Create Yourself - Practical Activities for Self-discovery, Transformation and change.

What Helps Me, What Hurts Me – And Why We Keep Doing the Stuff That Fcks Us Over* (aka Why We Sabotage Ourselves and How Hypnotherapy in Leeds Can Help)

21 Apr 2025

Contributed by Lukas

In this episode, we’re diving into the strange (but very human) habit of self-sabotage — why we do things that hurt us, even when we say we want p...

The Good, The Bad & The Ugly of Therapy - Not all therapy is good, and that is not okay!

11 Apr 2025

Contributed by Lukas

Episode Title: The Good, The Bad, and The Downright Ugly of TherapyEpisode Description:Have you ever had therapy? If the answer is yes, you’re not a...

The Brain on Stress: What Happens & How to Take Back Control

03 Apr 2025

Contributed by Lukas

Visit my Website - Home | Kay Holdsworth : Create YourselfIn this episode I dive deep into the fascinating science of the brain and how it responds to...

3 Simple Steps to Reprogram Your Mind for Positive Change

28 Mar 2025

Contributed by Lukas

I think I have found a new love… hypnotherapy! I was lucky enough to be offered the SFTA training course free through my work as a university studen...

Mood Follows Action: Simple Ways to Shift Your Energy

17 Mar 2025

Contributed by Lukas

We all know that feeling when we’re tired, sluggish, and lacking energy.Everybody has low days, but I’ve realised something important: we have far...

What If You’re Already Where You Need to Be?

10 Mar 2025

Contributed by Lukas

This week, I’ve been reflecting on what it really means to live a life that is a true expression of who we are. It’s funny, but sometimes we’...

What’s the Payoff for Staying Stuck?

04 Mar 2025

Contributed by Lukas

What’s the Payoff for Staying Stuck?The Real Reason You’re Resisting Change (and What to Do About It)In this episode I talk about the payoff for b...

Get Clear, Get Focused: Make It Happen

24 Feb 2025

Contributed by Lukas

Hey everyone! So, I’m actually sitting in my car right now, waiting for my son to finish football training. It’s half-term, so I thought I’d tak...

How to Make Yourself Proud in 2025

14 Feb 2025

Contributed by Lukas

How to Make Yourself Proud in 2025In this episode, I reflect on what it truly means to make yourself proud in 2025. We all set goals and make plans, b...

How to Get Unstuck: Simple Steps to Break Free and Create Momentum

10 Feb 2025

Contributed by Lukas

Welcome to this week's episode! Today, we're diving deep into something I know all too well—feeling stuck. If you’ve ever found yourself...

Find the Good: Transform Your Day in Minutes

31 Jan 2025

Contributed by Lukas

I’m training to be a Solution-Focused Hypnotherapist. I already work part-time as a student counsellor at Leeds Trinity University, and I was offere...

Stuck in indecision - 7 Ways to Stop Overthinking

14 Jan 2025

Contributed by Lukas

Are you stuck in a cycle of overthinking, unable to make decisions, and feeling frustrated because you're not moving forward? You’re not alone. ...

5 Powerful Questions to Help Find Your Purpose

24 Nov 2024

Contributed by Lukas

🎯 8 Powerful Questions to Help You Discover Your Life Purpose | Find Your Purpose Today Feeling stuck trying to figure out your life purpose? You...

Stuck in a Rut? - 12 Simple Ways to Shake it Up!

15 Nov 2024

Contributed by Lukas

Ever feel like life’s just become a little too predictable? Like you're stuck in a rut, and everything feels a bit meh? We all know that feelin...

Therapeutic Journaling : How Writing Letters Can Heal You

08 Nov 2024

Contributed by Lukas

Therapeutic Journaling: How Writing Letters Can Heal You Have you ever felt like there are things you need to say, but for one reason or another, you...

Journaling for Stress-Relief

01 Nov 2024

Contributed by Lukas

Feeling the pressure of being an entrepreneur? Journaling might be the stress relief you’ve been looking for. As entrepreneurs, self-employed indivi...

Write Your Way to Success: Journaling for Entrepreneurs

25 Oct 2024

Contributed by Lukas

Feeling overwhelmed as an entrepreneur? I get it—been there myself. 😩 The constant juggling of tasks, endless to-do lists, and daily stresses ...

Silence Your Inner Critic with Journaling: My Go-To Questions for Overthinking

18 Oct 2024

Contributed by Lukas

I’m diving deep into how journaling can be one of the most powerful tools to silence your inner critic, gain clarity, and manage overthinking. Wh...

Ideal Day Exercise, Visualisation & Journaling

11 Oct 2024

Contributed by Lukas

Ideal Day Exercise - This podcast includes a short visualisation, and if you scroll down I include relevant journal prompts. Do you believe your min...

Journaling Could Change Your Life

04 Oct 2024

Contributed by Lukas

Journaling Could Change Your Life | Self-Discovery, Clarity & Personal Growth In this episode, I dive into how journaling can change your life by ...

Your Three-Year Vision - Create a Life You Love | Journaling & Self-Discovery

27 Sep 2024

Contributed by Lukas

Ever wondered what your life could look like three years from now if you dared to dream? 🌟 In this video, I’ll guide you through a powerful *jo...

Tania Ross on Strength, Struggles, and Success

20 Sep 2024

Contributed by Lukas

Podcast Notes: Conversation with Tania Ross In this episode, I sit down with the incredible Tania Ross, a copywriter with a flair for turning struggle...

The Magic of Routines: How Structure Fuels Transformation

10 Sep 2024

Contributed by Lukas

In this conversation I discuss the importance of routine for mental health and wellbeing. I emphasise that routine provides structure and stability,...

Getting back in work mode after the holidays

02 Sep 2024

Contributed by Lukas

**Podcast Notes: Getting Back in Work Mode after the holidays.** Hey everyone! Can you believe summer is already wrapping up? It feels like just two ...

Simplify and Enjoy: The Power of Asking Two Key Questions

09 Aug 2024

Contributed by Lukas

Simplifying and Adding Fun with Two Powerful Questions** Hey lovely, I’ve got to be honest with you—this episode almost didn’t make it to your...

Journaling for Self-compassion and Growth

29 Jul 2024

Contributed by Lukas

Episode Summary: In this episode I explore the paradox of self-improvement and how it can sometimes lead to feelings of inadequacy and dissatisfaction...

Finding the Good: Transform Your Life by Celebrating Progress

19 Jul 2024

Contributed by Lukas

Podcast Show Notes: **"Discover the Good: Transform Your Life by Celebrating Progress"** Episode Summary: In this episode, I delve into the...

Shake Things Up - Finding Excitement in Everyday Life

12 Jul 2024

Contributed by Lukas

Do you ever feel like life’s just a bit too samey and predictable? Like you’re stuck in a rut and everything’s starting to feel a bit muh, like ...

How to be Your Own Therapist

05 Jul 2024

Contributed by Lukas

Do you ever journal when you are having a tough time?I have kept a diary and journaled since I was about twelve years old. I go through ebbs and flow...

Big Girl Pants - Owning Your Strengths & Successes

30 Jun 2024

Contributed by Lukas

This week, I felt uncomfortable because I started asking people I know to listen to and review my podcast. My podcast has been running for a couple of...

Breaking Free - Tips to get Unstuck and Move Forward

22 Jun 2024

Contributed by Lukas

In this episode I share how I got unstuck. I am smiling as I record this, and not just because the sun has finally decided to show its face! I am genu...

How Journaling Transformed My Mornings

14 Jun 2024

Contributed by Lukas

OMG, we are nearly halfway through the year. How the blumers did that happen! Blink and it will be Christmas. In today’s episode, I’m sharing my ...

Marketing and Mindset with Carolyn Boddington

07 Jun 2024

Contributed by Lukas

I had the pleasure to talk to Carolyn Boddington who is a marketing consultant and strategist who champions female-led entrepreneurs and businesses. ...

⭐️Unlock Your Potential⭐️ - Three Podcasts to Motivate & Inspire

31 May 2024

Contributed by Lukas

Hello everyone and welcome back to Create Yourself – A Life You Love! In today’s episode, I am thrilled to share with you my top three favorite po...

It’s okay not to feel great 😌

26 Jan 2024

Contributed by Lukas

January is a tough month. You may have started the year feeling all hopeful & optimistic, only to find mid-January in a slump. I’m here to remind yo...

A Simple Exercise To Find Out What You Truly Want

12 Jan 2024

Contributed by Lukas

Oprah Winfrey reckons one of the reasons so many of us struggle is that we don’t know what we want? Do you know? I guess it makes sense. How can we ...

2nd Part - Your Best Year Yet Exercise

29 Dec 2023

Contributed by Lukas

The great thing about this Best Year Yet Exercise is it’s so simple. All you need is paper, pen & a spare 10 minutes. It’s the same process that b...

How to Make 2024 the Best Year Yet - Part One

22 Dec 2023

Contributed by Lukas

In this two part episode we reflect on the past year, the highlights, the challenges & the learning. I give you three simple questions that act as 3 m...

Becs Crosby - A Woman on a Mission to Create Kind Workplaces

06 Dec 2023

Contributed by Lukas

I'm so excited about this podcast.  Today I have the pleasure of having Becs Crosby join me. She is a real inspiration, having left her corporate...

⚡️3 Simple Ways to Find Your ⚡️

26 Nov 2023

Contributed by Lukas

Life isn’t always easy. We can lose ourselves along the way. I remember thinking, this is not the way my life was meant to turn out! Thankfully, tha...

Get Out Of Your Comfort Zone

17 Nov 2023

Contributed by Lukas

I genuinely believe that the magic happens only when we start to step outside of our comfort zone. Yes, it’s scary but it’s the only way to create...

Get Clear On What You Want

11 Nov 2023

Contributed by Lukas

A simple activity that will only take 10 minutes to get some clarity on what you want. Do you know what you really want? So many of struggle to now…...

Is My Dream Worth My While? 5 questions you need to ask yourself

04 Nov 2023

Contributed by Lukas

I share 5 key questions you need to ask yourself, to check that your dream is worth your time & energy. These are taken from Mary Morrissey who ru...

🌈 Create a Vision for Your Life🌈

27 Oct 2023

Contributed by Lukas

Give yourself permission to imagine a life you love. ❤️ Dare to dream big without the limits we do often place on ourselves. ⭐️ This is a simp...

Self-discovery Activity ⭐️Past, Present & Future Self ⭐️

20 Oct 2023

Contributed by Lukas

⭐️A simple self-discovery exercise. Create, draw, doodle, journal on your past, present & future self. I like to set a timer & spend 2 min...

Your Dreams Matter 🦋⭐️🦋

13 Oct 2023

Contributed by Lukas

I believe our dreams are important because they are an expression of who we are & who we have the potential to become. They are our soul calling. ...

Resilience Road Map - Riding the waves 🌊 of Tough Times 😕 The 6 R’s

06 Oct 2023

Contributed by Lukas

Life throws us various curve balls. We all experience tough times, whether that be loss, change, failures, rejection, relationship issues…Life can b...

Writing For Self-Discovery - Who Am I Exercise

29 Sep 2023

Contributed by Lukas

It’s amazing that this episode even went out today, on Friday as promised. In this episode I talk about last nights Writing for Self-discovery works...

Creative Activity - A Letter From My Future Self

22 Sep 2023

Contributed by Lukas

A brilliant intuitive exercise to do if you are feeling stuck, uncertain or just seek some reassurance. Tapping into your wiser, older self is a great...

Find Clarity - Dialogue with my Future Self Exercise

15 Sep 2023

Contributed by Lukas

Feeling stuck or lost? Not sure what to do next? Desperate for some clarity & insight? Why not try this creative journaling activity where we get ...

Dealing with Tough Times

18 Jun 2021

Contributed by Lukas

Let’s face it when challenging things happen.  We all face tough times and life can throw us curve balls.  The problem is that when we are...

Focusing on the Good

11 Jun 2021

Contributed by Lukas

In today's episode we look at activities you can do to feel better about ourselves.  Often when we are feeling in a bad place we tend to focus in...

Ways to Deal with Setbacks

04 Jun 2021

Contributed by Lukas

In this episode I talk about setbacks.   Setbacks are a normal part of life, things don't always go according to plan. So its important to recogn...

Creating Better Relationships

28 May 2021

Contributed by Lukas

Most of us want to fit in and feel like we belong. Its normal to want to feel that we feel connected with others. But relationships with others is not...

Journaling Activity - Learning to be kinder to Ourselves

21 May 2021

Contributed by Lukas

Here's a reminder of the 5 steps to challenge unhelpful thinking. 1) Identify the thought 2) Write it down 3) Challenge it Ask yourself, Is this true?...

Activities for Managing Unhelpful Thinking

14 May 2021

Contributed by Lukas

Understanding Stress & Anxiety

03 May 2021

Contributed by Lukas

If you are experiencing stress & anxiety it can help hugely to understand why we experience it. In a nutshell it is our bodies natural response to any...

Self-Discovery Activity - What Do You Truly Enjoy?

16 Apr 2021

Contributed by Lukas

This is such a simple, yet effective activity to do. All you have to do is make a list of 20 activities and pastimes that you enjoy. It really is that...

Letting Go to Move Forward Meditation

09 Apr 2021

Contributed by Lukas

A short (6 minute) mediation practice. As we know the breath is a powerful tool. In this very simple short meditation I invite you to let go of whatev...

What Makes You Feel Bad

02 Apr 2021

Contributed by Lukas

Today I share some of the things that make me feel bad. This is part of last weeks simple exercise where we got pen & paper and brainstormed all the t...

Simple Ways to Feel Good About Yourself

26 Mar 2021

Contributed by Lukas

We all want to feel good. In this session I talk you through a very simple activity of reminding yourself of all the things that make you feel good ab...

The Ideal Day Guided Visualisation

19 Mar 2021

Contributed by Lukas

In this episode we harness the creative potential & power of our amazing minds. Guided imagery & visualisation are powerful tools that can help us cre...

Taking a Comforting Breath

12 Mar 2021

Contributed by Lukas

Often when we choose to meditate or relax we are not as fully comfortable as we could be. In this practice I want you to see if you can make yourself ...

A Guided Mindful Awe Walk

05 Mar 2021

Contributed by Lukas

We spend so much time stuck in our heads that we miss so much of what is going on around us. During this walking practice I help you to appreciate & s...

Grounding Techniques for Stressful Times

08 Jan 2021

Contributed by Lukas

In this New Year episode I talk about grounding techniques that I find helpful. There are so many different ones so it is trial & error to find one th...

Find Your Anchor - A simple breath practice

04 Dec 2020

Contributed by Lukas

This is a good practice to do for 1-3 minutes to begin with. The breath is the perfect anchor to tether us to the present moment...and it’s literall...

Just One Breath Meditation

28 Nov 2020

Contributed by Lukas

Even just taking one simple breath can help us come back to the present moment. Give the breath your full undivided attention. Be with it, beginning, ...

A simple Grounding Technique

20 Nov 2020

Contributed by Lukas

This is such a simple Grounding Technique that you can do it anytime & anywhere. It will help anchor you back into the present moment.

Connection & Wellbeing - Ways to Connect More

12 Nov 2020

Contributed by Lukas

We all need human contact and connection. If we feel disconnected from others, lonely & isolated it can effect our mental health & Wellbeing. It is ha...

Creating Your Own Mental Health First Aid Kit

06 Nov 2020

Contributed by Lukas

In dark times it’s good to have strategies & ways to help you feel better. In this episode I talk you through what you might include in your own wel...

A breakdown of the 5 Steps to Exploring Emotions

21 Oct 2020

Contributed by Lukas

In this podcast I talk you through the key steps to exploring your emotions. Pause, Notice, Name the Feeling, Explore, Validate & Need. Originally the...

A 5 Step Practice to Explore Your Emotions

19 Oct 2020

Contributed by Lukas

Most of us avoid, suppress, deny & ignore our emotions. We rarely take the time to fully validate & experience them. It’s perhaps too uncomfortable,...

Getting Out of Your Own Way

08 Oct 2020

Contributed by Lukas

It’s easy to get caught up in overthinking. A simple definition of overthinking is to think about something for too long or too much. We all do it. ...

Easing Anxiety- A Guided Practice

06 Oct 2020

Contributed by Lukas

When we are anxious it can feel like we have no control. Yet we can control our breath. The breath can be our secret tool for helping ease anxiety. Th...

Who Am I? Free-flow Writing Exercise

02 Oct 2020

Contributed by Lukas

I’ve just been flicking through an old journal from 2016 & I came across a timed piece of writing titled who am I. On the spur of the moment, with n...

Taking Five Minutes to Calm the Mind

30 Sep 2020

Contributed by Lukas

Sometimes all you need is five minutes to calm the mind. It’s surprising just how quickly the mind can start to settle, when we give it the space to...

A Poem About Making Mistakes - My Life in 5 Chapters by Portia Nelson

28 Sep 2020

Contributed by Lukas

It’s funny how we can end up getting stuck & repeating the same mistakes. It can be so frustrating. This poem perfectly illustrated how this is all ...

Here Now- A Mindfulness Meditation

25 Sep 2020

Contributed by Lukas

This short meditation gives you an opportunity to create some space & come into the present moment. We use the breath & the body to anchor us into the...

Taking Ten Breaths - 3 minutes to re-set

24 Sep 2020

Contributed by Lukas

If you’re feeling stressed, anxious or overwhelmed this short practice can help you create some space. It’s so easy, that you can do it anytime & ...

Meeting & Greeting Anxiety

23 Sep 2020

Contributed by Lukas

The feeling of anxiety & panic can be overwhelming. Our natural urge is to want it to stop. We resist the feelings & push them away. Yet by resisting ...

You Are Good Enough

22 Sep 2020

Contributed by Lukas

You are good enough is a short poem for all you women out there who ever doubt your potential & capabilities. It’s normal to have self-doubts & low ...

Sleep Better - The Practice of Yogic Sleep

21 Sep 2020

Contributed by Lukas

Yoga Nidra is a guided practice that allows you to access a state of consciousness between waking and sleeping. During this practice the mind & body w...

Cultivating an Attitude of Gratitude

18 Sep 2020

Contributed by Lukas

An attitude of gratitude doesn’t necessarily come easily to most of us. We have a tendency to take things for granted, that include me. We have a te...

Finding Happiness -A guided Meditation Practice

17 Sep 2020

Contributed by Lukas

Life isn’t always butterflies & rainbows. For most of us real happiness is fleeting. Yet most of us would say we want to be happy. What’s does hap...

Offer Yourself Self-Care - A Guided Relaxation

16 Sep 2020

Contributed by Lukas

Self-care is not all about spa days & bubble baths. It’s about taking the time to understand & tend to our own needs. Self-care is even more importa...

Sunshine Meditation

15 Sep 2020

Contributed by Lukas

Today’s meditation is inspired by the sunshine. The sunshine has the power to lift our spirits. This guided meditation will help to cultivate a more...

Mindfulness Meditation

14 Sep 2020

Contributed by Lukas

A mini mindfulness meditation. We have so many thoughts each day. It’s so easy to identify & get caught up in them. Mindfulness teaches us to detach...

Walking Meditation

12 Sep 2020

Contributed by Lukas

An opportunity to cultivate mindfulness as you walk.

Guided Relaxation ... Let’s Relax...

12 Sep 2020

Contributed by Lukas

Short but sweet guided relaxation.

10 Minute Standing Mindfulness Practice

11 Sep 2020

Contributed by Lukas

Finding balance in life can be tricky. This standing mindfulness practice is about learning to ground ourselves in the here & now. It might be a bit o...

Progressive Muscle Relaxation

10 Sep 2020

Contributed by Lukas

Progressive Muscle Relaxation is based on the simple practice of tensing or tightening the muscles & then releasing them. When we are stressed & anxio...

Guided Relaxation- Relaxing the Mind

09 Sep 2020

Contributed by Lukas

Some days our minds are so busy. Constant thinking can be exhausting. This relaxation will hopefully help to create some space & bring you into the pr...

Guided Relaxation - Letting Go of Stress

08 Sep 2020

Contributed by Lukas

When we are stressed & anxious we tend to contract & tighten the body. Today’s relaxation is all about starting to release & ease some of this built...

Your Future Self Guided Relaxation

07 Sep 2020

Contributed by Lukas

Imagination is a place where anything is possible. Einstein said it was more powerful than knowledge, as it has the potential to encircle the world. D...

Guided Relaxation for Offering Yourself Kindness

04 Sep 2020

Contributed by Lukas

Often we can be super harsh & down on ourselves. This guided relaxation will help to show yourself more kindness , compassion & care. kayholdsworth.co...

Create Yourself - Practical Activities for Self-discovery, Transformation and change. (Trailer)

03 Sep 2020

Contributed by Lukas