Hi everyone,

Welcome our very first edition of this newsletter. I want this space to feel more personal than the YouTube channel—a place where I can share reflections, what I’m learning, and a bit of what’s inspiring me. I’ll also pass along practical exercises, resources, and previews of what’s coming next.

Latest Video Recap: How To Be Naturally Charismatic (Even If You’re Quiet)

Many people think charisma means being loud, extroverted, and “on” all the time. But that’s only one version.

“Charisma is not all-or-nothing. It sits on a spectrum.”

That means there’s space for both louder and quieter personalities—if you know how to work with your strengths.

I find myself coming back to the takeaway towards the end of the video:  

“Be honest, be useful, be helpful. Over time, your reputation compounds.”

 Watch on YouTube

Upcoming Exploration:

After your positive response to my 21 Anxiety Insights video, I'm creating a follow-up that unpacks more psychological strategies that I’ve found helpful.

Research + My Weekly Challenge

I never suggest something I haven’t first tried on myself—so this means I’m constantly trying new things. Lately, I’ve been diving into the research on HRV Biofeedback and breathing exercises for anxiety and stress. A recent review of 58 studies found that slow breathing, practiced for at least five minutes and done consistently over time, can reliably reduce stress and anxiety. I like this because it gives us a simple but science-backed way to incorporate breathing exercises. 

This week’s challenge: I’m going to be practicing this simple version myself. Once a day, I’ve been setting a timer on a phone app for 8 minutes. I breathe a little more slowly than normal, with a longer exhale. Nothing intense—just easy, comfortable breaths. I’ve been noticing I feel a little more relaxed and positive afterwards. If you try it, notice how you feel.

What I’m Enjoying Lately

• Music Docs: I’ve been on a kick with music documentaries lately—Billy Joel, Jeff Buckley. I find that learning the backstory helps me understand the artist and the music more deeply.

• Listening: On a recent train trip, I listened to Michael Singer’s Untethered Soul lectures.

• Live Show: Jeff Ross (famous for roasting celebrities) has a new Broadway show, “Take a Banana For The Ride.” It was hilarious, but also a surprisingly touching exploration of the power of connection and community. I loved it. 

Closing Thought: The purpose of this newsletter is to share not just research and clinical insights, but also what I’m personally experimenting with in my own life. I’ve spent 25 years obsessed with questions around social and psychological health, and I’m still on the journey with you.

Until Next Time,
Dr. Thomas Smithyman