IT-SAFE56. What is the purpose of self-criticism and what to do about itSelf-criticism is a classic playing-it-safe move. What are the harsh criticisms that your mind come up with? How do you handle them? Do you try to replace them with positive thoughts? Do you do more with your life? Do you try to prove yourself that you are an okay person?I ask all these questions to Dr. Christopher Willard, an expert on mindfulness and self-compassion.In my conversation with Chris you will hear about:The purpose or the function of self-criticism. Why do we do it?The difference between...2022-11-2339 minPLAYING-IT-SAFE55. Three micro-skills in managing anxietyDealing effectively with anxiety and the discomfort that comes with it is a fundamental skill. It allows you to do what you care about and excel in life, especially when facing unfamiliar situations or unpleasant moments.In this episode, I interviewed Dr. Joel Minden. He is the director of the Chico Center for Cognitive Behavior Therapy, Diplomate of the Academy of Cognitive and Behavioral Therapies (A-CBT), and the author of the anxiety management self-help book, “Show Your Anxiety Who’s Boss.” In this interview, Joel and I discussed:- Three particular s...2022-11-1638 minPLAYING-IT-SAFE54. Are perfectionistic actions working for you or against you?Do you deeply care about what you do that you don't measure what it takes you to accomplish a goal?Are you a very conscientious person that struggles to do things that are not-good-enough?Are you super-committed to the projects you participate in that you forget to eat, sleep, or hang out with your friends at times?Are you often preoccupied with thoughts about "I must do well, otherwise I'm bad?"Are grit and discipline hurting you?Perfectionistic actions can keep you in a "perfect trap," but it doesn't have to be all bad. You can...2022-11-0917 minPLAYING-IT-SAFE53. Six ACT microskills to deal with academic anxietyWhen you transition from high school to college – as it’s called in the United States – or to a University – as it’s called in other parts of the world, such as South America or Europe – you go through a significant life adjustment.As exciting as it is, there are also a lot of changes happening at once: you need to introduce yourself to new people, get adjusted to living at a different location, be in charge of your own meals, attend classes very early in the morning, speak with the register’s office if something is off, trying...2022-10-1938 minPLAYING-IT-SAFE52. How to deal with the fear of social rejectionToday I have the pleasure to share an interview with Natasha Daniels, MFT, a mental health clinician, author, podcaster and founder of the community AT Parenting.In our conversation, Natasha and I talked about different playing-it-safe moves when dealing with the fear of social rejection or not fitting in with others.This is a raw and honest conversation about how Natasha navigated those fears with the added benefits of exposure and self-compassion!Let’s be honest, sometimes, we are afraid of being rejected by people we care about and also by...2022-09-2129 min
The OCD StoriesDr Patricia Zurita Ona: Perfectionism and High-Achieving Behaviours (#346)In episode 346 I chat with Dr Patricia Zurita Ona. Patricia is director of the East Bay Behavior Therapy Center and adjunct professor at the Wright Institute. She is the author of several books including her new book ‘Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors: Do Things Your Way, Be Yourself, and Live a Purposeful Life’. We discuss what are perfectionistic, and high achieving behaviours, fears of being a failure and not being good enough, what perfectionism can look like in relationships and friendships, harnessing the power of perfectionism without losing yourself, checking in with what matt...2022-09-1149 minPLAYING-IT-SAFE51. Navigating your way through creative perfectionismOne way in which we play-it-safe is by delaying projects, tasks, and shooting for perfection.In this conversation, visual illustrator, Janis Ozolins, shares how he handles self-doubtful thoughts, perfectionist tendencies, and negative feedback when sharing his illustrations on his platform.It was special to hear from Janis how he, as a content creator, navigates the internal discomfort that comes when exposing your creative work to the world. An important aspect of Janis’ work is his desire to create value in his illustrations, which can be challenging when your mind pushes you to play-it-safe....2022-08-1736 minPLAYING-IT-SAFE50. How to put acceptance skills into action when struggling with repetitive negative thinkingRepetitive negative thinking (RNT) is a core feature of generalized anxiety disorder (GAD) and depression. Recently, some studies have shown promising results with brief protocols of acceptance and commitment therapy (ACT) focused on RNT in the treatment of emotional disorders in adults. The current study analyzes the effect of an individual, 3-session, RNT-focused ACT protocol in the treatment of severe and comorbid GAD and depression.Dr. Francisco J. Ruiz is among the world’s leading experts on Acceptance and Commitment Therapy (ACT) and Relational Frame Theory (RFT). He is currently a Professor in the area of Cl...2022-07-1941 minPLAYING-IT-SAFE49. What is a psychological process in CBT?Acceptance and Commitment Therapy (ACT) is a form of Cognitive Behavior Therapy (CBT). Cognitive Behavior Therapy traditionally has been focused on delivering specific treatment protocols for specific struggles; for instance, if you were dealing with fears of public speaking as we see in social anxiety, then there was a treatment protocol for you to get better or sometimes five different treatment protocols that you could choose from, based on the clinician you worked with If you were dealing with panic attacks, there was a specific treatment protocol for it. However, since 2000 Cognitive Behavior Th...2022-06-2232 minPLAYING-IT-SAFE48. What is process-based therapy?Acceptance and Commitment Therapy (ACT) is a form of Cognitive Behavior Therapy (CBT). Cognitive Behavior Therapy traditionally has been focused on delivering specific treatment protocols for specific struggles; for instance, if you were dealing with fears of public speaking as we see in social anxiety, then there was a treatment protocol for you to get better or sometimes five different treatment protocols that you could choose from, based on the clinician you worked with If you were dealing with panic attacks, there was a specific treatment protocol for it. However, since 2000 Cognitive Behavior Th...2022-06-1530 minPLAYING-IT-SAFE47. Dr. Z on lonelinessHow to cultivate loneliness & why it is important to do so:Most people are uncomfortable with loneliness because it means facing yourself without distractions. But, as much as you don’t like it, you can learn from it and perhaps even cultivate it.Sometimes, without realizing and other times, intentionally. We do all types of things to avoid feeling lonely and to manage our sense of loneliness.. But, how do those strategies work in our life? And if they’re not working, what can you do about it…tha...2022-06-0813 minPLAYING-IT-SAFE46. Skillfully navigating negative thoughts, comparison thoughts, and general worries“The average human lifespan is absurd, terrifying, insultingly short. But that isn’t a reason for unremitting despair or for living in an anxiety-fueled panic about making the most of your limited time. It’s a cause for relief. You get to give up on something that was always impossible - the quest to become the optimized, infinitely capable, emotionally, invincible, fully independent person you’re officially supposed to be. Then you get to roll up your sleeves and start work on that’s gloriously possible instead.” In the information era, it’s natural that everyone talks about pro...2022-05-2522 minPLAYING-IT-SAFE45. How to work through time anxiety, practice gratitude, and embrace acceptanceIt was an honor to chat with Oliver Burkeman, columnist for the Guardian, journalist by training, and author of the books: “4000 weeks: time management for mortals and happiness: the antidote for people who can’t stand positive thinking.”I have been following Oliver’s work for years and had so many questions to ask him, but of course, there were time constraints. So I did my best to ask him about his writing process and the story behind his books, how he practices acceptance, gratitude, and other psychological processes, and his take on some sassy comments he has m...2022-05-1829 minPLAYING-IT-SAFE44. How do you play-it-safe?Are you getting in the way of your own best life?One of the ways in which many of us get in the way of our best life is by playing it safe.You might be playing it safe if you ...- Get stuck thinking doom and gloom scenarios- Ask others what to do so you don’t make a mistake- Feel like an imposter despite all your accomplishments- Doubt your competency and ability to handle challenging situations- Sp...2022-05-1123 minPLAYING-IT-SAFE43. How to deal with financial anxietyAre you worried about making poor financial decisions?Have you ever felt ashamed of your finances?How do you relate to money?Financial anxiety is real for most of us.Quite often we do play-it-safe by avoiding financial decisions, predicting gloom and doom scenarios about potential decisions or we get paralyzed with what-if financial scenarios.So, I’m excited to share with you a conversation I had with Amanda Clayman, a trained clinician specializing in money issues. In this interview, she kindly shares:...2022-04-2037 minPLAYING-IT-SAFE42. Dr. Z on how to understand your actions: your context mattersWe often have mechanistic views about ourselves “I’m bad, ugly, stupid, etc” and believe that when having any negative thoughts, painful memories feeling or they need to be fixed, repaired, or replaced. At times we believe that we lack “confidence” or “self-esteem”.But what if our internal experiences are just that, internal experiences.What if what we do with them or what we do in response to them is much more important than what those experiences are?In this brief episode, I share with you a particular psychological c...2022-04-1314 minPLAYING-IT-SAFE41. How to relate to anxious thoughts when performing competitive sportsHow do top athletes think about their physical struggles - pain, exhaustion, thirst - when competing?How do the top athletes push their bodies to the absolute limit over hours or days of competition? When feeling under significant pressure or in high stake situations, It’s natural that our mind may jump to conclusions about what’s going on or what’s going to happen; it's natural that our mind may jump into thinking traps. It’s natural that our mind may compare our performance with others’ performance. . . It’s natural that our minds may conv...2022-03-161h 14PLAYING-IT-SAFE40. Dr. Z on what to do when feeling lost, directionless, and confusedOur minds need to make sense of things that happen to us, all the time, and one way in which they do so is by telling stories, narratives and tales about who we are, what has happened or not happened to us, why you behave in one way or another. When your mind is in story-telling mode, all those thoughts - no matter how absurd or unlikely they are, - they seem so true to you. Your mind has a hard time telling the difference between fact and fiction, and if you don’t pa...2022-03-0913 minPLAYING-IT-SAFE39. Ways to skillfully navigate with the fear of judgement“Three things in human life are important.The first is to be kind.The second is to be kind.And the third is to be kind.”- Henry JamesThis is a personal conversation I had with Chris Brock, a magazine editor and journalist, who kindly shares the stuckness he went through when feeling lost despite having done all things right on paper (e.g. having a job, getting married, completing a degree, etc). Have you ever felt like Chris?Who doesn’...2022-02-1536 minPLAYING-IT-SAFE38. How to cope with shame and fear altogether"You must be vulnerable to be sensitive to reality. And to me being vulnerable is just another way of saying that one has nothing more to lose. I don’t have anything but darkness to lose. I’m way beyond that."- Bob Dylan.We often play-it-safe by hiding, avoiding, minimizing, and acting as if we're not struggling. But it's human to struggle; it's human to ask for compassion; it's human to be embarrassed; it's human to be vulnerable.In the first part of this conversation with Seth Gillihan, Ph.D...2022-01-1936 min
Wise EffortHow ACT Can Help You Be A High Achiever Without Losing Yourself With Dr. Patricia Zurita OnaHow can you be a high achiever and reach for big goals while still holding on to your values? What do you do when there are just too many good things to choose from in your life? Diana chats with Dr. Patricia Zurita Ona about strategies from Acceptance and Commitment Therapy (ACT) to help you skillfully strive toward meaningful pursuits. Diana and Dr. Z share their personal experiences with striving and talk about letting go of the outcome in service of the process.Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book...2022-01-1052 minPLAYING-IT-SAFE37. How playing-it-safe can be helpful or unhelpful in your lifeWe all play it safe, that's the norm and not the exception. Our playing-it-safe tendencies move in a continuum from being adaptive on one end to being unhelpful on the other. And one of the ways we play it safe is by pushing hard and working hard.In this conversation, I interview Diana Hill, a clinical psychologist, co-author of the book ACT daily Journal and co-host of the psychology podcast Psychologists Off The Clock. Dr. Hill discussed how you can catch the cycle of striving.And in the second part of the conversation...2021-12-1536 minPLAYING-IT-SAFE36. How practicing curiosity can help you handle anxietyAs Chris Martin would say, "the curiosity didn't kill the cat. In fact, she's alive and well."Today, I'm sharing with you an interview with Chris Martin, a content producer and creativity coach who helps people unleash their creative fire by transforming imaginative ideas into tangible reality. Chris is a very caring creative person that asks deep questions, creates engaging projects, and is an ongoing source of encouragement for any person that collaborates with him. In fact, since the beginning of the Playing-it-safe podcast, Chris has been a key person helping me to b...2021-11-1739 minPLAYING-IT-SAFE35. Dr. Z on shifting from disengagement to engagement!As a species, we are hardwired to avoid, control, and escape whatever makes us uncomfortable. That’s natural and expected.To avoid is to be human. But what happens when we avoid things that we care about because they make us uncomfortable or sad?What happens when we disconnect from the things that matter to us because we’re trying to control what we feel? What’s the long-term outcome of avoidant behaviors in our lives?When you make a habit of avoiding the situations and activities that bring up discom...2021-11-1021 minPLAYING-IT-SAFE34. How to approach a challenging conversationHow often do you play-it-safe by minimizing what's important to you and avoiding conversations?In this conversation, I interview Debbie Sorensen, Ph.D., a clinical psychologist, co-author of the book ACT daily Journal, and co-host of the psychology podcast Psychologists Off The Clock. In this episode, Debbie and I chat about different micro-skills, based on Acceptance and Commitment Training, that you can use to approach conversations that matter to you.Here are the resources that we discussed in the conversation with Debbie:Conversation with Steve HayesACT Daily Journal: Get...2021-10-2040 min
Conversations On LivingEp. 61 Dr Patricia Zurita Ona: Overcoming the Perfection TrapIt’s got to be perfect, sang Eddi Reader, the lead singer of Fairground Attraction. And, in today’s material world of social media and personal brand building, it’s easy to assume that if you’re not perfect in all areas of your life, then you’re somehow falling short. As we digest yet another personal development craze, try to keep up with the latest diet craze, fitness craze, fashion craze, or technology craze, this push for perfection can even send us the other way.
Throwing our hands up in defeat before we’ve even begun to try, inste...2021-10-171h 08PLAYING-IT-SAFE33. Dr. Z on ChoicesImagine what would happen if you made choices to give just 10% more of yourself to your career? Imagine if you make choices to give just 15% more of yourself to your relationships?Imagine how your life would change if you make choices to give 20% more to your health? That’s what’s amazing about acknowledging the many moments of choice you have every time you're breathing. The possibilities are endless.Unfortunately, most people live in automatic pilot mode, without paying attention to the choices they’re making and without...2021-10-1316 minPLAYING-IT-SAFE32. How to handle fears when making a career pivotOne way in which we play-it-safe is by “discounting what’s important to us or minimizing our needs.” Of course, in relationships sometimes we prioritize the relationships’ needs versus our individual needs.And yet, if this playing-it-safe move goes unchecked we may end up living lives that are not fulfilling, meaningful or rewarding.In this conversation, I chatted with Paul Ollinger, a nationally-touring stand-up comedian, podcaster, and former digital sales leader.This conversation was a powerful one because:Paul shares in detail how he made a shift, twice, f...2021-09-2238 minPLAYING-IT-SAFE31. Three different ways to practice self-compassionI never have heard a person say "I'm concerned about how kind, caring, and compassionate I'm with myself."Most of us may go into a judgmental mode when making a mistake, saying the wrong thing, or looking back at actions we took in the past. Sometimes, we may even hold onto beliefs that "by being tough with ourselves, we're keeping ourselves in check so we don't make the same mistakes again." We do have tricky minds!Here is what I can tell you: the science of self-compassion has shown us that "kindness takes...2021-09-1521 minPLAYING-IT-SAFE30. Dr. Z on the Fear of FailureThe fear of being a failure is more common than what we know, and it drives many struggles: perfectionism, procrastination, low moods, and many more.But are you aware of how it shows up and how you handle it?In this episode, I invite you to answer 3 questions that will help you to figure out how you handle the fear of being a failure!(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure...2021-09-0815 minPLAYING-IT-SAFE29. How to skillfully handle "creative stuckness"Do you ever wonder how a person makes ideas happen? How a person creates a concept and puts it into action in a campaign, art, or book? How do ideas scale to the point that they're so popular and well established? Do you ever wonder how a creative mind chooses an idea and how they discount hundreds of them when pursuing a creative project?In this interview, I chat with Aaron Harvey, co-founder of Made of Millions, a non-profit organization that is at the vanguard of creating social media campaigns in mental health. We learn behind...2021-08-1832 minPLAYING-IT-SAFE28. Dr. Z. on negative predictionsWhen I ask people how often they get lost in their thoughts, most of them say "a lot." There wasn't a single I've talked to who said "never." Perhaps, that's not a surprise.Our minds are a powerful content-generating machine that is constantly generating all types of thoughts. If you pay attention, your mind is coming up with all types of soundtracks about the past or the future. Does that sound familiar?You cannot choose what picture, image, or thought your mind may come up with, but you can choose what to do...2021-08-1111 min
The OCD Whisperer Podcast with Kristina Orlova40. Interview with Dr. Patricia Zurita Ona on ACT and OCDLearn all things OCD with the OCD Whisperer Podcast.
Today I interview Dr. Patricia Zurita Ona from ACT Beyond OCD
What is a general principle behind ACT?
How can ACT be used for OCD treatment?
Values based ERP examples
Twitter: @DrZ_behaviorist
IG: Follow Dr. Z on Instagram
***
IG @ocdwhisperer
Resources for OCD
eBk: How to Stop Compulsive Rumination + 30 day journal
Facebook Podcast Community
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Disclaimer: This podcast is for educational purposes. Though I am a licensed marriage and family therapist in Californ...2021-08-1028 minPLAYING-IT-SAFE27. What is Compassion-Focused Therapy"Wholehearted living is about engaging in our lives from a place ofworthiness. It means cultivating the courage, compassion, and connectionto wake up in the morning and think, No matter what gets done andhow much is left undone, I am enough. It’s going to bed at night thinking,Yes, I am imperfect and vulnerable and sometimes afraid, but that doesn’tchange the truth that I am also brave and worthy of love and belonging."- Brene BrownIn this conv...2021-07-2124 minPLAYING-IT-SAFE26. Dr. Z. on ruling-thoughtsA lot of our struggles come from holding onto thoughts as rules - ruling-thoughts - without checking how they work in our day-to-day life. In this episode, I discuss 3 specific ruling-thoughts that could be keeping you stuck.Rate, Review, & Subscribe on Apple Podcasts“I love the Playing-it-safe podcast.” 2021-07-1418 minPLAYING-IT-SAFE25. Dr. Z on uncertaintyImagine for a moment that all knowledge is represented in the shape of a pie that adds up to 100%; there is maybe 5% of things we know, another 15% of what we don’t know, and 80% of things we don’t know we don’t know.The reality is that as much as we want, wish, and hope for, we don’t know the answer to many things: Am I making the right decision? Am I going to be accepted? Is this the right way to spend my time? Is this a good partner for me? Would I like thi...2021-06-2318 min
The OCD StoriesDr Michael Twohig, Dr Patricia Zurita Ona and Jonny Say: ACT for OCD (#282)In episode 282 I interviewed Dr Michael Twohig, Dr Patricia Zurita Ona and Jonny Say. Michael is a licensed psychologist and researcher, Patricia is a clinical psychologist, and Jonny is an integrative counsellor. In this episode I chat with Michael, Patricia and Jonny about their backgrounds and what brought them to acceptance and commitment therapy (ACT), where ACT adds value to OCD treatment, how they use ACT alongside exposure and response prevention therapy (ERP), we discuss the compulsion of rumination and how ACT can target it, how ACT targets other difficult emotions that can go alongside OCD, how...2021-06-201h 03PLAYING-IT-SAFE24. How to handle worry thoughts about being a good enough parentIn this week's episode of the Playing-it-Safe podcast, I chat with Sarah Peck, M.A., founder of Startup Parent, an open water swimmer, a trained yoga teacher, and a writer.In this conversation, Sarah shares how she gives herself permission to be a good enough parent, how she handles worry thoughts about her parenting, and how she manages her day-to-day activities as a mom, partner, and coach. Before you go, we do have a couple of things to tell you about!(1) ACT beyond OCD, an online class for any person str...2021-06-1632 minPLAYING-IT-SAFE23. Dr. Z. on values"Values" is a word that gets thrown around a great deal these days, and it means different things to different people. In this episode, Dr. Z describes what values are within Acceptance and Commitment Therapy (ACT), and what they're not.Before you go, we do have a couple of things to tell you about!(1) ACT beyond OCD, an online class for any person struggling with OCD is opening doors soon; you can register in the waitlist here: www.actbeyondocd.com(2) If you want to get weekly free content from us...2021-06-0913 minPLAYING-IT-SAFE22. How to practice self-compassion, self-acceptance, and self-love effectivelyFrom the outside our lives may look great, fun, and perfect!But sometimes, our lives get messy, complicated, and hard to handle because unexpected things happen. On top of that, some contextual situations make things extra hard for us: struggles with mental health, being of a different race, having a different gender identity, belonging to a different religious group, and many more.In this conversation I chat with Rae Senarighi, an international fine artist, designer, and muralist; transgender, and cancer survivor.You will listen directly how Rae practices self-compassion, self-acceptance and gratitude on...2021-05-1933 minPLAYING-IT-SAFE21. Dr. Z. and tips to develop a new relationship with your mindDo you struggle with overthinking problems? Do you think and think to the point of feeling anxious, hopeless, or stressed out? Have you ever tried to “think your way out” of one of these thought spirals?In this episode, Dr. Z discusses why it is important to develop a new relationship with your mind and how to do so. She shares three specific tips that you can put into action right away!Before you go, we do have a couple of things to tell you about!(1) ACT beyond OCD, an onli...2021-05-1226 minMentally FlexibleDr. Patricia Zurita Ona | ACT Beyond Your FearsMy guest today is Dr. Patricia Zurita Ona, aka Dr. Z. Dr. Z is a Licensed Clinical Psychologist in California. She has significant experience working with children, adolescents, and adults with OCD, trauma, anxiety, and emotional regulation problems. Dr. Z is the founder of the East Bay Behavior Therapy Center, a boutique therapy practice, where she runs an intensive outpatient program integrating Acceptance and Commitment Therapy (ACT) and Exposure Response Prevention (ERP) to support clients getting stuck from obsessions, figure out what they care about, and do stuff that matters to them.Some of the topics we...2021-04-2654 minPLAYING-IT-SAFE20. How to handle worries using a growth-mindsetIn this conversation you will hear how Dr. Jill Stoddard, a TEDx speaker, author, ACT clinician, and mother of two children, practices self-compassion, develops a growth- mindset, and faces her fears of not being an expert on a given topic.If you like this episode, and feel generous, please write us a review! It helps with making this podcast available to others!(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5...2021-04-2131 minPLAYING-IT-SAFE19. Dr. Z mindfulness-on-the-go (part 4)In this episode, Dr. Z. share with you some tips on how to practice mindfulness-on-the-go when things go wrong, south, and terribly bad.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head(*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses Hosted on Acast. See acast.com/privacy for more information.2021-04-1413 minPLAYING-IT-SAFE18. From struggling to thriving: managing fears, anxieties, and worriesFew times we have the opportunity to see how therapists walk the walk, put into action what they know about managing fears, anxieties and worries, and what it means to make a shift from struggling to thriving.In this personal, relatable and real conversation, I chat with Michael Heady, LCPC and discuss how the fears of making mistakes, having high standards and imposter syndrome show up and how we all can learn to handle them effectively.Learn research-based skills and actionable steps to make better decisions, adjust to uncertain situations, make bold moves...2021-03-1734 minPLAYING-IT-SAFE17. Dr. Z on Mindfulness (part 3)Mindfulness practices go hand-in-hand with compassion practices. There are so many ways to put them into action in our lives.In this episode, I share a brief tip that you can practice anytime and anywhere to show kindness to yourself and discuss what connects mindfulness and self-compassion.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head2021-03-1014 minPLAYING-IT-SAFE16. How to handle fears - in general - using Acceptance and Commitment SkillsOne of the roots of humility comes from Latin and it means "from earth." Humility is about being grounded and recognizing that we're humans, flawed, and fallible.This second part of my conversation with Steve Hayes, PhD., co-founder of Acceptance and Commitment Therapy (ACT), is about the role of humility in science, in our lives, and in our belief systems.You will hear specifically:(1) How Steve cultivates humility as a scientist(2) How Steve keeps himself humble and checks his ego(3) How behavioral science invites all of...2021-02-1732 minPLAYING-IT-SAFE15. Dr. Z on mindfulness on-the-go (part 2)In this episode, Dr. Z shares how to practice mindfulness on-the-go when dealing with overwhelming fear-based emotions, why practicing mindfulness-on-the-go in your day-to-day life is important, and tips to catch some of the most common responses when dealing with uncomfortable experiences.Each week I create resources to get unstuck from worries, fears, anxieties, and obsessions so you can stop playing-it-safe and start living. If you think these resources are helpful, please share them with others!(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills t...2021-02-1019 minPLAYING-IT-SAFE14. Why self-compassion is important when struggling with anxieties, worries, and fearsMany of us grew up in a world that told us that we should be fearless, jump off the cliff, and eliminate fear from our lives. In a very intimate conversation, I chat with Steve Hayes, Ph.D., a co-founder of acceptance and commitment therapy, about his relationship to fear, anxieties, and worries and how his personal experience and Acceptance and Commitment Therapy (ACT) unfolded simultaneously.This is Part 1 of a very personal conversation with Steve, and it gives us a peek into the life behind the scenes of a person that published over hundreds of...2021-01-2034 minPLAYING-IT-SAFE13. Dr. Z. on MindfulnessDo you have to have a puppy face or a poker facer when practicing mindfulness? Is mindfulness different than meditation?Mindfulness is all over; in academic settings, social media, low-key conversations, tv shows, media news, and more. We're living in a mindfulness revolution. Yet, despite all the dissemination, there are still misconceptions about it. In this episode, Dr. Z discusses common myths about mindfulness, how to practice it, and how you can put it into action in your day-to-day life.(*) Show notes and resources of this episode(*) Receive free weekly...2021-01-1314 min
The OCD StoriesDr Patricia Zurita Ona - W.I.S.E. M.O.V.E.S. in ACT based ERP (#255)In episode 255 I chat with Dr Patricia Zurita Ona. Patricia is director of the East Bay Behavior Therapy Center and host of the Playing It Safe podcast. She is the author of several books including “The ACT Workbook for Teens with OCD” and her new book “Living Beyond OCD Using Acceptance and Commitment Therapy: A Workbook for Adults”. In this episode I chat with Patricia about what is Acceptance and Commitment Therapy (ACT), what is Exposure and Response Prevention therapy (ERP), facing ones fears in service of what matters to them, blending ACT and ERP, her acronym W.I.S.E...2020-12-1352 minPLAYING-IT-SAFE12. Dr. Z. on perfectionism (part 5)In this episode, Dr. Z. speaks briefly about the intersection of procrastination and perfectionism. How, although they may seem to be different and isolated problems, they are in fact not.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head(*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses Hosted on Acast...2020-12-0915 minPLAYING-IT-SAFE11. Three micro-skills you need to know to make a pivot in your careerNew episode: Interview with Dr. Cheryl Robinson, @embracethepivot, also known as the Queen of Pivoting.We chatted about how people make pivots in their careers and in their mindsets.In her research, Cheryl has identified 3 processes that help people to make a pivot; she shared the specifics of each one of them in our conversation. We also chatted about self-confidence and discussed how we think of it, what's similar, and what's different in our views.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills...2020-11-2636 minPLAYING-IT-SAFE10. Dr. Z. on perfectionism (part 4)Is it wrong to pay attention to details? How does it really work? In this episode I discuss how selective attention leads us to perfectionistic behaviors and invite you to check the impact of those actions when doing things that you deeply care about.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head(*) Learn ACT skills for...2020-11-1109 minPLAYING-IT-SAFE9. How to approach perfectionistic behaviors without losing yourselfIn this episode I chat with Clarissa Ong, a predoctoral intern at McLean Hospital/Harvard Medical School. We discussed the difference between values and pliance, how Acceptance and Commitment Therapy approaches perfectionistic behaviors, what's unique about it, and how to pay attention to rules when wanting to do things right and perfect.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your...2020-10-2423 minPLAYING-IT-SAFE8. Dr. Z on perfectionism (part 3)This is part 3 of a series of perfectionism. In this episode, I share five skills you can practice to handle the fear of making mistakes when it's getting in your way of living a rich, purposeful and meaningful life.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head(*) Learn ACT skills for anxious achievers by taking Dr...2020-10-0810 minPLAYING-IT-SAFE7. How to "get things done" in a sustainable, livable, and enjoyable wayIn this episode, I chat with Elizabeth Saunders, a Time Coach that specializes in helping her clients to "get things done" in a way that is sustainable, livable and enjoyable. Elizabeth shares with us how she was playing-it-safe by working as much as she could, how she made the shift from being a human-doing to a human-being, how she approaches projects by considering seasonal distress, how she handles her fears of not doing things right, and how she overcomes anxious moments by taking action and getting experiential knowledge.(*) Show notes and resources of this episode2020-09-3030 minPLAYING-IT-SAFE6. Dr. Z on perfectionism (part 2)Are you invested in doing things right and perfect? Are you spending hours and hours getting things done to the point that you get trapped in your mind and don't take action. If the answer is yes, this is a series you can listen to. In this episode, I discuss what's behind those perfectionistic behaviors and what you can do to handle them effectively.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes...2020-09-1607 minPLAYING-IT-SAFE5. How to break the imposter syndrome cycleIn this episode I chat with Paul Jarvis, author of Company of One, and a proponent that "less is more" when running your business. In this conversation, you will hear how Paul handles his fears of making mistakes, impostor syndrome, how he went from writing a cooking book to writing Company of One, how he approaches larger projects, and who he would like to have a cup of coffee with.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure...2020-08-2834 minPLAYING-IT-SAFE4. Dr. Z on perfectionism (part 1)Are you invested in doing things right and perfect? Are you spending hours and hours getting things done to the point that you get trapped in your mind and don't take action. If the answer is yes, this is a series you can listen to.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head(*) Learn ACT skills...2020-08-1307 minPLAYING-IT-SAFE3. How to deal with your inner criticIn this episode Dr. Z. chats with Dr. Russ Harris, M.D., author of The Happiness Trap, The Reality Slap and many other self-help books. Russ shares how he applies skills from Acceptance and Commitment Therapy (ACT) - grounding, defusion, acceptance - to his writing process. In particular, he shares how he handles his fears of making mistakes, thoughts about his writing not being good enough, his inner critic, and the overwhelming feelings and anxieties that show up when he's writing.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate...2020-07-2529 minPLAYING-IT-SAFE2. How to overcome pesky obsessionsJason Adam Katzenstein is the author of "Everything is an Emergency." In this interview, we talked about his creative process when working on his comic book, his successes in dealing with obsessions, how he handles different types of fears, in particular fears about uncertainty, making mistakes, and not doing things right & perfect.(*) Show notes and resources of this episode(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your...2020-07-0835 min
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & DepressionEp. 154: Facing Your Fears with Patricia Zurita Ona Welcome back to another episode of Your Anxiety Toolkit. Today on the podcast we are talking about facing your fears with Dr. Patricia Zurita Ona, or Dr. Z for short. Dr. Z is a licensed clinical psychologist in California treating clients with OCD, anxiety and trauma. She has written several amazing books including Living Beyond OCD Using Acceptance and Commitment Therapy and The ACT Workbook for Teens with OCD. In our interview, Dr. Z discusses how to use Acceptance and Commitment Therapy to augment treatment of OCD, social anxiety, panic disorder, and phobias...2020-06-2639 minPLAYING-IT-SAFETrailerIn this trailer you will get an overview of what the PLAYING-IT-SAFE podcast is about. Hosted on Acast. See acast.com/privacy for more information.2020-05-1603 min
Transcripts136. Effective OCD Treatment for Teens with Patricia Zurita OnaObsessive-Compulsive Disorder (OCD) can be paralyzing and severely affect one’s life. Successfully diagnosing and treating OCD in the teen years gives young people their lives back by helping them meaningfully re-engage with friends, school, and life in general rather than losing hours a day to awful and unwanted thoughts.
In this episode, Jill talks with OCD expert and clinical psychologist Dr. Patricia Zurita Ona, author of The ACT Workbook for Teens with OCD: Unhook Yourself and Live Life to the Full by Patricia Zurita Ona, Psy.D.about this new resource that combines the best of Exposure and Response Pre...2020-04-1500 min
Psychologists Off the Clock136. Effective OCD Treatment for Teens with Patricia Zurita OnaObsessive-Compulsive Disorder (OCD) can be paralyzing and severely affect one’s life. Successfully diagnosing and treating OCD in the teen years gives young people their lives back by helping them meaningfully re-engage with friends, school, and life in general rather than losing hours a day to awful and unwanted thoughts. In this episode, Jill talks with OCD expert and clinical psychologist Dr. Patricia Zurita Ona, author of The ACT Workbook for Teens with OCD: Unhook Yourself and Live Life to the Full by Patricia Zurita Ona, Psy.D.about this new resource that combines the best of Exposure and Res...2020-04-1559 minPsychologists Off the Clock136. Effective OCD Treatment for Teens with Patricia Zurita OnaObsessive-Compulsive Disorder (OCD) can be paralyzing and severely affect one’s life. Successfully diagnosing and treating OCD in the teen years gives young people their lives back by helping them meaningfully re-engage with friends, school, and life in general rather than losing hours a day to awful and unwanted thoughts. In this episode, Jill talks with OCD expert and clinical psychologist Dr. Patricia Zurita Ona, author of The ACT Workbook for Teens with OCD: Unhook Yourself and Live Life to the Full by Patricia Zurita Ona, Psy.D.about this new resource that combines the best of Exposure and Res...2020-04-1559 min
Shelf Aware BooksThe ACT Workbook for Teens with OCD by Dr Patricia Zurita Ona InterviewDr. Patricia Zurita Ona ("Dr. Z" for short) and I talk about the Coronavirus and her latest book, The ACT Workbook for Teens with OCD. Listen to this episode to learn how to cope with heightened anxiety and worry that we all feel during this time of Stay at Home orders. 2020-04-1429 min
The OCD StoriesDr Patricia Zurita Ona - The ACT (& ERP) Workbook for Teens with OCD (Ep206)In episode 206 of The OCD Stories podcast I interviewed Dr Patricia Zurita Ona. Patricia is director of the East Bay Behavior Therapy Center and adjunct professor at the Wright Institute. She is the author of several books including Escaping the Emotional Roller Coaster, and her new book “The ACT Workbook for Teens with OCD: Unhook Yourself and Live Life to the Full”. Show notes: https://theocdstories.com/podcast/dr-patricia-zurita-ona-act-and-erp-for-teens-with-ocd2019-12-2938 min
AT Parenting Survival | Raising Kids with OCD & AnxietyPSP 138: How to Use ACT to Help Kids with OCD with Dr. Patricia Zurita OnaOne of the biggest struggles parents have is motivating their child to work on OCD. Who can blame them? Working on OCD can be extremely difficult and overwhelming. But, there is a tool in the toolbox that many parents haven’t explored – that’s ACT. In this week’s episode on the AT Parenting Survival Podcast, I invited Dr. Patricia Zurita Ona (Dr. Z) on to talk to us about how we can use ACT to help kids with OCD.She offers fun, creative ways to incorporate ACT principles into our exposures.Dr. Z is the author of the new book, Th...2019-10-0854 min
Half Hour InternEmotional Regulation (with Dr. Patricia Zurita Ona)Have you ever been cut off in traffic and felt that you now had a personal vendetta against the person in the other vehicle? Have you ever gotten in an disagreement with a family member and proceeded to think about how angry they make you for the rest of the day? Have you ever had a bad day and taken it out on someone that had nothing to do with it? It sounds like you could use some practice in emotional regulation. Today’s guest, Dr. Patricia Zurita Ona or "Dr. Z", explains how most of us could us...2017-05-0800 min