The Mood Booster Podcast

The Home of Wellbeing and Joy.
Welcome to Episode 33: How to Regain Control of Your Life: Reflecting onYour Locus of Control, where Dr Marcus and Charlie explore how our sense of control shapes our wellbeing, motivation, and mental health, and why learning to balance it is key to living with calm and agency.
From Rotter’s (1966) Locus of Control Theory to Seligman’s work on Learned Helplessness, this episode dives into the psychology of perceived control, asking: how much power do we really have, and what happens when we try to control too much or too little?
We explore:
The difference between internal and external locus of control
Why control influences stress, health, and happiness
When internal control can tip into burnout
Practical Advice for Listeners:
Run a “Control Audit”: focus energy on what’s truly within reach
Reframe language: swap “I can’t” for “I haven’t yet found a way”
Embrace “Flexible Control”: learn when surrender is strength
Journal small daily wins to rebuild internal agency
Regulate emotions before reacting 
Remember: control isn’t binary, it’s a spectrum
If you’ve been feeling stuck, anxious, or overwhelmed, this episode helps you recalibrate what’s yours to own and what’s okay to release.
📍 Pillars explored: Introspection & Inspiration, Wellbeing & Joy, Presence & Gratitude
📚 References cited in this episode:
Drago, A., Rheinheimer, D. C., & Detweiler, T. N. (2016). Effects of locus of control, academic Self-Efficacy, and tutoring on academic performance. Journal of College Student Retention Research Theory & Practice, 19(4), 433–451. https://doi.org/10.1177/1521025116645602
Gale, C. R., Batty, G. D., & Deary, I. J. (2008). Locus of control at age 10 years and health outcomes and behaviors at age 30 years: the 1970 British Cohort Study. Psychosomatic Medicine, 70(4), 397–403. https://doi.org/10.1097/psy.0b013e31816a719e
Hovenkamp-Hermelink, J. H., Jeronimus, B. F., Van Der Veen, D. C., Spinhoven, P., Penninx, B. W., Schoevers, R. A., & Riese, H. (2019). Differential associations of locus of control with anxiety, depression and life-events: A five-wave, nine-year study to test stability and change. Journal of Affective Disorders, 253, 26–34. https://doi.org/10.1016/j.jad.2019.04.005
Irion, J. C., & Blanchard-Fields, F. (1987). A Cross-Sectional Comparison of Adaptive Coping in Adulthood. Journal of Gerontology, 42(5), 502–504. https://doi.org/10.1093/geronj/42.5.502
Maier, S. F., & Seligman, M. E. (1976). Learned helplessness: Theory and evidence. Journal of Experimental Psychology General, 105(1), 3–46. https://doi.org/10.1037/0096-3445.105.1.3
Rotter, J. B. (1966). Generalized expectancies for internal versus external control of reinforcement. Psychological monographs: General and applied, 80(1), 1.
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The Home of Wellbeing and Joy.
Welcome to Episode 32: Why We Are So Polarised in 2025: Reflecting on the Art of Debate Pt. 2, where Dr Marcus and Charlie explore how identity, belonging, and social media have shaped the way we disagree, and why finding common ground feels harder than ever.
From Social Identity Theory to algorithmic echo chambers, this episode unpacks the psychology behind political and cultural polarisation, exploring why so many of us now see those who think differently as not just wrong, but immoral. Together, we look at how to build dialogue that protects dignity without erasing difference.
We explore:
Social Identity Theory (Tajfel & Turner, 1979) and how group belonging shapes belief and bias 
 The rise of identity politics and what it tells us about belonging, representation, and power
How social media amplifies outrage and reduces nuance (Brady et al., 2017)
What it means to stay grounded in your values while protecting space for dialogue and safety
Practical Advice for Listeners:
Anchor in your values, not your tribe
Don’t confuse empathy with endorsement
Know when to disengage from dehumanising debate
Speak from lived experience, not slogans
Stay aware of algorithmic bubbles
Reframe online reactions: Pause before posting
Remember: humility is strength, not weakness
Thanks for listening! If this episode helps you see debate through a more human lens, share it with someone you disagree with, you might both come away wiser 💬
📍 Pillars explored: Introspection & Inspiration, Community & Connection, Wellbeing & Joy
📚 References cited in this episode:
Brady, W. J., Wills, J. A., Jost, J. T., Tucker, J. A., & Van Bavel, J. J. (2017). Emotion shapes the diffusion of moralized content in social networks. Proceedings of the National Academy of Sciences, 114(28), 7313–7318. https://doi.org/10.1073/pnas.1618923114
Javed, U., & Javed, U. (2023). The Influence of Social Media Algorithms on Political Polarization and Public Opinion. Online Media & Society, 4(2), 44–52. https://doi.org/10.71016/oms/2ffw9391
Norris, P., & Inglehart, R. (2019). Cultural backlash: Trump, Brexit, and authoritarian populism. Cambridge University Press.
Tajfel, H., Turner, J., Austin, W. G., & Worchel, S. (2001). An integrative theory of intergroup conflict. Intergroup relations: Essential readings, 94-109.
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The Home of Wellbeing and Joy.
Welcome to Episode 31: Why We Argue (and How to Do It Better): Reflecting on the Art of Debate, where Dr Marcus and Charlie explore why humans argue and how to do it without losing connection, curiosity, or compassion.
From Socratic questioning to confirmation bias and cognitive dissonance, this episode dives into the psychology behind why debates so easily become battles and how to bring humility and empathy back into our conversations.
We explore:
The Socratic Method and how curiosity over combat leads to growth 🧠
Confirmation Bias (Nickerson, 1998) and why we “listen to reload” instead of to understand
Cognitive Dissonance (Festinger, 1957) why our brains protect beliefs at all costs
Practical tools for better dialogue: curiosity, shared values, and the power of pausing before reacting
How debate can strengthen relationships when done with empathy and self-awareness 
Practical Advice for Listeners:
Start from curiosity, not combat. Ask, “What led you to that view?”
Pause the reflex to win. Notice when your heart rate rises, and breathe
Find shared values before diving into differences
Use “I” statements to stay open and grounded
Know when to exit gracefully. Debate isn’t a war to be won, it’s a bridge to be built
Thanks for listening! If this episode helps you have more mindful, compassionate conversations, share it with someone who loves a good debate 💬
📍 Pillars explored: Introspection & Inspiration, Community & Connection, Wellbeing & Joy
📚 References cited in this episode:
Dillon, J. J. Psychology and the Socratic Method.
Festiger, L. (1957). A theory of cognitive dissonance. Row, Peterson, New York.
Nickerson, R. S. (1998). Confirmation bias: a ubiquitous phenomenon in many guises. Review of General Psychology, 2(2), 175–220. https://doi.org/10.1037/1089-2680.2.2.175
🔔 Don’t forget to follow and review, it really helps us grow!
📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk
🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy.
Welcome to Episode 30: How to Heal Your Relationship with Yourself: Reflecting on Inner Dialogue, where Dr Marcus and Charlie are joined by Sam Hughes for a powerful conversation about self-talk, self-compassion, and building a kinder relationship with the person you spend the most time with: yourself.
From understanding how your inner voice shapes emotion and behaviour, to learning practical tools for reframing negative self-talk, this episode explores the science of inner dialogue, emotional regulation, and how to quiet the inner critic to find more peace, confidence, and connection in daily life.
We explore:• How inner dialogue shapes mood, confidence, and relationships 🧠• The Reticular Activating System (RAS) and why your brain filters for negativity (Baumeister et al., 2001)• How the amygdala amplifies emotional salience and threat sensitivity• How cognitive reappraisal (Ochsner & Gross, 2005) helps regulate emotion and rewrite self-narratives• Practical tools for daily self-compassion: journaling, boundaries, morning rituals, and mindset reframes 🌱
Practical Advice for Listeners:
Notice your inner critic (awareness is the first step to change)
Reframe: “What would I say to a friend in this situation?”
Use small daily rituals to reinforce kindness like journaling, breath work, affirmations
Build connection and how healing your relationship with yourself transforms how you relate to others
Thanks for listening! If this episode helps, share it with someone who could use a reminder to go easier on themselves 💛
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy
📚 References cited in this episode:
Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is Stronger than Good. Review of General Psychology, 5(4), 323–370. https://doi.org/10.1037/1089-2680.5.4.323
Ochsner, K., & Gross, J. (2005). The cognitive control of emotion. Trends in Cognitive Sciences, 9(5), 242–249. https://doi.org/10.1016/j.tics.2005.03.010
🔔 Don’t forget to follow and review. It really helps us grow!
📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk
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The Home of Wellbeing and Joy.
Welcome to Episode 29 Why You Feel Sad in the Darker Months: Reflecting on Seasonal Change, where Dr Marcus and Charlie explore the science behind autumn and winter low-mood, the biological and behavioural shifts that make this period uniquely challenging, and how to adapt, reframe, and care for yourself through it. 
From light exposure to circadian disruption, serotonin, physical activity, and connection, this episode dives into why many of us feel the “winter blues” and offers practical tools to build resilience and peace through seasonal change. We help you find joy in the winter months!
We explore:
Our own experiences with seasonal change and mood shifts
How people are more sedentary, spend more time in bed, and get less light in winter than in summer (O’Connell et al., 2013) ❄️
How sunlight exposure is linked to lower risk of depression, better sleep, and higher mood (Burns et al., 2024) ☀️
Why circadian rhythm disruption and reduced sunlight interfere with serotonin regulation and mood stability
Why darkness increases amygdala reactivity and negative focus bias, making uncertainty feel scarier 🧠
Practical Advice for Listeners:
Light First Thing
Anchor Your Day with Movement
Create Seasonal Rituals
Reframe how you see the change
Prioritise Connection
Thanks for listening, and if this episode helps, share it with someone who could use a boost this winter 💛
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy
📚 References cited in this episode:
O’Connell, S. E., Griffiths, P. L., & Clemes, S. A. (2013). Seasonal variation in physical activity, sedentary behaviour and sleep in a sample of UK adults. Annals of Human Biology, 41(1), 1–8. https://doi.org/10.3109/03014460.2013.827737
Burns, A. C., Saxena, R., Vetter, C., Phillips, A. J. K., Lane, J. M., & Cain, S. W. (2021). Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of Affective Disorders, 295, 347–352. https://doi.org/10.1016/j.jad.2021.08.056
Lambert, G., Reid, C., Kaye, D., Jennings, G., & Esler, M. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840–1842. https://doi.org/10.1016/s0140-6736(02)11737-5
Kim, K., Kim, J., Jung, S., Kim, H., Kim, H., Son, E., Ko, D. S., Yoon, S., Kim, B. S., Kim, W. K., Lim, C., Kim, K., Lee, D., & Kim, Y. H. (2025). Global prevalence of seasonal affective disorder by latitude: A systematic review and meta-analysis. Journal of Affective Disorders, 390, 119807. https://doi.org/10.1016/j.jad.2025.119807
McGlashan, E. M., Poudel, G. R., Jamadar, S. D., Phillips, A. J. K., & Cain, S. W. (2021). Afraid of the dark: Light acutely suppresses activity in the human amygdala. PLoS ONE, 16(6), e0252350. https://doi.org/10.1371/journal.pone.0252350
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📲 Follow us for more:👉 Instagram: @themoodboosterpodcast👉 TikTok: @themoodboosterpodcast🌍 Website: www.themoodbooster.co.uk
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The Home of Wellbeing and Joy.
Welcome to Episode 28 How to Make a Podcast: Reflecting on the Last Six Months, where Dr Marcus and Charlie take a moment to pause, look back, and reflect on the journey so far. From launching The Mood Booster to hitting 10K followers and everything in between.
In this special stock-take episode, we ask each other honest questions about the highs, lows, and lessons of the past six months. We share what’s surprised us most, what we’ve learned about ourselves, and what it’s really like to build a wellbeing brand together as best mates.
We explore:• The most memorable moments of podcasting so far 🎙️• What we’ve learned about ourselves (and each other) 💡• Behind-the-scenes challenges and how we navigated them ⚖️• What keeps us motivated to keep showing up 🌱
Thanks for being part of our journey, we couldn’t have done it without you 💛
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy
🔔 Don’t forget to follow and review — it really helps us grow!
📲 Follow us for more:Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastWebsite: www.themoodbooster.co.uk
🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

The Home of Wellbeing and Joy.
⚠️ Please note: This episode contains discussions of topics that some listeners may find difficult, including sexual harassment and gender-based violence.
Welcome to Episode 27 How to Navigate Fitness as a Female: Reflecting on Sexism in a Male-Dominated Industry, where Dr Marcus and Charlie bring on Maria Galitzine (@motivatewithmaria) to share her lived experience and how she has grown a platform all about female empowerment and self-confidence in male-dominated spaces.
From early experiences in sport to confronting harassment and breaking down damaging myths, this conversation explores the barriers women face in fitness spaces and the importance of building safe, inclusive communities. Together, we reflect on how men and non-female athletes can play an active role in making change, and what advice can support newcomers to feel confident, safe, and seen.
We explore:• Maria’s journey through ballet, martial arts, rugby, watersports, and how these shaped her athletic identity 🏋️‍♀️• Harassment in gyms: what it looks like, why it matters, and how it impacts non-male athletes 🚫• The taboos around menstrual cycles, nutrition, and the damaging myths still circulating in fitness spaces 📉• What coaches and PTs need to know to truly support female athletes 🎓• Practical steps men and allies can take to create safer, more inclusive spaces 🤝
Practical Advice for Listeners:• For women and newcomers: you deserve to be in these spaces, here’s how to hold your ground.• For allies: listen, learn, and use your voice to challenge harassment and exclusion.• Build or seek out safe spaces where confidence, growth, and joy in movement can thrive.
Thanks for listening, and if something resonates, please share it with someone who needs to hear it 💛
📍 Pillars explored: Connection & Community, Introspection & Inspiration, Wellbeing & Joy
📚 References cited in this episode:
University of Manchester study showed over 2/3 women in N.England have experienced harassment while running. Accessible at: https://www.n8prp.org.uk/wp-content/uploads/sites/315/2024/03/Briefing-Report-UoM-N8-Project-Abuse-of-Women-Runners-CM-RB.pdf?
A survey of 1000 UK gym goers showed that 51.8% had either experienced or witness gym harassment in some form. Accessible at: https://train.fitness/personal-trainer-blogs/over-half-of-uk-gym-goers-have-witnessed-or-experienced-harassment
Among women who experienced harassment, 25.65% stopped using gyms completely or switched gyms. Accessible at: https://runrepeat.com/gym-harassment
Sports bra can improve a woman’s performance by up to 7%.Accessible at: https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2023.1113952/full
Asics Fitness Gender Gap showed that women see lack of “safe spaces” as a barrier to fitness. Accessible at: https://www.asics.com/us/en-us/mk/move-her-mind/report
Out of over 1 million UK girls who considered themselves sporty stopped playing after primary school out of fear of being judged, lack of confidence or body image. Accessible at: https://womeninsport.org/resource/barriers-sports-participation-women-girls
72% of women change their behaviour when exercising during winter. Accessible at: https://www.sportengland.org/news-and-inspiration/majority-women-change-behaviour-getting-active-outdoors-winter
Adidas news survey found that over 50% of 4500 women were scared to be physically attacked while running. Accessible at: https://news.adidas.com/running/new-adidas-study-finds-92--of-women-are-concerned-for-their-safety-when-they-go-for-a-run/s/c318f69e-7575-4ced-bbf3-9db6d2ab1642
Ross, E., Moffat, B., & Smith, B. (2023). The Female Body Bible: A Revolution in Women’s Health and Fitness. Bantam Press.
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The Home of Wellbeing and Joy.
Welcome to Episode 26 Reflecting on Apologies, where Dr Marcus and Charlie explore what makes an apology meaningful, why saying sorry is so hard, and how genuine remorse and repair can restore trust and help us heal.
From the idea that apology is a process (not a single line) to the six core ingredients of effective apologies, this episode dives into the psychology of repair, why vulnerability matters, how closeness and gender can make apologies more difficult, and why timing, responsibility, and follow-through are everything.
We explore:• Why apology is best understood as a process of affect, affirmation, and action (Slocum et al., 2011) 🧩• The six ingredients of an effective apology: regret, explanation, responsibility, repentance, offer of repair, request for forgiveness (Lewicki et al., 2016) 📋• How closeness and gender shape our ability to apologise and receive apologies 👥• When an apology is enough, and when repair needs time, action, or boundaries ⏳
Practical Advice for Listeners:
Be specific & honest: name the behaviour: “I said X, and I know it hurt you.”
Acknowledge the impact: show you see their experience (impact matters more than intent).
Offer repair: ask, “What can I do to make this right?” and follow through.
Don’t rush forgiveness: an apology is responsibility-taking, not a demand for instant reconciliation.
Practice self-apology: use journaling or self-compassion statements to release lingering guilt.
Receiving an apology: take your time; distinguish genuine remorse from performative language.
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📍 Pillars explored: Connection & Community, Introspection & Inspiration, Wellbeing & Joy
📚 References cited in this episode:• Slocum, D., Allan, A., & Allan, M. M. (2011). An emerging theory of apology. Australian Journal of Psychology, 63(2), 83–92. https://doi.org/10.1111/j.1742-9536.2011.00013.x
• Lewicki, R. J., Polin, B., & Lount, R. B. (2016). An exploration of the structure of effective apologies. Negotiation and Conflict Management Research, 9(2), 177–196. https://doi.org/10.1111/ncmr.12073
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📲 Follow us for more:Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastPatreon: @charlieandmarcusWebsite: www.themoodbooster.co.uk
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The Home of Wellbeing and Joy.
Welcome to Episode 25 How to Forgive and Find Peace: Reflecting on Forgiveness, where Dr Marcus and Charlie explore how forgiveness can help us let go of resentment, regulate emotions, and reclaim peace, even when justice isn’t possible.
From self-forgiveness to the REACH model, this episode dives into what forgiveness really is (and isn’t), why it supports mental and physical health, and how to practise it without excusing harm or forcing reconciliation.
We explore:• How forgiveness shifts us from fight-or-flight into healing 🌱• Why self-forgiveness matters for true emotional growth 💡• How to balance justice, accountability, and peace ⚖️• The REACH model: Recall, Empathise, Altruistic gift, Commit, Hold on 🧠• Why forgiveness is linked to better health and wellbeing 💓
Practical Advice for Listeners:
1. Shift the Spotlight Back to You
2. Release the Need for Justice Move to Peace
3. Allow Time
4. Redefine Relationships Post-Forgiveness
5. Empathise with the offender
6. Forgive Yourself, Too
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📍 Pillars explored: Introspection & Inspiration and Wellbeing & Joy
📚 References cited in this episode:
Worthington Jr, E. L. (2013). Forgiveness and reconciliation: Theory and application. Routledge.
Worthington, E. L., & Scherer, M. (2004). Forgiveness is an emotion-focused coping strategy that can reduce health risks and promote health resilience: theory, review, and hypotheses. Psychology and Health, 19(3), 385–405. https://doi.org/10.1080/0887044042000196674
Woodyatt, L., & Wenzel, M. (2013). Self-Forgiveness and restoration of an offender following an interpersonal transgression. Journal of Social and Clinical Psychology, 32(2), 225–259. https://doi.org/10.1521/jscp.2013.32.2.225
🔔 Don’t forget to follow and review — it really helps us grow!
📲 Follow us for more:Instagram: @themoodboosterpodcastTikTok: @themoodboosterpodcastPatreon: @charlieandmarcusWebsite: www.themoodbooster.co.uk
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The home of wellbeing and joy.
Welcome to Episode 24 Reflecting on: Resentment, where Dr Marcus and Charlie explore why resentment forms, how it affects our wellbeing, and practical ways to work through it.
From the mental replay loops that keep us stuck to the ways resentment signals what matters most to us, this episode dives into how noticing, processing, and releasing resentment can free up energy for joy, connection, and self-care.
We explore:
• What resentment really is: anger, rumination, and moral protest 🧠• How lingering resentment affects mental and physical health 📚• Why it protects us from vulnerable feelings like shame, guilt, and sadness ✨• How to move forward without suppressing or ignoring your emotions 🌱
Practical Advice for Listeners:
• Notice the replay loop: “Am I reliving this more than living today?”• Use resentment as data: identify the values or boundaries that have been compromised• Talk about it: communicate your feelings and boundaries• Write, don’t send: transform resentment into closure through journaling or unsent letters• Shift focus from them → to you: reinvest energy into joy, connection, and self-care
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, Wellbeing & Joy
📚 References cited in this episode:
Ruiz, D. M., & Mills, J. (1997). The four agreements: A Practical Guide to Personal Freedom. Hay House, Inc.
Williams, R., & Williams, V. P. (1994). Anger kills. Harper Collins.
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