This episode is all about the little curveballs life throws at us: late trains, cancelled plans, the day that doesn’t go how you pictured it, and how to bounce back without spiralling.

Join Dr Marcus Bull and Charlie Allnutt as they reflect on their own recent shoot weekend that didn’t go entirely to plan, using it as a springboard for discussing the science behind how we respond to stress and uncertainty.

We’re diving into:

🧠 The Cognitive Appraisal Theory (Lazarus & Folkman, 1984)

⚠️ What happens in the brain when you face the unexpected (Grupe & Nitschke, 2013)

🧘 ACT tools to help you stay grounded when plans shift

💬 Advice-led tips to reframe disruption as a chance to reconnect with your values

✅ How to use “If–Then” planning to feel in control again

💛 A self-compassion script for when it all goes a bit sideways

This isn’t about the big life upheavals, it’s about the everyday disruptions that chip away at your sense of calm. And more importantly, how to meet them with tools that build strength, presence and emotional flexibility.

📚 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.2005.0...

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