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PODCAST

Your Therapy guide

Dr Mohammadrasool Yadegarfard

Your Therapy Guide is a podcast series created and hosted by Dr. Mohammadrasool Yadegarfard, a therapist dedicated to making the therapeutic process clear, understandable, and less intimidating.In each short, practical episode, Dr. Yadegarfard answers the most common questions his clients ask when they begin their journey. From understanding what therapy is and how it works to setting goals and navigating the stages of change, this podcast provides you with a trusted guide and valuable tools.This

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All Episodes

12:17

Grounding Techniques — How to Anchor Yourself in the...

Your Therapy guide ·

2025/11/22

When anxiety rises, emotions surge, or your mind begins to race, grounding techniques can help you return to safety, clarity and control. In this episode, Dr. Yadegarfard explains what grounding really is, why it works, and how to use it effectively in your daily life and during therapy.You’ll learn:• What grounding techniques are and the science behind them• The difference between physical, mental and emotional grounding• Simple grounding practices you can use anywhere• Why grounding is NOT about

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10:09

The Power and Pitfalls of Self-Help

Your Therapy guide ·

2025/11/15

Self-help books, podcasts and videos can be incredibly supportive on your mental health journey — but they can also become overwhelming, confusing or even discouraging when used without guidance.In this episode, Dr. Yadegarfard explains why self-help often feels powerful at first, why it sometimes leaves people feeling “stuck,” and how to use self-help resources in a way that genuinely supports your growth rather than pressures you.You’ll learn:• The psychology behind why self-help works for many

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11:21

Naming What You Feel — Understanding Bodily...

Your Therapy guide ·

2025/11/08

Have you ever struggled to describe what you feel in your body when you’re anxious, sad, or overwhelmed?In this episode, Dr. Yadegarfard explores the essential but often-overlooked skill of noticing and naming your bodily sensations — a cornerstone of emotional awareness and recovery.Many people can describe their thoughts or emotions, but not the physical sensations that come with them. Yet your body sends the first signals that something is happening long before your mind puts it into words

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11:18

The Power of Breathing — How Oxygen Calms the Mind...

Your Therapy guide ·

2025/11/01

When anxiety rises, your breathing changes — often before you even notice.In this episode, Dr. Yadegarfard explores the fascinating science behind breath, oxygen, and the nervous system, showing how something as simple as slowing your breath can calm your mind and support long-term recovery.You’ll discover why over-breathing can make anxiety worse, how oxygen and carbon dioxide balance affects your brain, and learn a set of gentle, evidence-based techniques — including the physiological sigh, box

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10:22

Hot, Cold, Calm — Regulating Your Body to Regulate...

Your Therapy guide ·

2025/10/25

Have you ever noticed how being overheated makes you irritable, or how a cool breeze instantly calms you? In this episode, Dr. Yadegarfard explores the fascinating science of body temperature and emotion regulation — and how simple temperature-based practices can directly support your mental-health recovery.You’ll learn how your nervous system responds to temperature changes, why cooling or warming the body influences your emotions, and how you can use this mind-body connection to reduce anxiety,

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8:19

Taking Medication Towards Recovery — What It Really...

Your Therapy guide ·

2025/10/18

Considering antidepressants or other medication for your mental health can feel overwhelming. In this episode, Dr. Yadegarfard breaks down what taking medication really means for your recovery — when it can help, how it works, and how to talk to your GP or psychiatrist about your options. You’ll learn how medication and therapy can work together, how to ask the right questions, and how to make informed, confident choices without stigma or fear.You’ll learn:• How antidepressants and other medications

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7:13

Talking to Your GP About Mental Health — A...

Your Therapy guide ·

2025/10/11

Episode 21: Talking to Your GP About Mental Health — A Step-by-Step GuideDescription:It can feel intimidating to talk to your GP about your mental health — but you don’t have to do it alone. In this episode, Dr. Yadegarfard explains why your GP is a key part of your mental health journey and walks you through how to prepare for the conversation, what to say, and what to expect. You’ll learn practical, evidence-based strategies to help you communicate clearly and confidently, plus examples of phrases

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7:13

Nourish Your Mind — The Link Between Diet and Mental...

Your Therapy guide ·

2025/10/11

Episode 20:Nourish Your Mind — The Link Between Diet and Mental Health:Have you ever noticed how your mood changes after a meal—or when you skip one? In this episode, Dr. Yadegarfard explores the science behind the powerful connection between nutrition and mental health. You’ll learn how your gut and brain constantly communicate, why hydration and balanced blood sugar are crucial for emotional stability, and how certain nutrients fuel your brain’s capacity to heal. This episode bridges the gap

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6:58

Exposure vs. Avoidance: Understanding Your Coping...

Your Therapy guide ·

2025/10/03

Have you ever struggled to stop procrastinating or avoiding stressful situations? Dr. Yadegarfard breaks down the two most fundamental human responses to stress: Avoidance and Exposure. This episode explains how avoidance offers a tempting short-term fix but acts as a long-term trap. It grounds the discussion in the Fight, Flight, or Freeze mechanism, emphasizing that these automatic responses are neither good nor bad. Crucially, you'll learn that the goal of therapy is to gain conscious control to

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7:01

How Do I Know I’m Making Progress in Therapy?

Your Therapy guide ·

2025/10/03

How do you prove your therapy is working when progress feels slow? Dr. Yadegarfard addresses this common question by introducing evidence-based ways to evaluate your improvement. Learn how the CBT model and structured measurement provide clear, undeniable proof of change. She breaks down the four key areas where you can track progress and explains how therapists use standardized tools like PHQ-9 and GAD-7 to ensure your treatment is effective.You'll learn:Why progress is a gradual trend, not a

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6:34

Setting Up SMART Goals for Therapy

Your Therapy guide ·

2025/09/28

You know goals are important for therapy, but how do you actually set them? Dr. Yadegarfard breaks down the powerful SMART framework and shows you how to apply this strategic tool to your mental health journey. Stop relying on vague hopes like "I want to be happier" and learn how to create a clear, actionable, and measurable roadmap for change. This episode is essential for maximizing your progress in therapy.You'll learn:How to turn a vague goal (e.g., "be less stressed") into a clear, measurable

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6:24

Human Forgetfulness: Overcoming Memory Bias

Your Therapy guide ·

2025/09/28

Have you ever struggled to remember a single positive thing that happened on a bad day? Dr. Yadegarfard dives into one of the most powerful cognitive traps: Memory Bias. This bias causes your brain to selectively remember negative events, fueling anxiety and depression, and even causing you to forget the valuable insights and homework from your therapy sessions. Learn how to actively retrain your brain to create a balanced, evidence-based view of your life.You'll learn:What a cognitive bias and

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6:16

Episode 15: The First Therapy Session: What to Expect?

Your Therapy guide ·

2025/09/20

Thinking about going to therapy but feeling nervous? This episode is for you. Dr. Yadegarfard walks you through what to expect in the first therapy session, addressing common fears and reassuring listeners that taking this step is a sign of immense strength. Learn why the first session isn't a race, how to know if a therapist is a good fit, and what essential topics will be covered. This guide helps you feel prepared and empowered to begin your therapy journey.You'll learn:What to expect in the

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7:33

Episode 14: Labels, Not Boxes: Understanding Mental...

Your Therapy guide ·

2025/09/20

What's the difference between feeling stressed and having a mental health disorder? Dr. Yadegarfard tackles this common and often confusing question. This episode brings clarity to the terms "mental health difficulty" and "mental health disorder," using a compassionate and practical approach. She discusses the pros and cons of a diagnosis and reassures listeners that therapy always focuses on treating the person, not the label.You'll learn:The difference between a mental health difficulty and a

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7:21

Episdoe 13: The Difference Between Thoughts and Emotions

Your Therapy guide ·

2025/09/20

In this episode, Dr. Yadegarfard breaks down the crucial difference between thoughts and emotions. Using simple, relatable analogies, she explains how understanding this distinction is a powerful first step in gaining control over your inner world. Learn how to identify the "script" playing in your mind and the "soundtrack" it creates in your body. This episode is a must-listen for anyone in therapy or considering it, offering practical, evidence-based tools to help you navigate your feelings and

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3:57

Episode 12: Online vs. In-Person Therapy: Which Is...

Your Therapy guide ·

2025/09/13

Welcome back to Your Therapy Guide. In this episode, Dr. Yadegarfard helps you decide between online and in-person therapy. He breaks down the pros and cons of each and explains why his own private practice is exclusively online.You'll learn:The benefits of meeting in a dedicated, in-person therapy space.The convenience and accessibility that online therapy offers.The most important factor for success: the quality of the therapeutic relationship, regardless of the medium.This episode will help you

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4:41

Episdoe 11: The Power of Your Truth: Why Honesty in...

Your Therapy guide ·

2025/09/13

Welcome back to Your Therapy Guide. In this episode, Dr. Mohammadrasool Yadegarfard discusses one of the most vital foundations of therapy: trust and honesty. He explains why being open with your therapist is not about judgment, but about giving us the most accurate map to your healing.You'll learn:Why a therapist relies entirely on your self-report.How holding back information can make therapy less effective.The empowering truth that your vulnerability is your greatest tool for change.This episode

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5:32

Episode 10: Control vs. Out of Control: The Key to...

Your Therapy guide ·

2025/09/13

Welcome back to Your Therapy Guide. In this episode, Dr. Yadegarfard explains the key to a more empowered life: understanding the difference between what is in your control and what is not. He debunks the myth that we can control our thoughts and emotions and reveals the powerful truth about what we can control—our response.You'll learn:The difference between things that are out of your control (the past, other people's actions) and things that are in your control (your responses).Why we can't

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4:23

Episode 9: The Real Work of Therapy: The Importance...

Your Therapy guide ·

2025/09/06

Welcome back to Your Therapy Guide. In this episode, Dr. Yadegarfard explains the surprising and crucial role of homework in therapy. We use a musical analogy to explain why the real work of change happens outside of our sessions, not just during them.You'll learn:Why therapy homework is nothing like school homework.The kinds of skills and behaviors you can practice in your daily life.How your efforts between sessions are essential for building lasting change.This episode will change the way you

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6:34

Episode 8: The Therapy Journey: From Assessment to...

Your Therapy guide ·

2025/09/06

Welcome back to Your Therapy Guide. In this episode, Dr. Yadegarfard provides you with a detailed map of the therapy journey, so you know exactly what to expect. We use the iceberg analogy to explore the three main stages of therapy: assessment, formulation, and intervention.You'll learn:Why we must first build a stable foundation before diving deep into past experiences.The importance of formulation, a shared understanding of your problems.How intervention is a collaborative process that requires

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