The Empowering Working Moms Podcast-Real Talk with Dr. Prianca Naik

Episode 63: 3 Steps To Create Joy And End Exhaustion

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In this episode, she discusses a few methods that can help you create more joy and end exhaustion in your life. Dr. Naik invites you to learn about what you can do to take life less seriously in order to have more energy to focus on what makes you happy. Tune in for more on this important topic.

In this episode, you will learn:

• How to be intentional with your energy
• To cultivate awareness of joy thieves
• To focus on what matters

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the empowering working moms podcast, episode number 63. Hello there everyone. Welcome welcome. I'm so glad to have you here today as we are beginning the school year, wrapping up the summer. By the time this comes out, I believe we might be in the first weeks of school. I know my friend in Florida, her kids actually start school the end of August. So some of you may be already well into the school year.

Before I get started on today's topic, I do want to let you know that enrollment is open for my life coaching program for professional moms who are exhausted and burnt out. Actually a client of mine, Helen, said to me that as a busy full time working physician and a mother of three children, she was really struggling finding time for herself, to take care of herself while taking care of her family. It was just all too much. She felt a lot of mom guilt, she was chronically overworked, overwhelmed, exhausted. This was all before working with me.

But after coaching with me, she realized and overcame many of the obstacles that she didn't even know existed. Coaching actually revealed for her these obstacles that were preventing her from really enjoying her life. And after coaching with me, she found much more happiness, more balance, and has hours back every week.

To learn more about my process, check out my free on demand masterclass on overcoming exhaustion and burnout to truly enjoy your life, the strategies, the link will be in the show notes.

Today, I want to talk about the concept of taking things too seriously. And funnily enough, there is a slogan from Al-Anon. That is "easy does it." And that's an awesome slogan just to kind of ground oneself and realize that we've just got to take it easy sometimes. And I know this is so much easier said than done. Because we have so much to manage as professional moms, we've got the busy jobs, we're managing so much at home, and it can be like the default to get really caught up in the day to day grind.

So something that I find is a phenomenon amongst my friends, my age group, my clients, is that everyone is really busy. They're trying to make a ton of money for their children, for their own lives and dreams. And they're just in this grind of working, working, working. And then they get home. And they're just doing the routine without really thinking about it. They're exhausted, then let's say they go to bed, they're over Netflix-ing, they're not sleeping enough. And it's just a malicious cycle.

This grind is so depleting and yet, it's really how so many people live, especially if they don't take the time to really evaluate how they're living, which is some of the beauty of life coaching. That's why I'm so passionate about it. Additionally, working women will be hyper-organized, and they'll organize and plan everything to the T, to have a false sense of control. But really stuff happens all the time to make our plans go awry. And then when things do go wrong, after you plan something to the T, or you organize up the wazoo, then a lot of times we freak out or we'll have a ton of anxiety and it's exhausting. And it's not fun.

And the to do list also will make us totally miserable. And I talk about this in Episode 37. If you want to know how to deal with your to do list. The other part of the grind that people take too seriously. And you get all caught up with the three C's, I call them the three C's. Cleanliness, crumbs, and clutter. Because there's been a lot of stuff on social media and with Marie Kondo, with her clearing out clutter, and I do, let me just say for the record, I do love that idea. And I myself don't like crumbs and I myself try really hard to not keep things cluttered and to have everything neat and tidy and clean.

But the point of bringing this up is often we cling to the three C's, the cleanliness, crumbs, clutter, because it's something that we can control. When there's chaos around us. We need that to be in order because at least that's going right. And there's nothing wrong with that. I'm just pointing out so that you can be aware of what you might be doing and do you need to be as intense about the three C's? Do you need to devote as much time and energy on that kind of stuff? Or would your time be better spent trying to relax or getting to bed on time.

Other things that we take too seriously and drive ourselves crazy about are getting to the airport on time, getting to school on time, getting kids out the door, getting to work on time, packing the lunch in the morning, the laundry running smoothly, planning anything in super detail, especially trips. I've seen people really plan these trips to the T, and some people really enjoy this and that's great, but I bring it up here because I just want to point out if organizing and planning things in uber detail brings you joy, that's great. But then just remember, when things don't work out, you can make an active decision to not take it too seriously, not let it cause you suffering, and actually take it in your stride.

So these are just examples of mundane things. And of course, a lot of these things need to be done, right. But we do not need to spend a ton of energy on these sorts of things. We get to make an active decision, we get to decide where our energy goes. And that is empowering. And that's what helps us really get control of our lives, deciding where it's going to go. And so the energy needs to go to our priorities.

So one thing that's important is you really need to figure out what your priorities are. For many people. This is their children, raising their children, teaching their children, rearing their children, loving their children, caring for their children, and their partner or their family, their friends, nurturing those relationships, their jobs, their careers, that's important too, right? And whatever else that might be on your priority list.

My observation though of most women around my age is that they are really held back, bogged down, tired out by the to do list. And this mundane to do list and the mundane stuff leaves them feeling tired, depleted, and trying to find Band Aid solutions, like a little bit of yoga or working out on their peloton, maybe some therapy, Google searches, self help books, audiobooks, but it doesn't work, because these are all external Band Aid solutions.

And the work has to happen from the inside and ripple outwards. So we have to do the work on ourselves to really heal ourselves. And that's how we get past exhaustion and burnout to enjoy our lives. So the first step in this work, like I've talked about, is really awareness. And that's always where to start. Being aware when we allow small things to steal our joy, for example, allowing a day of missed recycling to ruin your day or steal your joy, allowing the crumbs on the counter from the toaster to steal your joy. Or let's say your kids are drawing with crayons on the couch. I know that's happened to me letting that steal your joy. And it's just small stuff.

And we really don't need to sweat the small stuff. In the long run, it's not going to matter, the crumbs aren't going to matter, the crayons on the couch won't matter. The things that really matter, which we know, like our health and you know, our loved ones, our relationships with them, the connections we make, we know that somewhere deep down inside, but on a day to day basis, this often gets lost.

So listen to this podcast episode as your reminder to really focus on your priorities, take some time to brainstorm them and think about what they are. Maybe put them on a post-it note and have them as a reminder of that's really your focus to help you not get upset or bogged down by smaller things.

Now, these are smaller injustices. I'm talking about like first world issues, for example, paying a cleaning lady a lot of money. Why is there hair in the shower after she just left? I say this from personal experience. Yuck. But seriously, that stuff triggers me. But I do manage my mind when stuff like this happens and not let it steal my joy. Because I do know it's a first world problem. I do know it's not the end of the world. I do know that it's okay. It's enough. It's not a huge deal.

So when it comes to smaller issues, we get to choose to zoom out, we get to see the larger picture, we get to empower ourselves to keep the larger picture in mind. You can choose to focus on the big picture and not allow small things to take your power away. I'm sitting here teaching you to do the same. So you too can be in the fun, the dream, the happiness of your life, because it is possible for you like it has been for my clients and me. Life is so beautiful. And don't get me wrong. It can be ugly at times, right? That's the human experience.

But there is so much beauty there is so much magic and it is really short, life, that is, so we can't waste it on meaningless crap. So along with brainstorming your priorities, that's your to do list. That's your homework from this podcast episode. To list your priorities, put them somewhere where you can see them.

And now I'm going to give you a couple more steps in this exercise of not sweating the small stuff because it really is a key component in being energized and feeling joy. You may want to pause this or come back to this later. So you can write this down.

But I want you to take some time to think about what is important along with your priorities. What is important? What matters in your life every single day? Who matters in your life every single day. What impact do you want to have on people, on the world when you die? What are your priorities? Who are your priorities? And how are these people who are your priorities? Are they well? Are they healthy? And then you can express gratitude for that. And I believe I have another episode on gratitude practice earlier on one of the earlier episodes of this podcast. So definitely check that out, because that is an antidote to burnout and an easy way to increase happiness.

Another tip I'm going to give you it's a little extreme, but it works. So, often, I will purposely catastrophize in the sense that, let's say there's a babysitter or nanny who is not following the exact instructions I give them with my kid like not following schedule, being late, being behind. I will ask myself, is my child alive? He or she isn't going to die, right? If that's the case, then I'm going to let it go. Now this attitude is really helpful in letting some of the smaller things go because I think here we are perfectionist, we want things to go a certain way with our kids, we are really type A and it can cause us a lot of suffering. So adapting this kind of extreme thinking is helpful in allowing things to just roll off your shoulders.

And truth be told, before I did this work in coaching, I would obsess over, let's say the carrots not being pureed in the right way for my child. Like stuff that really didn't matter. Once you create your priorities, once you do this exercise, you can focus on your priorities and really start dropping the smaller stuff. Dropping stuff that doesn't matter and taking your power back from the BS small things like the to do list, which I know seems like a huge deal. But in the end, a lot of it doesn't matter. It's just going to get done, the crumbs on the counter, the mess, the crayons on the couch, et cetera.

So by doing this, we can take an active role in our happiness and ditch exhaustion, ditch burnout, ditch overwhelm, to finally enjoy our lives. To have a streamlined process to find confidence, get clarity, make decisions and have inner peace while having a positive ripple effect on your kids, on your family, on those you love. And these processes will work a lot faster than therapy yoga, self help books. Book a call with me to get started on this work. PriancaNaikMDcoaching.as.me You can be out of exhaustion and burnout in 90 days or less. Thank you so much for tuning in. And I will talk to you next week.

Episode 62: How To Not Mess Up Your Kids By Building A Legacy

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In this episode, she talks about what you can do to foster a healthy, supportive environment for your children. Dr. Naik invites you to learn about how you can help your kids be their best selves by showing up for them as the most joyful version of yourself. Tune in to this episode for more on this topic.

In this episode, you will learn:

• How to leave an intentional legacy for your kids
• How to reflect on your own childhood
• How to create an action plan for your desired legacy

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the empowering working moms podcast episode number 62. Hello, hello, I hope you're doing well today. I am so excited about today's show.

But before we dive in, I want to remind you for those of you who are listening and you're ready to have a breakthrough year in your life, I have a special invitation for you. If you're a professional mom who's exhausted and tired all the time, you've tried the self help books, late night Google searches, yoga, meditation, the peloton, therapy, and none of it has worked in the long run, in the long term and you are ready to enjoy your life, find peace, happiness and fun. I have a special invite for you.

I'm going to work with a select group of clients in my program overcome burnout for good for women to heal from the inside out using the most streamlined way to find peace, fun and joy. Every client I work with gets a personalized roadmap from me to get them to where they want to go to build their best life, their dream life because it is totally possible for them like it has been for me and my clients. So many clients of mine, before they came to me wasted a ton of time and energy on therapy, audiobooks without results.

And I have distilled my process down to streamlined easy implementable tools like my three N method and processes after years of research and trial and error. As a physician also having my master's in neuroscience I've done all that work and I've distilled it down to work that you could do in a few months of work to get the tangible results that you're really looking for. Better relationships, more presence at home, no longer obsessing about work or your never ending to do list and getting hours back each week, to name a few. I want to invite you if you are ready to get out of exhaustion get out of burnout.

Don't waste any more time and energy and you want customized support and the specific easy to do type tools and strategy then book a call with me. You'll be prompted to fill out a short application because my program is by application and then set up a call, we can talk about what's getting in your way what is possible for you and put a game plan together for you to love your life again. PriancaNaikMDcoaching.as.me. Spaces are limited because of the high level of support that I offer. And if this is something that you're truly looking to do book that call with me so we can get started on this powerful work. Prianca NaikMDcoaching.as.me.

Now let's dive into today's show. Something that I realize that comes up all the time clients are coming to me with one of their main concerns is not screwing up their kids. Before I get into how we do that. The caveat here is that we are human, we are imperfect, and our kids probably will have stuff that they need to work out from their childhoods, regardless of what we do. But of course, we can most certainly strive to create a healthy atmosphere for them, and healthy modeling. And really a childhood that they fondly look back on.

And the work of course, starts with us. That is the epiphany that I had when my older child was born, I knew I needed to do something different, no more anxiety all the time, no more wigging out about stuff that did not matter. And I didn't want that ambiance for him. And that is what brought me to this powerful work, to really manage my stress and anxiety so much better, to crush exhaustion and burnout so that I could be my best self for him and now my daughter. Because that is really for me the priority in my life.

Like you, I'm a working mom, right? I'm a professional mom. And I knew I wanted to have kids from a very young age. And that was one major dream come true for me, becoming a mother. And it changed everything for me. But I also of course, have my career and my dreams for myself, which can exist in conjunction. And of course, this work began by managing my stress and anxiety and really ending exhaustion for myself. But my journey ended up going so much farther than that. And now I'm truly building my best life, my dream life in which I am I really having a blast. And because of this, because I am grateful for my life, because I'm in my best life.

My kids, I will say they really are some of the happiest kids I've seen around. They are always smiling, they are just having the best childhood and on their own of course, they're magical, but there's also this atmosphere that I am creating with them, for them filled with joy. And that is in part due to the work I've done on myself where I am able to really cultivate peace of mind, balance, and find happiness within me and then it bleeds onto them and it's really so beautiful and powerful. And this is what I teach my clients to do as well. They do the same.

So now I ask you, what kind of legacy do you want to leave for your kids? And this is really, we're going to do an exercise here of what kind of legacy you intend on leaving for your children. Because when we can put some time and energy and thought into this and create a plan and have a larger picture in mind, we can then really be intentional with what we're doing with ourselves, the kind of atmosphere we're creating for our children, how we're interacting with them, and then of course, the ripple effect on them, and what they're gonna look back on, on their childhood.

And this is the major first step in not screwing up our kids, well, as best as we can. We're going to do an exercise here. And I'm going to ask you a series of questions. And I suggest you take the time to really think about these questions and write the answers down. So I would say pause this episode, if you're driving and come back to it later. And then you can really do this exercise.

And I believe you should be able to find this exercise in the show notes on my website, stresscleansemd.com, under podcasts and the episodes in case you want to listen, and then you want to kind of look back later and do the exercise. So here we go, here are the questions.

Take some time to think about the legacy that your parents left you. Maybe they're still alive, but what impression did they leave on you? What feeling do you have about your childhood? What are two to three words that come to your mind about your childhood? What do you like about the legacy that your parents left for you? Now take some time to really think about this, I would brainstorm five to 10 things that you really like about the legacy that your parents left you. Now ask yourself, what do you not like about the legacy or your childhood? Five to 10 things I would brainstorm what you don't like.

Now, when it comes to you and how you want to proceed? Think about the list of what you did like, what you do like and what do you want to continue in terms of what you like? And how can you continue the parts of the legacy that you appreciate? That will take some time cultivating a plan of creating that. So take some time to do that. When you're done with that, then ask yourself, what do you want to do differently in terms of relating to the list of things that you did not like about growing up? Now I want you to think about the present tense, What feeling do you want to be a predominant feeling in your home when your kids are growing up and when they're reflecting on their childhoods?

Now remember, we can do our best to create and cultivate these ambiances, atmospheres, and feelings. And our children have the right to be their own people and have their own conclusion, right, but we're going to do our best on our end. Now once you figure out what this predominant feeling is and the feeling that you want your kids to have when they think about their childhood or the atmosphere in your home, craft a plan of specific steps of how you can cultivate that feeling on a daily basis.

So I'm going to give you an example here to help you out on this in case you're feeling a little bit lost. So for me when I think of how I want my kids to feel or the ambiance I want my children to feel loved, and I want my children to feel heard. So how I make them feel loved. And of course I enjoy this too. This is really savoring hugs, really greeting them in the morning and saying good morning giving them a hug and my au pair does help get my kids ready for school. She does the brushing teeth, which I find to be one of the most, I don't know why young children fight brushing their teeth so much, but she deals with that but I have the privilege I get to enjoy hugging them, kissing them, greeting them, and really basking in their presence in the morning.

And I also make sure to savor my evening time with them. The bedtime routine and also before the bedtime routine of course I am a talker as you can imagine. So asking my older one about his day and highs lows and gratitude practice and things like that. And feeling loved is also, I think for my son it's playing with him so I try to do special time with him as much as I can, which there is a previous podcast episode on special time if you want to learn how to do that.

Because also it's a love language thing, right, where I need to do things where I feel like they feel loved so we can always ask our kids what would you like to do more of with me and that can really give us a lot of information of how they feel connected to us. So creating that connection based off what they think as well as for ourselves.

And I do my best with them to make my time with them count, so to be present. So also I will tell them how much I love them, how grateful I am for them. We do dance parties, we blow bubbles outside. And I enjoy this. And I hope they remember this when they're older, they may not, but just that mom was there and that she was loving us. And in terms of the part where I want my kids to feel heard, I do my best to make time to listen to their stories, listen to their accounts, listen to their songs, listen to whatever they're saying, I won't drop everything I'm doing, you know, I have my own personal boundaries, but I do make time to listen to them with whatever they have to say, because I want them to know that they are being heard by me, and it's a safe space for them to express themselves.

So you can do this any which way that you want. Brainstorm how you can create that atmosphere that you want for them. A few more questions for this exercise? What do you want your children to fondly remember when they are adults about growing up with you as their parent? So really take time to make a list and think about what you want them to remember. When you have that list, how can you infuse that more on a daily or weekly basis? And what do you want to leave behind for them, tangible and intangible. Tangible could be money, art, books. Intangible could be more of the things that you want them to feel that you did for them or that you created for them. For example, a sense of stability, a sense of strength, a sense of safety or confidence.

What else would you want to create, that you want to leave behind for them? And how will you go about creating what we're talking about, this legacy? So I would take time to list out the questions that we talk about here on this episode, journal on them, take time to craft out a plan and then once you have your plan, figure out how you're going to implement it on a day to day or week to week basis. And that is how we create our legacy.

That is how we create a life with intention. And I talk about intention and one of the first episodes of this podcast and that is how we do our best to not screw up our kids. And if you're ready to put this work into action and do the work to heal from the inside out to get results like truly ending burnout, enjoying your life, having fun, not being exhausted, finding peace of mind, and being your best self for your children, for your spouse, then don't waste any more time and book a call with me to get started. PriancaNaikMDcoaching.as.me. Link is in the show notes. Thank you so much for tuning in. And I will talk to you next week.

Episode 61: How To Get Peace Without Meditating

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In this episode, she discusses how she came to create her own fun, modern mindfulness practices that don't involve meditating. Dr. Naik invites you to learn about how you can easily implement these processes into your own life and create peace for yourself. Tune in to this episode for more on this topic.

In this episode, you will learn:

• Easy implementable mindfulness practices without meditation
• How Mindfulness Can Change Your Life
• Finding Balance With Mindfulness
• The Benefits of Mindfulness
• To be present at home and with your kids

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the Empowering Working Moms podcast episode number 61. Well hello there, I am so glad to have you tuning in today, listening. Welcome, welcome to the Empowering Working Moms podcast.

Recently, one of my clients was actually telling me that she was able to find her voice, she really felt like she was unheard. And through our work, she learned to find her voice, speak up for herself and basically get the job schedule and timing that she wanted, cutting back to part time work instead of I believe maybe she went from point eight to point six. But regardless, she is now creating more space, more time, more joy in her life, and she has learned to create small ways to connect with her kids that are not overwhelming. She feels like she's a better mother and a better spouse. S

o the work we are really doing here inside my coaching program, it's so remarkable and really not time intensive. I've created these streamline processes like my 3N method to help clients like this one, like Nidhi, get out of burnout and it is possible for you too. To learn more join my free on demand masterclass to end burnout and exhaustion and get your peace of mind back.

So I want to talk about mindfulness and practicing it without having to meditate and really what is a larger mission of mine. So my mission is to spread a modern fun, fresh spin on mindfulness for women like myself, professional moms, doctors, lawyers, executives, pharmaceutical execs, other kinds of doctors like veterinarians, chiropractors, you name it, who are exhausted because they've worked so hard, and they really deserve to enjoy their lives. And mindfulness is such a key component of this, and you don't have to meditate for hours and hours. And I'm going to talk about that today.

And why is this so important, my mission? Because mindfulness truly changed my life. Like literally, I feel like I'm a different person. It helped me to manage my anxiety, my stress, negative thoughts and emotions, and all these things that used to ruin my life, they used to make me so miserable, the stress, the anxiety, the negativity, now they no longer have a power over me. And in fact, I have power over them. So this needs to be shared. And that's when I realized that I want to spread this concept of mindfulness can be fun, mindfulness can change your life, and you don't have to meditate and sit for hours and hours, to have that beautiful positive impact on your life.

And I realized through working with clients, and even talking to my friends as well, that no one wants to sit and meditate. And this is really what led me to come up with my own easy, streamlined processes that are implementable step by step, quick to do. It takes a matter of seconds to help deal with any and all negative emotions, stress, anxiety, and all that stuff that is so prevalent in our lives, like my three N method. And you know, what's awesome about this, my life is not only less stressful, and less exhausting, and of course, no more exhaustion and burnout.

But the best part of all this is I am having fun every single day. And for me, that's really what my life is about. It's about my purpose, raising my beautiful little humans and of course, positively impacting the world. And that is why I became a physician. But I've actually found through life coaching, I have the privilege of working with moms like myself and having this impact on them. And then that, of course, has a ripple effect on their friends, their families, their children, their spouses, at their jobs. And that, to me is the greatest, most powerful work I can do.

So how did I get here? How did I find this powerful work? Well, basically, when I became a mother, my life completely changed. And what I found was with my older child, I was working full time, I think all of my colleagues were male, and a lot of them actually had wives who either were stay at home moms or their jobs weren't like high power professional jobs. So basically, I was kind of alone in my being a mom working in a high power job with a spouse who also worked in a high powered job, and I found myself feeling so anxious postpartum. At a certain point, it became crippling when I went back to work and I knew that I had to make a serious change. Otherwise, I was going to have to quit my job and I wasn't going to be able to function anymore.

So at that time, I would do these desperate Google searches in the middle of the night and that led me to find a group therapy that was specifically for professionals with anxiety. And one of the prerequisites of this group was meditation. And funnily enough, I will say that group was mainly men as well, which is also what made me realize women need a place to go. And that's why I've created my own group coaching program. I digress. So back to the group. So meditation was one of the prerequisites of being a part of the group and I had tried in the past, but I could never really stick to it.

Now, of course, when I joined this group, I am a good student and committed. So because it was something that the head therapist of this group required, I began to actually practice meditation and committed myself to doing it regularly. And also actually around that time, I needed to manage my stress better. So I began to exercise too, when I had hated exercise my whole life. And I started doing that when my son was a newborn.

And at the time that seemed to solve everything for me until it didn't. And that's how I dove even deeper into this work that I do. And that's a story for another time. But through regular meditation practice, I learned the tools of mindfulness. And what this did for me was help me to get distance from my thoughts and my feelings. And then I saw how powerful it was how maybe the emotions, the thoughts, the feelings, especially the negative ones, they weren't really serving me, even though I grew up in a home where emotions ran high. And feeling itself was a good thing, which it is, but maybe it was too much.

And I began to really evaluate what my thoughts and my feelings were doing in my life. And I got to choose to have the distance from the thoughts and the feelings. And that distance, I began to cultivate through my mindfulness practice, which is what I ended up learning after sitting for hours and hours of meditation. But what I carry from that, which I realized I could help other people do, because nobody wants to sit for hours and hours, nobody has the time, or they don't want to make the time, right. It's not practical to meditate constantly.

So I realized that you don't have to sit for hours and hours to find peace. And actually, you can do it in a matter of seconds. And that is how I created my own processes. My own modern mindfulness, fun processes inside my coaching program, including my 3N method. And these mindfulness practices really have two benefits. One is that you no longer have to be owned by your thoughts and your feelings. And that is so powerful. You actually have the power, you can own your thoughts and feelings, as long as you practice a little bit of mindfulness. And you can know that bad stuff will pass, that this too shall pass.

And number two, when you're practicing mindfulness, and maybe I didn't really define mindfulness, but being mindful is being in the present moment, being aware of your thoughts and your feelings and noticing, it's really just being aware and noticing. So when you can be mindful, that's how you become an observer of your thoughts and feelings, you're no longer one with them, you get to have distance from them. And that's how you empower yourself to not let them own you, if that makes sense. And if you have any questions about this, feel free to email me at [email protected] and I'd be happy to elaborate further.

Okay, so back to the two benefits of mindfulness, the second benefit of mindfulness is really being able to be present, and especially being present for all of the good times. And there is so much beauty that life has to offer. And this can be anything from a small thing like a hug, or a major life event. And I will say that before being mindful, I really let my life pass me by. And there's nothing I can do about that now, right? And I never really soaked in those moments. But now post this work, post having mindfulness in my life, my life is so much richer, and I literally get chills when I'm talking about this because I get to really feel moved by the powerful moments in my life.

And most recently, celebrating my 40th birthday with friends was the most meaningful, it just, I'm like getting choked up thinking about it, but people showing up for me and celebrating with me in such an important time in my life. And I'm so grateful to them. And they've also seen me through the darker times too, but just the consistency of the same people who have loved and cared about me for like 20 years and plus.

So anyway, the point is I'm sitting here, crying about that, and I'm not going to edit this. This is real, and this is raw. But the point of telling that is that I got to experience, for example, that beauty in all of its splendor, and really be present for it. And I have memories of celebrating my birthday that will stay with me for a lifetime. A shout out to my friends who were there for that, so thank you so much.

So with mindfulness, we get to cultivate peace of mind at any given moment, because we get distance from our thoughts and our feelings. But we can also be present and not be distracted, not scrolling on our phone, we can focus on our breath, let's say and really be where we are, and have that memory and just enjoy while we're there.

So meditating, I realized that mindfulness is really something that anyone can implement. So you get to be having fun and enjoy things and be present. And you have that easy awareness that you can sit with the negativity, let's say and notice it and not go down the negative spiral or the rabbit hole, and really just hone in on your mind body connection. And what I really did is, as you can imagine, I'm a physician, I have my master's in neuroscience. And I say all this because I clearly have the scientific background. And also, I obviously am diligent, I'm a hard worker.

So what I did was I put this science and I put this hard work, and I applied it to living my life. And that is why this coaching has been so powerful for me and it is for my clients too. And I get to reap the benefits of my streamlined processes that are easy to do to really enjoy life. And I teach my clients to do the same.

My client Lena who is a pharma exec, and she has two young kids, she really after working with me has been enjoying her life doing what she wants to do, what she sees as fun. She has her weekend time back, she's no longer overfilling it, she takes walks. She's gotten into guitar practice again. And she was even considering becoming a volunteer firefighter, which is so cool. But when she started with me, she was dreading the day and now she's actually really enjoying her life and creating everything she wants.

And she had asked me, it was music to my ears, she asked me where do I go from here when we were wrapping up and I said, Well, you know, shits gonna come up and you have the tools and you will use them. So that's what we do inside overcome burnout for good, inside my life coaching program, we've got these easy implementable tools that really not only get women out of burnout, out of exhaustion, out of dreading the day but really they get to create their best life. They get to enjoy their lives and it's just like a little bit of sprinkling of magic into it truly and you will find yourself having fun because that is what this is about.

Life is too short to not enjoy it. If you want to have a streamlined process to be out of burnout, out of exhaustion and truly enjoying your life again book a call with me and get started on this work. It's gonna work faster than therapy, yoga, or self help books, or whatever Google searches and articles you might be wasting your time reading because yeah, those are helpful but you really need an organized research based streamlined process that works. PriancaNaikMDcoaching.as.me. Book a call me to get started. Thanks for tuning in and I will talk to you next week.

Episode 60: How To Stop Getting Stressed About Everything

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In this episode, she talks about how you can harness the power of changing your mindset in order to be less stressed. Dr. Naik invites you to learn about what you can do to decrease your stress levels all through the power of your own mind. Tune in to this episode for more information on this important topic.

In this episode, you will learn:

• Fixed vs. Growth Mindset
• The 3 step process to empower yourself in creating your life experience
• The Art of Self-Awareness
• How to cultivate inner peace instantly

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the Empowering Working Moms podcast episode number 60. Hello there. Welcome, welcome. Thank you so much for tuning in to my podcast today. I am so excited to have you. And if you don't know about me, I just want to introduce myself again, my name is Prianca Naik, I am a physician. I'm a mom of two small kids. I'm also a life coach.

And what really brought me into this work was becoming a mother and realizing that the way I was living my life, not only was it not sustainable, but I was anxious all the time. And I just knew I wanted to create a better ambiance for my child to grow up in. And now you will see me with a pep in my step. And you know, my kids are always smiling and having a good time. It is through my own journey that took me years of research and hard work to come up with streamlined processes, like my 3N method to help women like yourself really be done with exhaustion and burnout.

And you know, I have clients like my client Sumir, who was on the verge of a clinical depression, but through working with me, really, she was able to have more confidence to make decisions and have much less shame and self doubt. And having a better relationship with her spouse and her kids and feeling more balanced. So the work we are doing inside my coaching program, it's really not time intensive, because we've got my streamline processes, very easy to follow. Quick, kind of a modern spin on mindfulness that makes it fun to do and will have you really enjoying your life. And to learn more join my free on demand masterclass four steps to ending burnout and exhaustion to finally get your peace of mind back.

So today I'm going to dive into mindset work and mindset shifts. And mindset is really something that gets thrown around a lot in the life coaching world. So if you don't know anything about mindset, it really refers to a person's established set of attitudes, beliefs, thought patterns, that ends up really shaping their perception of their lives, of themselves, of others, of the world. And it's really a mental framework that influences how we understand situations, how we make decisions, or how we respond to challenges or opportunities.

So the power of mindset. And what's really the gold here is that mindsets can actually be changed, they can be developed. And we have control over that. So once we're aware of what a mindset is, we can work with it through our own consciousness, we realize it's there. And we can create awareness around this and really decide how we want to proceed. So mindset work really embodies becoming aware of one's existing beliefs and attitudes, and really working to reshape them in order to create a more positive and helpful constructive environment for ourselves and how we see things.

And there are a couple of different mindsets that get talked about a lot. There's a fixed mindset, which is really where people tend to believe in their own inherent natural abilities, intelligence, traits, feeling like things can't really change. And often this will lead to avoiding challenges for fear of failure or setbacks, and feeling like you're limited and can really hinder personal growth and learning.

But now the growth mindset, which is so magical, and I really wish I had had this when I was in college, or even high school, better late than ever, is when we believe that our abilities and intelligence can be developed over time through effort, learning, hard work, perseverance, really embracing challenges, and seeing missteps and mistakes as opportunities for learning and growth. And it's so much more fun to approach life this way. So when you have a growth mindset, you might be more likely to take some risks or challenge yourself. And it really leads to more resilience, motivation and achievement. Sounds good, right?

So we're going to talk a little bit about that today. And really mindset work embodies self awareness exercises, and really challenging our negative thought patterns and seeing how we're thinking. And then we can start beginning to see how we have maybe limiting beliefs, meaning beliefs that hold us back or make us think that we can't do something. So really being aware, learning about mindset, it is such a powerful tool in taking control of our lives, how we see things and really experiencing it in such a better way. So here is a process that I follow and I'm going to explain my process to you and then I'm going to give you my own personal example, so that you can understand how I use this work.

So there are a few steps in this. Step number one is to be aware. Awareness is really the first step and the key in this life coaching work. The work that ends burnout, the work that ends exhaustion, the work that helps you enjoy the life that you've worked so hard for. So we deserve to enjoy our lives, right? So here we go, we are aware of what our brain is doing. Be aware of the story that your brain is telling you. You might be thinking, what? My brain is telling me a story, what do you mean? So basically, the way we see things, the way we see our lives is really just a bunch of thoughts that we create in our brains. And often those stories are tied to old narratives or old stories, or let's say a victim mentality or mode, right.

So once we are aware of a narrative or story that our brain is telling us, we don't have to be so enmeshed in it, we don't have to be married to that story. Because when we believe, especially negative stories, when we believe them as truth, they make us feel anxious, or stressed or angry, or whatever, right. So the first step is becoming aware of what story your brain is telling you.

And then Step number two is to decide. So step one, awareness, be aware. Step two: decide. So you get to decide, you have the power to make an active decision as to whether you want to indulge in making a specific situation or event, what are you making it mean? So this is really so important to realize. What are we making things mean all the time? Because we have certain stories, and then we make them mean something, and then that leads to more distress. Very simple example, you know, someone could in the grocery store be rude with you, or like, cut you in line in checking out your groceries. And you might say, oh my God, that person thinks that I'm somebody you can take advantage of, and this and that and create a whole story, some story you have about yourself, and then that's just going to make you feel bad. As opposed to maybe that person is having a bad day. Maybe that person is a jerk, and it has nothing to do with me. Right?

So this is just something to reflect on. Think about what story you're creating, and do you really want to indulge in that story. So you might be wondering, how do I decide this? So here's how you decide, is this story serving me? Is this story helpful in living my life the way I want to live it? And then you get to decide, do you want to hold on to this story? Do you want to keep it because maybe if it's not serving you, that's the story you might want to drop, right.

And then the third step is, and this is a bit more advanced, but then you can decide you want to create a new story. Let's say a story that's helpful, a story that makes you feel good, or gives you inner peace. So these are the steps of the process to follow of really shifting what we make things mean. So one is, be aware, two is decide if you're going to indulge in the story or not, do you want to hold on to it. And three is decide if you want to create a new story or not.

So I'm gonna give you my own personal example. Recently, I have had a lot of stressors going on at the same time, lots of juggling, lots of balls in the air. In terms of my career, I have been busy seeing patients a lot and also coaching. I'm in the middle of a very high conflict divorce, managing my children, of course, they are two and five. So it's a lot on my plate, right. And I could see that everything was starting to pile up.

Now remember, I have been doing this work for a really long time. So having a lot on my plate or major stressors, I'm able to approach them with ease, but I'm not perfect. So of course, I'm not going to be thrilled about every single little thing every single moment, but I'm walking you through how I manage things. Okay, so what I could see was all this was piling on, and I found myself being in a cranky mood about everything. I could just feel like everything was getting on my nerves, small things, I was irritable, I wasn't sleeping well, I could see that there was a lot of stress going on. And I knew I was in control of it. Like I knew that I was the one creating all this. But given all that I found myself feeling upset or angry about certain things.

So when I could see this was happening, I dug into my story. And this is what my story was "XYZ is unfair." Well, maybe it was. The state of medicine is broken. Maybe it is. I'm irritated one of my friends planned a trip to a blistering hot place and that is wrong. Well, maybe it is. But the bottom line is whether or not these stories are true, which there's no fact in these stories. They're not true at all in the sense that things that are actually true are objective like numbers, for example, like you can't argue with the number in your bank account. You can't argue with your age. Those are facts. They don't have a charge to them, right.

But these stories that I'm talking about, they are stories I create, and they have charge. So when I'm realizing I'm creating these stories, I have the power, just like you do in the stories that you're creating. So when you find yourself creating these stories, follow the three step process that I mentioned, right? So be aware, ask yourself if the story is really true, what is the root of the story? Do I want to feed into the story? If not, how can I reframe and create a new one.

So remember, one, be aware. Two, decide make an active decision about the story. And three, decide if you want to hold on to it or create a new story. So in my own personal story, I've been in a cranky mood, and I'm aware of my stories. I'm not actually sure I want to change these stories right now. So that's what's interesting, but I know that it's an active decision. It's a choice that I'm making of whether or not I want to indulge in these stories. So I'm not in a place where I'm indulging in a major way. But I'm also not on the third step where I'm creating a new story, I'm just kind of sitting with the story observing, being an observer of what my brain is doing, and then really kind of sitting with it.

So I am giving myself some grace and realizing that these stories are my own creation, which are creating the negative feelings. And that in and of itself is powerful, because I know that I am not a victim. I know that I'm creating my own stories and my own life experience. And as I give myself the grace, the space, and the time, when I'm ready, I can begin to build a new story. See, so I have the power and now I'm teaching you to have your own power. It's so beautiful. So see how it's done.

Follow this process, it really is gold and it will change your life. And to learn more streamline processes like this and my 3N method which took me years of research and trial and error to get out of exhaustion and burnout book a call with me to get an anti burnout roadmap, see if we're a good fit to work together to truly enjoy your life again because you deserve to, you've worked so hard not to. PriancaNaikMDcoaching.as.me. Book a call, the link is in the show notes. Thank you so much for tuning in and I will talk to you next week.

Episode 59: How To Stop Yelling At Your Kids

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In this episode, she discusses mindfulness tools and methods to help keep yourself from yelling and staying grounded. Dr. Naik invites you to learn about what you can do to reduce irritability and stop yourself from yelling, even when you really feel like it. Tune in to this episode for more on this topic.

In this episode, you will learn:

• Preparing ahead of time for stressors
• Mindfulness tools to process irritability
• Proven processes to cultivate inner peace
• Self-compassion to create inner confidence

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the Empowering Working Moms podcast episode number 59. Hello there. Thank you so much for tuning in today. I'm thrilled to have you. To my current and old listeners, I am so glad to have you here.

If you're new to my podcast, welcome, welcome. I am a physician and a mom of two small children. And I do this work to help women like yourself who have serious careers and are managing it all, right, and you might be exhausted.

A fun thing I have to tell is one of my clients, Samar, a mother of three young kids and a physician as well, she was telling me that before coaching with me, she was struggling to keep her house and her marriage together while heading into a clinical depression. And imagine how tough that is, and you might be able to even relate.

But through coaching with me, she found the tools that she needed to manage stressful situations. She said when stress and anxiety arise, "I am no longer spiraling into shame, blame or sadness anymore. But I know I am in control, and I have the confidence to manage them. My relationship with my husband is much better. I am balanced and grounded and a better mom and doctor."

And I love hearing this feedback from clients of mine. Knowing that they're getting out of that exhaustion, out of the burnout and truly finding peace of mind and enjoying their lives. The work we're doing inside my coaching program is really not time intensive. And clients like Sumir are beyond burnout and really creating the life they want. So if it's possible for Sumir and my clients, it is possible for you. To learn more join my free on demand masterclass to ending burnout and exhaustion and finally getting your peace of mind back.

So today's episode I'm doing because I know this is something that my clients struggle with, and you probably are struggling with too. And that is yelling at kids, how do I stop yelling at my kids. And I was actually inspired for this episode because I was working a lot and I found myself a bit cranky and a bit tired. And then I even was sick. And I woke up in the middle of the night with a really bad headache, which I never get. And my five year old was pulling normal five year old antics. And I truly felt like yelling, but I did not. But I did feel like it.

So that really inspired me to give you the material in this episode. Now remember, I've been doing this work for a really long time. So I was able to use my own mindfulness tools and methods, some of which I will teach you in this episode today, to really keep myself from yelling and to keep myself grounded. But I could feel how irritable I was from my lack of sleep. And when I take call, and I still take call in my medical practice, I take phone calls at night. So I'm sleep deprived. And I have found that my two year old and five year old are also waking up more at night as well. So I have a lot more interrupted sleep. And that, of course creates a bit of crankiness, right.

But here's the bottom line, we're human, and we're not perfect. And that means that we make mistakes. And sometimes that includes behaving in a way that can be out of integrity with who we want to be. And we get to give ourselves compassion for that. So I want to talk about giving ourselves compassion and giving ourselves grace. Today's tips and formulas are not going to mean that you never ever, ever yell again. But they are going to help a lot with helping you cultivate peace of mind, making you feel grounded when you feel like yelling at your kids. But I guess this could be used and applied to when you feel like yelling in general.

So here are tips to keep from yelling at your kids. First, I'm going to list the things that you can do ahead of time, or ahead of tiring and annoying moments when your patience is tested. Then I will get into more practical tools that you can use in the actual moments of the annoyances or when your patience is being tested. So ahead of time, take care of yourself. And this is work you can do in general.

Also this includes self care, and I normally don't go on and on about self care because it is pushed a lot in self help and in coaching and in my opinion, it is not the end all be all for wellness. But if you do not care for yourself and you do not take time for yourself, then you really may resent the irritating things that your kids might be doing.

So keep that in mind. And part of this is adequate sleep, and definitely some semblance of alone time and or connection time with your partner if you have a partner, otherwise focus on yourself, right? Cultivating joy of some sort, eating healthfully, limiting alcohol intake, and having some sort of a morning routine even if it's 5 to 10 minutes of savoring your morning cup of coffee or being alone, a quick meditation, whatever makes you happy in the morning. Get your foot started on the right day, you could set an intention for the day. So these are examples of what you can do ahead of time and how you can care for yourself.

Now, in the actual moment, when you feel irritated, let's say your kids won't go to bed on time, they won't get ready in the morning, they're refusing to brush their teeth, here's something you can do in that moment. First, ask yourself why you are irritable. Then give yourself compassion, for being irritable, and know that it's okay to feel irritable. I'm gonna give an example of this.

So the other day when my son was dancing around the hall refusing to brush his teeth, I was annoyed. And I knew I was annoyed, because I did not want to be in the long line for camp. Now, mind you, this is a very nice camp he goes to and it starts at 9am. But you cannot bring kids before that time because they charge you extra and they're already charging enough. So there's a whole time shebang for that. And if you get there closer to nine, then there's a massive line, it feels like it takes forever. Meanwhile, my daughter's daycare slash school starts at 9am also. So it's just this annoying kind of dance that's going on in the summertime. So it just takes extra time. And I did not want to be late for work, of course, and all this rigmarole.

So given all that you can imagine, I was getting annoyed when he was refusing to brush his teeth, dilly dallying. But what kept me grounded in that moment, what kept me from feeling stressed, what kept me from getting super agitated, even though I was sleep deprived, mind you. I realized that what I was worried about was being late, what I was worried about was waiting in line, maybe my daughter being late to daycare, and in the scheme of things, those things really don't matter.

So as he prolonged the morning routine ready time, I just chose to let it go. So if you can practice something like this, where you zoom out and see how important something really is. Why are you getting annoyed? And is it really worth it? And notice how much stress and energy you may be creating for yourself and intentionally choose whether or not you want to create that stress for yourself in any given moment, including moments like these.

Another tip is to realize that the moment will pass and I talk about this a lot. But this is so helpful in all storms of life, be it big or small. This too shall pass. And when you know that, it's really something that will help you zoom out and not get so upset in the actual moment. Realizing that unpleasant times, big or small, they're not going to last forever.

So an example of this was I went through the Starbucks line for food for myself. And this was in the drop off morning time. And I did not get my son a croissant because he was misbehaving in the morning, he wasn't following the routine, and I did actually get him Starbucks only a few days prior. And while we're waiting in this line, and it's taking a long time, he would not stop asking me why he couldn't have a croissant. Why, but why? And I would explain why, you know you didn't follow the morning routine, you were misbehaving, and that is why. And then eventually I just told him that I was no longer going to answer this question. I had already answered it multiple times. But he was being repetitive.

And I was already irritable because I was sleep deprived and I felt a little rushed. And I reminded myself that him asking me about the croissant was not going to last forever. And that moment was going to pass, though it feels like forever when you're in that time. I know that because I too have been there. But it actually does not last forever. So that's just something to remember that though these unpleasant moments or waiting in line or whatever it is, or repetitive questions from children can't take no for an answer. It's irritating, but it will pass. And that really can help just ease the pain of having a listen to the same thing over and over again. So that's that tip.

Next tip is give yourself a time out to collect yourself, because it's amazing how quickly we can actually shift gears or bounce back from a certain feeling. So you can even say to your children, I need a timeout right now to just collect my thoughts. I need a breather. And it's a great way of modeling to them how to cope with negative feelings or thoughts, right.

My next tip is to express yourself and actually say how you feel in the given moment. So if your kids are acting up, you can say I feel frustrated. I feel like yelling. I'm going to focus on my breath and belly breathe to calm myself, to really center myself. And I will actually do this and I will breathe and they can see me doing it. And not only does it help me center and ground myself, but it also is a great example for them of a coping skill for when you're feeling frustrated.

Another tactic I use is repeating a phrase over and over again until it gets done instead of yelling. So with the brushing teeth, I might want to scream, brush your teeth, right. That's an easier way to go about things. But instead of that, I will just say, brush your teeth, brush your teeth, please brush your teeth, please brush your teeth, please. And that's kind of boring, because it's not getting a rise.

The other thing about us yelling that you have to remember, especially for younger kids, is that it kind of shows that they're getting a rise out of us, it shows that we're responding, they're getting the attention. So the more we can be matter of fact, and just say brush your teeth, brush your teeth as if you don't care. All the more that they're not going to be so invested in fighting the force of you know, the activity of daily living, or ADLs, as we call it in medicine, when we're assessing elderly folks on how well they can take care of themselves. I digress. But yeah, when they're avoiding just regular things that just need to be done non negotiables, like teeth brushing.

Next technique, listen up to this one. So I will really use my mind body connection to ground myself. So also when I was sitting in the drive through with my son, and that was the same Starbucks scenario, another technique I used was feeling my body. I noticed my body sitting on the seat of the car. And I really focused on my breath. And as I was able to notice my body, my feet on the ground, the weight of my body, and focusing on my breath, and sometimes I will just count my breaths. And that helps me get out of my head and into my body.

And what this does is it takes our focus away from the irritating situation, and gives us distance from that irritated feeling, or the thoughts that we have that are creating that feeling. So we can not be so married to our thoughts and feelings. And then we can really help ourselves get distance from what feels like a stressful situation. And if you really are able to do this, practice this and tune into your breath in your body, you can learn to sit with the unpleasantness, notice where it is in your body and not play into it as much. And even let it go. Magical, right?

Well, this tool, it really helps us. And it helps us even decrease more suffering when we're already tired or feeling irritable. So in that scenario, for example, I was already feeling tired. I was already irritable because I hadn't slept well. And then, you know, my son is repetitively asking me the same question. He can't take no for an answer. And I have a choice to get further stressed in that situation, or ground myself and observe how I feel irritated or irritable. And then really breathe, let it go and realize that it's a temporary situation.

The other thing I will say is if you try all of these things, or maybe in the moment you forget, and you don't try and you end up yelling at your kid or kids, give yourself compassion, forgive yourself and realize that you're not perfect. And it's okay to not be perfect, because that's just impossible anyway, because this is the human experience and to be human is to err, to err is to be human. And as you forgive yourself, apologize to your child too. And you can say, hey, I'm sorry for yelling, I was feeling irritable, and I shouldn't have yelled and I'm sorry.

And that way they can see that you're not perfect and that they have permission to be imperfect. They have permission to be human, and much more comfortable being not perfect than we are. And maybe if we show this example our kids won't grow up to be perfectionists like we are. So try any and all these tips. Let me know how it goes.

You can find me @DoctorPrianca on Instagram. To have a streamlined process to find confidence, get clarity, make decisions and have inner peace to finally end burnout while having a positive ripple effect on your kids, book a call with me to get started on this work. PriancaNaikMDcoaching.as.me. You can be out of exhaustion and burnout in 90 days or less. Thank you so much for tuning in and I will talk to you next week.

Episode 58: How To Feel Less Tired Part 2

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In the second episode of this two-part series, she talks about some simple things you can do to feel less tired. Dr. Naik invites you to gain a better understanding of what you can do to mitigate exhaustion and gain your energy back. Tune in to this episode for more.

In this episode, you will learn:

• How to Create a simple easy to follow morning routine
• How to Good Sleep Hygiene
• Ditching The Exhaustion Of Perfectionism
• The importance of trying new things

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the empowering working moms podcast, episode number 58. Well, hello there, everyone. Thank you so much for tuning in today. I am so happy to have you listening to my podcast right here, right now. I know your time is so precious and I'm grateful that you are listening to what I have to say. And so I wanted to actually tell you a little bit about what's going on inside my program.

One of my clients, Sarah was telling me that before we started working together, she was struggling and really struggling with work life balance, balancing everything, and feeling like she was drowning. And I know you can probably relate to this because I myself was there too before I found coaching. But after coaching with me, she really found balance in her career as a doctor and as a mom to three young children.

And with the streamlined tools that she learned in my program, she was really able to manage stress and anxiety with ease and really find peace of mind, learning to be confident in her decision making and really saying no to unnecessary projects and people pleasing, which I'm sure you can acknowledge is probably something that you're dealing with as well. So the work we are doing here inside my coaching program, overcome burnout for good, it's really not time intensive and clients like Sarah report being out of burnout and truly creating the life that they want for themselves.

So if it's possible for Sarah and my clients, it is definitely possible for you. To learn more join my free on demand masterclass to ending burnout and exhaustion and finally getting your peace of mind back. The link will be in the show notes.

So let's dive into part two of the how to be less tired series. Some simple things you can do to be less tired are engaging in a morning routine. So that can look different for everyone. If you have very minimal time, it can be as simple as savoring your morning cup of coffee, doing a quick meditation, being present and mindful when you're brushing your teeth, enjoying your shower. I know that's not really self care, because that's a necessity. But really, you can keep it very simple your morning routine.

You could also make it elaborate where you're working out or doing calisthenics, whatever makes you happy. Maybe wake up an extra five minutes early to read. But doing something like having that routine will really help you feel more energized and less exhausted. And for me, my morning routine consists of: I get up, often I savor my morning cup of coffee, I will have breakfast with my children, they take turns sitting on my lap because they're really young and I enjoy that time connecting with them. And then when they're out the door, I will either get some work done or read or meditate, and so on and so forth.

Another way to energize yourself is working out and you can keep it really simple. You can do a five minute workout, you don't have to go to the gym. If you have a peloton which you very well may you can do, let's say a 10 minute workout through the app or on your bike. You could go to bed in your gym clothes so that you wake up ready to roll or if that's gross, you could keep your gym clothes by the bed. So you just throw them on and get moving. Taking a quick walk will always kind of put a pep in your step, the faster the better, gets the endorphins going and that will really also energize you.

Another way to feel energized and less tired is to really be in nature. And that can be really simple like going to a park or if you have a little bit more time, is there a way to get to the beach, are you able to plan a vacation where you can get to nature if it's not within your reach. But being outside, enjoying the fresh air, feeling the sun on your face, if it's a sunny day, enjoying just the wind blowing on your face. It's one of the most beautiful things. For me, I love being near the ocean and the ocean wind or just the breeze and you can feel and smell the ocean air. Oh, there's nothing like it and it's so energizing.

Another really basic thing to do. It's a lot easier said than done is practicing good sleep hygiene. And that includes limiting screen time before you go to bed. Really trying to make sure you get a minimum of six to eight hours of sleep a day. You want to have some sort of relaxation routine, minimize alcohol intake, minimize caffeine intake, and really be mindful of getting a good night's sleep. Because I think that is one of the most restorative, most important elements of our mental health. It's so important to get good sleep so that our brain can get rest and we can really handle day to day and maybe even larger stresses.

When our children don't sleep they can be cranky. And really the same goes for adults. So really keep that in mind. And if that's problematic, is there a way you can catch a quick power nap or a nap at any time. And maybe that's not practical, but really figuring out how you can rearrange your schedule a bit to get good sleep on a regular basis. And that will make all the difference.

Meditating will create peace, it will help you learn how to be mindful, if you practice mindfulness meditation, and it truly is energizing, you won't feel tired.

Another way to not feel tired is to ditch perfectionism. It's exhausting, because to be human is to err, we're never going to be perfect. So we literally just have to realize that perfectionism is to our own detriment. And the sooner we can really embrace our humanness and not being perfect, the sooner we can be energized, less tired, and happy. It's very draining, trying to be perfect all the time. So honestly, don't bother.

And if you want to learn more about that book a call with me, and I can truly teach you how to really dive deeper into some of these methods. Because perfectionism is a tough one, it takes time and a little bit of effort. And eventually, you do really learn to let things go.

And letting go is yet another way we can be less tired, we can be energized by letting stuff go, stuff that doesn't matter, especially stuff that's not life or death, you really just have to let it go. Because we all know this, the to do list, it keeps on growing. It doesn't really matter. Often, in the scheme of things, everything gets done, and we're taking life too seriously. And we're exhausting ourselves and creating our own personal exhaustion and our own personal hell. So literally just practicing letting go all the time will free up so much brain space, make you feel less exhausted. So try that.

Another thing that really came to my mind when I was thinking about this episode, is trying new things. And they actually say that it's a tip, I believe maybe the Gottman Institute said this, but it is a tip in keeping your relationship fresh too is doing new things with your partner. So similarly with yourself, if you try new things, or you know, do something you've never done before, it can be really rejuvenating, and put a pep in your step and really energize you and you're gonna feel less tired.

I felt this way the other day, actually, over the weekend, I felt a little bit tired in the morning, and my kids and I went outside and I played music and I was blowing bubbles. And honestly, I enjoyed blowing bubbles way more than they did. I think they got bored. And that's when they started playing with boxes. And you know, using their imagination which is cute. But I continued to blow the bubbles. But it's just something I don't do every day, I don't blow bubbles every day. And there's something really whimsical and cute about that. And it's really easy to do. And that definitely made me happy and gave me a little bit of energy.

One other practice that will help you feel less tired, be more happy. And this is a proven method, it gets talked about a lot. Hopefully this isn't the first time you've heard this. But gratitude practice is so important. And we really have to brainstorm a few things everyday that we're grateful for and how they make us happy. Because if we do that, we really can see things a little bit more glass half full and have a happier perspective. But also when you feel that way and you're grateful for the things in your life, that is energizing, and it's not draining to think about how beautiful your life might be.

And so I even do this with my five year old son, we've been doing it since he was two and a half. And actually, my baby is two and a few months. And I'm starting to do it with her also, because I think it's just really a great habit for them to celebrate their lives instead of focusing on the negative, which is something that we all do as humans, because it's a survival mechanism. And now that we're not foraging in the forest anymore, it's not as useful. So we often just tend to be more negative, and that can lead to depression, anxiety, being exhausted. And so practicing gratitude is a simple and effective way to boost happiness, increase energy and decrease that feeling of exhaustion.

Now the last thing I'm going to mention is a little bit more complicated of a way to be less tired. So listen up. You make a list of things that drain your energy. So energy draining things. If you don't even know what I'm talking about, it's the things that deplete you. Maybe there's somebody who is always complaining, they're never happy, and you're talking to them all the time, does that drain you? Do you need to limit that amount of time so that it's no longer draining you? But if you can't even think of what is draining my energy, which hopefully you can think of a list of things, but if you don't know, take some time to actually assess this.

And if you don't have time, take some time to yourself. Take a little bit of time off work, even take a half day off, I'm serious and take some time because it's really easy to live your life on autopilot if you're not taking time and space for yourself. So just a little bit of time, like kid free time, work free time, can create so much clarity. You just let it in and see what comes up. And you might be able to figure out at that point, what is getting in your way, what is draining you. So once you make that list, go through each thing, and ask yourself if it is actually draining, or is it the way you think about it?

So is the actual circumstance, is it draining? Or is it just how you are approaching it, how you think about it in your mind. If it truly is draining, figure out how you can reduce it in your life, or remove it in your life, or change the circumstance. But if it's the way you think about it, then acknowledge that you're thinking about it in a certain way. And maybe that's not helping you. Right? So awareness is the first step in this work. Once you're aware, then you get to decide to see things differently. So that's actually a little bit more complex than the previous items on this list of how to be less tired, be less exhausted and more energized. But this definitely works.

And if you need some help hop on a call with me. PriancaNaikMDcoaching.as.me where we can chat more, and I would love to talk to you and really help you get out of burnout be no longer exhausted. Create your best life the life of your dreams because it is possible for you just like it has been for my clients and me. PriancaNaikMDcoaching.as.me. Book a consultation call. Thank you so much for tuning in and I will talk to you next week.

Episode 57: How To Feel Less Tired: Part 1

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In the first episode of this two-part series, she discusses several methods that can help you feel less exhausted and burnt out. Dr. Naik invites you to understand more about the ways in which you can feel less fatigued through simple habits you can implement today. Tune in to this episode to learn more.

In this episode, you will learn:

• Creating Joy To End Exhaustion
• How FInding Freedom Can Resolve Burnout
• Her 3 Step Process to Find Joy
• The Danger of People Pleasing
• The 3 Step Formula To Creating Freedom And Joy

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the Empowering Working Moms podcast, episode number 57. Hello there! Happy summer, it is still summer. Thank you so much for tuning in today, I'm so happy to have you listening.

I myself have been really building a new chapter in my life. And I have joined this entrepreneurial group that I'm so thrilled about so many imaginative, wonderful ideas, and I love the energy. And it's really great to surround ourselves with like minded people.

So actually, funnily enough, I was talking to one of my clients earlier this week, and she was telling me that she was able to harness her voice, because when she came to me, she felt unheard.

And through coaching, she discovered her own ability to speak up for herself and started doing that. And with that, she was able to actually cultivate the work schedule that she wanted. And she actually told me that she did not think this was possible in the beginning, before she really started her work with me, and the ability to harness her voice.

She told me that she's been able to have more honest and open conversations with her husband and create smaller ways to connect with her kids that have such a meaningful impact, and really learning to manage her time, to invest it well with her kids.

And before we started, you know, with her work schedule, she called it a quote, unquote, a fantasy to have a different work schedule. And she had no idea that would even be possible. Like she really thought to herself, it was a dream, and there was no way to do it. But through coaching with me, she created exactly that.

And we get to create the life that we desire, very, very far from exhaustion and burnout. And this is my client Nibi, who is a physician, she has two small kids. And if it's possible for her, it is possible for you, the work we are doing inside my coaching program is not really time intensive and clients like Nibi report being out of burnout and really creating the life they want. So if she can do it, I could do, it my clients could do it, so could you. To learn more join my free on demand masterclass four steps to ending burnout and exhaustion, and finally, get your peace of mind back, the link will be in the show notes.

So today I'm going to talk about how to be less tired. And actually, I'm creating a two part series and this is part one. So one of the ways to be less exhausted, be less tired, is to create joy, and to create freedom. And when you do this, you will find yourself so energized and happy that feeling tired, feeling burnt out is a shadow, right? Like you will not have those feelings anymore.

So not having fun, I think is an epidemic that affects so many people in my age group who have small kids. They're really caught up in the grind, with very little play, and so, so much work. And I've talked about this before that really when we die, we're not going to remember the work that we did, but we're going to remember the memories we created, the time we spent with loved ones and cherish those and the fun that we had.

So being in the grind, it's not something that we have to do, it's a choice. And I've definitely talked about this in prior episodes that we do get to choose our life. And when we feel bogged down from this not having fun, we feel a complete lack of freedom.

A lot of people in fact feel stuck, which is not a fun place to be. And feeling this way is really tiring. And it can be boring, and it's definitely not energizing. So if we learn to solve this problem, we can create more joy and freedom, voila our lives are instantly better.

So when was the last time that you felt joy and freedom? I want you to take a second to really reflect upon that. Reflecting on these matters is really crucial and critical in transforming our lives. Otherwise, we're just living in survival mode and one day bleeds to the next. And you know, you just feel like it's Groundhog Day and you're doing the same thing again and again. And there's no fun in that, right. So really think about that last time, most recent time that you felt freedom and joy and pause if you need to.

Something that adds to this feeling of stuckness is that marriage or being a mother, it can feel like it impinges on our freedom. But there is a happy medium of cultivating freedom and being able to have that same life, that same married life or the life of being a parent.

I want you to ask yourself the following question. What are the top three things that brought you the most joy in college or in your 20s or 30s, when you were younger. I would pause and really write this down or listen to this maybe when you're not driving, or maybe brainstorm out loud. But three things that brought you the most joy in college or in your 20s and 30s.

Now, once you figure out what those three things are, create a plan to incorporate one or more of them in the next month. Yes, the next 30 days, you get to create a plan. And then next thing, you know, one step at a time you're taking action. And that is how your life is different and it's better.

Another question I want you to think about is, what are some things or hobbies, or travel that you'd like to pursue that you haven't since you became a mom? And I know for me, I know I went to Coachella, before I got pregnant with my first son and I was so glad I did that because I had been wanting to go. And I recently also have been planning another adventure that has been on my bucket list for a while.

So what is something that has been on your bucket list or something that you really wanted to do, but then quote unquote, life got in the way, work, being a mom. And if you can figure out what that is, create a plan, take one step forward. To make that happen. Just pick one out of how many ever things on the list that you come up with.

Another way to create freedom is to really make decisions in alignment with what you want, with who you want to be, and what your values are. And along with that, stop people pleasing.

People pleasing is something that so many of us are conditioned to do from a really young age to please our teachers, please our parents, and it really gets us in a mode of living for other people.

And in South Asian families, I know and I'll make the generalization because I grew up this way, you are given somewhat of a path and you just follow it and you don't really well, depending on your personality, you may not question it. And then next thing you know, your life is wherever it is. And maybe it's not in alignment with what you actually want. And as women who have achieved so much, we do have the privilege of reflecting, evaluating if our life is currently in integrity with who we are or want to be.

And when it comes to people pleasing, you may not even realize this, but people pleasing is so draining, it's draining to do things that don't feel good for us, even if they feel good for other people, or if they're not in alignment with the life that we want. And this kind of behavior, the people pleasing behavior or living for others, it can make you so tired, and you probably don't even realize you're doing it.

So think about a time recently, when you did something that didn't align with who you believe you are, who you want to be, and you maybe did it to control someone else's opinion of you, or you did it because you felt like it was the right thing to do for them. Really think about that.

And in fact, I would take the time to make a list of at least five things that you did that were people pleasing, and then reflect on how that made you feel. And if it depleted you or maybe that is why you felt so tired this week that you were doing things that you really didn't want to do. So now that you know this, you can realize and be cognizant of when you are people pleasing, and then you get to start practicing not people pleasing.

Another way to create freedom or create joy is to make things happen that we think we can't. So a great way of identifying this is to think about when you feel envious of what someone else has. Maybe they have this amazing friendship with somebody, maybe they're always taking trips, maybe they just seem really happy. So reflect on what thing that is that you envy or what way of life do you envy.

And then you get to decide one thing out of that list, if there's more than one, one thing that you could make happen. Let's say you envy a trip, or maybe someone took a trip to the beach. Now, if you feel like a trip to the beach isn't in your budget, is there a way to create a more budget conscious way of going to the beach or pick something on that list that you could do within the next 30 days practically.

So once you figure that out, start creating a plan to get that in your life and that way you start seeing how much power you have to actually create the life that you want. I know you might think you're stuck but you actually are not. You get to unstick yourself at any time.

And if you reflect on all the things I've talked about today, and you say to yourself, I cannot create more of what I want more freedom, more joy, realize that that is actually a limiting belief. And if you don't know what a limiting belief is, a limiting belief is a thought that you really think is the absolute truth. In fact, it really may not be and it stops you from doing certain things. And it doesn't even have to be about the way you see yourself. It could be about how the world works, ideas or anything else. And these limiting beliefs are actually not true.

Everything truly is a choice. And the sooner that we own that, the sooner that we can create the life that we want for ourselves and the sooner that we can be less tired and feel freedom and joy. If you can take away from the episode that the world is truly your oyster, you get to create what you want in your life by (1) figuring it out (2) making a plan (3) taking action. This is the formula that will bring you freedom and joy and will most certainly have you feeling less tired and way more energized.

So get to it. Let me know how it goes. One small step at a time and the next thing you know, complete transformation. To have a streamlined process to end burnout and exhaustion in 90 days or less that will work faster than therapy, a peloton, yoga, self help books, book a call with me to get started on this important work. PriancaNaikMDcoaching.as.me. And this work will have a ripple effect on all of those around you that you care about and it is so beautiful. You can't afford to miss out on this work. Let's talk, PriancaNaikMDcoaching.as.me. Thank you so much for tuning in and I will talk to you next week.

Episode 56: Tips For Reducing Stress and Burnout For Working Moms

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! In this episode, she provides tips to help you reduce stress and burnout that can pave the way for living the life you deserve. Dr. Naik invites you to learn about how to mitigate harmful stress and make it less powerful in order to truly be present and enjoy your life. Tune in to this episode for more on this topic.

In this episode, you will learn:

• Benefits of Stress
• Negative Effects of Too Much Stress
• Tips on Mitigating Stress
• Combatting Stress With Exercise
• Focusing on Your Breathing
• How Nature Can Reduce Stress

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call.

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION:]

You're listening to the empowering working moms podcast episode number 56. Hello there friends. Thank you so much for tuning in today. And if you're listening to this podcast and you listen every week, I thank you so much for being here. And if you're new to this podcast, welcome, welcome. I'm thrilled that you're listening.

And if you are listening, I'm guessing that you're like me, you're high achieving, you're type A, but I'm not exhausted. Maybe you are, though, maybe you're struggling with exhaustion and burnout. And you've done everything right, you've checked all the boxes of success, you've gone to a good school, maybe you've gotten your graduate degree, perhaps you're in a high power job, and yet you still find yourself unhappy, but you don't have to feel exhausted anymore. Imagine a life with no more burnout, but you have more confidence, more peace of mind, enjoying the life that you've worked so hard for, because you deserve to and that is possible for you because it has been for my clients and me.

With a little bit of work in 90 days or less you can be out of burnout and enjoying your life again, check out my free masterclass, four steps to overcoming burnout, getting rid of overwhelm, and finally getting your peace of mind back, I will put the link in the show notes.

Today I'm going to talk about something that I know that we all deal with. And that is stress, managing stress. Now stress is really something that we feel, right? And it can be based off circumstances, though the stressful circumstances, lets say don't really dictate how we feel. We get to decide. And when we find ourselves feeling more stressed out than other times, we can take action and take steps to mitigate the stress, to make the stress less powerful, and to really be present and enjoy our lives.

Now, before I get into my tips, I want to talk about how stress can actually be helpful, right? It can be a motivator, it can make you more productive, it can create more focus, it can help one perform under pressure. And for you doctors out there, I know you can relate to this, that a little bit of stress and pressure when you were taking the MCAT or taking any of your boards, it's necessary and helpful and good, right? Because without that you don't have that fight or flight mode going on. For example, I remember I would never really sleep well before big exams, because I would be you know tense. And my fight or flight mode will just take over and help me perform on the exam.

But too much stress and feeling stress can be bad, and it will release stress hormones in your body. And what this can do is disrupt sleep, it can make us feel tired, it can make us susceptible to illnesses, weakening our immune systems. And we get into that sympathetic fight or flight mode, where stress hormones like cortisol are released, our heart beats faster, this suppresses our immune system, it may slow down or speed up our digestion.

And the main problem here is that you may end up feeling depleted, and you're going to be depleted when you're interacting with others. Either at work or in your relationships or with your children. You may not have the patience that you want to have, you may find yourself yelling at your kids more than usual, you'll find yourself not having the energy that you want to devote to what matters. So you may want to be present with your kids, but you're too exhausted and stressed to really do anything. And that's not good, right?

So what can we do when stressful times arise? One thing we can do is to exercise and this is because it boosts endorphins and can boost our mood. And it's a really great way to get that angst out. It can be anything as simple as running up your stairs a few times, maybe for five minutes, taking a walk or a regular workout. If you work out regularly, try not to skip it when you're feeling stressed. I'll tell you something that recently actually, as we speak, I have injured my back very badly. And I definitely cannot exercise until it heals. And I noticed that my mood is not as happy as it usually is because I'm depriving myself of the exercise, but I know that it will pass. So anything you can do to get your body moving is always helpful when you're feeling stress.

Another tip is really focusing on your breath. And it's so interesting because we breathe all the time. We don't even know it. But if we can become conscious of our breath, if we can take long, deep breaths, counting to seven or eight as we inhale, and then seven or eight as we exhale for about 10 breaths. It really will help to center yourself and you will realize that you can get out of your head by focusing on your breath. That's why it's such a powerful tool to really practice mindfulness and notice your breath and it functions as an anchor to get yourself out of the swirling thoughts that can happen when you're feeling stressed or anxious.

Something else that's helpful when you're feeling stressed are in general, just for a boost is to get out in nature. Either go for a walk, get some fresh air, be near water, be it a pond or a lake, whatever, any of those. If you're in front of the ocean, if you can make it or you have access to any body of water that is natural, that is really helpful in just boosting your mood and will help de stress you.

Something else you can do is creating some semblance of time for yourself. And this can be really something small, like savoring your morning cup of coffee. That is what I do. My morning ritual is really important to me, and I just need 10 minutes to enjoy my coffee. And this helps me get my day started off on the right foot. So just any ritual you might be able to do for yourself that's small, that is helpful in destressing. If you've got a little bit more time, you can do all kinds of things like adult coloring books, or a project or sewing or puzzles or any of that. And if time is not easy for you to find, then I would suggest doing a five minute activity that really will help you decompress a little bit, even like the coffee or maybe a tea at night.

Also, you can try to do something longer for yourself, as in, call a friend, hang out with a friend. Or you can enjoy some time alone, be it taking yourself out for a meal, or maybe coming home, let's say a half hour late to just have some breathing time and space for yourself. Because when you restore yourself, you're able to really be more present, be more patient, once you get home, and you will find yourself yelling less or maybe getting into less arguments with your partner. And that's always good.

Something else you can do when you're feeling stressed, you can cry it out. And I have found when I'm really going through a bad or tough tough time, I have certain songs that will help me cry. So I will sit there and I could, let's say cry it out for 10 minutes, five minutes. And it's a really great cathartic release. And it gets out some of the negative emotions, the angst and it's helpful, you could call a friend and cry it out. So often we are conditioned to believe that it's bad to cry, or that we shouldn't cry or that crying makes us look weak that a lot of times people really run away from it. And I believe it's something that we can embrace, at the appropriate time when we can cry in private, or in our car or in your room or with a friend right, as I said, and really just get that release of emotion. And that really is helpful when you're feeling stressed.

Another thing you can do, instead of crying it out, you can dance it out, because dancing is always fun, good music, dancing. It's something you can do with your kids, I do it all the time in the kitchen. And it really does help de stress me and probably my kids too, and it's really a way to get a little bit of exercise as well and boost those endorphins. It's an awesome, fun thing to do. And I highly recommend it when you're stressed or even just in general.

The other thing to keep in mind when you're feeling stressed or things are not going well is the mantra "This too shall pass." And I really keep this in mind and remember this all the time when things seem stressful, or when I'm spinning out about something. Even with this back injury that I'm still nursing, I keep reminding myself that I will heal, it's going to pass, I will get back to my exercise, the pain is going to get better. And this isn't permanent.

And the idea that nothing is permanent, can be so comforting, right? So that's just something to keep in mind when you are suffering or struggling or things seem tough or you have a tough situation. Remember that it will not last forever, it will be transient. And if you have a hard time conceptualizing that, think of a rough time that you've had in the past and how that for example, that situation is probably resolved. And it did not last forever, the problem, right?

Another way to deal with stress is to really be mindful of how you spend your time, and what kind of projects you take on what you say yes to. So learning to say no to things that don't necessarily align with your priorities or that you don't want to do and not taking on more projects because if you're already stressed and struggling, that is not the time to be putting yourself out for other people let's say or giving more time and energy because you're already overextended.

So just be mindful when you are going through a stressful time, really think about how you're spending your time and energy. And as you figure out how you're spending your time and energy, as you're mindful, really think about what your thoughts are surrounding the stressful event. And are they really true? And is it just a story that you might be telling yourself? And what are the ways in which you can control your thoughts or your feelings or the situation? And really focus on that instead of thinking about everything that's not in your control.

And finally, when you're feeling stressed, and it's totally overwhelming, get some help. Outsource things that maybe you normally don't outsource, ask a friend for help or seek professional help, be it with a therapist, a doctor or a life coach. Sometimes we need some external eyes, ears, help with what we're doing just to streamline getting out of that bad place to streamline the process. Instead of trying to claw our way out of a hard time through self help books or yoga and those kinds of things and sometimes they don't work and we really need someone else to help us truly heal from where we are.

And if you want to get started and put work into healing your exhaustion and burnout from the inside out, please get in touch with me I would love to talk to you book a call Prianca Naik MD coaching that as stop me to get started on this powerful work, to be out of exhaustion and truly into a much much better life. In fact, your best life, but if you don't believe me, book a call with me and we will get you a roadmap to be out of burnout. Thank you so much for tuning in and I will talk to you next week.

Episode 55: How to Have Good Work Life Balance

Welcome to the Empowering Working Moms Podcast! Join Dr. Prianca as she uncovers the secrets to creating a balanced and fulfilling life for high-achieving moms. With a focus on overcoming exhaustion and burnout, Dr. Prianca offers strategies to thrive in both personal and professional spheres. Discover the truth about work-life balance and how aligning your career with your life's purpose can bring true joy and fulfillment. Gain insights into prioritizing values, leaving a meaningful legacy, and finding success on your own terms.

In this episode, you will learn:

• Creating Quality Connections with Family and Friends
• Balancing Work and Parenthood: Making Every Moment Count
• Prioritizing Values: Aligning Actions with What Truly Matters
• Saying No and Asking for What You Want at Work
• Cultivating Balance at Home: Letting Go of Perfectionism and Embracing Help
• And so much more!

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL SHOWNOTES]:

If you're listening to this podcast, you're probably a high-achieving type A mother and you're exhausted. Maybe struggling with exhaustion and burnout.

You have checked all the boxes of success and aren't happy. You don't have to feel exhausted anymore. Imagine a life with no more burnout, more confidence more peace of mind. That is possible for you because it has been for me and my clients.

With a little work, in 90 days or less, you can be out of burnout and enjoying your life again. Check out my free on demand masterclass 4 Steps to Overcome Burnout, Get Rid of Overwhelm, and Finally Get Your Peace of Mind Back.

What is work-life balance giving enough at work and home

But the question re your career-does it align with your life's purpose How important is it really beyond income? Do you love your job?

When your life is at the end…what will you reflect upon?

Then list your top 3 priorities in the context of what truly matters and asking yourself what will matter when you die is a grim but quick way to figure it out.

For me my top priority is my kids and I know that they won't want to hang out with me eventually…so though I do spend a lot of time working, I make my time with them count.

Instead of splitting your time to have more balance, how about prioritizing your values and then taking action accordingly

For example, if you want more time with your kids focus on putting your phone down and away and being with them. Create small 1-1 time with each kid Make wake up and bed time count

How to feel work-life balance

More balance at work -saying no to projects -asking for what you want (examples Tina and Nidhi)

More balance at home -outsource -take help when it is offered -if there are things that don't bring you joy consider prioritizing getting rid of them off your plate -get your kids to help -ask yourself how important the to do list and chores really are…bc we take our lvies too seriously, being able to not spend a ton of time and energy on these matters is key in cultivating inner peace and balance -time with kids and partner-schedule in -do activities that you enjoy too that way it doesn't feel like a chore

Cultivate balance at any given moment -balance center self with deep breaths -close your eyes and turn inward -exercise -stop drop take a moment -assess what that means for you -reflect weekly -practice boundaries (ep 22)

We over give and that can be okay at times, but not doing that 24/7 and remembering to look out for ourselves.

To get started and put in the work to heal your exhaustion and burnout form the inside out, book a call with me priancanaikmdcoaching.as.me to get started.

Episode 54: Self-love to End Exhaustion

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! For this episode, she focuses on the concept of self-love. Self-love is incredibly important for achieving clarity and finding inner peace, which can help mitigate exhaustion and burnout. Dr. Naik invites you to learn about how practicing self-love can change your life for the better. Tune in to this episode for more on this important topic.

In this episode, you will learn:

• Benefits of Loving Yourself
• Modeling Self-Love For Your Kids
• Dangers Of Not Practicing Self-Love
• Teaching Others How To Treat You
• Putting Yourself First

To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.

https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast

If you want to work with Coach Prianca Naik, MD, go to

www.priancanaikmdcoaching.as.me to book a 30-minute consultation call

Follow Dr. Prianca on social media:

https://www.facebook.com/prianca.naik

https://www.instagram.com/doctorprianca

https://www.linkedin.com/in/prianca-naik-md-0524a196/

Join her FREE Facebook group:

https://www.facebook.com/groups/646992382603860

[FULL TRANSCRIPTION]:

You're listening to the empowering working moms Podcast, episode number 54. Hi, how are you? I hope you're doing great today. I'm so thrilled you are here with me listening to this podcast episode I bring you today. I actually just got back from, well the last episode I talked about that my 40th birthday was coming up, and it was wonderful and I am still really pumped to be 40. I am singing it loud and proud. But I will tell you that nobody talks about or maybe they do the unfun part of being 40, which I experienced this morning, during which I went for my screening mammogram. It's really actually not as bad as I thought it was going to be and not as painful. But I think everybody has a different pain threshold. Definitely not a really cool part of being 40. But it has to be done. So if you are listening, and you're 40 and up and you haven't had a mammogram in the past year, this is my plug for you, get it done, it's so much better to prevent, right preventive care is so critical in maintaining our physical health. But now we're going to dive into our mental health and I'm guessing that you're a high achieving type A mom, you're tired, you've probably tried all the things, self help books, therapy, yoga, I've been there, but you're finding yourself probably exhausted, not wanting to face the day, maybe mindlessly scrolling on your phone or over Netflixing just to get a break, only to feel more exhausted and on the verge of burnout. But there is hope and a streamlined way to get you out of that place and in to peace and joy every single day in 90 days or less is there. Book a call with me to learn more about Overcome Burnout For Good, my foundational coaching program for professional moms. I have easy, fun, implementable modern tips to get you into your best life. Even if you feel that's impossible. I know a lot of my clients probably felt that way. And after working with me, they report having better relationships, more presence with their kids, really cutting themselves slack and finding so much more resilience in the day to day upsets that come up because it's always something, right. Today, I'm going to dive into a really important topic that gets thrown around a lot in self development circles, and that is the concept of self love. Self love is so important because it creates clarity. It creates clarity, when maybe there is some confusion. And when you get that clarity, you're going to find inner peace. And isn't that what we all want? Inner peace is the key to ending exhaustion, and burnout. When we work on various factors to cultivate inner peace, we can always center ourselves. When shit comes up, shit hits the fan, we can learn to cultivate it, and it's the tool that we all need. And this helps because we can be peaceful instead of feeling scattered or anxious. Many of my clients actually come to me not only exhausted and on the verge of burnout, but also often dissatisfied in their marriages, maybe fighting a lot with their partners. And the first thing I say to them, when it comes to relationships with others is to truly focus on themselves. And that's where the self love comes in. Right? We must focus on doing the work on ourselves first. That's the work that no one wants to do. Because it is harder to look within, and easier to actually look outside of ourselves, blame other people for our problems than to look within. But once we begin to focus on ourselves, we can begin practicing loving ourselves. And I teach my clients how to do exactly this. Because it is a key to unlocking a life filled with peace and joy. Sounds pretty good, doesn't it? A life with peace and joy. I'm telling you that I love my life so much no matter what stuff happens. And I have the same day to day stressors you have. I've got my own problems, right, we all have problems in various flavors. I have some serious, stressful things hanging over my head, often actually. But I have learned to really use my tools. And it really helps me have peace of mind in so many moments when before my own processes, before coaching, I would have been miserable and spinning out and so unhappy. But I say this because all of this is teachable. I can teach it but it's learnable for you. So a life of peace, a life of enjoyment, enjoying the life that you've worked so hard for, it is possible for you even if you don't think so. Trust me, because my clients, they've been in the same position and they leave coaching with me realizing there's a world of possibilities to create their dream life, but also just enjoying the life right now that they have. So let me get into the benefits of loving yourself because you might be thinking, what is she talking about? Self love, that's not something I think about, right? But when you love yourself, you can truly treat yourself with love and kindness. And often we are the cruelest and meanest to ourselves. And it's really sad. And we have inner negative voices that talk down to us. And just being aware of those voices, and learning to quiet them down, but also approach ourselves with grace, compassion, and some gentleness. The more we do that, the more we can actually be kind to others, and be gentle with others, and be gentle with, let's say, our children. So some of the benefits of loving yourself, here they are. One is making decisions more clearly. Meaning, when you have something that you're confused about, you're back and forth about something, what should I do, spinning in confusion. Loving yourself makes things and it makes the decisions that are looming much clearer. For example, one of my clients, she was in an abusive relationship, and it was really hard for her to see clearly, see straight, and she was so married to the idea of being married, that she would make excuses for her husband at the time who was abusing her. And as we did the work, she had an epiphany one day after he threw his phone in her face. And he said it was an accident. And he somewhat denied it. But he did. She asked herself a very important question, what would I do if I loved myself? Would I keep putting myself in harm's way? And as she took some time to ponder that question and come up with an answer, she knew the answer. She knew that if she loved herself, if she loved herself, because she wasn't quite there yet, that she would leave, and she would stop putting herself in harm's way. And she did end up moving out about a month after that question, when for a long time, she had just been spinning her wheels, confused, not knowing what to do. And about, I believe, a year later, after that she was in such a great place, having her peace and freedom, day to day freedom and joy, and truly living her best life. Another benefit of loving yourself is the benefit that it will have for your kids. So you're modeling self love, right? Kids naturally love themselves. But if they see you modeling it, they can continue to practice it as they grow up. Because often they lose that self love That self love that I see my own young children practice, they love themselves so much, and they love the reflection in the mirror, as they should. And when I think about myself, somewhere along the line, I stopped loving myself, and I don't know when it was. And of course, I've taught myself in my adult years to rekindle my love for myself. But unconditional love, right? Self love is so important. Because if our children don't have that, they're going to look outside of themselves, which really leads to people pleasing, which I've talked about before. And that's an automatic way to be dissatisfied. And we don't want that, right. If we can really center ourselves, loving ourselves and see ourselves in a loving light, then it really grounds us and centers us. And when we do that, we actually waste a lot less time because as I said before, it makes decisions clearer, right? So the clearer decisions are, we're not wasting time spinning in confusion. And also if we're not people pleasing and trying to do things that we don't want to do, we're wasting less energy on that. And all these things together lead to feeling more energized and much less exhausted. Another benefit of loving yourself is teaching people how you want to be treated, even if it is uncomfortable. Now this happened to me very recently, and it was an awkward moment for me but discomfort is often the currency to a much better life and your dreams and all that. So there's kind of a running joke in my group of friends that you know, I'm very straightforward. I cut to the chase. I'm not like big on pleasantries and niceties. That's not to say that I'm not a kind person because I am and if you're in my friends and family, then you know that I have your back and I'll be there for you. But that being said, we were in a group setting, I said something to the waiter, and then they were making fun of me. And that joke was getting old for me. So I found myself feeling triggered. And I sat with it for a little bit, I practiced my own centering exercises, I focused on my breath, I practiced mindfulness techniques right then and there. I even stepped away from the group for a little bit just to get some space and time to reflect on how I wanted to respond. And what I decided was the right thing for me to do in integrity with who I am, because honesty is one of my values and authenticity, that I needed to express myself. So I expressed that I didn't receive the joke well, and that I thought it was unkind and it hurt my feelings. And that a safe space is very important to me. And I said, this is supposed to be a safe space. And the older I get, the more important that is. And so I felt like this is isn't a safe space in that moment. Pretty much everybody was quiet. And everyone who was there is a long standing friend of mine, or I've had a long standing relationship with so I don't have to feel insecure or be worried that they're going to abandon me over me saying that, right? But they all listen. And most of them were quiet. And then one person actually said, "Hey, I'm sorry, it wasn't meant that way, you know, I would never intentionally hurt you." And I said, "Okay, thank you, I appreciate it." And that was that. And then, you know, it was done. And I felt whole, after expressing myself, I felt at peace. And it came from a place of loving myself that I need to model loving myself. And if that means that I'm telling someone, hey, this is how I want to be treated because I love myself, right? Though that situation was uncomfortable at that moment, it's really made all the difference in my life. And I really feel at peace, because I know I'm being true to myself, my values, and who I am. So, again, I was saying before that the reason I bring this up is because it is critical in laying the groundwork for how you want others to treat you. Because often we sit there and we get mad, we say oh, so and so saying this, that's not fair. Why are they doing it to me. And in the same vein as Episode 53, where I talk about not being a victim anymore, we can empower ourselves to speak up, find our voice, and let people know how we want to be treated. And that way, we don't have to blame anybody else except ourselves. And then if you find that somebody is treating you badly, it's up to you to decide whether you want to stay or whether you don't want to. But really the question of what would I do if I love myself is so powerful, because you can use it in so many instances. Try it when you're having confusion, and you don't know how to behave or what to do. Another benefit of loving yourself is becoming happier because you no longer put yourself last, how often can you think of, in the past week, when have you put yourself last? Right? We tend to put ourselves last. The other day, I actually, well, after turning 40 I decided I wanted to regroup and figure out my priorities, reprioritize. So the first priority I set was my children, then my coaching business, and then being a doctor. But I realized I forgot myself. And so in the spirit of self love, caring for myself, making sure that my needs are met is actually number one. Because without doing that, without keeping myself grounded, learning to have peace and joy within myself, I can't give my all to other people. That includes my children. So one is loving myself, right, and prioritizing myself. And then immediately after that is prioritizing my children. However, I will say, with my children, I often will ask what is best for them, regardless of what I think. That's a little bit different from self love, but as a parent, it's our job, right, to look out for them. So I often do prioritize their needs over mine, in instances where maybe it's not the best thing for me, but it's the best thing for them. And also, if we model to our children, right, that we're happier, that's all the better for them. And they're going to grow up in a happier, more, you know, fun atmosphere as we love ourselves and it bleeds on to them. Another benefit of loving yourself is feeling centered and grounded. So this really was true for me and that story that I told you where I spoke up to my friends, I just felt very grounded when I could be true to myself. So another example of this is when I chose to pursue life coaching, and for me that was really hard because being a doctor, a medical doctor, is so much a part of my identity and something I'm so proud of, and life coaching just seemed at the time, to be really honest, it's like the label wasn't good enough for me. And at the same time, I learned that doing this work lights me up so much, and I am so moved when my clients have their victories and transformations, and I'm making the impact on the world that I truly want to make. So I had to choose myself, choose life coaching, regardless of what other people thought. And that is another example of loving myself and being true to myself. Now I'm gonna give you a quick client example of self love, or really self focus, too. But my client Samar, who's an OBGYN, she has three small children, she actually said that, when she began coaching with me, she began to improve her relationship with herself, learning to love herself, focusing on herself. So as she did the work on herself, her relationship with her husband was better. And when I asked her, What would she tell others in her position who are suffering from exhaustion, like she was, she literally said, book the call, you know, take the plunge, whether it's a group or individual coaching, just go for it, invest in yourself, invest in the work, I thought about doing coaching for probably a good year before I started working with Prianca, and that was sad, but it's okay because it's all a process. So when I think about that, right, the work can start today, the work can start now. Listening to this podcast episode today, you can think about some of the practices that I talked about, the examples and apply them to your own life, you will see that you can learn to do this. And eventually, we can fake it till we make it, and it really does become second nature. And I am a true testament to this. Because I honestly was so anxious, especially right after having my son, and obsessive, and I was not in a good place. But after doing this work, I have really transformed my life into one that I love so, so much and I'm so proud of and I don't waste my time, people pleasing and all the things that are happiness sucks. And here I am. So if I can do it, and my clients can do it, so can you. Self love, probably, right, for all of us as children, it was an automatic but it's not anymore. Learning to practice self love is one major pillar in unlocking a life filled with peace, joy, more meaningful relationships filled with purpose, with no more self sacrifice. Think about loving yourself and making decisions with that in mind. And if you want to have the specific roadmap to ending exhaustion, ending burnout in 90 days or less, book a call with me to get started. I would love to talk to you, see where you are, and if you're a good fit for my coaching program. www.priancanaikmdcoaching.as.me. Thank you so much for tuning in, and I will talk to you next week.