Dr. Z.

05/14/2026

Are you holding back from doing something that is important to you? If so, then ask yourself - If I take this action, will it bring me closer to my values? And if it will, then maybe it's time to figure out what that first small step towards it looks like.

If this is something you need help with visit my playing-it-safe blog: https://www.thisisdoctorz.com/playing-it-safe-blog/

05/13/2026

05/12/2026

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Learn more and sign up: https://courses.thisisdoctorz.com/act-beyond-perfectionism

05/08/2026

🛑 Resist the urge to do more and ask yourself this instead:

❓ Am I working hard to protect myself from failure?
❓ Am I following a belief that i must do more?
❓ Or am I chasing a particular outcome rather than being focused on the process of working towards that outcome?

If you are doing any of these then its time to unpack the roots of your procrastinating behaviors - learn more on my podcast: https://www.thisisdoctorz.com/playing-it-safe-podcast/

05/05/2026

To be human is to feel discomfort!

Read more here: https://www.thisisdoctorz.com/to-be-human-is-to-feel-discomfort/

04/30/2026

💌 All of my self-help courses include access to a private platform where you can post questions or comments for me and get a reply within 24 hrs.

Start today at courses.thisisdoctorz.com

04/28/2026

One of the most empowering processes of the ACT model is its focus on values-based living. Instead of letting anxiety dictate your choices, ACT invites you to ask:

❓ What kind of person do I want to be?
❓ What do I care about, deep down?
❓ What small step can I take today that’s in line with my values?

Living according to your values doesn’t mean you’ll never feel anxious. It means you’re choosing actions that matter to you, while being anxious.

Read more on the blog and listen to the podcast I did with John-Paul Davies here: https://www.thisisdoctorz.com/the-intersection-of-anxiety-fear-and-human-experience-through-acceptance-and-commitment-therapy/

04/23/2026

Most people are waiting to feel confident before they act.

But confidence doesn’t come first.

We’re told to:
➡️ believe in ourselves
➡️ trust ourselves
➡️ visualize success

But if you don’t actually feel that way… you don’t need to force it.

You can still take action.

Your mind will doubt and look for certainty because that’s what it does.

The question is:
What step are YOU willing to take today, even with that doubt?

Action builds confidence.

Read the blog post here: https://www.thisisdoctorz.com/believing-in-yourself-is-an-overrated-statement/

04/21/2026

⚠️ It's easy to be tempted by avoidance because it offers a quick fix to something uncomfortable BUT this example shows why it is not the answer you are looking for!

By avoiding one thought or feeling, we are also missing out on other elements of life that are important to us because everything we do is connected, just like the chain.

Read more about values based exposures on my blog: https://www.thisisdoctorz.com/facing-your-fears-using-exposure-skills/

I really hope that it helps you get better at facing all the stuff that is scary and anxiety provoking!

04/17/2026

Think about it - Building a life worth living is about doing what we care about.

Building a life based on fear is doing what feeds into fear.

Which one are YOU doing?

04/14/2026

Processing sounds healthy, intentional, and even therapeutic. 👀

But here's the truth: you cannot process something that hasn't happened yet.

That's playing-it-safe. Staying in your head instead of stepping into your life.

Naming worry accurately is the first step to stop relying in those familiar playing-it-safe moves.

Subscribe to my newsletter and receive tips on how to deal effectively with anxiety, worries, fears, and all types of playing-it-safe moves that keep you living in your head.

Click here: https://www.thisisdoctorz.com/playing-it-safe-newsletter/