PLAYING-IT-SAFE kapak görseli

PLAYING-IT-SAFE

PLAYING-IT-SAFE

Yazan: Dr. Z. - Patricia Zurita Ona Psy.D.
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Özet
 I'm Dr. Z., a clinical psychologist and an author. In PLAYING-IT-SAFE I will share with you research based-skills, interviews, readings, insights, tips, and all types of curated info to get unstuck from worries, anxieties, fears, obsessions, and ineffective playing-it-safe actions.

Hosted on Acast. See acast.com/privacy for more information.

Patricia Zurita Ona, Psy.D. Hygiene & Healthy Living Personal Development Personal Success Psychology Psychology & Mental Health
Bölümler
  • 112. Committed Action: Doing It Without Feeling Ready

    112. Committed Action: Doing It Without Feeling Ready
    30 Oct 2026
    Nobody puts “renew the car registration” on the Someday list.There is a note on your phone, and on it, there is one thing that has been there longer than everything else. You knew which one before the sentence finished.This episode is about committed action, the last of the six core psychological processes in Acceptance and Commitment Therapy (ACT).Dr. Z explains why you are not delaying what you do not care about, but you are delaying, with tremendous consistency, the things you care about most, why delay is an emotion-management problem rather than a time-management problem, and why the step that finally works will feel too small to match how much this matters to you.What you will learn:The definition, including the specification for a small step: something you could do on the worst day of your year, that a stranger could see, with a day and a time on it.Why the thing on your list is still perfect while it is unstarted and why postponing is preservation rather than laziness.Why the productivity system did not touch this and why the delay gets filled with genuinely useful work.The loop that makes it worse: the task becomes the difficult thing and the place you go to feel bad about yourself.The restart rule, or the one nobody writes, and the one that decides whether you are still going in April.Avoidant persistence: the third way of not moving, which looks exactly like moving.Resources mentioned:Procrastination webinar: How to Skillfully Tackle Procrastinating Behaviors → https://www.thisisdoctorz.com/webinar-act-for-procrastination/Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/About Dr. ZDr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views.And if this episode is helpful, I welcome a review on Apple Podcast._______STOP LETTING ANXIETY MAKE YOUR DECISIONSWHO AM I?My name is Patricia E. Zurita Ona, but my clients call me Dr. Z.I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT).I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties.I've published books on ACT, given a TEDx talk with 267K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes.My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life!GET ACT SKILLS IN YOUR INBOX:Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ Hosted on Acast. See acast.com/privacy for more information.
    Daha fazlasını göster Daha Az Göster
    9 dk.
  • 111. Values: What you Actually Care About

    111. Values: What you Actually Care About
    24 Oct 2026
    This podcast episode is about values: what they are, why "just set some boundaries" was always going to fail, and ways to find yours in your everyday life.What you will learn:A definition of values.Why being a good parent is not a value.The two places your direction gets supplied from when you do not have your own: approval and avoidanceThree practices to tap onto what matters to you in your everyday life.You can finish these:get the promotionrun the racehave the conversation with your brotherclear the inboxYou cannot finish these:Being patientBeing honestBeing generousBeing unhurriedThe first list is goals: you complete them, you check them off, and then you need new ones.The second list is values.Resources mentioned:Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/About Dr. ZDr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views.And if this episode is helpful, I welcome a review on Apple Podcast._______STOP LETTING ANXIETY MAKE YOUR DECISIONSWHO AM I?My name is Patricia E. Zurita Ona, but my clients call me Dr. Z.I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT).I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties.I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes.My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life!GET ACT SKILLS IN YOUR INBOX:Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/HERE IS WHERE TO START1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/2. ONLINE COURSES: https://courses.thisisdoctorz.com/3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/4. BOOKS: https://www.thisisdoctorz.com/books/5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.
    Daha fazlasını göster Daha Az Göster
    12 dk.
  • 110. The Present Moment: Where You Aren't

    110. The Present Moment: Where You Aren't
    15 Oct 2026
    Two hours at dinner. You were there for about twenty minutes of it.You are at dinner with people you love, and you are in a meeting that happens on Thursday. You are running it: what I will say, what they will say back, and when Thursday is done playing, your mind goes backward to a conversation from three weeks ago that you have now replayed forty times.This episode is about contact with the present moment, one of the six core psychological processes in Acceptance and Commitment Therapy (ACT).What you will learn:The definition of contact with the present moment.Why replaying a conversation forty times feels like learning and what it pays you every time.Three practices that take about ten seconds each, plus how to tell whether you are using grounding to come back or to leave.Resources mentioned:Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/About Dr. ZDr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views.And if this episode is helpful, I welcome a review on Apple Podcast._______STOP LETTING ANXIETY MAKE YOUR DECISIONSWHO AM I?My name is Patricia E. Zurita Ona, but my clients call me Dr. Z.I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT).I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties.I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes.My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life!GET ACT SKILLS IN YOUR INBOX:Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/HERE IS WHERE TO START1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/2. ONLINE COURSES: https://courses.thisisdoctorz.com/3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/4. BOOKS: https://www.thisisdoctorz.com/books/5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.
    Daha fazlasını göster Daha Az Göster
    11 dk.
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