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Crappy to Happy
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Content provided by Cass Dunn. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Cass Dunn or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Join psychologist Cass Dunn, and inspiring guests from around the world, for real talk, relatable and practical ideas to help you live a happier, more meaningful life. www.cassdunn.com
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209 episodes
Mark all (un)played …
Manage series 1549850
Content provided by Cass Dunn. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Cass Dunn or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Join psychologist Cass Dunn, and inspiring guests from around the world, for real talk, relatable and practical ideas to help you live a happier, more meaningful life. www.cassdunn.com
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209 episodes
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Crappy to Happy


1 Mindfulness... and then what? A new audio series! 9:01
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We're kicking off our brand new series for paid subscribers, "Mindfulness... and then what?", where we'll dive deep into how to truly incorporate mindfulness into your life for real benefits. I know, I know—mindfulness is one of those buzzwords that can make people roll their eyes, but stay with me! This month, we’re all about getting practical and relevant with mindfulness, addressing the stress, overwhelm, and uncertainty we face daily. Together, we'll explore what’s not working and set intentions for change. Whether it’s sleep issues, irritability, or just feeling off-balance, we're here to figure out what you want to be different by the end of the month, while I share tools to help you navigate your emotions and experiences. There'll be audio lessons, guided meditations and practical processes all designed to help you emerge with more clarity and calm, despite what's happening in your life. So, grab your journal, and let’s get started. If you're not a paid subscriber and would like to join in - upgrade to paid in the Apple podcasts app or on Spotify (which will link you to Substack). Or sign up directly on Substack: https://cassdunn.substack.com Connect with Cass Email: hello@crappytohappypod.com www.crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/@crappytohappypod Subscribe to Cass's Newsletter https://cassdunn.substack.com Your feedback is important! To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional). https://forms.gle/tmmuaKgn82c8TKjZA…
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Crappy to Happy


Today’s episode dives deep into a crucial question: who are you when you’re at your best? I’m inviting you to explore the qualities that make you shine and how to create the conditions in your life that allow you to be at your best more of the time. We discuss the importance of understanding both our best selves and our not-so-great moments, drawing connections between our moods, circumstances, and overall well-being. This episode is all about setting yourself up for success and identifying what conditions allow you to flourish. Takeaways: Knowing who you are at your best means identifying the unique qualities that truly shine when you are living optimally. Listeners are encouraged to consider the conditions that allow for optimal functioning, such as sleep, downtime, and mindful practices to enhance your overall well-being. We touch on the challenges of managing time and energy in a busy life, reminding ourselves to prioritise what truly matters for our mental health. Connect with Cass Email: hello@crappytohappypod.com www.crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/@crappytohappypod Subscribe to Cass's Newsletter https://cassdunn.substack.com Your feedback is important! To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional). https://forms.gle/tmmuaKgn82c8TKjZA…
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Crappy to Happy


1 Unexpected Turns: How to get through it when things go to sh*t 16:41
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Hi from my mum's wardrobe. I'm on holiday in Australia and taking a break from my packing to share a personal update that highlights how unpredictable life can be. My family has recently faced some unexpected challenges, including my husband’s work being impacted by significant global events and unexpected health issues with his father. Meanwhile, we live in another country with no clear end date, which makes everything feel a little tenuous. I wanted to take the opportunity to mention the importance of "psychological flexibility", a key concept from Acceptance and Commitment Therapy, which encourages us to stay adaptable and resilient by focusing on what we can control, staying connected to the present moment, finding meaning in our values, and taking the action that's necessary even if it's hard. Join me for a super quick chat from the wardrobe about how we can remain present and connected to what truly matters, even when life feels overwhelming. Takeaways : Life is unpredictable, and being prepared for unexpected challenges is essential for resilience. Psychological flexibility helps us adapt and remain centered amid difficulties and uncertainties. Focusing on present moments and values can guide us through life's challenges and changes. Quality social connections play a crucial role in maintaining our happiness and overall well-being. It's important to recognise that our thoughts and feelings are passing experiences, not our identity. Taking committed action aligned with our values is key to navigating tough times effectively. Connect with Cass Email: hello@crappytohappypod.com www.crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/@crappytohappypod Subscribe to Cass's Newsletter https://cassdunn.substack.com Your feedback is important! To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional). https://forms.gle/tmmuaKgn82c8TKjZA…
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Crappy to Happy


1 How I was Recruited into a Cult with Carli McConkey 49:49
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Carli McConkey was a naive 21yr old seeking self-improvement when she was recruited into a new age cult where she spent over 13yrs trapped and enslaved. Carli bravely shares her experience of being manipulated, coerced, and abused, explaining the psychological tactics employed by cult leaders to maintain control. After finally escaping, Carli’s struggles continued when she fought and won a defamation lawsuit brought upon her by her former cult leader. She also shares her frustration that her cult leader is currently a registered psychologist in Australia and the UK, despite regulatory bodies in both countries being made aware of the judges' rulings in this case. Carli sheds light on the complexities of recovery from cult abuse. Through sharing her story, she educates us about the red flags of cults, and highlights the importance of professionals being equipped to support cult survivors in the aftermath of their experience. For support and websites referenced in this episode: Cult Information and Family Support (CIFS) Australia https://www.cifs.org.au/ Cult Education Institute (Rick Ross) https://culteducation.com/ Connect with Carli www.carlimcconkey.com…
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Crappy to Happy


1 How Your Happiness Impacts Your Political Preferences 19:46
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The recent World Happiness Report highlights a striking link between social trust and voting preferences, revealing that individuals with low social trust are more prone to supporting right-wing political parties. In this episode, I dive into this fascinating finding, which highlights how our personal dissatisfaction with life often translates into political choices that can influence societal outcomes. It’s a wake-up call for all of us to reflect on our role in fostering social connections and trust within our communities. Despite our natural pessimism about kindness, studies show that people generally underestimate the empathy and support available around them. We have the power to change this narrative—by actively nurturing trust and connection, we can improve not only our own well-being but also the fabric of our society. Takeaways: The World Happiness Report indicates that low social trust correlates with voting for right-wing parties. Individuals with lower satisfaction in life tend to reject traditional political systems and seek alternatives. Social connection is vital for our happiness, health, and longevity, and we must prioritise it. Many young adults feel they lack social support, often underestimating the kindness of others around them. Our perceptions of others' empathy significantly influence our willingness to connect and engage socially. Rebuilding social trust requires individual responsibility in recognising the goodness in others and fostering connections. Links: World Happiness Report 2025 Connect with Cass Email: hello@crappytohappypod.com www.crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/@crappytohappypod Subscribe to Cass's Newsletter https://cassdunn.substack.com Your feedback is important! To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be. Note: Updated link (this is a Google form where your email address is optional). https://forms.gle/tmmuaKgn82c8TKjZA…
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Crappy to Happy


1 We Need Your Art: Unleash Your Creative Spirit with Amie McNee 43:15
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Amie McNee joins me in the studio to share her insights on the transformative power of creativity and the importance of claiming your artistic voice. Her new book, "We Need Your Art", is a rallying cry for those who feel they aren't "real" artists and encourages everyone to embrace their creative impulses. Amie passionately argues that art is not just for the privileged few; it's an essential part of the human experience that everyone can and should engage in. Throughout our conversation, we delve into how creativity can heal both individuals and communities, and the vital role it plays in our overall well-being. If you’ve ever hesitated to share your art or doubted your creativity, this episode is a must-listen for you—because trust us, we need your art! Takeaways: Everyone should embrace their creativity and express themselves artistically, regardless of their perceived talent. Art is not merely a hobby but a vital part of the human experience that fosters connection and change. The act of creating can be a powerful tool for personal healing and community building, challenging societal norms that dismiss its importance. Overcoming perfectionism and sharing 'shitty art' can help individuals reclaim their creative power and confidence in their abilities. Connect with Amie : www.amiemcnee.com https://amiemcnee.substack.com/ Connect with Cass : email: hello@crappytohappypod.com www.crappytohappypod.com or www.cassdunn.com Join my Substack: https://cassdunn.substack.com I need your help! Please help me to improve the show my taking a few minutes to complete my listener survey. I promise I'll send you something nice. www.crappytohappypod.com/survey…
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Crappy to Happy


1 Celebrating 100 Days Alcohol Free! + A special offer for you 21:05
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Today, I'm celebrating a huge milestone: 100 days alcohol-free! It feels amazing, and I want to share my journey with you—from the challenges to the triumphs. I also dive deep into the reasons behind my decision, including some personal revelations about ADHD and how it has shaped my relationship with alcohol. It’s not just about quitting drinking but understanding why we turn to these habits in the first place. Plus, I’m inviting you to complete a listener survey to help us grow and improve the show. (I'm willing to bribe you. I have no shame. Tune in to hear more.) Takeaways: Achieving 100 days alcohol-free is a significant milestone that leads to amazing personal growth. It's important to reflect on moments when quitting feels easy and to cherish that success. Recognising the role of ADHD in alcohol consumption can help in understanding personal habits. Subscribing to the paid version of the podcast offers exclusive content to enhance your well-being journey. Upgrade to Paid: https://cassdunn.substack.com (or subscribe via the Apple Podcasts or Spotify app ) Connect with Cass hello@crappytohappypod.com www.crappytohappypod.com www.cassdunn.com Take the listener survey! https://www.crappytohappypod.com/survey…
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Crappy to Happy


1 Free yourself from 'Good Girl' conditioning with Dr Michelle McQuaid 44:43
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Dr. Michelle McQuaid joins me in this episode to dive deep into the concept of "good girl conditioning" and how it impacts women's mental health and well-being. We explore the societal expectations that shape our beliefs from a young age, often leading to exhaustion and a sense of emptiness, despite achieving external markers of success. Dr. McQuaid shares her personal journey of discovering these patterns and the research that highlights how they manifest in our lives, particularly for women. Together, we discuss practical strategies for breaking free from these constraints. This conversation is not just enlightening; it’s a call to action for all of us to step into our authentic selves and support each other in that journey. Connect with Chelle: www.thegoodgirlgamechangers.com www.michellemcquaid.com Connect with Cass: Email: hello@crappytohappypod.com www.crappytohappypod.com www.cassdunn.com Join our community and subscribe to Beyond Happy: https://cassdunn.substack.com 2025 Cassandra Dunn…
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Crappy to Happy


1 How to Heal your Wounded Parts & Step into your Wisest Self 21:26
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This week, we're diving into parts work, with an introduction to Internal Family Systems (IFS) therapy and how you can apply it as a tool for self-healing. We'll explore how recognising and connecting with different parts of yourself - like your inner child or your inner perfectionist - can lead to greater self-awareness, self-compassion and personal growth. The episode highlights the importance of curiosity and kindness as you navigate your emotional landscape, encouraging you to accept all the parts of you. Takeaways: Understanding Internal Family Systems therapy can help us connect with different parts of ourselves. Parts work encourages self-compassion by acknowledging the motivations behind our behaviours and emotions. Embracing our wounded parts allows for healing and a healthier relationship with our inner selves. Connect with Cass: Email: hello@crappytohappypod.com www.crappytohappypod.com Substack https://cassdunn.substack.com…
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Crappy to Happy


1 Introducing Beyond Happy: Join now to level up your happiness! 3:02
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Announcing the launch of my new paid subscriber version of Crappy to Happy, called Beyond Happy, kicking off next week! This isn't just more Crappy to Happy; it’s also an opportunity to dive deeper into personal growth and happiness with exclusive content, tools, resources and a vibrant community. Apple listeners, your options for subscribing are: Subscribe directly in the App OR or if you prefer to engage more fully in the community Subscribe at https://cassdunn.substack.com Spotify listeners , subscribe in Spotify and automatically gain access to Substack benefits. Don't miss the 30-day happiness challenge: Daily podcasts to enhance your mood, mind and motivation, starting next Monday 24th February. If you’re ready to take your journey from Crappy to Happy to the next level, join the community and get ready to go beyond. Where to find Beyond Happy Apple Podcasts Spotify Substack (private RSS feed for Apple, Spotify and any other podcast app) Contact: hello@crappytohappypod.com https://www.crappytohappypod.com https://cassdunn.substack.com…
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Crappy to Happy


1 Reclaiming Happiness: Why Every Woman Needs a Passion Project 20:52
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This episode encourages listeners to carve out time for activities that bring them joy without the pressure of achieving specific goals or outcomes. Cass shares insights into the importance of finding a passion project, i.e. engaging in creative outlets or hobbies that allow for personal expression and fulfilment. By reconnecting with activities that light you up, you not only enhance your own mental health but also bring a more vibrant energy to your relationships with others. It's time to reclaim some of your own time and explore what truly makes you happy. Takeaways: Finding a passion project can bring you joy and enhance your mental well-being. Carving out time for yourself is essential for personal happiness and fulfilment. Engaging in creative activities helps build resilience and reduces stress in your life. It's never too late to explore interests you once loved or always wanted to pursue. Pursuing something purely for fun can invigorate your spirit and refresh your energy. Investing time in a passion project allows you to reconnect with your identity and interests. Connect with Cass: www.crappytohappypod.com hello@crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/crappytohappypod Join the free 7-day Happiness Challenge: www.cassdunn.com/happiness…
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Crappy to Happy


1 How to master your mind to win at life with Alexis Fernandez 48:06
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Cass is joined by Alexis Fernandez-Preiksa, a neuroscientist, best-selling author and host of the incredibly popular "Do You F*cking Mind?" podcast. The conversation explores how Alexis discovered her love for cognitive neuroscience and how she uses her knowledge to optimise her own health, happiness and success. She urges listeners to conduct an inventory of what they identify with to foster flexibility and resilience in their lives. She argues that rigid identities can limit personal growth. Through her tough-love approach, Alexis encourages individuals to embrace their evolving selves and to question the labels they assign to their personas. She discusses the concept of self-critique versus self-criticism, advocating for a more constructive approach to personal evaluation. This shift allows you to recognise self-limiting behaviours without engaging in harmful negative self-talk. Cass & Alexis discuss the importance of agency in mental health, encouraging listeners to take control of their thoughts and actions, thereby transforming their experiences of discomfort into opportunities for growth. Alexis offers practical advice on setting realistic goals, stressing that everyone has the capacity to change and grow, regardless of their starting point, and that recognising one’s ability to influence their own thoughts and behaviours is crucial for fostering a positive relationship with yourself. This episode is a treasure trove of insights for anyone looking to understand the dynamics of their mind better and to cultivate a happier, more fulfilling life. Takeaways: Alexis discusses how her journey from aspiring actress to neuroscientist shaped her perspective on personal growth. The importance of setting realistic goals and starting small to build self-trust. Identifying with too many labels can limit personal growth; flexibility in identity is crucial. Self-critique should focus on behaviours rather than personal attacks to foster improvement. A healthy relationship with yourself is foundational to engaging in fulfilling romantic relationships. Embracing discomfort is necessary for growth; it’s about choosing the right kind of discomfort. Connect with Alexis: www.dyfmpod.com https://www.instagram.com/doyoufckingmind/ Connect with Cass: www.crappytohappypod.com hello@crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/crappytohappypod Join the free 7-day Happiness Challenge: www.cassdunn.com/happiness Watch this episode on Youtube: https://www.youtube.com/@CrappytoHappy…
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Crappy to Happy


1 Kickstart Your 2025: Setting Goals That Matter 28:01
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As the new year unfolds, it brings a fresh opportunity to reflect on what will truly make you happy. This episode of Crappy to Happy offers a guiding light for anyone looking to set meaningful goals in 2025 and give yourself the best chance of achieving them. Cass shares how her personal experience with ADHD has prompted a shift in her goal-setting strategies. Rather than allowing the diagnosis to frame her identity, she embraces it as a catalyst for change, using it to inform her approach to planning and productivity. This refreshing outlook encourages listeners to view their own challenges as potential stepping stones towards personal growth. The episode dives deep into the art of goal-setting, urging you to move beyond generic aspirations to create specific, meaningful objectives. Cass emphasises the critical importance of understanding the emotional underpinnings of goals—why they matter and how they impact overall well-being. This insight not only enhances motivation but also fosters a deeper connection to your aspirations. Cass highlights the value of accountability, suggesting that your goals should be tangible and regularly revisited to ensure that you stay on track and avoid being derailed by unproductive busyness. She shares practical tips for breaking down yearly objectives into quarterly targets, making the journey feel less overwhelming and more achievable. This episode is your invitation to reflect, plan, and take proactive steps towards having your best year ever, knowing you have the power to shape your path in 2025. Takeaways: January is a great time for reflection and planning, setting clear and specific goals. Consider what you truly want to achieve in the next 12 months and write it down. Regularly review your progress and adjust your goals based on feedback and experience. Break your 12-month goals down into 90-day milestones to maintain focus and urgency. Identify measurable metrics to track your progress toward your goals effectively. Create a system or habit that supports your goals, ensuring you prioritise what matters. Connect with Cass: www.crappytohappypod.com hello@crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/crappytohappypod Join the free 7-day Happiness Challenge: www.cassdunn.com/happiness…
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Crappy to Happy


1 Wearable technology for your Brain with Ariel Garten 31:19
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This is an encore episode: Throwing back to 2019 when Cass interviewed Ariel Garten, the founder of the Muse Brain Sensing Headband. Meditation is a thousand year old practice but Ariel has found a way to bring that practice into the 21st century with her breakthrough technology Muse: The Brain Sensing Headband . Her mission is to help you do a deep dive in understanding your brain, getting real time feedback on your brain activity, breath, movement and heartbeat, as well as monitoring the quality of your sleep. Cass and Ariel discuss the things wearables can teach us about ourselves, how this technology can be reconciled with principles of mindfulness such as 'non-striving', and the benefits of getting real time feedback during your meditation. Take 20% off the Muse Brain Sensing Headband: https://www.choosemuse.com/cassdunn (or use code CASSDUNN to take 20% off at checkout if the discount is not automatically applied). Connect with Cass: www.crappytohappypod.com hello@crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/crappytohappypod Join the free 7-day Happiness Challenge: www.cassdunn.com/happiness…
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Crappy to Happy


In this final solo episode of 2024, Cass reflects on the importance of recognising personal achievements over the past year, emphasising the need to focus on gains rather than gaps. She shares plans for a new subscriber version of the podcast launching in 2025, aimed at fostering community and providing more exclusive content. Cass also shares her recent ADHD diagnosis, discussing the personal challenges associated with it, why you might question whether you have it or not, and concludes with a hopeful outlook for the upcoming year, encouraging listeners to embrace change and growth. Connect with Cass: www.crappytohappypod.com hello@crappytohappypod.com www.instagram.com/crappytohappypod www.tiktok.com/crappytohappypod Join the free 7-day Happiness Challenge: www.cassdunn.com/happiness…
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