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

What would change if you gave yourself permission — to rest, to say no, to ask for help or to feel what you truly feel?

In this episode of The Choice Space Podcast, Dr Lee David talks with psychiatrist and therapist Dr Caroline Walker, founder of The Joyful Doctor and author of Permission: How to Feel, Heal and Thrive in a Challenging World. They explore why many people struggle to give themselves permission to prioritise their needs, emotions and boundaries — particularly in high-pressure settings like healthcare.

The discussion highlights the importance of acknowledging and allowing the full range of emotions, setting boundaries that support wellbeing, and practising self-acceptance. Dr Walker offers practical ways to begin giving yourself permission in daily life, encouraging a more balanced and sustainable approach to wellbeing.

This is a thoughtful, practical conversation for anyone who finds it easier to care for others than themselves.

What we cover
· The hidden power of permission — and how to reclaim it for yourself
· How culture, upbringing and role-modelling shape everyday choices
· Practising saying no and asking for help in small, safe steps
· Permission to feel: space for anger, sadness or fear without overwhelm
· Cognitive load, HALT and why constant information drains energy
· Finding your own path to self-care rather than following “shoulds”
· Standing in the centre of the whirlwind — staying calm when life feels full

Key moments

00:00 What permission is and why it keeps showing up in clinical work
07:20 From rigid rules to flexible, values-led choices
10:20 HALT-C and naming needs in the moment
12:40 Cognitive load, phones and replenishing vs draining “rest”
15:30 Personal fit: designing wellbeing your way
21:45 Saying no and building boundary “muscle” safely
31:45 Negotiating at home: problem-solving without losing the why
33:45 Meeting emotions without being swept away
38:22 Two permission-based choices to use today

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. 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. And you can find more about her books and wellbeing courses here.

About the guest

Dr Caroline Walker is a psychiatrist, therapist, speaker, trainer, writer and coach. She is founder of The Joyful Doctor – supporting overworked and under-appreciated doctors to move beyond ‘just existing’ and take steps towards a happier, healthier and more fulfilling life and career, free from fear or judgement. She lives in Kent with her family and is an international role model for doctors with mental health challenges.

She is author of the book Permission: How to feel, heal and thrive in a challenging world, drawing on personal experience, professional insight and stories from her doctor-patients to offer a compassionate guide to better mental health

What happens when achievement stops feeling fulfilling and starts draining every ounce of energy? In this powerful conversation, former paediatrician Dr Jess Morgan joins Dr Lee David to explore the hidden early signs of burnout, why it can be so hard to slow down and how to rediscover a more sustainable way of living and working.

Jess shares her personal journey from NHS medicine through burnout and beyond – describing the subtle warnings she missed, the “hero narrative” that kept her pushing harder and the identity shift that came when she stepped away from clinical practice. Together we look at:

• Spotting the signs early: loss of joy in everyday pleasures, creeping cynicism, relentless mental overdrive and the urge to stay busy to avoid uncomfortable feelings
• The hero trap: how perfectionism, people-pleasing and proving ourselves can feed exhaustion and make it harder to set limits
• Redefining identity: moving beyond professional labels and reconnecting with different parts of ourselves – the playful, creative, reflective sides that help us stay whole
• Practical ways forward: therapy, supportive colleagues, setting and keeping boundaries, and small positive rituals that bring back energy and meaning

Lee and Jess also discuss the bigger picture: how compassionate leadership, realistic workloads and role-modelled balance at work can protect wellbeing far more than token gestures.

This episode includes The Choice Pause – What Matters, a short guided practice to help you breathe, notice and make space for what’s important.

Whether you’re feeling stretched thin or simply want to prevent burnout, this conversation offers grounded insight and gentle, doable steps:

• Start tiny – even 10 minutes of joy or stillness counts
• See “no” as a doorway to a deeper “yes” for what truly matters
• Listen with compassionate curiosity to the different parts of yourself and what each needs

If you’ve ever wondered how to slow down without losing who you are, this episode will help you reclaim energy, choice and a more balanced way to live and work.

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. 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. And you can find more about her books and wellbeing courses here

About the guest

Dr Jess Morgan has carved out a flexible and varied career that incorporates many of her different interests. She worked as an NHS paediatrician for over ten years before leaving clinical medicine in 2019 and retraining as a primary teacher. Alongside her work in the primary education sector, Jess is a speaker, writer and facilitator, using both expertise and lived experience to lead national change and improve the wellbeing and working lives of health professionals. More than anything though, Jess is a wife and a mum and loves nothing more than a wet and windy walk with her family or pulling on a wetsuit and diving into a lake.

Reference

Tang VL et al. Sci

In this episode
Dr Lee David is joined by psychologist Dr Lindsey Roberts to explore how perimenopause and ADHD intersect — from burnout, sleep disruption and emotional swings to masking, hyperfocus and the boom-and-bust cycle. Lindsey shares her late-diagnosis story, the role of joy, creativity and time outdoors, and why flexible, person-centred workplace support matters. Together they look at practical ways to protect energy — pacing, varied forms of rest, planning supports and compassionate self-talk — alongside the value of joined-up menopause and ADHD care.

Who this episode supports
Anyone navigating perimenopause (with or without an ADHD diagnosis), colleagues and loved ones who want to understand, clinicians supporting wellbeing, and leaders building flexible, neuro-inclusive teams.

What we cover

• Perimenopause and ADHD: why the overlap matters, and why midlife can raise new diagnoses
• Burnout, boom-and-bust & masking: how hyperfocus and “pushing through” backfire
• Work that works: autonomy, flexible hours and portfolio careers that protect energy
• Rest that actually rests: different “zones” so our thinking brain can switch off
• Food, planning & fatigue: easing cognitive load on low-capacity days
• Self-talk & acceptance: from harsh criticism to neutral acceptance and kinder structure
• Two-track care: joined-up menopause support alongside effective ADHD care

Key takeaways

• Support both tracks. Menopause care and ADHD care are distinct yet interconnected.
• Boundaries for hyperfocus. Creativity thrives with planned pauses and recovery.
• Rest is not the same as stop. Choose the rest your brain needs today.
• Make life easier on hard days. Prepare defaults and simple routines.
• Soften the inner voice. Swap self-blame for neutral acceptance and gentle structure.

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. 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. And you can find more about her books and wellbeing courses here

About the guest

Dr Lindsey Roberts is a Chartered Psychologist with over 20 years of experience in the health and neuropsychology sectors having worked across the NHS, academic, pharmaceutical industry and the charitable sectors in teaching, research and knowledge exchange. Lindsey loves to make a difference to people’s quality of life whether through one-to-one support or tailored interventions that spread to support many. To-date, Lindsey has brought in, or been a part of a team, who have brought in just under £2m in research grant funding for applied research in healthcare.

Share & follow

If this conversation was helpful, please follow, rate and share with someone who might value the space. It helps others find the podcast.

Reference

Chapman L, Gupta K, Hunter MS et al. J Atten Disord. 2025;29:706. doi:10.1177/10870547251355006

In this engaging conversation, Lee and Dr Nik Kendrew delve into self-doubt, the complexities of imposter syndrome and the pressures of perfectionism. They explore practical strategies for managing anxiety, the importance of focusing on the process rather than the outcome, and the value of community and connection in overcoming challenges. Through personal anecdotes and insights, they highlight the significance of self-compassion and the power of small choices in fostering personal growth and resilience.

Takeaways

• Imposter feelings are common and can affect anyone.
• Self-doubt often leads to procrastination and inaction.
• Breaking tasks into smaller steps can reduce overwhelm.
• Focusing on the process rather than the outcome is key.
• Mindfulness techniques can help manage anxiety.
• Recognizing emotional states is crucial for self-awareness.
• Community support can alleviate feelings of isolation.
• Embracing imperfection can lead to greater creativity.
• Small choices can lead to significant changes over time.
• Self-compassion is essential in managing stress and expectations.

Chapters
00:00 Understanding Imposter Feelings
05:20 The Challenge of Starting New Projects
10:43 Overcoming Procrastination and Perfectionism
17:44 The Importance of Enjoying the Process
21:48 Navigating Self-Doubt in Professional Settings
25:07 Coping Mechanisms and Brain Space
25:43 Understanding Emotional Curves and Threat Brain
27:38 Finding Calm Amidst Stress
29:39 Self-Awareness and Functioning Well
31:45 Joyful Activities and Micro-Steps
32:40 Mindful Commuting and Self-Care
35:52 Connecting Through Shared Experiences
39:05 Values and Purpose in Podcasting
42:00 Overcoming Perfectionism and Embracing Process
44:45 Making Choices and Taking Action

Sound bites
"We often focus on the one negative feedback."
"It's about building allies in the workplace."
"There's no such thing as failure, only learning."

About Dr Lee David
Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. 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. And you can find more about her books and wellbeing courses here

About Dr Nik Kendrew
Nik is a GP partner in Kent and former GP trainer with a long-standing interest in how media shapes health behaviour. He believes well-informed medical content can support both the public and busy clinicians, and works to challenge misleading advice online. Nik has appeared on the BBC, ITV and Channel 4’s Steph’s Packed Lunch, is resident GP on Boom Radio and hosts the podcast Boggled Docs. Away from work he enjoys running, spin and cardio HIIT, as well as cooking risotto and making pizza in his home oven.

Reference
Bravata DM et al. Prevalence, predictors, and treatment of impostor syndrome: a systematic review. J Gen Intern Med. 2020;35(4):1252-1275.

In this short trailer episode, I’m introducing The Choice Space — a podcast for busy people who want to pause, reset and make wiser choices in the middle of everyday life.

You’ll get a flavour of what’s coming — from solo episodes to expert interviews — all grounded in real-life experience, clinical insight and tools that actually work. And we'll discover how even a small pause can open up more freedom, clarity and direction — especially when life feels full or overwhelming.

Whether you're listening on the move or taking five minutes to yourself, I hope this space helps you breathe, reflect and take your next step with intention.