From Pissed Off to Poised- A Podcast for Busy Women Professionals

Over the course of this podcast, we’ve peeled back the layers of anger, overwhelm, perfectionism, and the constant pressure to “do it all.” We’ve unpacked how those patterns—while exhausting—aren’t personal flaws. They’re learned responses rooted in our past. And when we slow down enough to look at them with curiosity instead of judgment, they can become powerful guides. Throughout these episodes, I’ve shared tools and insights to help you shift those patterns so you can lead with calm, clarity, and presence.

Today, I’m bringing it all home with one simple, powerful truth: peace comes when we stop fighting our past and start meeting ourselves with deep, unwavering compassion—right where we are.

You’ve heard bits of my story along the way, but this work started long before the mic turned on. As a physician, mom, daughter, and coach, I spent years shape-shifting to meet everyone else’s expectations—trying to hold it all together, make it all look easy, and wondering why I kept snapping under the surface. It wasn’t until I got honest with myself and started building new habits that things truly shifted. What used to feel like failure or “too much” now feels like information—invitations to slow down and pay attention.

This podcast has been my love letter to that process. And to you.

So yes, this is the final episode—and closing this chapter is bittersweet. But your journey? It’s still unfolding. Keep showing up. Keep getting curious. Keep building the kind of awareness that leads to real change. You’re absolutely worth it—and if you ever doubt that, borrow my belief in you until yours feels solid.

Let’s keep creating peace—one small shift at a time.

What You'll Learn: 

• Three essential truths that I've learned throughout this journey–your past does not define you, self-awareness is a skill, and compassion is a bridge.
• The importance of asking for help if you're struggling to make a shift–a guide can make all the difference when you're trying to change and expand. 
• Why forgiveness allows us to show up with more vulnerability–and it starts with offering ourselves grace and compassion.
• One final homework assignment to take a moment for reflection–not on what you still want to improve in your life, but on how far you've come since the beginning of this journey.

Featured:

• Join Arpita at Miraval in Tucson, AZ where she is a guest speaker for  Thought Leaders Week this June, 2025.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

We all want real connection—the kind that goes beyond small talk and surface-level check-ins. I’m talking about those soul-nourishing friendships where you feel safe to let your guard down, to be seen and accepted just as you are.

But if you're anything like me, maybe you've noticed that building and keeping those kinds of friendships gets harder as we get older. Life moves fast. We’re juggling work, family, responsibilities—and before we know it, connection starts to feel like one more thing on the to-do list, instead of something that fills us up.

In this episode, I’m sharing a personal story that shines a light on why this happens—not just logistically, but emotionally. We look at how past experiences, especially those defining or difficult moments we don’t always realize still affect us, can shape the way we show up in relationships today. And more importantly, I’ll walk you through five powerful shifts you can start making right now to create and nurture the kind of friendships you deeply crave.

Because you deserve meaningful connection. And it is possible—even in the chaos of adulthood—to find and hold onto those safe, life-giving relationships. Let’s talk about how.

What You'll Learn: 

• How connection impacts not just our lifespan, but our healthspan—and how even small efforts to connect can create powerful ripple effects.
• Why emotional memories and trauma shape our ability to connect—and why forming meaningful relationships often requires more intention and time.
• How rupture and repair affect our friendships—and how relationships can deepen when we’re willing to own our part in conflict.
• How to let go of a friendship that has run its course—and why this isn’t a failure, but a natural and necessary completion.

Featured:

• Find more insights about trauma from Resmaa Menakem.
• Read more from Atlas of the Heart by Brené Brown.
• Join Arpita at Miraval in Tucson, AZ where she is a guest speaker for  Thought Leaders Week this June, 2025.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Imagine if a simple shift in your mindset could change how you approach deadlines, projects, and even the way you think about rest. Today, we’re unpacking a concept called ProActivation, which will help you do just that.

ProActivation is the opposite of procrastination. This idea has become a cornerstone of my life because I’ve discovered its power in tackling not just work-related tasks, but also the everyday chores and personal projects that I would dread starting or struggle to complete. It’s become a game-changer for me, enhancing both the quality of my work and significantly reducing my stress levels.

If you've ever said something along the lines of, “I do my best work under pressure,” or if you're sitting on a big important goal that keeps getting bumped back to the next week, this episode is for you. I’ll give you examples of how I have used this concept in my day-to-day life, and you'll get the tools and strategies to help you implement it in yours, too. ProActivation isn't just about getting things done earlier; it's about showing up as the most focused, creative, and present version of yourself that you have the potential to be. You don't have to earn your peace while panicking and rushing to get things done--let's dive in and unlock your potential together.

What You'll Learn: 

• How approaching your big goals–think writing a book or launching a business–with ProActivation will provide you with the clarity and energy to follow through.
• A framework to guide you through using ProActivation when faced with a project.
• Why scheduling your deadlines two weeks in advance will eliminate panic and procrastination.
• An important concept for high-achievers to realize: ProActivation actually allows us to make space for rest.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we’re diving into something that hits all of us from time to time—overwhelm. For me, even after years of mindset work, I still catch myself in that mental whirlwind: the looping thoughts, the endless mental to-do list, the freeze that comes from not knowing what to tackle first. Sound familiar?

Here’s the truth: overwhelm usually isn’t about how much is on your plate. It’s about how you’re thinking about what’s on your plate.

So here’s the good news…

You have more power than you think. 

Today, we’re going to unpack what really causes overwhelm, how to spot it at the thought level, and how to shift out of it before it hijacks your day. I’m also calling out one of the biggest myths we’ve been sold—multitasking and hustle as the gold standard—and offering a calmer, more effective way forward.

And before we start, let me just say this: feeling overwhelmed does not mean you’re dropping the ball. It means you’re human. We all go there. But when you learn how to work with it, instead of fighting it or judging it, you step more fully into that calm, clear, poised version of you that’s ready to tackle it.

What You'll Learn: 

• How to spot overwhelm at the thought level—learn to tune into the specific thoughts running through your mind when that frazzled, anxious feeling kicks in.
• The difference between indulgent and useful emotions—understand how emotions like overwhelm, confusion, and worry keep you spinning your wheels, while courage, determination, and persistence help you move forward.
• The truth about multitasking—why what we think is a time-saver is actually a fast track to overwhelm and mental exhaustion.
• How to schedule your time with intention—ditch the last-minute scramble by planning ahead in a way that supports calm, clarity, and sustainability.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we’re diving into a question I hear all the time from high-achieving women: Am I just being lazy… or am I actually giving myself permission to rest?

They can look the same on the surface, but they’re not. Laziness is avoidance—it keeps you stuck. Rest is intentional. It’s what allows you to show up clear, grounded, and ready to lead. But let’s be real—most of us struggle with this. We feel like we have to earn our rest, or we’re scared it’ll look like laziness to others. And sometimes? We don’t even know how to rest because we’ve been in go-mode for so long.

Today, we’re unpacking the difference, so you can stop second-guessing yourself and start building in real, intentional rest without guilt. Because the goal isn’t to hustle non-stop—it’s to move with purpose, rest on purpose, and create a rhythm that actually supports the life you’re building.

What You'll Learn: 

• Distinguish the laziness that holds you back from the rest that moves you forward–if you're not producing results, it's worth checking in with yourself.
• Build self-trust by completing tasks even when you don’t feel like it–notice your hesitation and then push through any resistance.
• Start with small, actionable goals to fight laziness and get things done–take notice that the stories you were creating for yourself kept you from starting were untrue. 
• Prioritize self-care as being essential rather than optional–put yourself first so you show up fully for everything and everyone else in your life.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

I'm so grateful to have one of my incredible clients, Dr. Nicci Preston, joining me on the show today. Nicci is a powerhouse—she’s an emergency medicine physician and a mom of two—and in this episode, she opens up about what her life looked like before coaching and the powerful shifts she’s made since.

When we first started working together, Nicci was doing what so many high-achieving women do: holding it all together on the outside, while running on fumes underneath. She was working full-time at a level two trauma center, juggling the nonstop demands of work and home, and feeling the kind of burnout that doesn’t just stay at work—it follows you into your evenings, your weekends, your relationships.

She knew something had to change.

In our conversation, Nicci shares what it was like to step into this work—to get honest about what wasn’t working, to learn how to slow down internally (even when life on the outside doesn’t), and to start creating space for the kind of peace that isn't dependent on circumstances.

You'll hear how mindset work helped her shift the way she shows up—for her family and for herself—and the tools that supported her in making real, lasting change. If you’ve ever felt like you’re doing everything and still coming up short, Nicci’s story is going to resonate. 

About Nicci Preston

Nicci Preston is a board-certified emergency medicine physician, born and raised on the Big Island of Hawaii. After completing medical school and residency in Iowa, she stayed to build both her career and her family. She is the proud mother of two children — a 10-year-old son and a 7-year-old daughter.

Nicci spent 10 years working at a busy Level II trauma center before transitioning to her current role as the Emergency Department and EMS Medical Director at a critical access hospital. She continues to pick up shifts at the trauma center to stay connected to high-acuity care.

Outside of medicine, Nicci is all about family life — spending time with her husband and kids, cooking, exercising, cheering on her children at their sports events, and traveling together as a family.

What You'll Learn: 

• How learning to pause before you react can completely transform your relationships and your sense of control.
• Recognizing how your thoughts impact your experience and can give you back your power—you get to decide whether something brings chaos or calm.
• The truth about the “arrival fallacy”—you don’t have to earn your rest. You can start enjoying life now, even when the to-do list isn’t done.
• How having the right coach in your corner can help you connect the dots, go deeper than surface-level fixes, and empower you to make changes that stick.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Last week in Part 1, I shared the first—and honestly, the most important—strategy for living with intention: making time for you. If you haven’t listened to that one yet, hit pause and go back. It sets the foundation for everything else we're diving into today.

Most of us know what it’s like to live on autopilot—always doing, barely pausing, and not really feeling connected to how we're showing up. Intentional living helps shift that. But it doesn’t happen overnight.

Today, I’m walking you through the remaining nine strategies. And here’s what I want you to remember: don’t try to do all of them. Just pick one to start. I know that can feel hard—we’re used to doing the most—but trying to implement everything at once will only lead to burnout.

It took me years to build these into my day-to-day, and I’m still refining. But when we go one step at a time, we actually make it sustainable. Over time, these shifts become second nature—you don’t even realize you’re doing them until you’re not doing them.

So give yourself some grace. You’re not behind. You’re building something better. Let’s get into it.

What You'll Learn: 

• Surround yourself with people who uplift you—it's one of the simplest ways to shift your energy and move away from negativity.
• Start asking for help—because you can’t be the visionary and the worker bee at the same time.
• Find movement you actually enjoy—it's about replenishing your energy, not punishing your body for a result.
• Declutter one drawer at a time—your physical space often mirrors your mental space, so clear one to support the other.

Featured:

• Download the Strategies to Living A Life With Intention and Balance worksheet.
• Listen to Strategies For Intentional Living - Part 1.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Many of us tell ourselves we don’t have time for the things we actually want to do. As high-achieving women, we’re busy—too busy—so we push what matters to the side, thinking we’ll get to it later. But here’s the thing: time is our most precious asset, and we have more control over it than we think.

In this two-part episode, we’re diving into intentional living—how to create a life that aligns with what you actually want, instead of just checking off a never-ending to-do list. Today, we’re focusing on awareness—where your time is really going and how to start making space for what truly matters. I’m giving you three powerful reflection questions to help you see what’s worth your time—and what’s not.

I have 10 strategies for intentional living, but we’re starting with just one: schedule your me-time first—and actually honor it. As badass women, we work hard, we play hard, and we need to rest hard, too. When we don’t, we deplete ourselves, and that burnout holds us back in ways we don’t even realize.

If you don’t already have rest built into your schedule, start with just this one step. There’s a reason we’re focusing on it first—it’s the foundation for everything else. Trying to overhaul your schedule overnight? That’s a fast track to frustration. But starting small—with something that actually feels doable—helps your brain see the change as manageable, which means you’ll actually stick with it.

So take this first step, build in time to rest, and start creating a life that works for you—not against you. You got this!

"Balance is not something you find, it's something you create." – Jana Kingsford

What You'll Learn: 

• Stop getting stuck in the stories you tell yourself about time—these beliefs hold you back instead of moving you forward.
• Understand the concept of failing ahead of time—fear of change often keeps us from starting something new.
• Give yourself permission to take small steps—starting with something achievable helps rebuild trust in yourself.
• Prioritize rest by getting at least 7-8 hours of sleep before focusing on other self-care practices.

Featured:

• Download the Strategies to Living A Life With Intention and Balance worksheet.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

One of the biggest struggles with time optimization? Keeping work from taking over your life.

We tell ourselves we have to sacrifice time with family, rest, or that dream vacation just to keep up. And even when we do take a break, our minds stay stuck on work and the never-ending to-do list. Sound familiar?

That’s why I’m so excited to have my dear friend and fellow physician, Dr. Sarah Smith, on the podcast today. Sarah is a Clinical Day Advisor and Charting Coach, and she’s sharing the exact strategies that help busy professionals optimize their workday, leave work on time, and actually enjoy their time off—without sneaking in work at 10 P.M. after everyone else has gone to bed. (We’ve all been there, and it does not feel good.)

In this episode, Sarah and I break down the steps to create a real shift in how you work—so you can stop bringing work home for good. The first step? Noticing—without judgment—why you’re falling behind. Once you recognize the patterns, you can implement practical strategies to leave work on time and actually disconnect—even when you take weeks off.

I know this might seem impossible right now. When you’re overwhelmed, adding one more thing feels daunting. But this shift doesn’t have to happen overnight. We share small, doable changes you can start today, and when you take that first step and keep adjusting, you’ll see just how possible this transformation really is.

Let’s do this! 🎧

About Dr. Sarah Smith

Dr. Sarah Smith is a Rural Family Doctor, General Practitioner, and Rural Emergency Department Physician with over 20 years of experience in medical education. As an Assistant Clinical Professor with the University of Alberta, she is also widely recognized as a Clinical Day Advisor and Charting Coach. Dr. Smith helps doctors and clinicians restructure their work schedules to ensure daily responsibilities are completed within designated hours, creating more time for life outside of medicine.

What You'll Learn: 

• 🔹 The key factors that influence productivity—and how to recognize them so you can make the changes needed to finally leave work at work.
• 🔹 Why your brain isn’t as sharp after hours—understanding how decision fatigue drains executive function will help you stop pushing through when it’s not productive.
• 🔹 How to stop doing work twice—a simple but powerful strategy to break this common (and exhausting) habit.
• 🔹 The hard truth that sets you free—accepting that we are all replaceable is the key to creating the time and space to live the life you actually want.

Featured:

• Connect with Dr. Sarah Smith by visiting her website, listening to her podcast, or following her on Instagram, Facebook, or Linkedin.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Last week, I introduced the Thursday Time Out (TTO) process—a dedicated time to plan your weekly calendar so your days feel easier and more organized. Today, we’re taking it up a notch by fine-tuning the system so it works even better for you.

First off, take a moment to celebrate—you made it through week one! That’s huge. Committing to this process is the first (and honestly, the hardest) step. Honoring that commitment lays the groundwork for better time management and, more importantly, more ease in your daily life. But to keep improving, we’ve got to pause and assess—what worked, what didn’t, and what small tweaks will make next week even smoother? That’s exactly what we’re tackling today.

This episode is all about refining your approach—but let’s be clear: this is not an invitation to beat yourself up over what didn’t get done. We all have unfinished tasks and schedule misfires. The goal here isn’t perfection; it’s learning. I’ll walk you through six simple steps to review, adjust, and recommit to your schedule in a way that actually makes sense for your life.

We’ll talk about how to prioritize unfinished tasks before piling on new ones, how to plan more realistically for life’s curveballs, and how to spot obligations you can finally let go of. Plus, I’m sharing practical strategies that have helped me refine my own TTO process—so you can skip the trial and error.

Most importantly, give yourself some grace. This system is here to support you, not stress you out. Let’s dive in and make week two even smoother and more effective.

What You'll Learn: 

• How to assess and refine your scheduling process—Identify what worked, what didn’t, and make small adjustments to improve efficiency.
• Prioritizing unfinished tasks effectively—Learn how to manage carryover tasks before adding new ones to your schedule.
• Planning for life’s variables with flexibility—Create a system that adapts to unexpected changes without throwing off your progress.
• Letting go of the unnecessary obligations—Recognize tasks or commitments that no longer serve you and confidently remove them from your schedule.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.