In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar delves into the concept of resilience, debunking common myths and highlighting why many wellness strategies fail. She introduces the 40/60 rule, which attributes 40% of burnout to individual traits and 60% to systemic issues within organizations. Dr. Debar shares insights from neuroscience and her extensive experience working with high achievers, emphasizing the importance of psychological safety, agency over workload, effective recovery practices, and meaningful leadership. She also provides practical steps for HR teams to redesign their resilience strategies, focusing on systemic changes to foster sustainable productivity and employee well-being.

00:00 Introduction to Resilience and Wellness Strategies
02:44 Debunking the Resilience Myth
03:58 The Story of Michael: A Case Study
06:50 The 40-60 Rule: Individual vs. Systemic Factors
12:27 The Neuroscience of Sustainable Resilience
18:19 Four Steps to Redesign Resilience in Organizations
23:26 Conclusion: Embedding Resilience for Success

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

In this episode of Master Stress with Dr. S, we delve into the impact of poorly organized meetings on your team’s productivity and mental clarity. Dr. S shares a personal story highlighting the cognitive and emotional toll of ineffective meetings. He emphasizes that inefficient meetings not only waste time but also deplete focus and trust within a team. Dr. S outlines a gold standard for brain-friendly meetings: they should be purpose-driven, short, and selective with a focus on clear outcomes and decision-making. This episode encourages leaders to audit and redesign their meeting structures to ensure they are enhancing rather than draining team energy and productivity.

00:00 Introduction to Master Stress
01:46 The Cost of Bad Meetings
05:31 The Neuroscience of Focus
07:03 Designing Brain-Friendly Meetings
09:37 Practical Tips for Effective Meetings
11:32 Final Thoughts and Challenges

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

In this episode of Master Stress with Dr. S, Dr. Safia Debar, stress expert and founder of RQ Wellness, explores how to transform workplaces using neuroscience. Aimed at HR leaders and executives, this podcast dives into practical strategies for reducing cognitive load, managing mental fatigue, and establishing brain-friendly work cultures. Dr. Debar discusses the science behind cognitive fatigue, illustrates its impact through real-life examples, and provides actionable steps to redesign work environments for optimal performance and employee well-being. From reducing ineffective meetings to embedding recovery breaks, discover how to unleash your team's true potential by aligning work systems with how our brains are wired.

00:00 Introduction to Mastering Stress
03:04 The Impact of Work on Focus and Mental Fatigue
08:30 Understanding Cognitive Load and Brain States
16:36 Creating a Brain-Friendly Work Culture
22:13 Practical Strategies for Immediate and Long-Term Gains
27:01 Strategic Action Plan for Organizations
30:24 Conclusion and Next Steps

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

How to stay in your PFC when managing difficult people and conflicting demands.

In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar, a stress expert and founder of RQ Wellness, discusses how HR leaders and executives can lead with clarity, control, and performance without succumbing to stress and burnout. She delves into the concept of crisis reactivity, explaining how high-stress situations trigger the amygdala, leading to miscommunication and loss of credibility in organizations. Dr. Debar shares practical strategies like the physiological sigh, tactical reframing, and post-conflict recovery techniques to maintain calm and effective leadership. She emphasizes the importance of self-regulation and the impact of a leader's emotional state on their team. The episode wraps up the series on 'The Brain at Work' and hints at the next mini-series focused on training your brain to see opportunities and redesigning work with neuroscience.

00:00 Introduction to Master Stress with Dr. S
01:54 Understanding Crisis Reactivity
05:58 The Role of HR in Managing Stress
08:44 Practical Tools for Immediate Stress Relief
11:42 Post-Conflict Recovery Strategies
15:00 The Importance of Self-Regulation and Resilience
18:04 Conclusion and Upcoming Topics

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

Neuroscience-backed strategies to unlock creativity, logic, and calm.

In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar addresses HR leaders and executives on how to lead effectively without burning out. The series focuses on leveraging neuroscience to tackle workplace stress and burnout. Dr. Debar discusses the challenges of dealing with unsupportive leadership, the importance of internal control, and provides five science-backed tactics to maintain energy and integrity. The episode also emphasizes the significance of using strategic language and fostering microclimates of safety within teams.

00:00 Introduction to Master Stress with Dr. S
01:36 Understanding the Neuroscience of Leadership
02:18 Challenges Faced by HR Leaders
03:44 The Leadership Brick Wall
06:24 Strategies for Leading from Below
09:38 Five Science-Backed Tactics for HR Leaders
15:12 The Importance of Stress Recovery
19:36 Final Thoughts and Next Episode Preview

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

Your team isn’t lazy—they’re just stuck in survival mode.

In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar continues a series called 'Lead Without Losing Your Mind and Thrive Instead.' This neuroscience-informed series is designed for HR leaders, executives, and managers seeking real solutions to stress without burnout. Dr. Debar explains the two brain states—survival mode and executive mode—and their impact on productivity and well-being. She discusses common workplace stressors like excessive meetings and constant urgency, and offers practical strategies to foster a PFC-friendly culture. The episode emphasizes the importance of creating environments that promote psychological safety, clarity, and recovery to enable high performance and innovation.

00:00 Introduction to Lead Without Losing Your Mind
02:21 Understanding Brain States: Survival vs. Executive Mode
04:42 Impact of Chronic Stress on Organizations
08:13 Identifying and Shifting Brain States in the Workplace
09:25 Creating a Prefrontal Cortex Friendly Culture
12:11 Practical Strategies for Enhancing Workplace Productivity
16:05 Environmental and Cognitive Ergonomics
20:00 Leadership Modeling and Organizational Change
23:01 Final Thoughts and Next Steps

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

What every HR Director needs to know about cognitive overload and burnout.

In this episode of Master Stress with Dr. S., Dr. Safia Debar introduces 'Lead Without Losing Your Mind and Thrive Instead,' a neuroscience-informed series for HR leaders and executives aimed at providing real solutions without burnout, chaos, or compromise. Dr. Debar emphasizes the importance of sustainable high performance and retaining top talent by aligning organizational goals with employee well-being. She discusses the impact of burnout on individuals and organizations, highlighting the role of system-level factors and personal resilience. Practical steps, including recognizing early warning signs and implementing stress mastery protocols, are suggested as initial measures to address burnout. The episode serves as a call to action for leaders to create environments where both brains and businesses can thrive.

00:00 Introduction to Lead Without Losing Your Mind
01:10 The Importance of Neuroscience in Leadership
01:21 Real Conversations with HR Leaders
03:11 Aligning Goals with Employee Wellbeing
04:58 The Cost of Burnout and How to Address It
10:57 Understanding Burnout: Stories and Statistics
12:44 The Neuroscience of Burnout
16:29 Strategies to Combat Burnout
21:53 Conclusion and Call to Action

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

Unlocking the Power of Stress: Turning Chaos into Clarity with Dr. Safia Debar

In this episode of 'Master Stress with Dr. S' titled 'Chaos to Clarity,' Dr. Safia Debar explores the concept that stress, often seen as detrimental, can actually be harnessed as a powerful tool for achieving peak performance. Driven by experiences with her coaching clients, she addresses common misconceptions about stress, emphasizing its role as a neutral physiological response that can enhance focus and productivity in short bursts. Dr. Debar delves into the science behind stress, highlighting the importance of managing acute stress effectively while warning against the dangers of chronic stress. She shares practical techniques like breath work and coherence breathing to help regulate stress cycles and ultimately foster resilience. Furthermore, she encourages listeners to reflect on their beliefs about stress, integrate neuroscientific insights, and prioritize self-care to maintain a balanced, high-performing lifestyle.

00:00 Introduction to Dr. Safia Debar and the Power of Stress
03:27 Common Misconceptions About Stress
05:40 Understanding the Stress Response
08:25 The Benefits of Acute Stress
14:40 The Dangers of Chronic Stress
19:09 Recognizing Stress in Your Life
21:12 Dr. Safia Debar's Personal Journey
22:04 The Reality of Burnout
22:32 Recognizing the Need for Self-Care
24:25 The Importance of Evidence-Based Approaches
25:18 Understanding Integrative Medicine
25:58 The Power of Completing Cycles
28:53 Practical Techniques for Stress Management
32:48 The Role of Daily Routines
37:56 The Significance of Connection and Support
40:47 Reframing Stress and Self-Discovery
44:08 Final Reflections and Takeaways

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

Micro Movements for a Healthier Lifestyle

In this episode of Master Stress with Dr. S, we explore how to integrate consistent movement into a busy schedule. Dr. S discusses the importance of redefining our relationship with exercise, emphasizing that even micro movements have significant benefits. Through patient anecdotes and scientific insights, the episode debunks the myth that extensive time and effort are required for effective exercise. Dr. S provides practical tips for incorporating small but meaningful movements into everyday routines, highlighting the mental, emotional, and physical advantages. Listeners are encouraged to reframe their mindset toward movement, making it a natural and sustainable part of daily life.

00:00 Introduction to Master Stress with Dr. S
01:36 The Myth of Needing More Time for Exercise
02:11 A Patient's Story: Shifting the Mindset
03:44 Understanding Burnout and Perfectionism
06:37 The Science of Micro Movements
07:44 Practical Tips for Incorporating Movement
10:57 Building Sustainable Habits
13:37 Celebrating Small Wins and Visual Cues
17:52 Reclaiming Your Power Through Movement
18:13 Conclusion and Motivational Boost

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource

Listening to Your Body: Rethinking Movement and Exercise

In this episode of 'Master Stress with Dr. S,' we dive into a new paradigm of movement and exercise, exploring how to align physical activity with the body’s natural rhythms and needs. Dr. S examines the neurobiological aspects of movement, emphasizing the importance of tuning into the nervous system and adapting exercise routines accordingly. The discussion touches on the harmful effects of mismatched high-intensity training, the gender-specific considerations for exercise regimes, and the need for flexibility and variety in workouts. By re-evaluating traditional beliefs about exercise, this episode encourages listeners to view movement as a form of self-care and long-term health investment, rather than merely a weight-loss tool.

00:00 Introduction: Rethinking Movement
01:49 Personal Journey: Exercise Expectations
02:46 Movement and the Nervous System
05:34 Listening to Your Body's Cues
07:48 Unlearning Harmful Beliefs
14:42 Gender Differences in Exercise
19:24 Adapting Movement Across Life Stages
25:14 Conclusion: Embracing Movement as Medicine

Connect with Dr Safia Debar

Dr Safia Debar
Speaker / Coach | Medical Doctor | Breathwork Facilitator

One of Tatler's "Top 21 private doctors in Britain" 2020
www.drsafiadebar.com
[email protected]
IG: @drsafiadebar
Tiktok: drsafiadebar

Find our free resources here: www.drsafiadebar.com/resource