Mind Over Grind from Dark Coffee

The cost-of-living crisis has caused nothing short of a total bloody shitshow at our petrol pumps and supermarkets, and things are only set to get worse.

 

So, how the hell are any of us supposed to cope?

 

That’s what I asked my friend (and therapist) Helen Carouzos when we sat down last week.

 

In one short hour, Helen took me from being completely overwhelmed by the scale of the problem to feeling hopeful, optimistic, and starting a revolution (I kid you not…)

 

Prepare to be therapised!

 

We’ll discuss:

 

How to regain a sense of control in stressful situations to increase your sense of wellbeing

The importance of giving, especially when we feel helpless – and the abundance of things we might be able to offer other people to support them

How to focus less on the large number of things you CAN’T do and more on the few things you CAN so that we move from focusing on the problem to finding and implementing solutions

Permission to be angry about a situation – with particular reference to the government and their decisions

The importance of ACCEPTANCE – not in passively AGREEING with what’s happening, but actively ACKNOWLEDGING the reality of the situation so you can deal with it more effectively

Why uncertainty doesn’t have to be a bad thing and how we can learn to manage it – and even make friends with it!

The power of moving from WHY-based questions like “Why is this happening?” to WHAT and HOW-based questions, such as “What can I do about it, and how?”

A fun technique for time-manging your panicking…

… PLUS find out why the revolution will be on LinkedIn…

 

Helen Carouzos is an HCPC registered psychologist with over 20 years experience, who can also enhance the performance of individuals, teams, and organisations through executive career coaching, mental wellbeing workshops, and employee counselling services.

 

She currently operates out of her huge and gorgeous new office in Altrincham, just outside of Manchester, and she’s worked with everyone from sportspeople looking to perform at their best, to people with ADHD who want to understand more about working with their neurodiversity and see it as a strength rather than a hindrance.

 

I’ve had the absolute pleasure of having her in my network for the past few years and, during the pandemic, she was actually my therapist for many months, and her support and guidance really helped keep me calm and focused during a time of massive upheaval, which meant I, in turn, could be there for all the people I help and support in my community. She’s been an absolute rock on a personal level, but professionally speaking I can just tell you that she really knows her stuff… and holy shit does she deliver some absolute wisdom bombs in this conversation!

 

Want to get in touch with her? You can find her here:

 

WEBSITE - https://helencarouzos.co.uk/

LINKEDIN - @Helen Carouzos    

INSTAGRAM – @helencarouzospsychology

EMAIL – [email protected]

PHONE - 07828 470 744

 

And if you’ve enjoyed today’s episode, PLEASE send it to someone who you think could benefit from it.

 

See you next time!

 

Alice

 

Episode recorded April 2022

 

 

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Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.

 

The podcast is brought to you by Dark Coffee who bring unfiltered mental fitness to SMEs, so that you and your team feel badass at work! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]

 

The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you feel and perform at your best:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @darkcoffeeco

 

Join our mailing list here.

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!

 

 

Music Credit: ‘Like a Fire’ by F

Not every business success is down to the bricks-and-mortar decisions – sometimes it’s about the skills that you bring to the table.

 

In today’s episode, I’ll be talking through 5 skills that have made a HUGE difference to the level of success and enjoyment I’ve been able to find in my business, and they also help my 1:1 coaching clients achieve the same.

 

These skills can help with everything from decision-making to leading your team. They can help ground you, guide you and give clarity and direction. There really is no end to the benefits they can provide!

 

I’ll discuss:

 

The skill that will help you work long hours with yourself without losing your sanity!

How lacking this skill as a new Store Manager lead me to write a truly tragic performance review for myself

How upgrading your thoughts from critical to neutral can make a huge difference to your wellbeing

Why I’m aiming to create a sense of steadiness this year at a time when I’m experiencing big business growth

The skill that brings a sense of reassurance and security that sits behind more flashy skills, like tenacity and courage

The skill that is the secret weapon for every business owner, that can make it easier for you to make decisions

The lesser-appreciated side of confidence that helps us shout louder about the work that we do

 

If you’d like to get your new year off to a strong start, just screenshot this episode and tag me on Instagram @darkcoffeeco with your biggest takeaway for your chance to win a 60-minute 1:1 coaching session with me.

Not on Instagram? Just leave a review to let other people know what you enjoyed from the episode.

 

 

 

Alice

 

Episode recorded January 2022

 

 

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Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.

 

The podcast is brought to you by Dark Coffee who bring unfiltered mental fitness to SMEs, so that you and your team feel better, and work sucks less! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]

 

The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you feel and perform at your best:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @darkcoffeeco

 

Join our mailing list here.

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!

 

 

Music Credit: ‘Like a Fire’ by Flow State

 

 

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No messing about today – I’m going to teach you the fine and noble art of how to stop being a dick to yourself. We have learnt over time how to put ourselves down and give ourselves a hard time… so it’s about time that we unlearn these bad habits.

 

Slight disclaimer: if you have suffered deep or complex trauma, you might find that today’s approaches won’t touch the sides. However, they may take the edge off and give you enough relief so that you start that process of being kinder to yourself, which can be a great starting point.

 

I’ll discuss:

 

The seven ways you might be being a dick to yourself on a regular basis

Where these thoughts, feelings, and patterns of behaviour might come from (and why it’s not entirely your fault if you self-sabotage.)

How our thoughts and emotions can hold us back in small and subtle ways that we might not be aware of

How you can coach yourself to navigate these dicky behaviors

How you can hack your brain chemistry to make self-support easier

How self-awareness is a great starting point for treating yourself with more compassion

… and why an evil candy floss machine is responsible for all of your problems!

 

If you’d like to get your new year off to a strong start, just screenshot this episode and tag me on Instagram @darkcoffeeco with your biggest takeaway for your chance to win a 60-minute 1:1 coaching session with me.

Not on Instagram? Just leave a review to let other people know what you enjoyed from the episode.

 

Alice

 

Episode recorded January 2022

 

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Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.

 

The podcast is brought to you by Dark Coffee who bring unfiltered mental fitness to SMEs, so that you and your team feel better, and work sucks less! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]

 

The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you feel and perform at your best:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @darkcoffeeco

 

Join our mailing list here.

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!

 

 

Music Credit: ‘Like a Fire’ by Flow State

Congratulations – you’ve reached the end of another year! No mean feat in weird times like these.

 

But before we rush headfirst into goal setting and thinking about the year ahead, let’s take a minute to pause so we can reflect on wtf just happened.

 

Grab a brew, cuddle up and let’s debrief.

 

(Note: these prompts can be used to do a quarterly or monthly review, so keep it bookmarked somewhere handy to come back to later! They also make great conversation starters at parties…)

 

I’ll discuss:

 

reasons for reviewing your year – the perks and benefits of a reflective practice – even if you feel like you’ve had a tough time

how I went from hating new year to enjoying the symbolic new beginning it represents – and how all of us can learn to do this

a quick breakdown of the different ways you can reflect (because journaling isn’t for everybody!) and a hack to make the activity easier and more enjoyable, taking your learning style and preferences into account

the 12 questions to ask yourself to review your year

how to reflect on your personal and professional achievements, progress, challenges and lessons in a way that isn’t intimidating, harrowing or depressing as hell

 

Want to skip straight to the questions to do your review? Head to [41:22]

 

If you’d like to get your new year off to a strong start, just screenshot this episode and tag me on Instagram @darkcoffeeco with your biggest takeaway for your chance to win a 60-minute 1:1 coaching session with me.

Not on Instagram? Just leave a review to let other people know what you enjoyed from the episode.

 

Thanks for your support this year – here’s to you and the journey thus far.

 

Alice

 

Episode recorded December 2021

 

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Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.

 

The podcast is brought to you by Dark Coffee who bring unfiltered mental fitness to SMEs, so that your team feels better and work sucks less! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]

 

And the conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @darkcoffeeco

 

Join our mailing list here.

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!

 

 

Podcast presented and edited by Alice Lyons.

 

 

Music Credit: ‘Like a Fire’ by Flow State

Over the last several years working with hundreds of business owners and millennial professionals, I’ve come to the stunning realisation that work SUCKS.

 

It’s a constant source of anguish and anxiety for the majority of us – even if you love what you do!

 

Not all the time (hopefully) but thanks to Capitalism, the need for work is high and the willingness to work is low. So how can we meet in the middle and make work more tolerable all around?

 

I’ll explore:

why accepting that work sucks can ironically lead to greater job satisfaction

how business owners feel guilty for not loving their work every day

the danger of attaching your self-worth, identity and value to your work

the bullshit narrative on social media around ‘finding work you love’ and how this sets unrealistic expectations that can pressure us

the societal pressure to find a passion rather than ‘just a job’

why there is a case to be made for mediocre work!

the slippery slope of overwork that so many of us fall into… and how to step back

the fact that there’s more to us than our work, and how to give time back to those areas of our life that we so often neglect!

the need to inject fun into our work (and how this makes things way more tolerable!)

 

If you feel like you’re in a slump with your work life and would like to offload to someone who ‘gets it’ book a 20-minute coffee chat with me here.

 

If you enjoyed this episode, screenshot it and tag me on Instagram @darkcoffeeco with your biggest takeaway. 

 

And if you loved what you heard, please leave a review to help the conversation reach more people who need it.

 

Alice

 

Episode recorded October 2021

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Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.

 

The podcast is brought to you by Dark Coffee who bring unfiltered mental fitness to SMEs so that your team feels better and work sucks less! To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: [email protected]

 

And the conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @darkcoffeeco

 

Join our mailing list here.

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!

 

 

Podcast presented and edited by Alice Lyons.

 

 

Music Credit: ‘Like a Fire’ by Flow State

Running a business isn’t all four-hour workweeks and working from the beach. But the entrepreneur gurus won’t tell you that bit.

 

'Startup Fatigue' (or 'Founder Fatigue') is a term that was coined with Eddie Whittingham when I was a guest on his Business NoBS Podcast [linked here.] 

 

During that conversation, I realised I’m in an ‘icky’ phase of my business where I feel like I’ve fallen out of love with it.

 

So, I wanted to do a deeper dive into this situation to help you if you ever hit this delightful wall! Because it’s a topic that can sometimes come up in private conversations – but is not often discussed publicly.

 

So, join me as I navigate these uncomfortable feelings and give you some practical things you can do to get yourself through it.

 

Think of it as couple’s counselling between you and your business!

 

 

We’ll explore:

 

Founder Fatigue – feeling overwhelmed, lacking focus and feeling like you lack focus – and recognising how normal it is

How being in business feels like being in a marriage – and how it differs from the giddy early stages

How being in business can feel like a BIG intimidating commitment

Some of the challenges of running a service business and how it can contribute to a feeling of drudgery or fatigue

Why it might be time for you to rethink the business model you’re following so that you can enjoy your work more, and run your business more effectively

Why it helps to make regular time to step back from your business and think critically about it

Some of the KEY QUESTIONS to ask yourself to assess your relationship with your business

And how to get the relationship back on track

 

I mention Rachael Mole in the episode – who you should definitely check out for the cool work she does to support chronically ill and disabled professionals.

 

I also recommend episode 80 of Mind Over Grind – A hack to help you ask for help. 

 

And if you feel like you’ve fallen out of love with your business and would like to offload to someone who ‘gets it’ book a 20-minute coffee chat with me here.

 

After today’s podcast, I hope you and your business will both be back on speaking terms.

 

If you enjoyed this episode, screenshot it and tag me on Instagram @darkcoffeewellbeing with your biggest takeaway. 

 

And if you loved what you heard, please leave a review to help the conversation reach more people who need it.

 

Alice

 

Episode recorded October 2021

 

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Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.

 

The podcast is brought to you by Dark Coffee who bring unfiltered wellbeing to SMEs, so that your team can feel better, stay sane and do great things. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: [email protected]

 

And the conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @dark.coffee.wellbeing

 

Join our mailing list here.

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!

 

 

Podcast presented and edited by Alice Lyons.

 

 

Music Credit: ‘Like a Fire’ by Flow State

We all know the feeling of desperately needing sleep but not being able to switch our noisy brains off. Other times, we’ll get an inordinate amount of sleep but still wake up feeling groggy – which is a killer ahead of a busy workday!

 

So, how can we improve the quality of our sleep to give us the best head start and wake up feeling ready to tackle the to-do list?

 

Today, I’m bringing you some tried-and-tested methods that have worked for myself and my clients, as approved by science! (Don’t worry – I’m keeping the neuroscience basic so we can focus on the practicalities.)

 

We’ll explore:

 

why we sometimes still wake up tired after having a long night’s sleep

how we can optimise the QUALITY of our sleep

why our brains need sleep

the single BEST technique I know for emptying your brain before bed

how your environment impacts your sleep, and suggestions for things you can tweak in your bedroom to help you slip into slumber

how all these hacks are complicated when you share a bed with someone!

…and I’ll be encouraging you to ‘suck it and see’ to find what works for you.

 

               Remember, our wellbeing is a continual work in progress, but taking the time to make tweaks and see what happens can bring significant improvements. Good luck, and let me know how           you get on!

 

Alice

 

Episode recorded September 2021

 

If you enjoyed this episode, screenshot it and tag me on Instagram @dark.coffee.wellbeing with your biggest takeaway. 

 

And if you loved what you heard, please leave a review to help the conversation reach more people who need it.

 

 

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Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.

 

The podcast is brought to you by Dark Coffee who bring unfiltered wellbeing to SMEs, so that your team can feel great and do great things. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: [email protected]

 

And the conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @dark.coffee.wellbeing

 

Join our mailing list here.

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!

 

 

Podcast presented and edited by Alice Lyons.

 

 

Music Credit: ‘Like a Fire’ by Flow State

Marie Kondo, I am not. But I know a thing or two about tidying your head space to help your work and wellbeing – and it can come from a couple of unexpected places.

 

Today I’ll be discussing how clearing out physical spaces and auditing your tech can be the answer to getting more of your precious brain power back. A must for any business owner, or those of us struggling to juggle 100 things at once.

 

 

I’ll discuss:

 

How regaining mental clarity doesn’t have to mean focusing on our inner world – we can start by looking at the things around us – and often, it’s an easier way to start

How clutter in your physical space can take your mind away from the things you want to be doing

Why tech can be the biggest disruptor of productivity – and how we can turn it on its head

Why ‘Do Not Disturb’ is my go-to solution for removing distractions in my workday (and how people can still access you in an emergency)

I also throw down a 20-minute challenge to organise one area of your space today. Take action, and see what happens!

Plus, you’ll hear all about my very decadent ‘brothel’s boudoir….’

 

 

 

Alice

 

Episode recorded September 2021

 

If you enjoyed this episode, screenshot it and tag me on Instagram [@dark.coffee.wellbeing] with your biggest takeaway. 

 

And if you loved what you heard, please leave a review to help the conversation reach more people who need it.

 

 

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Mind Over Grind [from Dark Coffee] explores mental health and wellbeing in business, hosted by wellbeing coach, facilitator and speaker, Alice Lyons.

 

The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @dark.coffee.wellbeing

 

Join our mailing list here.

 

Dark Coffee helps SME owners and leaders bring their badass selves to work so they can lead from the front, fire on all cylinders and love their work. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: [email protected]

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can find out the details and ask all your juicy questions!

 

 

 

Podcast presented and edited by Alice Lyons.

 

 

Music Credit: ‘Like a Fire’ by Flow State

 

 

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Being in business can suck some weeks. There is too much to do, not enough time to do it, and you’re exhausted from the constant trudge of it all.

 

If this sounds like you, you’re going to love this episode.

 

It’s full to the brim with practical tips for working through your never-ending to-do list, even if you’re smack bang in the middle of an energy slump. And no, it doesn’t involve having a holiday and coming back to it all later. Sometimes, we need to push through.

 

By the end of this episode, you’ll have an action plan for how you can navigate your next low energy week, without losing momentum in your business.

 

We’ll go from wading through treacle to gliding through honey!

 

I’ll discuss:

how energy levels are not linear – they move in cycles and seasons

how to stop multitasking and focus on fewer things

how getting more clarity on your workload can help you get started on big projects

how to map out the jobs that have been sitting on your to-do list for months

how to stay motivated and keep making progress, even when your energy levels are low

how to spot drains on your emotional, physical and social energy (and avoid them!)

how to get back some precious headspace so you can devote it to what’s important

and how to bring this all together in a handy cheat sheet you can refer back to when the next energy slump hits.

 

Want to find out more about my 1:1 coaching packages? Book a 20-minute coffee chat in my diary here and we can see if I’d be a good fit for you.

              

Alice

 

 

If you enjoyed this episode, screenshot it and tag me on Instagram [@dark.coffee.wellbeing] with your biggest takeaway. 

 

And if you loved what you heard, please leave a review to help the conversation reach more people who need it.

 

Episode recorded September 2021

 

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Mind Over Grind [from Dark Coffee] explores mental health and wellbeing in business, hosted by wellbeing coach, facilitator and speaker, Alice Lyons.

 

The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @dark.coffee.wellbeing

 

Join our mailing list here.

 

Dark Coffee helps SME owners and leaders bring their badass selves to work so they can lead from the front, fire on all cylinders and love their work. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: [email protected]

 

 

If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can find out the details and ask all your juicy questions!

 

Podcast presented and edited by Alice Lyons.

 

Music Credit: ‘Like a Fire’ by Flow State

 

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If you use social media to promote your business, you probably have a love-hate relationship with it. You feel the NEED to post to find new audiences, raise brand awareness and answer customer inquiries… but there's resistance there!

 

Today, I want to break down these barriers getting between you and posting on social media and give you some reframes and practical ideas for getting over the posting hump.

 

This is a great episode if you’re stuck in a rut with your social media and need a short sharp shake to get you back on it.

 

I’ll discuss:

 

how FEAR can stop you in your tracks when it comes to posting

understanding social media overwhelm

why a lack of clarity could be doing you dirty

the role confidence plays in promoting your business (and why it’s not a necessary first step to get started)

how easy it is to be confused with all of the above! So, give yourself a break

how to work through the barriers once you’ve identified them

short, practical ideas to give you a fresh take on your social media and help you get something out there

questions to ask yourself to get to know your clients, wider audience and business better to make content creation easier

 

If you’d like help with anything mentioned in the show today, I’m going to be launching an on-demand course in Autumn 2021.

 

The course will help you unpack the barriers in greater detail and get a real handle on what’s holding you back so that you can learn how to work through it to start posting on social media with clarity, confidence and consistency.

 

There will be short actions and reflection activities to complete at the end of each 10-20 minute lesion that you can put straight into action, so you’re learning and improving from the beginning, putting your ideas straight into practice.

 

We’ll go into:

 

understanding your barriers around posting on social media

reframing your fears and working through them

getting clarity on who your audience is and what they want and need from you

figuring out the themes to underline all your content to make it easier and quicker to produce content moving forwards

understanding what you should be posting (and more importantly, why)

getting more confident in your move to action

learning how to post high-quality content consistently in a manageable and sustainable way that won’t lead to overwhelm or burnout

short, implementable strategies that you can use to immediately (and continually) up your posting game

bitesize 10-20 minute lessons within a 90+ minute course – learn as you go, at your own speed, and start making improvements straight away

evergreen course content you can revisit again and again in the future whenever you need to refocus and revisit the barriers that might crop up (particularly if you are changing part of your business offering or changing clients.)

 

If you’re interested, get in touch with me HERE or on social media with the phrase ‘Confident Content’ to get on the waitlist and a juicy discount! Don't worry - no obligation to buy - you'll just be the first person to know when it's available and get the best price for it.

 

Happy posting!!

 

 

Alice

 

 

Episode recorded August 2021

 

If you enjoyed this episode, screenshot it and tag us on Instagram [@dark.coffee.wellbeing] with your biggest takeaway. 

 

If you loved what you heard, please leave a review to help spread the conversation reach more people.

 

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The Dark Coffee Podcast holds unfiltered conversations around mental health and wellbeing in business, hosted by wellbeing coach and advocate, Alice Lyons.

 

 

The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:

 

 

LinkedIn: https://www.linkedin.com/in/alicelyons/

 

Instagram: @dark.coffee.wellbeing

 

Join our mailing list here.

 

Dark Coffee helps SME leaders and owners bring their badass selves to work. To find out more, take a look at our webs