Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms

In this episode of Overcaffeinated and Out of Effs I'm joined by Raquel Castillo, a fractional COO, wife and mom of three boys who shares her journey from career success to full-blown burnout and how she ultimately redefined what success looks like in this season of motherhood. After leaving her full-time COO role, Raquel replaced her income, halved her hours and now makes it to the school pickup line early all by building a fractional business around her philosophy of outcomes over hours.

Today Raquel works in a completely different way that prioritizes sustainability, boundaries and trust. Raquel talks about what burnout looked like for her as a mom with a demanding job, how it affected her relationships and sense of self, and what changes she made to start moving toward a life that was more aligned with the things most important to her.

Together we talk about guilt, over-functioning and the pressure to “do it all,” while also offering practical strategies to help other working moms who are also struggling to redefine success on their own terms.

Find Raquel at:

Linkedin: https://www.linkedin.com/in/theonlineintegrator/

Fractional assessment: If someone is wondering if they're ready to leap - https://theonlineintegrator.com/fractional-assessment

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

We all want the holiday season to feel joyful and magical but for many moms it feels exhausting, overwhelming and stressful instead. What we want is often confused with what we believe the holidays are supposed to look like and, as a result, so many moms experience an exceptional amount of pressure in an effort to meet those expectations.

In this solo episode of Overcaffeinated and Out of Effs I dive into why the holidays lead to burnout for so many moms, especially for those who are already carrying the mental load all year around. From unrealistic expectations and social pressure to financial stress and emotional exhaustion, I break down what's really going on and why you're not alone if the season feels like too much.

I talk about why the pressure to create “perfect” holidays leaves so many moms feeling burned out, how to clarify what really matters to you, simple ways to do less without sacrificing the things you care about most, and a gentle reminder that setting boundaries is not selfish but necessary.

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

In this episode of Overcaffeinated and Out of Effs I sit down with Alexandra (Lexi) Reid, PhD – a scientist turned creative wellness coach who helps smart, high-achieving women in STEM and beyond reduce stress and reconnect with themselves through art therapy – inspired practices. Together we explore how simple art-based practices can help calm the nervous system and relieve burnout symptoms without being artistic, creative or have any free time.

Lexi shares her own personal burnout story and breaks down the neuroscience behind why creative expression works to improve stress, mood and emotional regulation. You don't need to be an artist to gain the benefits of these practices. Lexi describes simple strategies that overwhelmed moms can try to help you feel more present, patient and emotionally grounded – anytime, anywhere.

Find Lexi at:

[email protected]

www.lexireidstudio.com

www.mindartwellness.com

LinkedIn: https://www.linkedin.com/in/alexandra-j-reid/

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

If you've ever felt like you have to do it all, do it well and never let anything fall, you're not alone. Many high-achieving moms feel the constant pressure to perform, believing excellence will keep them safe from judgment, from failure, from falling behind or from letting someone down. But how do we know when we've crossed the line from successful to harmful?

In this episode of Overcaffeinated and Out of Effs I sit down with Dr. Tara Cousineau, a clinical psychologist, meditation teacher, coach and author of a new book, The Perfectionist's Dilemma: Learn the Art of Self-Compassion and Become a Happy Achiever. Dr. Cousineau specializes in guiding individuals and organizations to cultivate inner worth, self-compassion and authentic leadership.

Together we explore what perfectionism is, why so many ambitious moms struggle with the pressure to perform, signs that our perfectionism has crossed the line from healthy and motivating to harmful, what actually happens to our nervous system when we're constantly “on,” the three biggest mistakes people make when trying to break perfectionist habits, and simple first steps for letting go without lowering our standards.

Find Dr. Cousineau at:

Website: https://www.taracousineau.com/

Book Site: https://perfectionistsdilemma.com/

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

Instagram: https://www.instagram.com/tara_cousineau/

Substack:https://substack.com/@taracousineau

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

In this episode of Overcaffeinated and Out of Effs I'm joined by Dr. Erica Buchholz, a parent coach with a doctorate in Applied Developmental Psychology, who helps overwhelmed parents recover from burnout using intentional laughter and play. Drawing from the science of play, she helps parents activate their creativity, reignite their joy, and equips them with tools for lasting emotional regulation.

Dr. Buchholz teaches us about the three pillars of burnout recovery: Recharging, Inner Power and Time to Thrive. She talks about the surprise connection between play, laughter and burnout recovery; what intentional laughter does to your brain and body and why two minutes of giggling a day can actually shift your nervous system; and how play increases creativity, patience and emotional regulation. She shares simple laughter practices you can try immediately along with small, doable ways to reconnect with yourself even on the hardest days. Dr. Buchholz provides a playful, hope-filled perspective on motherhood. 

Find Dr. Buchholz at:

https://becomingplayful.com/

https://www.instagram.com/becomingplayfulcoaching/

https://www.linkedin.com/in/erica-buchholz/

https://www.facebook.com/EveryoneHappier

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

Today I'm joined by Dr. Laurel Mellin, health psychologist, NY Times bestselling author and single mom of three. Dr. Mellin brings decades of brain science and lived experience to this empowering conversation as she talks about Emotional Brain Training and how we can calm the stress pathways that fuel burnout using simple, scientific tools. This isn't about being more disciplined. It's about learning how to turn down the stress in your brain so you can finally feel in control again.

In this episode of Overcaffeinated and Out of Effs we learn about Dr. Mellin's personal story as a single mom juggling three kids and a full-time career and how she rebuilt her emotional resilience using the same tools she now teaches. We also learn about what burnout does to your brain, why rewiring it is the key to breaking burnout cycles, and how to use EBT tools whenever and wherever the overwhelmed moment hits.

Find Dr. Mellin at:

https://www.ebtconnect.net/

https://laurelmellin.com/

https://podcastguests.com/expert/laurelmellin/

https://www.facebook.com/ebtgroups

https://www.linkedin.com/in/laurelmellin/

https://www.instagram.com/drlaurelmellin/

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

We all know how important our health is but it can be incredibly difficult to make it a priority when we're exhausted, overworked and constantly doing everything for everybody else. In today's episode of Overcaffeinated and Out of Effs I sit down with Esther Avant – working mom, author, coach and co-owner of MADE By ME Coaching. Esther has spent over 20 years empowering midlife women to treat their health as the foundation for building a fulfilling life and career.

Together we talk about why so many moms put their health last; how the all-or-nothing mindset keeps us stuck; and the small, meaningful shifts that can help you start feeling better now – not when things calm down (because let's be honest....they never do).

Esther also shares her FITT Framework and three powerful questions that help you actually follow through and stay consistent so you don't have to keep starting over. If this is something you struggle with, you don't need more discipline – you need a different approach.

Find Esther at:

Website: www.estheravant.com

Instagram: https://www.instagram.com/esther.avant/

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

Podcast: To Your Health (https://podcasts.apple.com/us/podcast/to-your-health/id1543658046)

Book: To Your Health (https://a.co/d/gxDKHzX)

FREE 21 Time-Saving Health Hacks guide (https://go.madebymecoaching.com/time)

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

In today's episode of Overcaffeinated and Out of Effs I'm joined by Melissa Schulz, a Parenting Coach that specializes in supporting parents of strong-willed, highly sensitive and neurodiverse kids. Melissa has spent her entire professional life supporting kids with behavioral and emotional needs, but it was her personal experiences at home as a working mom of three kids, two of whom are neurodiverse, that truly shaped her perspective and understanding – one that mirrors those of so many others she helps.

Together we talk about the emotional load and unique challenges that come with raising strong-willed, highly sensitive and neurodiverse kids. Melissa shares personal moments where she felt like she was at her breaking point, things that keep her grounded on her hardest days, and what she wishes more people knew.

Find Melissa at:

Website: https://www.melissaschulz.com

Facebook: www.facebook.com/confidentlymommin

Instagram: @confidentlymommin

Free E-Guide "How to Get Kids to Listen with 3 Simple Strategies": https://www.melissaschulz.com/free-guide

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at: https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

In today's episode of Overcaffeinated and Out of Effs, I sit down with Alycia Carrillo, founder of Alycia Carrillo Fitness, an online strength and conditioning business helping women over 30 reconnect with their inner athlete and enjoy movement again while building the lean, strong bodies they want today. Alycia's mission is to bring high-quality, performance-driven coaching to high-achieving women who want strength, confidence and conditioning that fits seamlessly into their lives.

Alycia discusses why fitness culture often leaves working moms feeling like they're failing; what it means to train like an athlete in your 30s and beyond; practical strategies for building strength in less time than you think; and ways to consistently fit exercise it into your week while juggling motherhood and a career.

Find Alycia at:

Instagram: @coachalyciaca

www.alyciacarrillofitness.com

Podcast: Person Player Professional

Alycia's Free Resources:

How to Actually Get Fit When Time is Limited

Build Your Own Conditioning Circuit

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest

If you've ever felt like no matter how much you do for your kids it somehow still doesn't feel like enough, this episode of Overcaffeinated and Out of Effs is for you.

Today I sit down with Kasey Edwards, international bestselling author of Raising Girls Who Like Themselves and Bringing Up Boys Who Like Themselves. “ When children like themselves, they are more resilient, confident, and independent. And for busy, exhausted moms, that means less nagging, less guilt, and less pressure to be “perfect.”” Her work centers around helping kids develop confidence, resilience and a deep sense of self-liking, without moms having to sacrifice their mental health, identity or sanity in the process.

In this episode Kasey talks about the invisible pressure so many moms carry to be everything to everyone and what it actually teaches our kids; how “good girl” and “tough boy” conditioning affect the mental and emotional well being of kids and their moms; and the importance of moms showing up as their authentic selves. She shares practical, evidence-based strategies to raise children who like themselves and small mindset shifts moms can make to have a positive effect on the entire family.

Find Kasey at:

Instagram: https://www.instagram.com/kaseyedwardswriter

Looking for extra support? You can find me at:

www.christigmyrcoaching.com

Facebook: Christi Gmyr Coaching

Free Facebook Group: https://facebook.com/groups/careermindedmom

Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9

You can also apply at https://overcaffeinatedandoutofeffspodcast.christigmyrcoaching.com/be-a-guest