The Mood Booster Podcast

The home of wellbeing and joy.
Welcome to Episode 23 Reflecting on: Mentorship, where Dr Marcus and Charlie are joined by Dom Edwards, founder of The Arena, a mentoring charity he has been running for five years. Together, we explore how having the right mentor can shape your growth, wellbeing, and confidence, and why seeking guidance doesn’t mean weakness.
From finding the right person to guide you, to building long-term relationships that support both your career and mental health, this episode dives into the real impact mentoring can have on our lives.
We explore:
Why mentoring matters for wellbeing and growth 🌱
How to find (and recognise) a good mentor 👀
Why asking for help is a strength, not a weakness 💪
How mentoring builds confidence, direction, and community 🤝
Practical Advice for Listeners:
Asking for help isn't a weakness
Where to look for a mentor
It doesn't have to be so formal
Having the confidence to ask
Taking time to build trust
📍 Pillars explored: Community & Connection, Inspiration & Introspection, Wellbeing & Joy
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📚 References cited in this episode:
Bandura, A., & Walters, R. H. (1977). Social learning theory (Vol. 1, pp. 141-154). Englewood Cliffs, NJ: Prentice hall.
Tajfel, H., Turner, J. C., Austin, W. G., & Worchel, S. (1979). An integrative theory of intergroup conflict. Organizational identity: A reader, 56-65.
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The home of wellbeing and joy.
Welcome to Episode 22 Reflecting on: Tradition, where Dr Marcus and Charlie explore why humans hold on to rituals and how to keep the ones that serve you while letting go of the rest.
From the comfort of family traditions to the weight of outdated customs, we dive into the psychology of why traditions matter, how they shape our identity, and when they can become harmful if left unchallenged.
We explore:
Why traditions give us identity & stability 🏡
How they help us cope with change and uncertainty 🌱
When they become toxic or exclusionary 🚫
Ways to adapt, create, and challenge traditions to better serve your life ✨
Practical Advice for Listeners:
Keep the meaning, not always the method
Balance old and new
Use tradition as an anchor, not a cage
Challenge harmful traditions
Create micro-traditions for joy
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection and Wellbeing & Joy
📚 References cited in this episode:
Atchley, R. C. (1989). A continuity theory of normal aging. The Gerontologist, 29(2), 183–190. https://doi.org/10.1093/geront/29.2.183
Greenberg, J., Solomon, S., & Pyszczynski, T. (1997). Terror Management Theory of Self-Esteem and Cultural Worldviews: Empirical assessments and Conceptual Refinements. In Advances in experimental social psychology (pp. 61–139). https://doi.org/10.1016/s0065-2601(08)60016-7
Helliwell, J. F., & Putnam, R. D. (2004). The social context of well–being. Philosophical Transactions of the Royal Society B Biological Sciences, 359(1449), 1435–1446. https://doi.org/10.1098/rstb.2004.1522
Tajfel, H., Turner, J. C., Austin, W. G., & Worchel, S. (1979). An integrative theory of intergroup conflict. Organizational identity: A reader, 56-65.
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The home of wellbeing and joy.
Ep 21: The Truth About Gossip - Connection or Chaos?
We all gossip. But what if it’s not always bad?
In this episode of The Mood Booster Podcast, Dr Marcus and Charlie unpack the psychology, science, and social dynamics of gossip - and how it shapes our relationships more than we think.
🧠 Why your brain loves gossip🪢 How gossip evolved as a tool for survival🤐 When to speak up vs. stay silent💬 Tools to turn gossip into connection, not control
Backed by research and packed with real talk, this episode helps you rethink what you say about others and what it says about you.
🎧 Listen now to feel clearer, more connected, and a little more in control.
📚 References cited in this episode:
Robbins, M. L., & Karan, A. (2019). Who gossips and how in everyday life? Social Psychological and Personality Science, 11(2), 185–195. https://doi.org/10.1177/1948550619837000
Dunbar, R. I. M. (1996). Grooming, gossip, and the evolution of language. Harvard University Press.
Feinberg, M., Willer, R., & Schultz, M. (2014). Gossip and ostracism promote cooperation in groups. Psychological Science, 25(3), 656–664. https://doi.org/10.1177/0956797613510184
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The home of wellbeing and joy.
Welcome to Episode 20 Reflecting on: Managing Expectations Part 2, where Dr Marcus and Charlie explore the emotional highs, lows, and flatlines that follow the big moments we build up in our heads.
Ever looked forward to something for weeks, a birthday, a trip, a major milestone, only to feel a bit… underwhelmed once it actually happens?
In this episode, we dig into the psychology behind that “is this it?” feeling. We explore what happens when anticipation doesn’t match reality, why we often overestimate how good (or bad) we’ll feel, and how to move through emotional letdowns with more self-compassion.
🎢 We unpack:
– The power of anticipation and why it can be more enjoyable than the event itself
– Affective forecasting; the science of why we’re bad at predicting our future feelings
– The truth about hedonic adaptation, and why joy doesn’t stick
– The role of social media in making us feel our lives should look and feel more exciting
– Tools for reframing unmet expectations and finding meaning in the moment
💡 Remember: It didn’t have to be perfect to be meaningful.
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, and Wellbeing & Joy
📚 References cited in this episode:
Wilson, T.D., & Gilbert, D.T. (2003). Affective forecasting: Knowing what to want. Psychological Science, 14(3), 131–134.
Gilbert, D.T., & Wilson, T.D. (2005). Why the brain is not built to make us happy and what we can do about it. In E. C. Chang (Ed.), Self-criticism and self-enhancement: Theory, research, and clinical implications.
Van Boven, L., & Ashworth, L. (2007). Looking forward, looking back: Anticipation is more evocative than retrospection. Journal of Experimental Psychology: General, 136(2), 289–300.
Kumar, A., Killingsworth, M.A., & Gilovich, T. (2014). Waiting for Merlot: Anticipatory consumption of experiential and material purchases. Psychological Science, 25(10), 1924–1931.
Chou, H.-T. G., & Edge, N. (2012). “They are happier and having better lives than I am”: The impact of using Facebook on perceptions of others’ lives. Cyberpsychology, Behavior, and Social Networking, 15(2), 117–121.
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The home of wellbeing and joy.In Episode 19, we’re tackling the everyday kind of expectations, the type that quietly shape our workdays, relationships, and how we show up for things like plans with friends or finishing our to-do lists.
We break down the psychology behind managing expectations, why they matter, how they can help us avoid burnout and frustration, and how to set them clearly and kindly with others (and yourself).
From expectation MOTs to setting boundaries with your boss, this one’s full of practical advice, relatable stories, and a few gentle nudges toward peace of mind.
💡 Expect evidence-backed strategies, personal reflections, and real-world tools to help you set clear, compassionate expectations that protect your energy.
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude, Community & Connection, and Wellbeing & Joy (Full house!)
📚 References cited in this episode:
Eisenberger, R., Huntington, R., Hutchison, S., & Sowa, D. (1986). Perceived organizational support. Journal of Applied Psychology, 71(3), 500–507. https://doi.org/10.1037/0021-9010.71.3.500
Festinger, L. (1957). A theory of cognitive dissonance. Stanford University Press.
Gabarro, J. J., & Hill, L. A. (1994). Managing performance. Harvard Business School Press.
Homans, G. C. (1958). Social behavior as exchange. American Journal of Sociology, 63(6), 597–606. https://doi.org/10.1086/222355
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The home of wellbeing and joy.In Episode 18 of The Mood Booster Podcast, we’re reflecting on: Pets 🐾
This one’s for the dog lovers, the cat cuddlers, and everyone who’s ever felt emotionally supported by a pet. In this episode, Dr Marcus and Charlie dig into the science behind our love for animals, why they’re such powerful mood boosters, and how we can cope with the pain of pet loss when the time comes.
From oxytocin boosts to complicated grief, we explore how pets affect our minds and bodies, and why the connection runs so deep.
We also reflect on our own stories and talk about:
The health and psychological benefits of owning a pet
How to honour the loss of a pet and navigate grief
Whether pets make us more compassionate humans
Tips for people considering getting a pet for wellbeing reasons
🧠 Advice covered in this episode:
Use ritual in grief – Memorialising a pet helps process the loss
Don’t minimise the pain – Validate that this grief is real
Reflect on shared meaning – What did this pet teach you?
Use continued bonds – It’s okay to talk to or about them after they’re gone
Consider non-ownership alternatives – Volunteering, dog-walking, fostering
📍 Pillars explored: Introspection & Inspiration, Community & Connection, Presence & Gratitude, and Wellbeing & Joy (Full house!)
📚 References cited in this episode:
- Adrian, J. a. L., & Stitt, A. (2017). Pet loss, complicated grief, and Post-Traumatic stress disorder in Hawaii. Anthrozoös, 30(1), 123–133. https://doi.org/10.1080/08927936.2017.1270598
- Ainsworth, M. D. S., Blehar, M. C., Waters, E., & Wall, S. (1978). Patterns of attachment: A psychological study of the strange situation. Lawrence Erlbaum. 
- Beetz, A., Uvnäs-Moberg, K., Julius, H., & Kotrschal, K. (2012). Psychosocial and Psychophysiological effects of Human-Animal Interactions: The possible role of Oxytocin. Frontiers in Psychology, 3. https://doi.org/10.3389/fpsyg.2012.00234
- Hawkins, R. D., Ellis, A., & Robinson, C. (2024). Exploring the connection between pet attachment and owner mental health: the roles of Owner-Pet compatibility, perceived pet welfare, and behavioral issues. medRxiv (Cold Spring Harbor Laboratory). https://doi.org/10.1101/2024.11.20.24317636
- Loftus, E. F., & Pickrell, J. E. (1995). The formation of false memories. Psychiatric Annals, 25(12), 720-725. psycnet.apa.org 
- Wilson, E. O. (1984). Biophilia. Harvard University Press
 
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The Home of Wellbeing and Joy.
This week, Dr Marcus Bull and Charlie Allnutt are sitting with regret. Whether it’s a choice you didn’t make, something you said (or didn’t say), or a quiet “what if” that lingers, we all experience regret in different ways.
In this episode, we explore where regret comes from, using Self-Discrepancy Theory to understand why certain moments stay with us more than others. We also chat through research into the most common regrets people have, and whether it’s better to feel regret, remorse, or let it go entirely.
As always, we reflect honestly on our own experiences and offer evidence-backed advice to help you sit with regret in a softer, more compassionate way.
Expect:
Honest reflection and open conversation
Tangible advice for reframing regret
Gentle reminders for self compassion
Thanks for listening, and if something resonates, share it with someone who needs it 🧡
📍 Pillars explored: Introspection & Inspiration, Presence & Gratitude
📚 References cited in this episode:
Higgins, E. T. (1987). Self-discrepancy: A theory relating self and affect. Psychological Review, 94(3), 319–340. https://doi.org/10.1037/0033-295x.94.3.319
Roese, N. J., & Summerville, A. (2005). What We Regret Most. . . and Why. Personality and Social Psychology Bulletin, 31(9), 1273–1285. https://doi.org/10.1177/0146167205274693
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The Home of Wellbeing and Joy.
Dr Marcus Bull and Charlie Allnutt are two friends who come together to discuss wellbeing, introspection and their journey to becoming better people. The podcast blends personal reflection with evidence-based advice, offering listeners practical tools to improve their wellbeing and boost their mood. In each episode, Charlie and Marcus explore building a likeminded community, working through difficult emotions and finding joy in everyday life. They lean on scientific research to guide these conversations and ensure their evolution aligns with the best evidence available to them.
With guiding pillars; Introspection and Inspiration, Community and Connection, Presence and Gratitude, and Wellbeing and Joy, Charlie and Marcus invite you to learn, reflect, and grow alongside them, one conversation at a time.

The Home of Wellbeing & Joy.
This week, Dr Marcus Bull and Charlie Allnutt explore the wobbles, wrong turns and frustrating moments that happen when things just don’t go to plan. Whether that’s a weekend trip getting rained off, a tech fail, or those irritating curveballs that throw you off your rhythm.
We reflect on our own recent experience of a not-so-smooth shoot weekend in the Lake District, and talk through the science and psychology behind why small disruptions feel so disproportionately stressful.
Drawing on research by Lazarus & Folkman (1984), we break down how we appraise stress and why our reactions have less to do with the event itself, and more to do with how we perceive and interpret it.
You’ll also learn:
🧠 How uncertainty impacts the brain
💭 How to reframe stressful situations as growth moments
🧘 How to build psychological flexibility
🔁 What to do when your routine is thrown off
💗 How self-compassion can reduce spirals
✅ Why simple "If–Then" plans give you power back
This episode offers practical tools rooted in CBT, ACT and wellbeing science to help you boost resilience, stay present, and find joy even when your day gets derailed.
📍 Pillars explored: Introspection & Inspiration, Wellbeing & Joy, Presence & Gratitude
Whether you're having one of those mornings, or just trying to build more bounce-back into your week, this one’s for you. Let’s turn life’s left turns into tools for growth.
📚 References cited in this episode:
Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nature Reviews. Neuroscience, 14(7), 488–501. https://doi.org/10.1038/nrn3524
Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2005). Acceptance and Commitment Therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1–25. https://doi.org/10.1016/j.brat.2005.06.006
Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer.
Neff, K. D. (2003). The development and validation of a scale to measure Self-Compassion. Self and Identity, 2(3), 223–250. https://doi.org/10.1080/15298860309027
 
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In this episode, we dive headfirst into the chaos of modern news. From Trump and the threat of WW3 to compassion fatigue and activist burnout, we explore how 24/7 news cycles are affecting our minds, our moods, and our motivation to help.
📱 We unpack how being constantly plugged in can impact wellbeing, from heightened stress and anxiety (Johnston & Davey, 1997) to emotional overload from trying to do too much (McLaughlin, Gotlieb & Mills, 2022).
💥 But it’s not all doom and gloom. We celebrate activism and purpose as powerful forces for good (Kim, Herrmann & Nah, 2019), and also talk about how to avoid the trap of doing so much that you burn out.
We chat about:
The weight of bad news
The psychology of overexposure
Activism as a double-edged sword
How to hold onto hope 🌱
Tips for taking healthy breaks, finding good news, and talking it out
You are allowed to care and protect your energy.
📚 References cited in this episode:
Johnston, W. M., & Davey, G. C. L. (1997). The psychological impact of negative TV news bulletins: The catastrophizing of personal worries. British Journal of Psychology, 88(1), 85–91. https://doi.org/10.1111/j.2044-8295.1997.tb02622.x
McLaughlin, B., Gotlieb, M. R., & Mills, D. J. (2022). Caught in a dangerous world: problematic news consumption and its relationship to mental and physical Ill-Being. Health Communication, 38(12), 2687–2697. https://doi.org/10.1080/10410236.2022.2106086
Kim, D. H., Von Herrmann, J., & Nah, S. (2023). News portals as a gateway to civic engagement: the case of South Korea. Media International Australia, 191(1), 147–162. https://doi.org/10.1177/1329878x231206643
 
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