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Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again episodes
- #013: Mini Series: Instant Stress Relief
Welcome to the first in my mini series where I will be diving into a specific tip or technique for 5-10 minutes.
I've shared the physiological sigh with you before. Today I will give you some more insights into why this technique works and what is happening in your body when you sigh. We will of course also practice this together.
Make sure you listen and pop this technique straight into your instant calm toolkit!
Want more tips like this?
Checkout my free download:
https://hannahholden.co.uk/essential
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
References:
- Ochs M, Nyengaard JR, Jung A, Knudsen L, Voigt M, Wahlers T, Richter J, Gundersen HJ. 'The number of alveoli in the human lung'. Am J Respir Crit Care Med. 2004 Jan 1;169(1):120-4. Viewed on 4 May 2023, <https://pubmed.ncbi.nlm.nih.gov/14512270/>
8 min - #012: Journaling: The most cost effective therapy
Tim Ferris has described journaling as the most cost effective therapy he’s found and let’s face it Tim has probably tried everything out there!
Today we are talking about the benefits of journaling, why journaling is relevant to burnout and most importantly I give you 5 ways to get started with journaling.
When I first started with journaling I worried I was doing it wrong. By the end of this episode you will be confident in using journaling as a powerful tool to support your wellbeing.
- Change your outlook on your stress and wellbeing with 7 days of journaling prompts. This free download includes guidance on how to journal and prompts to help you shift your stress mindset and approach to supporting your wellbeing. Perfect for those of you new to journaling and wanting to improve your mindset about your stress and wellbeing. In this podcast episode Hannah discusses the benefits of positive affect journaling, these prompts will allow you too to reap the rewards of journaling.
- Get the free download here: https://hannahholden.co.uk/journal
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
References:
- Phelan,H. (2018), ‘What’s All This About Journaling?’ New York Times. Viewed 1 May 2023, <https://www.nytimes.com/2018/10/25/style/journaling-benefits.html>
- Murray, B. (2002, June 1). ‘Writing to heal’. Monitor on Psychology, 33(6). Viewed on 1 May 2023, <https://www.apa.org/monitor/jun02/writing>
- Lipton, B. (2016), The Biology of Belief: Unleashing the Power of Consciousness, Matter & Miracles, Hay House Inc, California
- Holder, J. 49 (2013). Ways to Write Yourself Well: The Science and Wisdom of Writing and Journaling, Step Beach Press, UK.
- Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN (2018) ‘Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial’. JMIR Ment Health. 2018 Dec 10;5(4). Viewed on 1 May 2023 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/>
Other podcast episodes mentioned:
Episode 4 of Burnout Isn't Necessary: Reduce Stress with Gratitude, with Anna Stando.
28 min - #011 What you think matters because it impacts every cell in your body
Welcome to this 2-part series on the bodymind connection We will be covering:
1: The mind influences the body.
2: The body influences the mind
This week is part 1 and we are starting with how the mind influences the body. We cover:
Examples and evidence of the mind changing the biology of the body.
What's happening at the subcellular level so you get to understand how thoughts translate into a physical change in our biology.
Some ideas of what you can do with this new knowledge
But Hannah, what does all of this have to do with coffee stains?
You'll have to listen to find that out.
Hx
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
There are lots of references this week, here you go:
Dettori, J. Norvell, D. & Chapman, J. (2019), ‘The Art of Surgery: The Strange World of the Placebo Response’ Global Spine Journal 9 (6), pp. 680–683. Viewed 14 April 2023, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693073/>
Crum, A. & Langer, E. (2007), ‘Mind over Milkshakes: Mindsets, not just nutrients, determine ghrelin response’. Health Psychol 30 (5) 424-29. Viewed 14 April 2023,<https://pubmed.ncbi.nlm.nih.gov/21574706/>
Pert, C. (1999), Molecules of emotion: why you feel the way you feel. 1st Touchstone ed. New York.
Lipton, B. (2016), The Biology of Belief: Unleashing the Power of Consciousness, Matter & Miracles, Hay House Inc, California
Russo, A. (2017), ‘Overview of neuropeptides: awakening the senses?’ Headache, 57 (2), pp. 37-46. Viewed 14 April 2023, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424629/>
Hampton, D 2015, How Your Thoughts Change Your Brain, Cells, and Genes, The Best Brain Possible, viewed 14 April 2023, <https://thebestbrainpossible.com/how-your-thoughts-change-your-brain-cells-and-genes/>
The other podcast episodes I mentioned were as follows:
Episode 48 of The Mel Robbins Podcast: Unlock a Happier Life: 3 Research-Backed Secrets
Episode 4 of Burnout Isn't Necessary: Reduce Stress with Gratitude, with Anna Stando.
Episode 2 of Burnout Isn't Necessary: Effective ways to Process Stress
33 min - #010: The Road to Recovery: One Entrepreneur's Battle with Burnout and Addiction - with Shig Hayre
In this episode I'm joined by Shig Hayre, Director, SP Bespoke.
We discuss Shig's experience as a successful entrepreneur and millionaire running multiple businesses. Shig explains how his perfectionism and controlling approach in his businesses caused him to suffer burnout. He pushed onwards and found support and solace in the form of alcohol. With alcohol he found a way to quiet his racing mind. Alcohol allowed him to keep working away like a machine, avoiding the downtime and connection he really needed. However, with alcohol came poor-decision making and as he explains, his burnout and alcoholism ultimately cost a lot more than money.Shig has turned his life around with the love of family and friends and shares with us his secret sauce to staying out of burnout and away from alcohol.
Shig now has a business that he loves and is inspired by. SP Bespoke specialises in tailor-made at-home rehabilitation from addictions. They support individuals and their families through the recovery process. They take an holistic approach to the individual's situation, business and underlying root causes (such as burnout) that the drugs are simply masking and medicating. SP Bespoke create permanent change in people's lives and Shig has found a business he's passionate about.
Shig Hayre:
Connect with Shig on LinkedIn: https://www.linkedin.com/in/shig-hayre-620117a1/
SP Bespoke Website: http://www.spbespoke.com/
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-bsc-hons-🔥-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
26 min - #009 Burnout Recovery with Psychotherapy, Breathwork and Superheroes! - with Sam Robinson
On this week's episode I'm joined by Consultant psychotherapist Sam Robinson.
Join us as we explore the stages of burnout, how we can spot it early and what Sam suggests as early interventions. To quote Sam: "Sometimes people are amazed by the small adjustment they can make and the massive impact it can have".
Sam explains how burnout involves being in-our-head all the time and disconnected from our bodies and therefore why recovery involves a reconnection with the body. Sam shares how he enhances his psychotherapy sessions by walking in nature. We discuss how breathwork and movement such as yoga, pilates, Tension (or Trauma) Release Exercises and playing superheroes can all help in recovery!
Sam Robinson:
Sam is a Consultant psychotherapist based in Bristol and London. A significant part of his work is helping high performing individuals that experience Burnout define meaning from the processes that led to this, and understand how to break the cycle of overwhelming stress that impacts all areas of his clients lives
Connect with Sam on LinkedIn: https://www.linkedin.com/in/samuel-w-robinson/
Checkout Sam’s Website: https://www.samuelwrobinson.com
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-bsc-hons-🔥-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
36 min - #008: Burnout Isn't Necessary - Adam James interviews Hannah
To mark the renaming of the podcast we put Hannah in the spotlight as she is interviewed by her ex-colleague and friend, Adam James.
Join us as we discuss the rationale for changing the name of the podcast from "Let's Talk About Stress" to "Burnout Isn't Necessary". We delve deeper into Hannah's own burnout experience, the prevalence and cost of burnout, who is susceptible to burnout, the world of management consulting and more.
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-bsc-hons-🔥-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
References:
- Hatfield, S., Fisher, J. & Silverglate, P. (2022) The C-suite's role in well-being. Deloitte Insights. Viewed 18 May 2023, <https://www2.deloitte.com/us/en/insights/topics/leadership/employee-wellness-in-the-corporate-workplace.html>
- https://www.forbes.com/sites/tracybrower/2022/07/24/burnout-is-a-worldwide-problem-5-ways-work-must-change/?sh=253231fd6c1e
- https://www.lse.ac.uk/News/Latest-news-from-LSE/2022/c-Mar-22/Mental-health-problems-cost-UK-economy-at-least-118-billion-a-year-new-research
- https://www.covermagazine.co.uk/news/4045795/burn-cost-businesses-700-annually-metlife
- https://www.openaccessgovernment.org/cost-of-work-related-stress/71555/
- https://www.picked.ai/magazine/uk-employee-stress-and-burnout-statistics/
41 min - #007: Stress: It's not just in your head - with Sheila Kenneally
“So many roads lead back to cortisol” says Sheila Kenneally, Accredited Naturopath and Specialist in Energy, Metabolism and Hormones. Sheila’s talking about all the disparate symptoms that her clients present with that are influenced by their stress levels, or more specifically, their cortisol levels. We discuss issues including the following that are linked to stress:
- Weight gain, body composition and fat distribution
- Immune system suppression and therefore increased susceptibility to infections
- Fertility and sexual dysfunctions due to the production of cortisol being prioritised over the sex hormones
Cortisol is essential for life, without it we wouldn’t get out of bed in the mornings! It is one of the key hormones involved in regulating our stress response and signals to many systems, glands and organs to take action. Chronic stress means chronic cortisol levels and that’s where the problems start arising.
We explore the 5 types of stress which all collectively contribute to our overall cortisol levels:
- Perceived
- Digestive stress
- Glycaemic stress
- Inflammatory stress
- Circadian stress
Here are some of the earliest symptoms of elevated cortisol taking it's toll:
- Digestive stress: bloating, gas, constipation & diarrhoea
- Tired and wired in the evenings - difficulty getting to sleep
- Recurrent infections including colds indicating impaired immunity
- Delayed recovery after exercise / exertion and from injury
- Difficulty concentrating
Sheila’s top tips
- Begin your day with bright light: Get outside for 10 minutes so you set your circadian rhythm off to a good start.
- Start your day with 25g of protein to establish blood sugar regulation and give your body the building blocks for neurotransmitters and hormones
- Get in touch with your body and listen to the signals - stop ignoring the bloating/ gas etc. It’s not normal even if it’s your normal.
Sheila Kenneally:
Sheila Kenneally is an Accredited Naturopath and Specialist in Energy, Metabolism and Hormones. Sheila works with people who have chronic fatigue, hormonal imbalances and difficulty losing weight and nervous system imbalances like anxiety, depression, insomnia.
Follow Sheila on Instagram: https://www.instagram.com/holistichealthbysheila/
Checkout Sheila’s Website & blog: https://www.holistichealthbysheila.com/
Book your health breakthrough session here: https://www.holistichealthbysheila.com/booking-calendar/health-breakthrough-session?referral=service_list_widget
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
27 min - #006: Unmasking the Path to Burnout: How to see the Warning Signs
4 years before burnout a homeopath told me that she couldn't help me unless I reduced my work hours. I wasn't ready to hear her and couldn't see what was coming. I experienced a number of early warning signs that I was heading towards burnout but I had no idea. Today's episode is all about those early warning signs so you can spot it sooner than I did!
Here's the link I promised to my Top Tips for Instant Calm: https://hannahholden.co.uk/instantcalm
You may also enjoy this video on deep breathing: https://www.youtube.com/watch?v=GwNhnSXXWMU&t=87s
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
24 min - #005: From Self-Destruct to Self-Worth, with Phil Stanley.
On today's episode Phil Stanley describes his personal transformation from self-flagellation to self-care. Phil used to take a 10k run at 5am every morning before hitting the road for a day's work. He "ran on fumes", caffeine and adrenaline all day then binged all night.
He looked great but the internal dialogue said "I can’t accept the way that I am so I need to destroy myself a little bit more"
Then he met his coach and the transformation began. Now he says he "I know who I am, I know I’m worthy, I know I’m good enough".
Phil and I have distinct experiences and yet there are overlapping themes. I hope you enjoy listening to a diversity of voices on this podcast. Thank you Phil for being one of the pioneers with me!
Phil Stanley:
Phil Stanley is the founder of Come On Coaching. He helps miserable men to smile again by getting healthy, happy and excited about life. His coaching focuses on creating healthy habits & routines, managing stress and learning how to like yourself a bit more!
Contact Phil via email: [email protected]
On LinkedIn: https://www.linkedin.com/in/comeoncoaching/
On Instagram: https://www.instagram.com/comeoncoaching/
Give the meditations Hannah mentioned a go!
This one is designed to give you 10 min respite from your day - try it at your desk or even in the car (NOT when driving): https://hannahholden.co.uk/atdeskrelaxation
This is an alternative style of meditation aimed at those of you who have decided that you can't meditate! https://hannahholden.co.uk/meditation-cant-meditate
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
28 min - #004 Reduce Stress with Gratitude - with Anna Stando
Anna Stando, creator of My Gratitude Challenge, joins me to discuss how gratitude can increase our ability to deal with stress. We talk about how we can use gratitude to create shifts in mindset and Anna offers up tips on how to start your own gratitude practice.
And, as an extra bonus, we even fit in a conversation about the benefits of gratitude in the work place and what steps you can take to start a gratitude trend in your workplace!
Here's how to find Anna:
Website: www.mygratitudechallenge.com
Take Anna's FREE quiz for a personalised recommendation of two exercises that are just right for you and you'll also get printable gratitude reminders: https://mygratitudechallenge.com/quiz/
Other ways to connect with Anna:
LinkedIn Anna Stando: https://www.linkedin.com/in/anna-stando/
LinkedIn My Gratitude Challenge: https://www.linkedin.com/company/my-gratitude-challenge/
Instagram Anna Stando: https://www.instagram.com/anna.stando/
Instagram My Gratitude Challenge: https://www.instagram.com/my.gratitude.challenge/
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: [email protected]
32 min
About Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again
From the publisher's feed
Burnout isn’t a badge of honour - and it’s definitely not necessary!
I’ve been there: confused, lost and empty, and I've found my way back. Now I help others do the same.
In this podcast, my guests and I share real stories and science-backed tools to help you alchemise your stress and burnout so you can feel like you again.
Expect honest conversations and practical tips to help you feel in control and ready to navigate life’s pressures.
We explore topics like stress, anxiety, overwhelm, burnout, nervous system regulation, mindfulness, wellbeing at work, trauma and more.