The Mood Booster Podcast – Details, episodes & analysis

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. @themoodboosterpodcast TikTok: @themoodboosterpodcast Website: www.themoodbooster.co.uk

  🎥 Prefer video? Watch this episode on YouTube! @TheMoodBoosterPodcast

  ⭐ If you enjoyed the episode, please rate & review, it really helps!

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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Criticism... it stings, sticks, and sometimes shapes how we see ourselves.

In this episode, we have an open and honest chat about handling negative comments, both online and in real life. Marcus reflects on a recent experience in Morocco where unkind remarks about his appearance brought up old insecurities. We also open up about the unspoken comparisons we sometimes make between each other and how that plays into self-worth.

Despite it all, Marcus shares how he is also feeling the most confident he ever has, and we explore how self-image, friendship and support can help us navigate critical voices... especially our own.

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The oceans cover over 70% of our planet, but how often do we stop to think about what they mean to us?

In this episode, Charlie takes the lead, diving into his passion for marine conservation and reflecting on his time studying the oceans at university. We share facts, memories and awe-inspiring moments from nature documentaries (specifically, Oceans with David Attenborough) and get into the devastating impact of bottom trawling, a destructive industrial fishing practice harming marine ecosystems.

But it’s not all doom and gloom. We explore the joy, curiosity and calm that the ocean brings, and discuss small, meaningful ways we can all play a part in protecting it.

Whether you’re a deep-sea enthusiast or just love a paddle at the beach, this episode will leave you thinking a little more deeply about the water that connects us all.

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Sea, cities, exploring… and sometimes, a bit of stress?

In this episode, we take a lighter look at holidays. From our favourite getaways to the types of holidays we love most. We talk about why holidays can be such a boost for wellbeing, but also how they can sometimes bring their own pressures and expectations.

We reflect on the joy of switching off, the anxiety of taking time off work. We reflect on our favourite holidays, and delve deep into what they meant to us. Plus, we chat about our own upcoming travel plans and what we’re most excited for.

Whether you’re a beach lounger, city wanderer or adventure-seeker, this episode is your laid-back reminder that holidays don’t need to be perfect, they just need to feel good for you.

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We’re sitting in our old house, now empty, echoey, and filled with memories... reflecting on a week of boxes, chaos, and change.

In this episode, we talk about the stress of moving house and all the emotions it brings up. We share how the last week has felt, from the overwhelm to the excitement, and reflect on our own childhood experiences of moving, and how they’ve shaped how we see “home” today.

We explore how moving isn’t just a practical upheaval, but an emotional one too, often triggering memories, identity shifts, and big feelings we didn’t expect.

Whether you’re gearing up for a move or just feeling nostalgic for places you’ve lived, this is a reflective and personal episode about transition, memory, and what it means to leave a space behind.

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What makes someone a role model, and can they actually do more harm than good?

In this episode, we reflect on the idea of role models and why the people we look up to can shape how we see ourselves. From celebrity idols to quiet everyday influences, we unpack what it really means to be a role model, who our own role models are, and how those relationships evolve.

We also explore Albert Bandura’s famous Bobo doll study to understand the psychology of imitation, influence, and how social learning plays into identity and wellbeing.

Whether you’ve been shaped by mentors or just want to rethink who deserves a pedestal, this one’s for you.

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Birthdays: love them, dread them, or just let them pass quietly?

In this episode, we celebrate Charlie’s big 25th birthday and reflect on why he prefers a more low-key celebration. We dive into the idea of whether it’s okay not to celebrate, the pressures birthdays can bring, and how to find joy in the small, meaningful moments they offer.

We explore the social and emotional layers of birthdays, how they can act as milestones, reflections, and sometimes gentle reminders to appreciate where we are in our journey.

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Hobbies might sound like a luxury, but they’re one of the most powerful tools we have for identity, joy, and wellbeing.

In this episode, we talk about how we get into hobbies, how we fall out of them, and what it takes to reignite those sparks as adults. We explore the psychology behind why hobbies matter, using Self-Determination Theory as a framework to explain how autonomy, competence and connection help us thrive.

From wholesome crafts to chaotic side quests, we share our own experiences and offer gentle encouragement to find (or return to) the things that bring you joy, even if you’re not “good” at them.

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🔗 Academic Reference: Deci & Ryan’s Self-Determination Theory Learn more: https://selfdeterminationtheory.org/theory/

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Since launching The Mood Booster Podcast, we’ve been receiving more compliments, which sounds great… until you realise how hard it can be to actually accept them.

In this episode, we reflect on why compliments often feel awkward or uncomfortable, diving into the psychology of self-verification, image regulation, and why praise doesn’t always align with our internal self-image. We explore how to move past the knee-jerk “oh this old thing” and start to internalise kind words in a way that supports real confidence.

We also discuss a brilliant study on compliment acceptance and share our own journeys around self-belief, validation, and finding the confidence to show up authentically.

An episode for anyone learning to say “thank you” and mean it.

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🔗 Academic Reference: “Accepting Compliments” Read the study here

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TikTok: @themoodboosterpodcast

Website: www.themoodbooster.co.uk

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⭐ If you enjoyed the episode, please rate & review, it helps so much!