Episode Overview

Licensed psychologist Dr. Seth Gillihan returns to discuss his latest book, Your Daily Reset: 366 Practical Exercises to Reduce Anxiety and Manage Stress Using Cognitive Behavioral Therapy. In this candid conversation, Dr. Gillihan shares practical strategies for building sustainable mental health habits, explains why mindfulness and CBT work better together, and even opens up about his own parenting anxieties and recent psilocybin journey.

Key Points

Building Daily Practices That Stick

* Brief, consistent practices (40 words average) can create significant change

* Focus on functional analysis: what's actually preventing the habit?

* Small environmental changes (book placement, timing) matter more than willpower

Combining Mindfulness and CBT

* Mindfulness addresses how our minds work (the process)

* CBT addresses what our minds tell us (the content)

* Together they create a more flexible relationship with thoughts

Facing Fear Through Values

* Identify what you value more than your fear

* Use values to guide action even when anxiety is present

* Model courage for children by not avoiding what scares us

Key Quotes

On making room for natural anxiety:

"Of course, of course you're a parent. You're going to feel anxious about these things. And feeling anxious in and of itself is not a bad thing. It's not a problem that we have to get rid of."

On the power of small daily practices:

"If I can just remember that once a day, I think that that can be a big deal... the thoughts that my mind is telling me aren't necessarily true, and they're probably more helpful ways of looking at things."

On self-compassion in mental health:

"I think it's really one of the main things I want to do... it's just really wanting people to go easier on themselves, you know, like to not be overly critical of themselves and especially in the area of their own mental health."

Daily Reset Strategies

* Keep practices brief (1-2 sentences)

* Focus on awareness and perspective shifts

* Make the book/practice visible in your environment

* Don't aim for perfection—consistency matters more

About Dr. Seth Gillihan

Dr. Seth Gillihan is a licensed psychologist, host of the Think Act Be podcast, and author of multiple books on mindfulness and CBT. He completed his doctorate at the University of Pennsylvania and has been in private practice since 2012. His latest book, Your Daily Reset, provides 366 brief exercises combining cognitive behavioral therapy techniques with practical daily applications.

Dr. Reid on Instagram: @jenreidmd and LinkedIn and her upcoming book, Guilt Free.

Thanks for listening to The Reflective Mind podcast and reading A Mind of Her Own! Subscribe for free to receive new posts and learn about upcoming book events.

Also check out Dr. Reid's regular contributions to Psychology Today: Think Like a Shrink.

Seeking a mental health provider? Try Psychology Today National Suicide Prevention Lifeline: 1-800-273-8255Dial 988 for mental health crisis supportSAMHSA's National Helpline - 1-800-662-HELP (4357)-a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.Disclaimer:The views expressed on this podcast reflect those of the host and guests, and are not associated with any organization or academic site.The information and other content provided on this podcast or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. All content, including text, graphics, images and information, contained on or available through this website is for general information purposes only.If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this website, blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services (911) immediately. You can also access the National Suicide Help Line at 1-800-273-8255 or call 988 for mental health emergencies.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit amindofherown.substack.com

A Mind of Her Own

Episodes

Your Daily Dose: Bite-Sized CBT Strategies