Christmas is often portrayed as joyful and effortless, yet many families experience something far more complex. Sensory overload, disrupted routines and shifting expectations can build pressure quickly, and for neurodivergent families these challenges can be especially pronounced. Old roles and stories can also resurface, adding emotional weight to a time that comes with more noise, movement and change than usual.

In this episode, Dr Lee David speaks with Dr Lucy Rigley – clinical psychologist and specialist in neurodivergence and family wellbeing – about why Christmas can feel demanding and the small, workable choices that can make it easier.

They explore sensory differences, routine changes, how family dynamics can intensify at this time of year and why preparation and acceptance can ease overwhelm. Lucy offers practical ways to balance different needs within a household, communicate with wider family members and create traditions that support wellbeing rather than trying to match external expectations.

This is a conversation about understanding real needs within a family – and letting go of pressure so there is more room for calm, connection and authenticity in a season that can feel busy for everyone.

Highlights & key moments

00:00 Introduction – why Christmas brings hidden pressures
00:36 The sensory load of the festive season
07:15 Balancing varied needs within a neurodivergent household
10:38 Co-regulation and why adults’ wellbeing shapes the day
14:25 Future-you planning and small choices that ease pressure
17:02 Involving children in problem-solving and creative ideas
18:27 Social media, comparison and finding people who get your life
23:21 Authenticity over perfection – celebrating real family moments
28:36 Communicating with wider family without escalating conflict
34:43 Naming disappointment and making space for mixed feelings
36:18 Routines, safe spaces and reducing festive demands
39:14 Choice Space Takeaway – acceptance and preparation for calmer days

About the guest

Dr Lucy Rigley is a clinical psychologist, therapist, trainer and lecturer with over a decade of experience supporting people and organisations around mental health and neurodivergence. After working in the NHS since 2013, Lucy now runs an independent practice offering therapy, assessment and consultation for children, families and neurodivergent people. Her work focuses on autism, ADHD, trauma and parenting – helping individuals, families and systems such as schools to understand needs with compassion. Alongside clinical work, Lucy lectures and trains practitioners, and is committed to making psychology accessible through workshops and community projects, including parent wellbeing sessions in play cafés.

You can contact Lucy via her website, Instagram (@drlucy.co.uk) or

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

In support of #NHSDAAD – NHS Domestic Abuse Awareness Day on 10 December 2025

Domestic abuse is an issue that affects people across every part of society – including those who work in healthcare. Many clinicians quietly carry experiences of fear, control or unpredictability while still showing up to care for others. Rates of domestic abuse are thought to be around three times higher in health professionals than in the general population, yet it can remain hidden and hard to talk about.

In this episode, Dr Lee David speaks with Dr Anoushka George – Manchester GP and member of a national advisory group improving domestic abuse awareness in healthcare – about the realities facing clinicians who are surviving abuse. Together they talk about why recognising what’s happening can be so difficult, how subtle patterns can build over time and the pressures that make it harder for clinicians to reach out for support.

They explore the role of shame, fears around judgement or professional reputation, worries about confidentiality and the internal pressure many clinicians feel to cope alone. They also discuss what can help: noticing early signs, keeping factual records, speaking with trusted people, accessing safe and confidential support and offering gentle conversations when we’re concerned about a colleague.

This is a compassionate, practical conversation about understanding the realities faced by health professionals living with domestic abuse – and about creating space for recognition, care and safer choices when someone feels ready.

About the guest

Dr Anoushka George is a GP in Manchester with a strong commitment to improving awareness and education around domestic abuse in healthcare. Since 2022, she has been part of a national advisory group working to highlight abuse within the healthcare workforce, and build collaboration across key organisations, including RCGP, NHS Practitioner Health, BMA, GMC, RMBF and IRISi. You can connect with her on LinkedIn.

Support and information about domestic abuse

Doctors Association UK: NHS Domestic Abuse Resources

Women’s aid

NHS Practitioner Health

Refuge

National Domestic Abuse Helpline

SafeLives

Bright Sky app

Phrida study

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

When the gut–liver–brain connection becomes disrupted, energy, mood and long-term health can all feel harder to sustain. Changes in the microbiome can influence immunity, inflammation and even how the brain processes stress. In this episode, Dr Lee David speaks with Professor Debbie Shawcross – hepatologist and leading researcher in chronic liver disease – about how the gut, liver and brain communicate and what helps this system stay in balance.

They explore the role of the liver, how the microbiome functions as a complex community and why diversity in diet, movement and daily habits matters. Debbie shares emerging research on the microbiome in chronic disease, including the PROMISE trial on faecal microbiota transplantation, and offers simple, realistic choices that can support metabolic health, mood and resilience.

This is a conversation about understanding the body’s interconnected systems – and how small, compassionate choices around food, alcohol and movement can strengthen wellbeing in meaningful ways.

Highlights & key moments

00:00 Introduction – the gut–liver–brain connection
01:53 Debbie’s background – from gastroenterology to microbiome research
04:04 The liver’s role – metabolism, detoxification and whole-body health
05:58 What the microbiome does – diversity, immunity and mental health
09:54 How antibiotics, diet and lifestyle shift microbial balance
11:15 Nutrition choices – fibre, colour and reducing ultra-processed foods
13:29 Alcohol – how it affects the gut, liver and mood
17:03 The impact of alcohol on sleep and emotional processing
18:30 Apples, pectin and supporting microbiome diversity
20:19 Choice Pause – tuning into your body
22:14 Research insights – repairing a ‘sick’ microbiome
24:00 Faecal microbiota transplantation – safety and potential benefits
26:46 Alcohol-producing bacteria and cravings
28:25 Small, affordable dietary changes that make a difference
32:03 Exercise – benefits for the microbiome, liver and mood
35:15 Micro-movements and reducing sedentary time
36:47 Final reflections – movement, mood and looking after the microbiome

About the guest

Dr Debbie Shawcross is Professor of Hepatology and Chronic Liver Failure at King’s College London and Consultant Hepatologist at King’s College Hospital. A specialist in hepatic encephalopathy and cirrhosis, she is EASL Secretary General, chairs the BSG Research Committee, and is Clinical Advisor to the British Liver Trust. Her research investigates the gut-liver-brain axis and microbiome in chronic liver failure, leading European trials of faecal microbiota transplantation, including the NIHR-funded PROMISE Trial. A long-standing advocate for gastroenterology training and mentorship, she has held key leadership roles with the BSG, Health Education England and charities supporting liver and digestive health.

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

When sleep becomes unpredictable, every part of life feels more difficult. Tiredness can drain patience, confidence and emotional steadiness – and for many adults, sleepless nights create a cycle of worry and frustration that’s hard to break. In this episode, Dr Lee David speaks with occupational therapist and CBT-i specialist Louise Berger about how adults can understand their sleep more clearly and make small choices that genuinely help nights settle again.

They explore what drives sleep, why it becomes difficult and how anxiety, over-effort and disrupted routines keep patterns stuck. Louise shares practical evidence-based strategies that support adult sleep – from resetting unhelpful habits to easing night-time worry and rebuilding confidence in the body’s natural rhythm.

This is a conversation about choice, change and compassion – recognising that sleep can improve, that pressure makes it harder and that adults deserve support without blame or rigid rules.

Highlights & key moments

00:00 Introduction – why adult sleep becomes difficult
03:28 What sleep does – physical, cognitive and emotional health
05:55 Why worry about sleep makes nights harder
07:20 Sleep quality – what it really means
10:00 Why night-time waking is normal
11:49 CBT-i explained – the science behind effective change
13:40 Stimulus control – resetting the bed–sleep connection
14:55 Scheduling sleep – why less time in bed can help
16:27 Sleep hygiene – what matters and what doesn’t
17:34 Common myths – blue light, screens and sleep stages
21:13 Practical boundaries – choosing what helps you wind down
24:30 Night-time worry – why the brain is different at 3am
27:03 Worry time – scheduling thinking with compassion
31:18 Stress and sleep – preventing long-term problems
36:08 Sleep trackers – why data can mislead
40:12 Choice Space takeaways

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

About the guest

Louise Berger is an Occupational Therapist specialising in sleep and leads the Insomnia Clinic at the Royal Surrey County Hospital – one of the few UK NHS services dedicated to insomnia treatment. She focuses on turning sleep science into practical

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

When sleep is broken, everything feels harder. Fatigue affects patience, confidence and emotional balance – and in early parenthood, rest can feel like a distant dream. In this episode, Dr Lee David speaks with sleep consultant and mum of three Caroline Jones about finding realistic, compassionate ways to support both infant and parent sleep.

They explore how small changes, shared support and self-trust can make a big difference – and why flexibility matters more than following fixed rules. Caroline shares practical ways to restore balance, from understanding sleep science to building healthy routines that work for each unique family.

This is a conversation about calm, confidence and connection – recognising that good sleep supports the whole family’s wellbeing and that every parent deserves rest without pressure or comparison.

Highlights & key moments
00:00 Introduction – when sleep struggles impact mental health
02:25 Caroline’s story – twins, exhaustion and discovery
05:29 The pressure cooker – coping with fatigue and finding freedom outdoors
06:52 Choice in parenting – trusting your instincts and finding what works
07:06 Evidence matters – what research really says about infant sleep
09:02 Sleep architecture – why broken sleep hits parents hardest
11:26 Permission to rest – why parental wellbeing supports connection
12:00 Attachment, security and sleep training – what the research shows
13:20 Making sense of sleep training methods and consistency
16:22 Parent anxiety, perinatal illness and emotional readiness
19:27 Why shared support and small changes make a big difference
22:35 Common myths – overtiredness and “sleep breeds sleep”
24:35 Following your baby’s cues and unique sleep needs
27:50 Sleep in older children – building confidence and security
31:44 Resilience and independence – loving choices at night
33:32 Choice Space takeaways – trust yourself, and rest is strength

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

About the guest

Caroline Jones is an OCN Level 6 Certified Sleep Consultant, mum of twins plus one, and self-confessed sleep geek. She supports parents with evidence-based, compa

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

When life changes – through a cancer diagnosis, treatment and the slow rebuild that follows – it can feel like a wave knocks you off your feet. In this episode, Dr Lee David speaks with Dr Darelle Gengasamy about the moment everything shifted, the surge of despair, the pull of purpose and the everyday choices that helped her find steadier ground.

They explore the shock of diagnosis, the need to find a next step, and how reconnecting with personal values can bring direction when life feels uncertain. Darelle speaks candidly about accepting help, the power of community during COVID lockdowns and how small acts of care helped her rediscover meaning and identity.

This is a conversation about adapting to change with compassion – finding strength through connection, curiosity and the courage to keep shaping life in new ways.

Highlights & key moments

00:00 The wave hits – shock, self-blame and anchoring to purpose
03:22 Hospital in lockdown – facing sepsis, uncertainty and isolation
05:00 Breaking bad news – the “wall of water” moment
07:18 Regaining power – “What’s the plan?” and saying yes to support
12:02 Threat, drive, soothe – why relentless doing needs balance
15:23 Receiving help – identity shifts and letting the village in
17:08 Values as compass – keeping family at the centre
19:44 Acts of service – small helps that rebuild confidence
23:01 The Choice Pause – Acceptance Pause practice
25:04 Recovery and reflection – rebuilding confidence after treatment
27:18 Flexibility and experimentation – workarounds, setbacks and new doors opening
32:49 Comparison trap and recognising your own needs
35:23 Protecting energy – permission to decline what overwhelms
37:16 Learning self-compassion – and why a supportive team matters

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

About the guest

Darrelle is an experienced GP with a passion for supporting mental health and wellbeing. She works as a GP and as a Lead Clinician with NHS Practitioner Health. Currently completing her coaching qualification, she has developed a growing interest in supporting doctors with neurodivergent traits. At the age of 39 she was diagnosed w

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

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 hi

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

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,

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many 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 through her website and on Instagram, TikTok (@dr.lee.david) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david