PLAYING-IT-SAFE copertina

PLAYING-IT-SAFE

PLAYING-IT-SAFE

Di: Dr. Z. - Patricia Zurita Ona Psy.D.
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I'm Dr. Z., a clinical psychologist and an author. In PLAYING-IT-SAFE I will share with you research based-skills, interviews, readings, insights, tips, and all types of curated info to get unstuck from worries, anxieties, fears, obsessions, and ineffective playing-it-safe actions.

Hosted on Acast. See acast.com/privacy for more information.

Patricia Zurita Ona, Psy.D. Igiene e vita sana Psicologia Psicologia e salute mentale Successo personale Sviluppo personale
Episodi
  • 110. The Present Moment: Where You Aren't

    110. The Present Moment: Where You Aren't
    Oct 15 2026
    Two hours at dinner. You were there for about twenty minutes of it.You are at dinner with people you love, and you are in a meeting that happens on Thursday. You are running it: what I will say, what they will say back, and when Thursday is done playing, your mind goes backward to a conversation from three weeks ago that you have now replayed forty times.This episode is about contact with the present moment, one of the six core psychological processes in Acceptance and Commitment Therapy (ACT).What you will learn:The definition of contact with the present moment.Why replaying a conversation forty times feels like learning and what it pays you every time.Three practices that take about ten seconds each, plus how to tell whether you are using grounding to come back or to leave.Resources mentioned:Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/About Dr. ZDr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views.And if this episode is helpful, I welcome a review on Apple Podcast._______STOP LETTING ANXIETY MAKE YOUR DECISIONSWHO AM I?My name is Patricia E. Zurita Ona, but my clients call me Dr. Z.I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT).I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties.I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes.My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life!GET ACT SKILLS IN YOUR INBOX:Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/HERE IS WHERE TO START1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/2. ONLINE COURSES: https://courses.thisisdoctorz.com/3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/4. BOOKS: https://www.thisisdoctorz.com/books/5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.
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    11 min
  • 109. Self as Context: You Are Not the Description

    109. Self as Context: You Are Not the Description
    Oct 2 2026
    There is a difference between having a description and being one.An email comes in asking you to run the training, and before you finish reading it, your mind says, "I am not a teacher. I am not that kind of person." You get hooked, you write back something gracious, and you route it to somebody else.This episode is about self as context, one of the six core psychological processes in Acceptance and Commitment Therapy (ACT), and it is the one Dr. Z finds the hardest to explain and the most useful once it lands.The episode draws the line between self as content (every description your mind produces of who you are) and self as context (the place all of those descriptions show up). Not a better description of you. The room the furniture is in.What you will learn:Self as content versus self as context and why a description of yourself does not feel like a thought, but like a fact about your species.How this differs from defusion, which the two processes get confused for constantly.The four costs of living only in the description, including why you end up defending the descriptions that hurt you.Why the flattering labels cost you just as much: “I am the strong one, I am the reliable one, I am the person who never drops the ball.”The chessboard: both armies are yours, which is why you have never been able to win that fight.The continuity demonstration: what the nine-year-old, the twenty-two-year-old, and you actually have in common.Why self-esteem work keeps you inside the description, arguing about the score.Four practices, including the two words that do the whole job in four seconds.Resources mentioned:Values-Based Review: Life Audit (free) → https://proud-snow-5694.ck.page/d2a5e77ba3Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/About Dr. ZDr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views.And if this episode is helpful, I welcome a review on Apple Podcast._______STOP LETTING ANXIETY MAKE YOUR DECISIONSWHO AM I?My name is Patricia E. Zurita Ona, but my clients call me Dr. Z.I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT).I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties.I've published books on ACT, given a TEDx talk with 267K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes.My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life!GET ACT SKILLS IN YOUR INBOX:Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/ Hosted on Acast. See acast.com/privacy for more information.
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    14 min
  • 108. Defusion: When You Believe Everything You Think!

    108. Defusion: When You Believe Everything You Think!
    Sep 23 2026
    There's an email that's been sitting in your drafts for eleven days, and the only thing stopping it is one sentence in your head that you've never checked. This episode is about defusion, one of the six core processes in Acceptance and Commitment Therapy (ACT), and about what happens when a thought and the world get glued together so tightly you can't tell them apart.Dr. Z explains defusion in plain language, why the thoughts that run your life sound like good judgment instead of fear, and how most of them are orders you've been following for years without calling them orders. Then, you get four skills to put a little daylight between the sentence and what your hands do next.What you will learn:Defusion, plainlyWhy your mind says it's cold outside and you're going to humiliate yourself in exactly the same voice.Why arguing with the thought or swapping it for a positive one keeps you in the same fight.Four ways to practice delusion.Resources mentioned:Audio guide You're not your thoughts (free) → https://proud-snow-5694.kit.com/89ff3918d3Playing-It-Safe Questionnaire (free) → https://www.thisisdoctorz.com/playing-it-safe-questionnaire/ACT Coaching for anxiety-based struggles → https://eastbaybehaviortherapycenter.com/act-coaching/Therapy at East Bay Behavior Therapy Center → https://eastbaybehaviortherapycenter.com/About Dr. ZDr. Patricia Zurita Ona (Dr. Z) is a licensed psychologist, author of eight books, and TEDx speaker who has spent over 18 years helping overthinkers and overachievers stop letting anxiety make their decisions. She is the founder of East Bay Behavior Therapy Center in Walnut Creek, California, and the host of the Playing It Safe podcast. Her TEDx talk "Stop Playing It Safe and Start Living" has over 267,000 views.If this episode helped you recognize one playing-it-safe move in your own life, a review on Apple Podcasts means everything to me. I read every single one._______STOP LETTING ANXIETY MAKE YOUR DECISIONSWHO AM I?My name is Patricia E. Zurita Ona, but my clients call me Dr. Z.I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT).I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties.I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes.My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life!GET ACT SKILLS IN YOUR INBOX:Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/HERE IS WHERE TO START1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/2. ONLINE COURSES: https://courses.thisisdoctorz.com/3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/4. BOOKS: https://www.thisisdoctorz.com/books/5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/ Hosted on Acast. See acast.com/privacy for more information.
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    12 min
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