Way Out

A powerful look at why the real problem isn’t your situation, but how you’re responding to it. Through Susana’s story, discover how lighter, smarter strategies can transform your career and well-being — without force or burnout.


Mena Santos Galvão
Tm. 914 971 340
mena.s@lisboacounselling.com
Website: https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/

Discover what truly happens in a counselling session and why this approach is so different from traditional therapy. In this episode, we dive into practical tools, day-to-day change, and how small steps lead to real transformation. A clear, straightforward explanation — plus a tool you can start using today.

Mena Santos Galvão
Tm. 914 971 340
mena.s@lisboacounselling.com
Website: https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/

5 signs you’re stuck in survival mode — and why these symptoms aren’t the real problem, but a message from something deeper. An episode to help you gain clarity and start reclaiming your energy and presence.

Mena Santos Galvão
Tm. 914 971 340
mena.s@lisboacounselling.com
Website: https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/

Why do you still feel anxious after trying so many ways to “fix” it?
Anxiety isn’t the real problem — it’s a symptom.
In this episode, I talk about the deeper pattern that keeps anxiety alive and what you can do to change how your brain reacts to stress.
Understand it. Interrupt it. Reprogram it.

Mena Santos Galvão
Tm. 914 971 340
mena.s@lisboacounselling.com
Website: https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/

Coffee has always been seen as the villain, one that increases anxiety, disturbs sleep... But does it really have to be that way?
In this episode, I'll talk to you about a new partnership we've made, between LisboaCounselling and Baobá, and how we can bring coffee and health together.


Registration Form for the workshop "A Mindful Brunch":
 https://docs.google.com/forms/d/e/1FAIpQLSfBU__c4658T_cDBra9RU-zSCJfinPP34kewZtVF-i-VF_0LA/viewform  

Bullying and domestic violence are not the same as conflicts! And it isn't about having a bad temper either!
In this episode, I'll help you get a clearer understanding of what bullying is. And perhaps to realise that one of your relationships, be it personal or professional, isn't just a difficult situation, but bullying.

The ‘here and now’ mindset is strongly promoted by some and regarded as terrible by others. In this episode, I will help you understand what this mindset is, from my perspective and in my practice.
So you can figure out what makes sense for you.

Jack came to LisboaCounselling with no big expectations. His relationship with his grown-up children was very difficult.  
And this was just one more thing to try. But in a few months of working together, his family relationships totally changed.  

Listen to his testimony.

It's the little things that make the difference. Small actions, more positive communication, can greatly change a relationship. They can help turn a tense and stressful relationship into a light-hearted and pleasant one.

Self-esteem and self-compassion are concepts that are constantly talked about and encouraged. 
But for me, it makes more sense to think about self-kindness.

A basic difference between counselling and psychotherapy is this idea of not influencing the patient. But what is really different between us is the meaning of this word.  

Listen to this episode to understand the position of each approach.


Mena Santos Galvão
Tm. 914 971 340
mena.s@lisboacounselling.com
Website: https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/

Today, I'm bringing you a very useful counselling tool — the sandwich.
Listen to this episode, to find out how it can help you to get less ‘overwhelmed’ by difficult or stressful situations.

Mena Santos Galvão
Tm. 914 971 340
mena.s@lisboacounselling.com
Website: https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/

Well-being doesn't happen by itself. It needs to be cultivated. And regularly.

This habit, this discipline of promoting your well-being, will not only help you to function better in everything you do, but it will also prevent the accumulation of exhaustion which, if you don't take care of it, could lead to some kind of breakdown.

Mena Santos Galvão
Tm. 914 971 340
mena.s@lisboacounselling.com
Website: https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/

Feelings of guilt are something that trouble many people. It can destroy your well-being and your life. But this guilt isn't always true.

Today I'm going to talk to you about those feelings of guilt that they put on you... and that you can learn to no longer accept.

Have you ever spent your day rushing around, doing lots of things, and at the end of the day you look back and feel like you've produced so little? One of the effects of anxiety is that it makes you waste your time.  

In this episode, I'm going to talk to you about how this happens and how you can change it.

Being very active seems like a sign of being well. But the opposite may be true. Increased activity can be a symptom of burnout at a very advanced stage.

Frustration or conflict is something you don't expect on holiday, but it happens all too often.
In this episode, I'm going to share with you some ideas that can help you better navigate the differences, expectations or unforeseen events; that can help you enjoy your holiday, even when things don't go your way.

How's your sleep? Many people wake up in the morning still tired. They sleep badly, they have poor quality sleep that doesn't allow them to get the rest they need. And it's happening to people of all ages, even children. This has a negative impact on their performance, well-being and physical health.

  In this episode, I share with you some small habits you can develop that will start to make a difference to the quality of your sleep.


📞      914 971 340
🎙️      Mena Santos Galvão
💻      LisboaCounselling.com
📥      info@lisboacounselling.com

Panic attacks start suddenly, out of the blue, with no clear reason. And when they start, they seem to have come to stay. But it doesn't have to be that way. You can learn to stop having panic attacks.  

This is the topic I'm bringing you this week.

The content shared in this podcast does not dispense with the need to consult a counsellor.

Website:  https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact me by: mena.s@lisboacounselling.com

Living under pressure is not normal. But it's so common that it is regarded as something we have to live with.
At LisboaCounselling, we help you to use Mindfulness tools as a lifestyle, in a natural and balanced way.

Because it is possible to reduce your pressures and improve your well-being and health. 
Talk to me. Your well-being doesn't have to wait.

Website:  https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact me by: mena.s@lisboacounselling.com

Procrastination starts almost without being noticed. But it quickly becomes a habit that you can't seem to get rid of.  

This is the topic I'm bringing you this week.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

In this episode, I'm going to talk about psychological violence. The kind that doesn't show, that doesn't leave bruises, that doesn't make you go to the hospital. The kind you can't share with anyone because no one would understand... or believe it.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

In this episode, I'm going to share with you how you can overcome anxiety by taking the opposite route, in its main characteristics.  

And I'm bringing you a special offer to celebrate this episode number 100. During this week, you can get a voucher for 50% off your first two counselling sessions. Request your voucher by message or email.  

Limited session slots. Send me your message today.  


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
...

Fostering your own well-being is not about being lazy or selfish. It's a discipline that helps you perform better and be happier.

This is the theme I'm bringing you in this episode.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Mindfulness is very popular.
In reality, though, what is it good for? What benefits can you get from practising Mindfulness?

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

‘’Living Together‘’, a programme designed to help you build a relationship with deeper bond and intimacy, a relationship that endures and survives crises.
For eight weeks, one hour a week.

Do you have a problem you'd like to change, but don't think you can?
This is common for many people. However, the ‘impossible’ often just needs different tools and strategies. Or, rather, a different lifestyle.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Is shouting, or being shouted at, normal? Lots of people live a shouting pattern, whether they are parents with young children, families with only adults, work teams or even friends. And this happens in all social classes, without exception.
Unlike what you might think, this isn't that difficult to change.

In this episode, I'll help you understand how you can change that, whether you're the one shouting or the target of someone else's shouting.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Li...

For the third year in a row, I've been awarded by the GHP Mental Health Awards.
In this episode, I'll share with you what they're saying of me this time.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

A pet can be much more than just companionship. Having pets can become a source of well-being and even healing, for you and for them.
In this episode, I share with you several areas that can be impacted by having a pet.
If you have a pet, or would like to, this episode is for you. 

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Most people are exhausted. And it's not exhaustion caused by having made great physical efforts, but by having their mind on autopilot all the time. This causes enormous wear and tear and prevents you from building your own well-being.
The practice of Mindfulness helps you to unburden your mind, promote your inner balance and develop a much healthier and more enjoyable lifestyle.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.co

Burnout, can be unnoticed. Most people who are suffering from burnout don't realise it. When the crisis hits and a diagnosis is made, burnout has already been burning for a long time.
That's why it's important to know what burnout looks like, its symptoms and the subtleties it causes. And one of those subtleties is the increasing difficulty in planning, in making all your tasks fit into your day.  

The content shared in this podcast does not dispense with the need to consult a counsellor.

Get in touch with Mena S Galvão in:  
htt...

Is ‘positive’ enough to raise well balanced and happy children?
More and more people are using this idea of positive education. But many of these people are leaving gaps in the child's development, which will continue to be lacunae in vital areas when they become adults.
Many young adults who have been brought up with this philosophy are showing terrible difficulties with self-management, low resilience and very little proactivity, to name just a few of the areas affected.


In this episode, I share with you some important aspects of ‘positive education’ and how you can manage y...

It doesn't have to be based on facts or real problems. But it affects most people and has heavy consequences in all areas of life, including physical health.
In this episode I'll tell you a little about what goes on behind the scenes of anxiety.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Understanding which approach or therapy is best for you before you start can be difficult.  

In this episode, I'm going to share with you some differences between counselling and psychotherapy that will help you understand which approach will help you find what you want.

Most couples who seek my help don't have a serious problem, but it's their differences, sometimes apparently unimportant trivial things, that are driving them to breaking point.
Because these little things, which in themselves wouldn't be a problem, due to their constant repetition and the wear and tear they cause, make the relationship unsustainable.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Shopaholism can be very subtle, so subtle that it goes unnoticed. It's easy to get caught up in it without even realising it. 
But this habit greatly reduces well-being, life quality and even physical health.

Lots of people live with the hurt of something that was done to them for years and can't let it go. They may even think they've forgiven, but the pain is still there.
How can you change that?

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Many people live for months or years with very serious health conditions, sometimes very limiting, but without getting a diagnosis.

This is the topic I'm bringing you this week.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Is living in the positive the same as pretending problems don’t exist? How can we live in a positive mindset without being detached from reality?

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

In this episode, I share with you a bit of the story of Sofia, who was my client a few months ago, to help you understand this holistic aspect of counselling; how, in order to treat a problem, we address and resolve several different areas.

Have you ever thought that your emotions come like a habit? And that it's there, in the habit's field, that you might be able to change them?
Listen to my vision and experience on this subject in this episode.

Do you often feel tired when you're with other people? Or do you have an increased tendency to avoid spending time with others?
In this episode I'll help you understand what might be causing it and how you can reduce this weariness.

The content shared in this podcast does not dispense with the need to consult a counsellor.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Many families live in a pattern of conflict, where it seems that anything can be a trigger to start a fight. In many, there are even broken relationships, where close people don't speak to each other for years.

In this episode, I'm going to help you realise how you can start to change that, even if you're not the one responsible for those pressures.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena...

This Christmas, come and offer something different: you can offer wellbeing, mental health, conflict resolution... perhaps the start of a new, more positive, enjoyable and functional lifestyle.

Until 31 December, get the chance to buy 2 counselling sessions for 50% off: 
👉 Only 45€ (instead of 90€).  

Perfect for yourself or to give to someone special! Vouchers valid until 30 March 2025.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Too many people feel exhausted but think they can't afford to rest.
In this episode, I help you understand how you can start to reduce your tiredness, even when you don't have the time.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

In Couple Therapy, I do separate sessions. That means a session with each of the partners on the same day. 

Listen to this episode to see how this works and the benefits of this approach.  


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

I'll be on holiday for the month of November. A time to recover my energy, to renew my well-being and to come back and share ideas and projects with you.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Anxiety is seen as normal, but it's not natural. Anxiety and stress are emotions that are extremely harmful both to your health and well-being and to your performance.

In this episode I'm here to demystify the idea that you have to live with anxiety. Because you don't! You can learn to get out of it.  


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Some people look like they were born to be a punching bag. There's always someone mistreating them. They experience bullying, domestic violence or simply being picked on by bosses, colleagues or even people they barely know.
What's the problem? Is it their fault?  

In this episode, I'll help you understand what's behind it.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

When faced with depression, the usual approach is to start by analysing the problem in depth. For many people, this can be quite scary.
Counselling provides a different approach. It doesn't start by analysing, but by giving the client very practical tools to start reducing the impact of the problem until it is overcome.  

The content shared in this podcast does not dispense with the need to consult a counsellor.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linke...

Meditation means just observing something with undivided attention, developing the ability to be in the present moment, to take a break from the draining autopilot that our mind tends to be on.
In this episode, I'm going to guide you through a Simple Meditation, which you can then continue to practise, even without listening to me.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

If you're facing a problem, especially if it's a serious one, you can't afford to be worried or anxious.
In this episode, I'll help you better understand this mindset shift that counselling brings you and what it means to learn how to navigate the storms of life instead of letting yourself be consumed and boycotted by worry or anxiety.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Neets - Young people who no longer study or work, some in their 30s or older.
The problem seems to be that they are still dependent on their parents. But much more serious than that is that for many of these young people this has become a pattern in their brains. They've become stuck somewhere back there, unable to create their own life path.

In this episode I'm going to help you understand this problem and what can be done about it.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.co...

Behaviours that seem to be just an exaggerated tendency to be close or helpful could be something much more serious than that - they could be stalking, one of the several kinds of bullying.

In this episode, I'm going to help you understand this problem, which you may be experiencing yourself without realising it.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

We all experience moments of stress and anxiety when we face difficult or challenging situations. And sometimes, we can have blockages, have a blank, or do a job below our capacity because of the impact of that anxiety.
In this episode, I'm going to help you understand how you can avoid that.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Is counselling the right approach for you?
In this episode, I'm going to answer a question I'm always asked at networking meetings: 'Who is the target audience for counselling?
Here, I'm going to help you understand the characteristics of the people who look for this approach and the kind of help they want. I'll help you realise if this really is the right approach for you.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her...

Do you have a narcissist in your life?
Many people think that's their problem, but when you look closely, it's clear that they're living a bullying or domestic violence situation.
In this episode, I'll help you understand the difference between a narcissist and a bully.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

We all have thoughts that run on autopilot, the vast majority of them unconscious. When you try to get rid of these thoughts, they don't go away. Memories, worries, that steal your peace of mind, your joy, affecting your health, communication, relationships.

In this episode, I help you understand why they happen, how they affect your life and, most importantly, how you can break out of this cycle.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/mena...

Counselling is not just a therapy, where you come to solve your problem, but an approach that enables you to build lighter, more conscious lifestyle. It's much more than empathy and active listening; much more than being able to express your problem.
Listen to this episode and get to know us a little better.

Anniversary gift:
Counselling sessions - 22,50€ (instead of 45€) (for new clients)Audio course “Mindfulness para crianças”  - 20€ (instead of 40€) (just in Portuguese)Audio book (one of my hobbies that I also share with you) - Contos: Gente como a gente - 5€ (instead of 10€)   You ca...

Burnout is caused by intense and persistent pressure. It's not physical or mental tiredness, but emotional exhaustion.
And often this pressure comes from a bullying situation, usually not perceived as such.
Listen to this episode to realise what's happening, perhaps to yourself.  

The content shared in this podcast does not exempt you from consulting a professional.  


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

What you say to yourself can either facilitate or sabotage what you want. Without realising it, even before you try something, by your self-talk, you've already determined failure.  

Do you have a tendency to say that you won't succeed? Is this a foresight of what was already going to happen or something that ended up causing this negative result?


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

My purpose in creating this podcast was not only to give you information about counselling and how I can help you if you need it or want it, but mostly to share with you practical tools that you can use on your own, making your life easier and more enjoyable and your problems less burdensome.
And how can you use this podcast in a way that's most useful to you? That's what I'm sharing with you in this episode.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.co...

Many people practise meditation. And almost all of them with Apps. However, unguided meditation, used and managed by yourself, can be more useful than guided meditation.
Come and find out why we don't use meditation apps at LisboaCounselling.


Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Many problems we have can be pushed under the rug. But with panic attacks, it doesn't work; because of their intensity, because they are very disabling while they last, because of the risks they seem to offer.
In this episode I'm going to tell you about those risks.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Many people think they have low self-esteem. But... is the problem really a lack of self-esteem?
In this episode, I share with you a very different view.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Many people live tired, exhausted lives. This happens not only because of excessive pressure and wear and tear, but essentially because they are not very effective at recovering from tiredness.
Realising which part of you is tired is crucial to becoming more skilful at recovering this energy deficit.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Is there a habit you've tried to change over and over again? Maybe you've even persisted with a strategy for a while... and then it all goes back to the same thing.
In this episode, I'll help you understand how you can become more skilful at letting go of habits you don't want to have.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Whatever problem brings you to me, my approach is always from the outside in. I always start by developing relief, working on small areas that are easier to change, training the tools and skills to overcome it, moving forward step by step, until the problem is solved.
Because to reach the depth, we need to start from the surface.  


This is our 50th episode.
I've been sharing practical themes and tools with you for 50 weeks. Today, to celebrate these 50 weeks together, I'm bringing you a very special offer.  

Special offer - 50% discount on ou...

Being positive is often mistaken for being optimistic. However, these are two very different ways of being in life.
A positive mindset affects not only the perspective of the person who develops it, but also their emotions, actions and ability to deal with crises and difficulties, and even sustainability, in terms of well-being, physical and emotional health, or interpersonal relationships.
Which mindset are you most often in? In this episode, I'll tell you about the differences, the implications and, perhaps, help you develop a healthier and more sustainable mindset.

Get in touch with Mena S Galvão...

Bullying and domestic violence aren't just about shouting or big scenes. Most situations of abuse, I would even say the most serious, are silent and invisible. Psychological pressure, manipulation and control are often seen as normal and not as a situation of abuse, keeping the victims totally at the mercy of their abuser.
In this episode, I share with you a little of what my work in this area has been like.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com...

Sometimes you feel emotions, as stress, anxiety, depression or anger, that you don't know where they come from. And worse, it seems that many of these emotions ‘grab’ you and stay in your mind all day... or even for days and months on end. Learning to understand your hormones and managing their levels is a simple tool you can start using to manage your emotions more positively.
In this episode, I'll tell you a little about how that happens.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counse...

Many people hear about Mindfulness and its benefits, but they don't want to use it because they don't want to get involved in esoteric practices.
However, Mindfulness doesn't have to be a Zen practice. In fact, there's nothing esoteric about it at all.

In this episode I help you understand the differences are and how you can use it without having to follow something that makes you feel uncomfortable.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/m...

Burnout doesn't happen suddenly. As mental and emotional exhaustion increases, symptoms appear. One of them is difficulty in managing unforeseen events and unexpected difficulties.

Listen to this episode to understand how it happens and what you can do about it.

The content shared in this podcast does not exempt you from consulting a professional.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

You have lots of routines and obligations that tire you out, take up time and that you don't like.
But why not start using them as moments of mental rest? If you have to do them, why not start managing them more intelligently?

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

This year I was once again honoured by the GHP Mental Health Awards. I feel very grateful for this further recognition of the work I've been doing.  
But my first thought when I read the email informing me of the area in which I had been awarded was that this particular prize didn't have much to do with who I am.

In this episode, I help you understand why this surprising award actually makes a lot of sense.

Encontras a Mena S Galvão em
www.lisboacounselling.com
IG: @lisboa.counselling 
Linkedin: http...

Many people think they can't forgive, for fear that it will make them more vulnerable, that it will allow the other to repeat or continue the same behaviour. But the opposite is quite true.

Listen to this episode to understand how you can get free from the hurt, but not allow it to happen again.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Over the years, we experience disappointments, some of them serious. People who hurt us, with or without intention.
How do you deal with these thoughts, these memories? How does it impact your life and your well-being?
In this episode, I help you begin to understand the journey you can take to free yourself from these sorrows.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en 
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Sometimes it feels like your work isn't flowing as usual, your brain doesn't seem to be working at its best, it feels stuck.
In this episode, I'll help you identify an inner state that greatly impairs the fluidity of your brain, causing you to have to work much harder to do the same job, which ends up being of poorer quality than it should be.
Listen to this episode to understand what's happening and how you can change it.

Get in touch with Mena S Galvão in:  
https://lisboacounselling.com/?lang=en
IG: @li...

Looking after elderly parents can mean being exposed to constant criticism, demands and guilt, and it can be a terrible burden for you. However, the quality of your relationship with your parents is in your hands.
Listen to this epi to see how you can change it.

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

We do lots of things on autopilot. This is an extremely effective strategy of our brain — it allows us to spend much less time and energy on routine activities.
But does it make sense to leave everything on autopilot? How can reducing this mode of operation greatly reduce both your negative emotions and your mental and emotional exhaustion?

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

With so many pressures, responsibilities and demands, many people don't find the time to rest. And they think they'll rest on holiday. But resting on holiday isn't enough. What's more, if you're exhausted, the holidays won't be enough for you to rest.

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

In the last episode, I spoke to you about navigating life's storms. Today, following on from that, I'm going to talk to you about more violent storms. When you think you've reached the bottom of the hole.

Does that really exist, the bottom of the hole? When everything is terrible, can you be sure that it won't get worse?
In this episode, I come to share my thoughts with you.


Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.l...

Maybe you wish you didn't have the problems you're facing. But... problems exist; they're part of living on this planet. Instead of just wanting to escape them, you can become more skilful at "navigating", at managing the various situations that life brings you, more effectively.

Listen to this episode to understand this shift in mindset and how it can radically change your life.

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s...

Last week I talked about how we can create new programs in our brain to achieve the changes we want.
But what happens to the old programs that we don't want, that have been replaced? Is it possible to erase them?

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

To achieve change in your life, you need to plan and implement that change in your brain.
In this episode, I share with you what is neuro programming and how you can use it to start changing habits.

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Hormones are produced by our bodies naturally. But we can become more effective at producing the hormones we need, which promote our well-being.
In this episode, I'm going to talk about how you can increase your production of one of these hormones, serotonin.

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

The others don’t listen to you, they don’t respect your opinion, they interrupt when you’re talking and sometimes, they don’t let you talk, at all?
In this episode, I’ll share with you how you can start changing it.

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

Burnout comes without being noticed. Tiredness, exhaustion, difficulty in managing responsibilities and emotions are all signs that something isn't right. Burnout is affecting more and younger people.

You have some articles about burnout in https://lisboacounselling.com/?lang=en

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com

What makes me different? What sets me apart from my colleagues? What can you expect to be different when you look for help at LisboaCounselling?

Get in touch with Mena S Galvão in:
https://lisboacounselling.com/?lang=en
IG: @lisboa.counselling.en
Linkedin: https://www.linkedin.com/in/menasantos/
Contact her by: mena.s@lisboacounselling.com