When the mind feels crowded — with worries, doubts or intrusive thoughts — it can be hard to find calm or clarity. These thoughts are far more common than many people realise, whether they appear as part of anxiety, OCD or simply everyday life.

In this episode of The Choice Space, Dr Lee David speaks with CBT therapist Josh Munn about how to find space when your mind feels busy. They explore why intrusive thoughts arise, how they can pull us into loops of rumination or self-checking, and what helps us step back, respond kindly and focus on what truly matters.

The conversation offers clear explanations, relatable examples and a Choice Pause led by Josh — a short grounding practice called Dropping Anchor that you can use whenever thoughts start to spiral.

Highlights & key moments

00:00 Opening reflections – compassion first and one small values-based action
00:46 Intrusive thoughts – myths, maintenance loops and why response is key
01:53 Understanding the journey – early work with anxiety and OCD and supporting others to feel understood
06:02 How fears become sticky – and the unhelpful cycles that follow
07:03 Mental compulsions – rumination, analysing, checking feelings and seeking reassurance
08:11 How worry and doubt can block presence and joy in relationships
11:45 Why pushing thoughts away can make them stronger
12:20 How attention reinforces what the mind focuses on
15:16 Making space – noticing thoughts and choosing what matters most
18:43 The Choice Pause – Dropping Anchor grounding practice
27:19 Seeing thoughts as thoughts – not facts or commands
36:36 Closing reflections

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. She is the founder of The Choice Space therapy and wellbeing hub, and a podcast host sharing evidence-based tools for self-doubt, stress and everyday decision-making. Lee has written books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family.
You can find Lee on Instagram, TikTok, and LinkedIn. You can find more about her books and wellbeing courses here.

About the guest

Josh is a CBT, EMDR and ACT therapist with a deep passion for supporting people living with anxiety, OCD and ADHD. He sees therapy as more than symptom reduction — it’s about helping people reconnect with their values, find freedom from unhelpful cycles and build lives that feel meaningful. Josh brings warmth, curiosity and genuine care to his work, sharing insights and practical tools to make evidence-based strategies more accessible to those who need them. You can connect with Josh via instagram and TikTok or through his website.

Reference

Hinuma S et al. Front Psychiatry. 2025;16:1520496

When life changes — through serious illness, trauma or invisible disability — it can feel like the ground has shifted beneath us. In this powerful episode, Dr Lee David speaks with Dr Amrita Sen Mukherjee about her journey through diagnosis, grief and identity loss, and how she found strength, self-compassion and a renewed sense of purpose.

They explore the concept of post-traumatic growth, what it means to find yourself again and how aligning your choices with your values – even in small ways – can create a new, more authentic path forward.

Amrita speaks with honesty about the stigma of hidden disability in medicine, the fragility of being disbelieved, and the empowering process of reclaiming her story through research, coaching and connection.

Whether you’re living with an invisible illness, supporting someone who is, or a clinician supporting others, this episode is a gentle reminder that healing isn’t about returning to who you were – it’s about discovering who you are now.

What we cover

00:00 Connection, courage and self-worth
01:51 Finding meaning and rebuilding life after illness
04:43 Becoming the patient – facing vulnerability and identity change
07:24 The emotional impact of being unseen and disbelieved
10:46 Grief, acceptance and the strength that follows loss
13:11 Naming experiences – how words reduce shame and restore confidence
14:50 The Choice Pause – the values compass
16:32 Post-traumatic growth, recovery and purpose
19:22 The linear flow – staying centred on what matters when life feels turbulent
25:29 Everyday choices – protecting energy and setting healthy limits
28:50 Finding support – the power of connection and understanding
33:57 Closing reflection – courage, compassion and choosing what matters most

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. She is the founder of The Choice Space therapy and wellbeing hub, and a podcast host sharing evidence-based tools for self-doubt, stress and everyday decision-making. Lee has written books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family.
You can find Lee on Instagram, TikTok, and LinkedIn. You can find more about her books and wellbeing courses here.

About the guest

Dr Amrita Sen Mukherjee is a GP, positive psychology practitioner, coach and disability advocate whose work focuses on post-traumatic growth and invisible disability. Her research explores how doctors find growth after life-changing illness, and she leads national advocacy for inclusion through her role as co-chair of the Disabled Doctors Network. Recognised with awards from the University of East London, the RCGP and Pulse magazine, she combines clinical expertise with a compassionate, human approach to recovery and wellbeing.

Listen to her TEDx talk. You can find her research here.

You can contact her at LinkedIn and Your Wellbeing Doctor

FB /Insta: @yourwellbeingdoctor X: @yourwellbeingdr

What changes when we stop trying to fit in and start allowing ourselves to be who we really are? In this episode of The Choice Space Podcast, Dr Lee David talks with Liz Evans, The Untypical OT – occupational therapist, parent and advocate for neurodivergent families. They explore how to live authentically with dyslexia, the emotional impact of late diagnosis and the sense of relief that comes from finally understanding yourself.

They discuss how masking, perfectionism and shame can take hold when differences go unrecognised – and how self-acceptance, humour and simple strategies can restore balance. Liz shares her personal journey from struggle to strength, and the lessons she’s learned about parenting, belonging and building a life that works with, not against, the way her brain works.

A compassionate, grounded conversation for anyone learning to drop the mask and embrace difference – in themselves or someone they love.

What we cover

• Why late diagnosis brings relief, anger and unexpected grief
• The hidden toll of masking on mental health
• The shift to self-understanding and acceptance
• Practical tools to make everyday life easier
• Humour and flexibility in family life
• Letting go of perfection and owning strengths
• Belonging in neurodivergent communities

Key moments

00:00 Emotional rollercoaster of late diagnosis
02:40 What occupational therapy really means
06:33 Why joy and fun are essential occupations
10:12 Masking and shame
19:37 The Choice Pause – connection and acceptance
23:08 How honesty builds trust and connection
26:48 Anger and grief that come with understanding
32:27 Belonging, community and self-acceptance
38:29 Everyday tools to lighten the cognitive load
40:23 Two simple choices to carry forward

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. She is the founder of 10 Minute CBT and a podcast host sharing evidence-based tools for self-doubt, stress and everyday decision-making. Lee has written books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family.
You can find Lee on Instagram, TikTok, and LinkedIn. You can find more about her books and wellbeing courses here.

About the guest

Liz is a dyslexic solo parent in a neurodiverse family and an occupational therapist. She helps neurodivergent parents protect against burnout through a neuroaffirming, trauma and sensory-responsive lens, supporting a shift from survival and overwhelm to greater calm and capacity. You can find Liz on Facebook, Instagram, and LinkedIn. She’s also the host of The Untypical Parent Podcast, for neurodivergent families finding their own way of doing things differently.

References

• J Child Psychol Psych 2025;66:1065
• Aust J Psychol 2024;76:2399114