Stress Bucket Solutions

193 Dean's Story - hear from my client

08 Apr 2025

Contributed by Lukas

Not everyone's up for being interviewed for a podcast episode but Dean was keen! Hear his story on how he emptied his stress bucket and and just knew ...

192. 3 Things That Stop You Getting Better

01 Apr 2025

Contributed by Lukas

In today's episode, I give you 3 questions you must ask ask yourself if you're still suffering from anxiety and stress. It's not about rea...

191. Is the mental health awareness movement now becoming the problem?

01 Oct 2024

Contributed by Lukas

Buckle up for this episode because I'm not holding back any more! I'm curious to know what you think too so have a listen and message me at gin@ginlal...

190. Self- respect

24 Sep 2024

Contributed by Lukas

I don't mean to sound like a grumpy old woman but recent events have led me to consider that we should all be working a bit more on self-respect. Fin...

189. How quickly does therapy work?

10 Sep 2024

Contributed by Lukas

It's not an exact science but hear from the hive mind of therapists of what we think about the speed of therapy results. Find out more about my solu...

188. Emotional Numbness

29 Aug 2024

Contributed by Lukas

A client told me that the good thing about their week was that they got angry! Find out why that's good in this episode. Find out more about my s...

187. When nothing seems to be working

06 Aug 2024

Contributed by Lukas

If you’re finding that "nothing helps," it’s not a sign that you’re failing or that the techniques don’t work. It’s a signal that ...

186. Are you a Perfectionist.....

30 Jul 2024

Contributed by Lukas

...then this episode is for you. It's a primitive brain response but you can manage it by doing your best and leaving it at that. Find out more a...

185. Happiness

09 Jul 2024

Contributed by Lukas

What does happiness really mean and why do we keep chasing it? Find out more about my solution-focused work with individuals and organisations, my bo...

184. The 3 P's to limit what goes into your stress bucket

25 Jun 2024

Contributed by Lukas

A wee reset on the 3 P's with additional tips and hints - are you doing your 3 P's yet? Find out more about my solution-focused work with ind...

183. Fight or flight or freeze...

04 Jun 2024

Contributed by Lukas

...plus 4 more traits of the primitive brain. In this episode, I examine the early warning signs of the primitive brain. Find out more about my solut...

182. Resilience

14 May 2024

Contributed by Lukas

It's not all rainbows and unicorns - resilience is a skill to be developed and nurtured. Don't assume you need to see a therapist straight awa...

181. How to be Solution Focused when there is no Solution

27 Feb 2024

Contributed by Lukas

This episode is dedicated to those of you struggling with chronic or terminal illness, either personally or with a loved one. When there is no soluti...

180. Cold Water Therapy - a solution or a fad?

20 Feb 2024

Contributed by Lukas

Fancy dipping yourself in ice-cold water? Or going for a swim in a freezing loch? Use this episode to decide if it's for you or not. Find out more...

179. Stop Looking for External Validation

13 Feb 2024

Contributed by Lukas

Why do we crave likes, shares, and comments? Why do we need others to boost our ego? Can we find validation from within ourselves? In this episode I ...

178. Everything you need to know about my 10 week programme

06 Feb 2024

Contributed by Lukas

Following on from the last episode I want to tell you exactly what you can expect from my 10 week programme - and I'm a bit Lucy Goosey about the ...

177. De-mystifying Therapy: I share the Playbook for Solution Focused Therapy

30 Jan 2024

Contributed by Lukas

If we can be more open about what happens in therapy sessions will that reduce the stigma? In this episode, I explain why I am passionate about being ...

176. Dispel these 8 Common Therapy Myths

23 Jan 2024

Contributed by Lukas

Do not make assumptions about therapy - and stop listening to some random person who once had a bad experience with therapy. In this episode, I bust t...

175. The cycles of deep and REM sleep

16 Jan 2024

Contributed by Lukas

In this episode, I explain why you should be getting better quality sleep - the cycles of sleep should be understood by everyone. Find out more about ...

174. How do you "work on yourself?"

09 Jan 2024

Contributed by Lukas

We hear people say that you should "work on yourself" but how do you do that? In this episode I'll explain how - and you don't need ...

173. New Year, New You?

02 Jan 2024

Contributed by Lukas

You were fabulous last year and you'll be fabulous this year, so no need for new year new you! But if you want to change try the Wheel of Life fo...

172. Hoarding and mental health

28 Dec 2023

Contributed by Lukas

Hoarding is a sign of poor mental health...so clear out 1 drawer or cupboard this week and empty your stress bucket. Find out more about my solution-...

171. People pleasing and personal boundaries

19 Dec 2023

Contributed by Lukas

If you're a people-pleaser you need to listen to this episode. Find out how to identify the traits of people-pleasing and how to maintain healthy...

170. Loneliness and Romantic Relationships

12 Dec 2023

Contributed by Lukas

Dating in the 21st century is difficult - but we all need a human connection. Do you have an 'other half' or are you a complete person on your...

169. How to Empty Your Christmas Stress Bucket

05 Dec 2023

Contributed by Lukas

Here's your Christmas Stress Strategy! The butcher's post I refer to is here and the Martin Lewis video is here - they're both worth a lo...

168. Can you Do the Work?

28 Nov 2023

Contributed by Lukas

You've got to get honest with yourself and think about if you're comfortable with your anxiety or if are you ready to choose another 'type...

167. What's The Difference Between Acceptance and Avoidance?

21 Nov 2023

Contributed by Lukas

Welcome back to season 4 - we're back to the old format of short sharp episodes to make you think. This week it's all about how to accept the ...

166. CLIENT INTERVIEW 7; A Business Coach's Perspective

30 Oct 2023

Contributed by Lukas

There's a fine line between coaching and therapy but when you need help it's important to get the right help. In this episode Ewan talks about...

165. CLIENT INTERVIEW 6; But Not Really a Client

24 Oct 2023

Contributed by Lukas

In today's episode, I interview someone who has been following this podcast since the beginning and has emptied their stress bucket just by follow...

164. CLIENT INTERVIEW 5; Mental Fitness While Running Your Own Business

17 Oct 2023

Contributed by Lukas

You're going to hear from Eloise today - superwoman extraordinaire who runs her own linguistics company. She's honest about the brick wall sh...

163. CLIENT INTERVIEW 4; Men do talk about their mental health

10 Oct 2023

Contributed by Lukas

When people say that men don't talk about their mental health I strongly disagree - they do - they just want solutions, not to go over the problem...

162. CLIENT INTERVIEW 3: Jules' husband

03 Oct 2023

Contributed by Lukas

In this episode, you're going to hear from David, Jules husband - you remember Jules...one of the worst cases of anxiety I had ever seen. You can ...

161. CLIENT INTERVIEW 2: Understanding it emotionally

26 Sep 2023

Contributed by Lukas

In today's episode, Ffion talks all about her fear of sickness. But not only that she talks about how she began to understand that undlerying anxi...

160. CLIENT INTERVIEW 1: One year on...still flying high

19 Sep 2023

Contributed by Lukas

So what happens 1 year after you've emptied your stress bucket? Is it still empty or do you need more sessions? Find out how Helen went from stren...

159. BONUS EPISODE - What I learned about my own stress bucket on holiday

12 Sep 2023

Contributed by Lukas

Contrary to popular opinion I'm not always positive, calm, and collected; I have my moments. Hear about what happened to me on my holidays for my ...

158. Are You Ready Now?

05 Sep 2023

Contributed by Lukas

Are you ready for therapy now then? I hope this season has helped you either begin your research or, even better, take a leap of faith into therapy an...

157. Prepare for your Initial Consultation

29 Aug 2023

Contributed by Lukas

You've made the decision, and it resonates with you, now you need to book that introductory call. You don't need to be anxious about that beca...

156. Online vs. Face to Face Therapy

22 Aug 2023

Contributed by Lukas

Therapy is now more accessible than ever but you need to find what works for you. Although I work purely online over Zoom with my clients, in this epi...

155. It's just talking though, right?

15 Aug 2023

Contributed by Lukas

Many people put off therapy because they think it's just talking and they should be able to do this on their own. And they're right, it is jus...

154. What type of therapy will work for you?

08 Aug 2023

Contributed by Lukas

With so much information out there how do you find the right therapy and therapist for you? What's the difference between CBT and Solution Focused...

153. CLIENT INTERVIEW: one of the most extreme cases of anxiety I've ever dealt with

01 Aug 2023

Contributed by Lukas

Jules' was literally shaking with anxiety and was off work. Listen to how she got her life back, got back to work, and how her kids are kind of pl...

152. What's Stopping You Getting Therapy?

25 Jul 2023

Contributed by Lukas

What if it doesn't work? What is the right therapy for me? If the medicine is there why won't you take it? In this episode, I talk about thos...

151. Season 2 Trailer

19 Jul 2023

Contributed by Lukas

It's good to be back....what's coming up this season? Find out more about my solution-focused work with individuals and organisations, my bo...

150. EMOTIONS: Ghosting - it's emotional abuse

23 May 2023

Contributed by Lukas

Yeah, I've been ghosted, and here's what I think about it. Also, this is episode 150, can you believe it - I need a little break and time to ...

149. BRAIN BASICS; Change is an error message for your brain

16 May 2023

Contributed by Lukas

No one likes change, even if it's good for you. Find out why and more in this week's episode. Find out more about my solution-focused work w...

148. BRAIN BASICS; Your brain is like a business

09 May 2023

Contributed by Lukas

Here's a really useful metaphor to explain how you can create powerful change in your own mind if only you can give your 'secretary' a det...

147. A GIFT FOR YOU: a guided relaxation exercise

02 May 2023

Contributed by Lukas

*** This podcast contains a relaxation exercise. Do not listen to this if you are driving or operating machinery *** This is the intro to the relaxati...

146. EMOTIONS; Stress eating

25 Apr 2023

Contributed by Lukas

We've all been there - you could demolish a packet of chocolate biscuits in 5 mins when you've been triggered, but where does it come from and...

145. BRAIN BASICS; Stop fuelling your stress response

18 Apr 2023

Contributed by Lukas

A full stress bucket fuels the primitive brain, but the stress response from the primitive brain is very different for each one of us. Can you identif...

144. RELAX; How to REALLY relax

11 Apr 2023

Contributed by Lukas

The deep relaxation we do in solution focused sessions is extremely restorative. Different types of rest give you different feelings of relaxation. Ar...

143. EMOTIONS; Exam stress

04 Apr 2023

Contributed by Lukas

Good luck to all of you doing exams right now - here are some tips to manage your stress and ace that exam! Find out more about my solution-focused...

142. BEFORE THERAPY; The Therapeutic Threshold

28 Mar 2023

Contributed by Lukas

Do you meet the therapeutic threshold? I look for confirmation of these 3 statements when screening you for solution focused therapy. Find out more ab...

141. EMOTIONS; Life curated

21 Mar 2023

Contributed by Lukas

Can you curate your life? Is what you're doing now in line with your vision of how your life should be?  Find out more about my solution-focused ...

140. EMOTIONS; Lose the labels....like "imposter syndrome"

14 Mar 2023

Contributed by Lukas

Don't put yourself in a box and give yourself a label - it's a self-fulfilling prophecy! Find out more about my solution-focused work with individuals...

139. EMOTIONS; Celebrate every small win

07 Mar 2023

Contributed by Lukas

In solution focused work it's the small wins that are often the most powerful. Make sur you celebrate your small wins to keep it solution focused. Fin...

138. SOLUTION FOCUSED THEORY; Can it fit in real life?

27 Feb 2023

Contributed by Lukas

I don't expect you to be positively solution focused all the time - it would be exhausting. What we do in sessions is brain training, preparing you fo...

137. BEFORE THERAPY; How do I find the right therapy (and therapist) for me?

21 Feb 2023

Contributed by Lukas

You are the expert of you so here's some advice on how to find the right solution for you.  Find out more about my solution-focused work with ind...

136. ASK YOURSELF; Are your issues impacting others?

14 Feb 2023

Contributed by Lukas

Often you can be so consumed with anxiety or depression that you don't notice the impact this has on the ones you love. If you can't change for yourse...

135. BEFORE THERAPY; Giving it all away

07 Feb 2023

Contributed by Lukas

I'm happy to give away all my knowledge in this podcast and my book - because I want to take away the mystery of therapy. Find out more in today's epi...

134. EMOTIONS; Depression and Suicide

31 Jan 2023

Contributed by Lukas

***Trigger Warning*** In today's episode I talk about the very sensitive subjects of suicide and depression. Please skip this episode if you find thes...

133. HAPPY NEW YEAR; New Years Resolution 2.0

24 Jan 2023

Contributed by Lukas

Fallen off the wagon yet? Then don't panic - listen to this episode and understand why new years resolutions are unsustainable - try small consistent ...

132. THINK ON THIS; The wonderful world of manifesting

17 Jan 2023

Contributed by Lukas

My opinion on manifesting and why, if you're not careful, it could be very damaging.  You can join my private FaceBook group and follow me on Fac...

131. EXPERT INTERVIEW; Mindful eating with Laura Wyness

10 Jan 2023

Contributed by Lukas

I spoke with Dr Laura Wyness on episode 115 about nutrition and mental health and we touched upon mindful eating/ As it's such a vast subject we decid...

130. THINK ON THIS; Mental fitness is a skill

20 Dec 2022

Contributed by Lukas

My Christmas message; Please take some time over the holidays to think about your core values and beliefs so that you can start to take small steps to...

129. CLIENT INTERVIEW; life changing experience.

13 Dec 2022

Contributed by Lukas

Another interview with a client of mine. Hear Sarah's story of how solution focused work has changed her life. Sarah is a dynamic woman in her ear...

128. BRAIN BASICS; Limit what goes into your stress bucket

06 Dec 2022

Contributed by Lukas

We know how to empty the stress bucket but make it easy on yourself and limit what goes into the stress bucket in the first place - less to empty!&nbs...

127. THINK ON THIS; What does 'taking a break for your mental health' mean?

29 Nov 2022

Contributed by Lukas

It's a phrase that annoys me sometimes...yes you need to step away to take a break but use that time constructively to improve your mental fitness. Yo...

126. CLIENT INTERVIEW; how lockdown filled the stress bucket

22 Nov 2022

Contributed by Lukas

Another interview with one of my clients; Camila - who was pleased to hear I wouldn't be changing her personality, just emptying her stress bucket.&nb...

125. EMOTIONS; Trauma Dumping

15 Nov 2022

Contributed by Lukas

A client introduces me to this new phrase this week....so I did a bit of reading up on it and this is what I found out.  You can join my private ...

124.EMOTIONS; Parental Anxiety

08 Nov 2022

Contributed by Lukas

I had a great question sent to me about parental anxiety....which I'm sure a lot of you will relate to. Have a listen.  You can join my private F...

123. CLIENT INTERVIEW; dynamic mum of grown-up kids does a full 360

01 Nov 2022

Contributed by Lukas

Another client interview - hear from Helen who's turned her life around "a full 360" with the solution focused approach. You can join my...

122. EMOTIONS; panic attacks

25 Oct 2022

Contributed by Lukas

In today's episode; panic attacks, and why you shouldn't ignore them. You can join my private FaceBook group and follow me on Facebook for some live v...

121. THERAPY; The solution focused approach to Menopause

18 Oct 2022

Contributed by Lukas

Today on World Menopause day I'd like to take you through the solution focused approach to menopause and how I help my clients, and myself, to manage ...

120. CLIENT INTERVIEW; young man with a promising future

11 Oct 2022

Contributed by Lukas

Another interview with one of my clients...and a young male voice at last. hear why Solution Fcosued work appealed to Rob as he was pleasantly surpris...

119. SLEEP; quality over quantity

04 Oct 2022

Contributed by Lukas

When it comes to sleep don't get obsessed with the number of hours...focus on the quality of your sleep instead.  You can join my private FaceBoo...

118. THERAPY; Solution focused work with children

27 Sep 2022

Contributed by Lukas

Solution focused work is very effective for children. Please consider this type of therapy for any anxious children you know.  Find a solution fo...

117. RELAX; Learn to love being quiet

20 Sep 2022

Contributed by Lukas

When you're doing nothing you're not switching off....you're switching over. Learn to love doing nothing in this overstimulated world. You can join my...

116. THINK ON THIS; What's Your Purpose?

13 Sep 2022

Contributed by Lukas

A purpose in life is to have an intention, a sense of resolve and determination. But how do we find it and how can we use it to limit what goes into t...

115. EXPERT INTERVIEW; Nutrition and Mental health

06 Sep 2022

Contributed by Lukas

In this episode, I chat with my friend, registered nutritionist Dr Laura Wyness on all things connecting the gut to the brain. Hear her opinions on ho...

114. THINK ON THIS; I'm solution focused NOT problem phobic!

30 Aug 2022

Contributed by Lukas

People are under the impression that solution focused work is too positive. That's not the case, it's just about getting into the positive part of you...

113. THINK ON THIS; Solution focused questions to ask yourself every day

23 Aug 2022

Contributed by Lukas

Solution focused questioning is subtle but very powerful. In this episode, I give you some examples of the solution focused questions I use in session...

112. BEFORE THERAPY; What stops you getting the help you need

16 Aug 2022

Contributed by Lukas

If you were physically unwell you'd have no issue with getting help, but what stops us when it comes to stress, anxiety and depression? In this episod...

111. THERAPY; Reframing

09 Aug 2022

Contributed by Lukas

Get solution focused and learn how to reframe your anxiety in this episode. This is a technique best used in solution focused therapy sessions when yo...

110. CLIENT INTERVIEW; coping with chronic illness

02 Aug 2022

Contributed by Lukas

In today's episode, my client Jackie describes her journey through her chronic illness with Solution-focused work. She turned her life around to now m...

109. THINK ON THIS; Physical fitness and mental fitness

26 Jul 2022

Contributed by Lukas

Today's episode is an interview with fitness coach Julia McCabe who runs the boot camps I attend here in Edinburgh. If you ever fancy joining me in a ...

108. THERAPY; The Breakthrough Session

19 Jul 2022

Contributed by Lukas

The very first session I have with clients is called the breakthrough session. This is where we lay down the groundwork for our sessions and I explain...

107. EMOTIONS; Normalising Being Emotional

12 Jul 2022

Contributed by Lukas

Why are emotions seen as negative? Often used as an insult, being emotional can create some real conflict within us.....but in today's episode I expla...

106. THERAPY; What actually happens in a Solution Focused session

05 Jul 2022

Contributed by Lukas

Although I've talked in the past about the Solution Focused formula, in today's episode I'd like to take you through an actual solution-focused sessio...

105 AUDIOBOOK; What's Been Good - the journal

28 Jun 2022

Contributed by Lukas

Final part of my book........Tricky to describe but I'll do my best You can join my private FaceBook group and follow me on Facebook for some live vid...

104. EXPERT INTERVIEW; Michael Heppell, Motivational Trainer

21 Jun 2022

Contributed by Lukas

In today's episode, I interview international speaker, best-selling author and coach Michael Heppell. I love what Michael says about the ego, work-lif...

103. EMOTIONS; Anxiety warning signs and when to get help

14 Jun 2022

Contributed by Lukas

Don't wait until your stress bucket overflows before you get help. Try and be honest with yourself and look out for these signs in yourself and others...

102. THINK ON THIS; Do you understand it intellectually or emotionally?

07 Jun 2022

Contributed by Lukas

There are different levels of understanding. It's no use reading all the self-help books and not taking action, you won't get the emotional understand...

101. AUDIOBOOK; The Power of Vision

31 May 2022

Contributed by Lukas

Next chapter from the book - the power of vision is one of my favourite sessions. It's about really focusing on the future and how to move forward. Fi...

100. ABOUT ME; Indulge me!

24 May 2022

Contributed by Lukas

WOW 100 episodes!!!! Will you indulge me this 1 time and let me talk about myself for a change? Find out why I am a solution-focused therapist and why...

99. THERAPY; Don't think positive - Think Neutral!

17 May 2022

Contributed by Lukas

You don't have to "think positive" to empty your stress bucket. When you're overwhelmed with anxiety or depression it's really difficult. make a big t...

98. AUDIOBOOK; The Adult-Child metaphor

10 May 2022

Contributed by Lukas

The next chapter of my book, How To Empty Your Stress Bucket, focuses on a brilliant metaphor to help you understand how the primitive brain can throw...

97. THERAPY; How to create resilience - get into your stretch zone

03 May 2022

Contributed by Lukas

Get to the edge of your comfort zone and learn to be comfortable in the stretch zone to create resilience.  You can join my private FaceBook grou...

96. AUDIOBOOK The Bar of Control

26 Apr 2022

Contributed by Lukas

Thought I'd throw in the next chapter quickly so we can crack on with the book. Control is one of the major things about anxiety - when our anxiety is...

95. AUDIOBOOK; The solution focused formula

19 Apr 2022

Contributed by Lukas

Next chapter of reading from my book How To Empty Your Stress Bucket - it's only a short one but still valuable. You can join my private FaceBook grou...

94. CLIENT INTERVIEW - a teacher conquers flying phobia to travel the world

12 Apr 2022

Contributed by Lukas

Another interesting interview with one of my previous clients. Paola had huge anxiety and fear a few years ago, manifesting itself into phobias of fly...