Ditch the Couch Podcast

You don't always need a therapy couch to do the work, just curiosity and a willingness to grow. Welcome to Ditch the Couch, where clinical psychologist Dr. Jamie Trefethen brings psychology off the couch and into real life. No jargon, no judgment- Just honest conversations, expert strategies, and relatable stories to help you navigate the messy middle between self-awareness and life improvement. Whether you're managing stress, striving for balance, or seeking deeper self-understanding, this is your space to expand. Topics include: mindset, emotional health, confidence, relationships, boundaries, self-care, productivity, stress management, and the psychology of everyday life.

The VISOR Method: A Values-Led Framework for Meaningful Goal-Setting 01/12/2026

The VISOR Method: A Values-Led Framework for Meaningful Goal-Setting Most of us don’t struggle with setting goals, we struggle with sticking to them. And when that happens, it’s easy to assume the problem is us: a lack of discipline, motivation, or follow-through. But often, the issue isn’t the person, it’s the approach. In this episode, I’m sharing the VISOR Method, a values-led framework I use to set goals that actually feel aligned, sustainable, and supportive of real life. Instead of pushing harder or doing more, VISOR helps you slow down, get clear, and create goals rooted in self-respect rather than pressure. This episode is for you if traditional goal-setting has ever felt overwhelming, disconnected, or discouraging and you’re ready for a more thoughtful way forward. What You’ll Learn in This Episode Why traditional goal-setting often falls short How values create a stronger foundation for meaningful goals What the VISOR Method is and how it works How to narrow your focus without limiting your growth Why re-evaluating goals is a sign of awareness How to set goals that support your life instead of fighting it VISOR is a simple framework you can return to again and again: V — Values: Clarifying what truly matters in this season of life I — Identify & Narrow: Focusing on the areas that will create the most meaningful change S — Set Tangible Goals: Creating clear, realistic goals you can orient toward O — Objectives: Mapping out supportive steps that fit your real capacity R — Re-evaluate: Adjusting goals with honesty and compassion as life shifts Free Resource: VISOR Workbook If this framework resonates, I’ve created a guided VISOR workbook that walks you through each step of the process in a gentle, direct, and supportive way. You can download it and work through it at your own pace here: 👉 In the next episode, we’ll explore the tension between accepting ourselves as we are and wanting to change, digging into why growth rooted in self-criticism so often backfires. Make sure you’re subscribed so you don’t miss it. If this episode felt grounding or helpful, I’d love for you to: Subscribe to the podcast Share it with someone who might need a softer approach to goal-setting Leave a review to help more listeners find the show /episode/index/show/9742baab-9e61-4f2d-af3c-83b7a5fe9cd2/id/39698215

Irritable and Angry Women, This one is for You 12/28/2025

Irritable and Angry Women, This one is for You Link to anger management handout mentioned in this episode: You know those days when everything feels like too much? the email that lands wrong, the partner who says they’re “fine,” the to-do list that never ends. You tell yourself you’re overreacting… but what if you’re not? In this episode, we’re talking about anger, especially the kind that shows up as irritability, frustration, or quiet resentment. The kind so many high-functioning women carry while telling themselves they should “handle it better.” Instead of trying to fix or suppress anger, we’re reframing it as information. And it's a signal worth listening to. I’ll walk you through what anger is actually communicating, what’s happening in your body when it shows up, and how to respond intentionally instead of reacting on autopilot. In this episode, we explore: Anger as a messenger Why anger isn’t a sign that something is wrong with you, but a clue that something important needs attention. We’ll talk about how women are socialized to suppress anger and why it often comes out as irritability or exhaustion instead. What’s happening in your body when you’re angry A simple breakdown of the physiology of anger, the fight response, adrenaline, tension, and why awareness is the first step to regulation. Using anger as a compass How to decode what your anger is actually pointing to, including reflective questions to uncover unmet needs, crossed boundaries, or unhelpful stories you may be telling yourself. How to respond intentionally (instead of reactively) Practical tools for creating space between the feeling and the response and why choosing how you express anger is an act of self-respect, not self-abandonment. If you loved this episode, take a screenshot, share it on social, and tag me — I’d love to hear what resonated most. And if this conversation felt supportive, make sure you’re subscribed so you don’t miss what’s coming next. /episode/index/show/9742baab-9e61-4f2d-af3c-83b7a5fe9cd2/id/39547805

The Hidden Link Between People-Pleasing, Perfectionism, and Over-Apologizing 12/28/2025

Burnout, Perfectionism, and the Myth of Productivity: What’s Really Going On 12/04/2025

How Healthy Is Your Phone Use? A Psychologist’s Guide to Rebalancing Your Digital Life 11/21/2025

The Myth of Why: Why Understanding Doesn't Always Equal Change 10/29/2025

Ditch the Couch Podcast

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