5 Thought Patterns That Feed Depression (And How to Break Free)

How to Find Your Strength in Times of Grief, Crisis, or StressWhen life falls apart—through grief, heartbreak, crisis, or overwhelming stress—it’s easy to feel like everything steady has been stripped away. But even in our hardest moments, there’s something we can always come back to. Something that can anchor us, guide us, and help us rise with clarity and strength.In this episode, Melli shares one of the most powerful tools for inner resilience: reconnecting with your values.You’ll discover:The incredible story of Viktor Frankl and the human freedom no one can take from youWhat values really are (and what they’re not)A two step practice to use connection to your values to stay grounded in times of upheavalThis episode offers a grounded, compassionate reminder: Even when you can’t control what’s happening around you, you can choose who you want to be in the middle of it.Links for Further Support:Calm in Crisis (for times of acute stress or upheaval):https://melliobrien.com/calm-in-crisis-course/Unwinding Anxiety (support for ongoing anxiety):https://melliobrien.com/unwinding-anxiety/ 📘 Melli’s Book ‘Deep Resilience’: https://melliobrien.com/deep-resilience-book🎁 Free Deep Resilience Care Package: https://melliobrien.com/deep-resilience-care-package-signup/

5 Thought Patterns That Feed Depression — And How to Break FreeWhen you’re feeling low, it can seem like the world is grey and unchangeable. But often, the way we think is quietly fuelling the way we feel.In this episode, Melli explores five common thought patterns that feed depression—and how to shift out of them using a simple, evidence-based tool called Catch It, Check It, Change It.These patterns—like all-or-nothing thinking, rumination, and emotional reasoning—often run in the background, disguised as truth. But once we learn to see them clearly, we can begin to loosen their grip and reclaim our clarity, resilience, and inner peace.You’ll discover:The 5 thought patterns that deepen and sustain depression Real-life examples to help you spot them in yourself A 3-step method to shift into a more flexible and helpful mindset How Melli used these tools to transform her own experience with depressionThis episode offers a grounded, compassionate guide to understanding your mind—and gently rewiring it for strength and healing.Links for further exploration: Free Deep Resilience Care Package: https://melliobrien.com/deep-resilience-care-package-signup/ Melli’s Book ‘Deep Resilience' melliobrien.com/deep-resilience-book

🎧 Talk Back to Unhelpful Thoughts — The 3-Step Practice to Rewire Negative ThinkingDo you ever feel like your mind is working against you—spiralling into self-doubt, rehashing the past, or catastrophizing about the future?You’re not alone.Our minds are master storytellers—and many of the stories they tell are based in fear, insecurity, or old conditioning.In this episode, Melli shares a simple, powerful 3-step practice to help you unhook from those unhelpful narratives and return to calm, clarity, and strength.This isn’t about trying to get rid of negative thoughts. It’s about learning how to change your relationship to them—so they no longer run the show.You’ll learn how to re-parent your inner dialogue, shift into the wise part of yourself, and guide your mind gently out of suffering and into a more supportive, empowered mindset.You’ll discover:🧠 Why your mind acts like a storyteller—and how it “hooks” you into distress and reactivity 🪞 The real reason we suffer isn’t the thought itself—but how we relate to it 🌀 The 3-step “Name It, Tame It, Reframe It” method to shift out of old thought loops 🧘‍♀️ How mindfulness creates space between you and your thoughts—so you can lead with wisdom, not fear 🌿 How to create more mental freedom, emotional resilience, and inner peace—without pushing thoughts awayWhether you’re facing anxiety, stress, or just want a clearer, kinder relationship with your own mind—this episode gives you a practical, evidence-based way forward.🌟 Mentioned in this episode: 📘 Get your copy of Deep Resilience and access all the free guided meditations and gifts: https://melliobrien.com/deep-resilience-book/

What Is Inner Leadership—And Why It Might Be the Missing Piece in Your Personal GrowthHave you ever felt like there's a gap between the strength you know is inside you—and the way you actually show up in your life?That invisible gap is where inner leadership comes in.In this episode, Melli unpacks what inner leadership really is—and why it may be the missing piece in your mental health, personal development, and spiritual growth journey. You’ll learn how to stop being pushed around by fear, stress and self-doubt—and start leading from the calm, steady centre within you.This isn’t about getting rid of hard emotions or becoming someone you’re not. It’s about remembering who you truly are—and building a stable inner foundation that helps you meet life with clarity, courage and resilience.You’ll learn:🧭 What “inner leadership” really means—and how it differs from traditional ideas of growth💛 Why so many of us get stuck in survival-mode patterns like people-pleasing, anxiety or self-criticism🏠 The parable of the two houses—and how it reveals the foundation we often forget to build🌿 The 3 essential skills that help you shift from reactivity to strength💡 One powerful practice you can use today to reconnect with purpose in any momentWhether you’re facing anxiety, navigating change, or simply want to deepen your sense of inner calm and clarity—this episode offers a powerful reframe and a practical path forward.🌟 Mentioned in this episode:📘 Join the Unwinding Anxiety Course https://melliobrien.com/unwinding-anxiety/

How to Become Emotionally Non-ReactiveIn a world that often feels fast, loud, and emotionally charged, learning to become emotionally non-reactive is one of the most powerful and healing inner skills we can develop.In this episode, we explore how the habit of mental resistance—our knee-jerk fight against difficult emotions, anxiety and unwanted life experiences—can keep us stuck in cycles of suffering. You’ll discover how the shift from reaction to response opens the door to peace, clarity, and true emotional resilience.Through engaging storytelling, psychological wisdom and practical tools, this episode offers a roadmap for working with your emotions instead of against them—so you can stop spiralling and start thriving.You’ll learn:🌼 Why resisting difficult emotions fuels anxiety, frustration and burnout📚 The story of Sue, a client whose journey reveals the power of acceptance🌿 How to stop reacting and start responding—even when life is really hard🧘‍♀️ A simple mantra to return to your point of power in any momentPlus, you’ll hear the unforgettable story of “The Problem with Dandelions”—a metaphor for what happens when we try to control everything we don’t like about our emotional experience. Spoiler: It doesn’t work.Instead, you’ll walk away with a powerful mindset shift:Acceptance isn’t weakness—it’s wisdom.And it’s your doorway to emotional freedom.🎧 Tune in now and learn how to meet the challenges of life with flexibility, calm, and clarity.🌟 Mentioned in this episode:📘 Join the Unwinding Anxiety Course https://melliobrien.com/unwinding-anxiety/ 7 days of guided practices + 7 live coaching calls + lifetime access👉 https://www.cnbc.com/2019/05/06/stanford-researchers-says-30-minutes-of-complaining-makes-you-dumber.html💌 Free Deep Resilience Care Package10 bonus meditations, mindfulness tools + a 10-day mindfulness course👉 https://melliobrien.com/#deep-resilience-care-package

Be Your Own Algorithm: Detox Your Mind, Reclaim Your Inner PeaceIn an age of infinite noise, what if the most radical act is reclaiming your own mind?In this episode, we explore how to take back your attention from the forces that seek to hijack it—and why doing so isn’t just a wellness practice, but a deeply empowering and even spiritual one.You’ll discover how modern algorithms are designed to exploit your ancient brain wiring—fueling distraction, anxiety, and disconnection—and how being unaware of this can quietly pull you away from your values, your joy, and your peace.Drawing from psychological research, mindfulness wisdom, and a personal story from a pivotal moment in Melli’s own journey, you’ll learn why reclaiming your “inner algorithm” is like coming home to yourself—and how simple daily practices can help you realign with clarity, strength, and presence.If you’ve been feeling scattered, overstimulated, or distant from what really matters, this episode offers a grounded, heartful path forward.🎧 Tune in to learn how to reset your mental environment, honour your values, and live from a place of intention in a distracted world.Key Links:📩 Newsletter – Get invites to free live meditations, tools + updates:https://melliobrien.com🎁 Free Deep Resilience Care Package – My gift to support your inner strength:https://melliobrien.com/#deep-resilience-care-package📚 The Book – Deep Resilience – A four-step journey to unshakable inner strength:https://melliobrien.com/deep-resilience-book/📖 The Distracted Mind by Adam Gazzaley & Larry D. Rosen – Science behind why attention gets hijacked:https://mitpress.mit.edu/9780262034944/the-distracted-mind/🎙️ The Social Dilemma – A powerful documentary on the attention economy:https://www.netflix.com/title/81254224

The Philosophy of No DestinationIn today’s world, the pressure to constantly improve, perfect, and get somewhere can feel endless. We’re told that happiness lives just beyond the next achievement, the next version of ourselves. But what if that destination... doesn’t exist?In this episode, we explore the philosophy of no destination—a mindset shift that brings immediate peace and long-term resilience. Through powerful storytelling, practical mindfulness wisdom, and insights from modern psychology, you’ll learn how the endless striving to be “better” can actually create suffering—and how self-acceptance can offer true freedom.You’ll discover:Why the belief that “I’ll be okay when…” fuels stress, anxiety, and self-criticismThe psychological research linking self-discrepancy to depression and burnoutA Zen teaching that beautifully reveals the trap of over-effortingA simple practice from Thich Nhat Hanh to anchor you in the present momentA powerful reminder that peace isn’t out there—it’s available right here, right nowIf you’ve been feeling behind, worn out, or like you’re not enough yet, this episode will meet you with deep compassion—and remind you that there’s nothing wrong with you. You don’t need to arrive. You’re already home.🎧 Tune in now to reconnect with your inner peace and remember what truly matters.Key Links📩 Newsletter – Get invites to free live meditations, tools + updates:https://melliobrien.com🎁 Free Deep Resilience Care Package – My gift to support your inner strength:https://melliobrien.com/#deep-resilience-care-package📚 The Book – Deep Resilience – A four-step journey to unshakable inner strength:https://melliobrien.com/deep-resilience-book/📖 Self-Compassion by Dr. Kristin Neff – The science behind self-acceptance:https://self-compassion.org📖 The Culture of Counter-Culture by Alan Watts – A radical reflection on the meaning of life:https://www.goodreads.com/book/show/556038.The_Culture_of_Counter_Culture

When Life Hits Hard, Start with CuriosityWhat if the single most powerful skill in difficult times… isn’t having all the answers, but learning to ask better questions?In this episode, we explore how curiosity can transform the way we meet uncertainty, anxiety, and life’s inevitable challenges.You’ll discover why the brain defaults to overthinking or avoidance when life feels unstable—and how curiosity interrupts that cycle, helping us reconnect with clarity, calm, and possibility.Drawing from fascinating research at Harvard and Penn State, you’ll learn how curious minds experience lower anxiety, more flexibility, and greater resilience. I’ll also share a personal story from an unpredictable river kayaking trip that changed the way I meet life’s rapids—both literal and emotional.If you’ve been feeling overwhelmed, stuck in spirals of fear or doubt, or craving a healthier way to navigate uncertainty, this episode will give you simple tools to pause, inquire, and move forward with strength and wisdom.🎧 Tune in to discover how curiosity can become a steadying force in uncertain times—and how to start practicing it today.Key Links:📩 Newsletter – Get invites to free live meditations, tools + updates: https://melliobrien.com🎁 Free Deep Resilience Care Package – My gift to support your inner strength: https://melliobrien.com/#deep-resilience-care-package📚 The Book – Deep Resilience – A four-step journey to unshakable inner strength: https://melliobrien.com/deep-resilience-book/📖 Curious Minds by Perry Zurn & Dani Bassett – The science of curiosity and connection https://press.princeton.edu/books/hardcover/9780691243960/curious-minds

The Expectation Effect – How Your Mindset Shapes Your RealityWhat if the way you think about life… actually changes how life feels?In this episode, we explore the science of The Expectation Effect—the powerful way your beliefs and assumptions shape your mind, your body, and your outcomes.Drawing from David Robson’s groundbreaking research and real-life stories, I’ll show you how your brain filters the world based on what it expects to find—and how this can either create self-fulfilling defeat… or open the door to resilience, clarity and strength.You’ll learn how everyday expectations—about relationships, work, your own capabilities—can literally impact your biology and perception. And I’ll walk you through the practical ways you can begin working with this effect, instead of being unconsciously shaped by it.If you’ve ever struggled with self-doubt, negative spirals, or feeling stuck in stressful patterns, this episode will help you understand why—and what to do about it.🎧 Tune in to discover how to shift your expectations to shift your life—from the inside out.Key Links:🚀 The Calm in Crisis 5-Day Course STARTS IN 48 HOURS – Tools to stay steady, strong and mentally clear in uncertain times:https://melliobrien.com/calm-in-crisis-course/📖 The Expectation Effect by David Robson – The science behind how our beliefs shape our reality:https://www.davidrobson.me/the-expectation-effect

You Are the Calm Series: Episode 4 Why We’re Facing a Global Mental Health Crisis – and How to Avoid Falling Prey to ItLife feels heavy right now—and for good reason. With rising rates of anxiety, burnout, loneliness and overwhelm, many of us are wondering, “Is it just me?”In this episode, I unpack the deeper roots of the global mental health crisis we’re living through. From the impact of technology and the pace of modern life, to the cultural values that are pulling us away from what truly matters—I’ll explore why so many of us are feeling off-centre… and what we can do to find our way back.You’ll discover three powerful yet simple ways to stay connected to your inner steadiness, even when the world outside feels uncertain. These shifts are about going against the grain, tuning into your own wisdom, and coming back to presence, purpose and real connection.If you’ve been feeling tired, off-track or a little lost lately, this one’s for you.🎧 Tune in to reconnect with what truly supports your wellbeing—from the inside out.Key Links: 🚀 The Calm in Crisis 5 Day Course – Tools to stay centred in hard times: https://melliobrien.com/calm-in-crisis-course/ 📩 Newsletter – Get invites to free live meditations, tools + updates: https://melliobrien.com 🎁 Free Deep Resilience Care Package – My gift to support your inner strength: https://melliobrien.com/#deep-resilience-care-package 📖 The Book – Deep Resilience – A four-step journey to unshakable inner strength https://melliobrien.com/deep-resilience-book/ Matt Killingsworth research and TED talk: https://www.youtube.com/watch?v=Qy5A8dVYU3kLost connections book, Johann Hari: https://www.amazon.com.au/Lost-Connections-Uncovering-Depression-