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Encore Episode: Get Out of Your Own Way

Encore Episode: Get Out of Your Own Way
People who self sabotage often blame themselves for the things they aren’t getting. Some self sabotage is biological. We’re built to avoid stress and seek rewards, so we don’t push to make change because of the stress.

Self Sabotage Busters

  1. Be aware of your thoughts. Every negative emotion and regretful action is proceeded with a thought. Root out the thoughts that get in your way.
  2. Pay attention to the thoughts that get too much attention. Label thoughts as a mental event. Add “I’m having the thought that…” before any negative thought.
  3. Imagine imprinting your thoughts on something external to you, like leaves on a stream. It separates the thought from you and gives it a physical boundary.
  4. Create a blueprint for change. Put all of the smaller steps to reach a goal out there so you don’t have to think about them every time you need to take action.
  5. Define your top five values in life right now. Every goal should be tied to at least one value to make it easier to reach. It also improves your motivation when the going gets tough.
  6. When you’re calm, consider your triggers and come up with an alternate plan. If X happens, have a logical plan to do Y. Triggers lead to emotional reactions.

Listen as Dr. Judy Ho joins Dr. Pamela Peeke to discuss getting out of your own way.


Smarty Pants Vitamins
Featured Speaker:
Dr. Judy HoDr. Judy Ho, PhD, ABPP, CFMHE, is a licensed and board certified (ABPP) Clinical and Forensic Psychologist, a board certified Forensic Mental Health Evaluator (CFMHE) and a tenured Professor of Psychology at Pepperdine University. She has appeared as an expert psychologist and host on several news, crime, talk show and reality television programs, including recurring expert and panelist roles on Dr. Drew (HLN), It Takes a Killer (Investigation Discovery), various CNN, Fox, CBS, ABC, and NBC news shows, recurring expert on a variety of E!, Lifetime, Reelz, and History channel shows, as well as a co-host on Crime Watch Daily (UPN).

Dr. Judy Ho received her undergraduate degrees in Psychology (BA) and Business Administration (BS) from the University of California, Berkeley, and completed her masters (MS) and doctoral degrees (PhD) in Clinical Psychology at the University of California San Diego School of Medicine/San Diego State University Joint Doctoral Program.

She is a two-time recipient of the National Institute of Mental Health Services Research Award (2004 and 2008), and completed a three year National Institute of Mental Health sponsored postdoctoral fellowship in Child Psychiatry at the University of California Los Angeles Neuropsychiatric (Semel) Institute, and is an active member of the National Academy of Neuropsychology and the International Neuropsychiatric Society.

Dr. Judy Ho has been performing since she was a child in plays, choirs, dance teams, and orchestras, and has pursued this hobby over the years as an adult, acting in several TV shows, films, and musical theater shows. She continues to advocate for fine arts programs in lower-income communities to help children bolster their coping skills and to build their self-concept and self-efficacy. She hosts an active research lab where she provides needed mental health interventions to high need parent and youth communities and studies the effectiveness of these programs.

As a psychology professor, researcher and expert she has authored several Op Eds, book chapters and magazine columns with the goal of providing information to the general public about psychological issues in daily life and quality mental health care. And, she regularly contributes clinical research manuscripts to National and International psychological journals, and writes chapter contributions to Mental Health Textbooks and research articles illuminating issues regarding mental health treatment for high need populations.