『PLAYING-IT-SAFE』のカバーアート

PLAYING-IT-SAFE

PLAYING-IT-SAFE

著者： Dr. Z. - Patricia Zurita Ona Psy.D.
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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. 個人的成功 心理学 心理学・心の健康 自己啓発 衛生・健康的な生活
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  • 105. Acceptance vs. Resignation: What Most People Get Wrong

    105. Acceptance vs. Resignation: What Most People Get Wrong
    2026/08/11
    You've been calling it acceptance. But, if your world has gotten quieter, smaller, and safer since the painful thing happened, that might be resignation.In this episode, Dr. Z tackles one of the most confusing distinctions in ACT: the difference between acceptance and resignation.If you've been thinking repetitively about a past loss, failure, or regret (going back over it, telling yourself you're learning from it, then finding yourself in the exact same loop tomorrow), this episode is for you.You'll leave with a clear understanding of what acceptance actually is (and is not), and a concrete four-step practice you can use today.What you will learn:The exact difference between acceptance and resignation — and why they feel the same from the insideWhat the war against your anxiety is actually costing you — and what changes when you stop fighting itWhy you don't have to wait for the pain to go away before taking values-based actionResources:Playing-It-Safe Questionnaire (free, 5 minutes): https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ACT Workbook for the Anxious Procrastinator: https://a.co/d/gAR36j9Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors: https://amzn.to/3xT7j0TFree Audio Guide on ACT for High-Achieving Behaviors: https://proud-snow-5694.ck.page/73a2c1b566Dr. 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 266,000 views.If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one._______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.
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    14 分
  • 104. Waiting for the Good Option: The Playing-It-Safe Trap

    104. Waiting for the Good Option: The Playing-It-Safe Trap
    2026/08/04

    You're not missing information. You're missing a different question.


    This episode is for anyone sitting inside an impossible decision, one where every option feels wrong, the pros-and-cons list has been rewritten twelve times, you've talked to everyone you trust, and you still can't move.


    Your mind wasn't built for situations where both choices cost you something you care about. More deliberation isn't the answer, it's the trap. And there is a question that cuts through all of it. Not "what's the right choice?", but "what do I want to stand for here?"


    Resources mentioned:


    • Values-Based Review (free): https://proud-snow-5694.ck.page/d2a5e77ba3
    • ACT for Indecisiveness course: https://courses.thisisdoctorz.com/how-to-shift-from-indecisiveness-into-action
    • Playing-It-Safe Questionnaire (free): https://www.thisisdoctorz.com/playing-it-safe-questionnaire/


    Dr. 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 266,000 views.


    If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one.

    _______


    STOP LETTING ANXIETY MAKE YOUR DECISIONS


    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 START:


    1. 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.
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    19 分
  • 103. Drop the Crutch: How "Safety Behaviors" Keep You Anxious

    103. Drop the Crutch: How "Safety Behaviors" Keep You Anxious
    2026/07/28

    She was at every party. But she was never fully in the room.


    Safety crutches, the subtle playing-it-safe moves that keep anxiety temporarily quiet, look nothing like avoidance. You're showing up. You're present. But you're also carrying a shield. And the shield is costing you every moment of real connection you're trying to build.


    This episode is for anyone who has ever walked into a situation with a plan already in place to feel less exposed — and wondered why the situation still felt so far away.


    In this episode, you will learn:


    • What safety crutches actually are and why they look like coping but function like avoidance
    • Why Paul Salkovskis's research on safety behaviors shows that the relief is borrowed — and what you're borrowing against
    • What research on psychological flexibility reveals about why fighting anxiety makes it louder
    • ACT skilsl for dropping subtle safety behaviors, one small moment at a time
    • What your specific safety crutch is almost certainly protecting, and why that thing matters


    Resources mentioned:


    • Playing-It-Safe Questionnaire: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/


    About Dr. Z: Dr. 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 265,000 views.


    If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one.

    _______


    STOP LETTING ANXIETY MAKE YOUR DECISIONS


    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 START:


    1. 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.
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    16 分
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