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

Episode 53: Self-Empowerment to Overcome Burnout

Join Dr. Prianca Naik on the Empowering Working Moms Podcast! For this episode, she shares her journey of growth and resilience. She would like to inspire women to embrace aging, appreciate their accomplishments, and overcome societal expectations. Discover the power of self-compassion and learn how to let go of a victim mentality to empower yourself. Dr. Naik invites you to book a call with her coaching service to find peace, joy, and renewed energy in your life. Tune in and embrace your own journey of empowerment.

In this episode, you will learn:

• The Power of Choice
• Letting Go of Victimhood
• Embracing Life's Challenges
• Cultivating Inner Peace
• Messages from the Universe
• 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 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, and more peace of mind. That is possible because it has been for me and my clients.

With some 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.

I want to talk today about something that is a magic pill for inner peace and strength…which we know are effective antidotes to exhaustion and burnout.

And that is getting out of victim mode and mentality. We choose everything. It is a choice to work whatever job you're working…even if you feel like you need to for money. You decide every day to get up and go to work.

It is a choice to be with your partner if you're in a marriage or partnership. You choose to be there, and you can always choose to end it.

You chose to have children.

This may be abrasive, or maybe you do not like what I'm saying, and that's too bad. The sooner we realize everything is a choice, the sooner we know we aren't victims.

I've had malignant romantic relationships in the past. Where the person has lied to me or hidden things from me…they did me dirty. But the truth is that I chose to be there. I decided to be with those people even though my instinct told me otherwise. So even though I could victimize myself, I won't because it's more empowering not to, and it gives me more peace of mind.

You see, our life experience is determined by the lens we put on it. I choose to place an empowered lens on things, and that's how I cultivate inner peace and joy daily.

I choose happiness. I choose peace, and I have even chosen peace when there has been chaos. This is why I'm so passionate about this work. Because all of my practices are teachable, and that is what I do inside my foundational coaching program for professional moms to be out of burnout and exhaustion for good in 90 days or less. I'm talking about the doctors, lawyers, and executive moms who have tried therapy, self-help books, or meditation with no or minimal success. I will talk about how to join my program at the end of this episode.

The sooner we empower ourselves, the faster we get what we want…, the faster we make our visions a reality, and the happier we are.

So why not do that? Why not choose how you're going to see things?

I challenge you to think of a tough time in your life. What was happening? How did you feel? Where do you think that in your body?

Now as you sit with that feeling…think about how that event brought you to where you are today. How it served you in some way?

I will tell you that some of the darkest and most challenging parts of my journey, things I don't necessarily share because they are dark and private so far, have been what got me so deep into this work. In extremely tough circumstances, I could maintain my inner peace and joy. I knew I could teach others.

And so much of it starts with awareness and empowerment.

So today, we touch upon empowering ourselves and no longer being victims in our circumstances.

Every time something goes wrong, think of how it serves you.

What would the message be if the universe or a higher power were trying to give you a message?

If you have something in your life you don't like, really take time to think about how you created it…because somehow, somewhere, you did.

In more woo-woo spiritual circles, we are believed to pick our parents too. So even there, we are empowered….

As you progress, try one of the things I discussed today and see how you start feeling. You will shift. I promise.

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

Episode 52: Accept Help to End Burnout

Join Dr. Prianca Naik on the Empowering Working Moms Podcast as she explores the challenges faced by high-achieving moms and offers practical strategies for embracing help, creating boundaries, and reclaiming joy in daily life. Discover how accepting assistance, outsourcing tasks, and building a supportive village can lead to transformation and overcome burnout in 90 days or less. Tune in for insights, real-life examples, and actionable steps towards a more fulfilling and balanced life.

In this episode, you will learn:

• Overcoming the Barriers: Letting Go of Perfectionism and Guilt
• Building Your Village: The Importance of Accepting and Asking for Help
• The Transformative Power of Outsourcing: Prioritizing Time and Energy
• From Exhaustion to Peace: Finding Balance Through Support Systems
• Streamline Your Path to Recovery: Unveiling Quick Solutions with Life Coaching
• 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 TRANSCRIPTION:]

Hi, I am so glad to have you here today. It is summertime. The East Coast, unfortunately, as you probably read in the news, we've had some awful effects from global warming, where the fires in Canada are causing air pollution. So that's been really eye opening to not really be able to spend time outdoors. And that being said, just expressing gratitude for clean air and when we can actually go outside, right? I'm not going to go on a tangent about global warming because that's really not the platform here to talk about stuff like that. Really here we are talking to high achieving moms, right? Who are exhausted and maybe even on the verge of burnout, having tried therapy, self-help books, all of the things, checking all the boxes, but still not happy. But with a little bit of work in 90 days or less, you can be out of burnout, enjoying your life again. Book a call with me, priancanaikmdcoaching.as.me to learn more about that. The link is in the show notes.

Today I want to dive into the topic of needing help or actually accepting help because so many type A high achieving moms, they don't. Are you feeling overwhelmed? And if so, why? Make a list of all the things that you need to get done right now. If you're driving, maybe make a mental list or commit to doing this later and then see how much of that list you actually need to do. So often there are things that other people can do for us, but we just will not allow them to. And then of course, the result of this is feeling exasperated, feeling overwhelmed. And of course, some things are too complicated for us to outsource, right?

But there are a lot of things that weigh on us and we could definitely let others help us with. I've talked to you about the never ending to -do list in the past. I have an episode on that. Episode number 37, how to deal with to -do lists. And we can really think about these to -do lists, right? Because they're never ending, they're always going to exist. And we really don't need to indulge in the stress of it. Things are going to get done and of course when we check boxes off, more tasks will make their way onto this to -do list. And that is the nature of the to -do list. I digress about the to -do list because what I really want to talk about is accepting help. When we don't accept help, when we do everything ourselves, we create our own personal hell. When we're not accepting the help of others. And this is because it just loads and loads onto our plate, on top of our heads, until literally we feel like we're going to be squashed into the ground or the plate's going to fall, right? And we don't want that because the consequences of that are serious exhaustion and maybe even for some people having a total meltdown.

To prevent this, we get to ask for help. Several months ago, I decided to say yes to most of the help that comes my way. What I have found that by saying yes to help, this truly creates ease and peace for me. Prior to this, I really used to feel bad accepting help. I would think so -and -so has so much going on. I don't want to burden them. But what I realized is if that someone offers help, I am going to assume the best that they sincerely mean it. That they would not, and really frankly should not offer help if they don't have the bandwidth to help me. They need to protect themselves and not take more on their plate in order to help me. Now, it's not technically my job, right, to protect or create a boundary for them. It is theirs. But my job is to protect my own mental energy, mental space, my time, create my own boundaries.

And getting help, having people help me is a huge part of that, which is why I'm talking about it today. Accepting help is so hard for so many of us on so many levels. Really depending on the stories maybe that we were told growing up or the example that we saw growing up. Maybe let's say you grew up with a mom who did everything, she never outsourced. So then the idea of doing that might be really foreign or crazy to you that something you just wouldn't want to do. And we feel bad accepting help and we really shouldn't because people honestly like helping, especially if they care about you.

I've had one person who's a friend of mine, that person said to me, listen, Prianca, anytime you need help, anytime, do not hesitate to reach out. And I believe that to be sincere. And I was in a pinch, I had to go to court, my daughter was sick, I needed child care, backup child care. This is before I had my au pair. And I did end up calling my friend, seeing if his nanny was available and turns out that she wasn't. And then he and his wife offered to care for my child. She ended up being fine and she wasn't sick. So everything was taken care of. But it was just really knowing that I could lean on someone in a pinch in a moment. And that in and of itself gave me tremendous peace. And I saw that when I actually did reach out for help, he was stepping up to the plate and he and his wife were more than happy to take care of my daughter, even though they themselves have a 19 and 20-year-old. So that is the power of really realizing that people do have our back and we can lean on people in tough times. It takes a village, right? It's not that we have to be on this journey alone all the time.

Another barrier that comes up is when we think we have to do everything ourselves in order for it to go just right. And this idea really needs work. We need to work on it and really need to work on letting it go. Letting go of this perfectionism, it is really hard. Believe me, I know because I struggle with it still. It needs work every day. And listen to episodes 28 and 46 during which I talk about perfectionism and how to let go of it. And I also of course have this work in my program Overcome Burnout for Good in one of the modules. But acknowledging that we have perfectionistic tendencies within us and when we feel the stress or anxiety of making a mistake, we can acknowledge it and just be present with that. Not judging ourselves for being perfectionistic and not necessarily also though indulging in the story that something has gone terribly wrong. So we don't have to marry ourselves to the perfectionism or we don't have to indulge in it. And that in and of itself can create tremendous inner peace and of course decreases exhaustion. Just truly being aware and observing. Then we can work on letting our perfectionism go, really labeling it when it's happening. That is the first step to overcoming that. And as we get more uncomfortable with being imperfect and more comfortable in being human, we can truly cultivate our peace of mind which as I said is the antidote to exhaustion and burnout. As we let go of things needing to be done and that's quotes like air quotes because that's not true, a certain way we can open up ourselves to accept help.

Outsourcing things that are low value in our own personal value system is a big one. For me, for example, I have a weekly cleaning lady. This has been non -negotiable for me since I began earning money and working. I don't want to spend my time in that way. It takes a long time to clean the bathrooms and it doesn't bring me joy. There's so many other things, right, that I could do in that time. Also, my au pair who's amazing does so much meal prep for my kids. That's a huge weight off my shoulders. It's a huge help and it buys me back time to do work or things for myself like exercise. So the next time someone offers help, take it. Also, consider, this one's a little bit more probably uncomfortable for you, but consider asking people for help, especially if they've offered it in the past. It does take a village to be a high -powered, mentally happy mom. We don't have to sacrifice ourselves in order to find joy every day.

Learning to create systems and get help, accept help, is a huge part of this. Maybe you don't even need or maybe you know that and you don't need me to tell you that, but you hear it now and you're thinking, yeah, I am going to get some help. And help can be in all different forms. Along with support from our friends and family or outsourcing, we sometimes need help to have a quicker solution to our problems. And that is what life coaching does. Book a call with me to take a deep dive into what's going on with you, where you are, see if you're a good fit for my coaching program, Overcome Burnout for Good, in which I will teach you streamline modern mindfulness techniques and so much more.

Solutions that take minutes only because nobody has time to sit there and meditate or do major exercises that take hours and hours. And this truly will help you be out of exhaustion, out of burnout in 90 days or less. priancanaikmdcoaching.as.me, book a call, let's talk, see where you are. And thank you for tuning in and I will talk to you next week.

Episode 51: Create Your Dreams for Peace and Joy

Welcome to the Empowering Working Moms Podcast with Dr. Prianca Naik, where she helps high-achieving moms break free from burnout and reclaim their lives. Join Dr. Naik, a board-certified physician and certified life coach, as she dives into real talk and practical strategies to help you overcome exhaustion, find inner peace, and achieve your dreams. Get ready to take powerful action and create your best life. Tune in now and let the transformation begin.

In this episode, you will learn:

• Overcoming Burnout: Thriving as a Working Mom
• Rediscovering Your Carefree Self: Embracing Fun in Motherhood
• Dream Big, Make It Happen: Achieving Your Life's Goals
• Cultivating Positive Energy: Empowering Yourself and Others
• Modern Mindfulness for Working Moms: Finding Inner Peace in a Busy World
• 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 TRANSCRPTION]:

Hello. Happy summer. I am so excited that you're here, tuning in today. Welcome. Welcome to any new listeners. Hi, thank you for joining me and to my old listeners or I guess it wouldn't be old the podcast is about a year old but to my listeners who download every week, I'm so grateful to have you listening today. And if you're listening to this podcast, you're probably a high-achieving type A mom, exhausted struggling with exhaustion, maybe even on the verge of burnout you've checked all the boxes of success but you're not happy. But I got to tell you, you don't have to feel exhausted anymore. Imagine a life with no more burnout with even a better marriage. Last week, one of my clients actually told me so amazing, one of her most unexpected results that she had was improving her marriage. And she basically told me She was on the verge of a clinical depression, prior to working with me, and now she truly is in such a better place, so much more grounded, finding inner peace. And of course, in a much better place in her marriage. How wonderful. And I actually was so thrilled to hear that. So, you too, like that client, like me can be out of burn, out of exhaustion, and into peace with a little work in 90 days or less, you can be out of burnout. Enjoying your life again, check out my free master class, 4 steps, to overcome burnout, get rid of overwhelm and finally, get your peace of mind back. Link is in the show notes.

Today, I want to talk about a really kind of fun topic because it is Summer and summers are fun. And I am in a really, I'm in this segment of my life where I am learning to get back to the person that I was. I think probably before I had children, like really reconnecting with that person. And she had an element of carefreeness and fun. So, I am in the mode of enjoying this life enjoying the days more than ever. So, what I'm going to mention or what we're going to focus on today is Dreaming. Dreams and you can make all your dreams come true. You may think I'm sounding like a Disney fairy tale right now, but I'm not, okay, because dreams are really something that we are told, were conditioned, were taught to not think big to not dream big, and it really holds us back all big thoughts, ideas, inventions, all of it, it starts with an idea and a dream and of course, people want to prepare themselves for the worst, right? Because we all are trying to keep ourselves safe. We want to prepare for the worst-case scenario and we really don't gain anything from that, right? Because if the worst does happen, we are going to be able to deal with it whether or not we you know had a plan for it whether or not we catastrophize whether or not we felt anxious about it and you know we're spinning out with a plan. It really doesn't make it any better. So, it's actually better to just kind of assume the best and enjoy your day because if shit hits the fan you will deal with it. Believe me. So, with that in mind, let's think about dreaming and assuming that we can make our dreams come true. Assuming the best because this creates a positive energy and that energy that we can create within ourselves. It is palpable and other people can feel it and then they're going to feed off it. And then we're gonna have this ripple effect which is So amazing with our family with our friends. And that is the beauty of this work. And actually, as I'm talking about it, I am getting full-body chills because this really is the power of coaching. You might be thinking, what is she talking about? And I'm going to elucidate, I'm going to walk you through an exercise of your own. Before we do that, I'm going to give you some examples of dreams that I have made come true in my life.

So, I had a dream a being a mother and I knew I wanted to be a mother starting at the age of six. When my younger sister was born and I loved babies, and I love taking care of her and I would, but she was premature. So, I would supplement her formula bottles with iron, I remember making her bottles as a six-year-old, okay. So that was a dream from the age of 6. I knew I was going to be a mom and then came the dream of wanting to be a doctor. And I've talked about this in the past. I think you might be able to hear my children in the background. It's their bath time. My lovely, lovely au pair is taking care of them as we speak so that I can record this podcast. I was going to do it after they went to bed, but I've had a long day and I just would like to record it while I'm still got some energy in me because you don't want to be listening to a tire boring person, right? So yes, so I had adream of going to med school and you may have listened to my story in the past. I mentioned I'm podcast before. Our episodes before, but it took me three years to actually do that after graduating from undergrad because my application just wasn't where it needed to be to apply to a U.S. med school, which can be really competitive. As I'm sure, you know, and I was told by my college counselor that you know, I didn't have a good chance of getting in and I basically put my mind to it and I made it happen, I made it come true.

So, I know that I can make my dreams come true I made those dreams come true. I wanted to have a daughter and that dream also came true for me. I had a dream wedding the wedding, my wedding was literally the wedding of my dreams. It was the most beautiful, stunning, just fun, everything I wanted to be and more. I created that I have had dreams and goals of wind. Go to certain countries like Thailand the Philippines, I've traveled there. I've made those dreams come true and the list really goes on, okay, these are just examples of dreams and maybe some of them seem normal to you, but a lot of these dreams going to medical school, having a baby, they're not a given. They take vision, they take work and I made them come true. Which brings me to What are your dreams that you made come true?

Pause this and even if you're driving brainstorm a list in your head. If you can if it's not safe to it later. But what are some dreams? What are some things that you wanted to achieve when you were young? And now they've happened? And now we take them for granted. Now, they're a given what are the givens in your life that you wanted so badly? At a certain point when you didn't have them? I bet you can come up with a list of five to ten things of past dreams, that you made come true. So, make that list, okay? And once you have that list because I just listed a bunch of dreams that I made come true and I know you have a bunch to so who is to say that we can't make more. No one that's who okay, don't let anyone ever? Crush your dreams for you. And if they're crushing them, you don't share your dreams with those people. Hold your dreams, tightly to yourself. I'm getting a little bit ahead of the game, because I forgot to mention the part where after we reflect on all the dreams, we've made come true so far. Now, we get to create new ones. Here we are, right? We are mothers, we've got booming careers, maybe we aren't. Enjoying life.

Maybe there are things that were putting off. What are those things? What's on the list? What are dreams that we want for the future? And this is so much fun brainstorming, allowing your brain allowing yourself to come up with possibilities. Of things you want in your life because I promise you, you can create whatever you want. You just have to decide to do it and it may not happen on your timeline. I'll tell you that. That is true. But once we create that list and that vision, then we can start taking action to make those dreams come true. You can even take a few minutes a day once have your list. I would pick at least three to five dreams that you want to come true. Write them down. And then every day. Either before bed or maybe in the morning, really visualize what those dreams would look like once they've come true. And who would you be when you like when you get there? Who is that person? Who has achieved that dream? How does she feel? And really lean into the vision of that person. The feeling that she has.

I'm assuming I'm guessing she is empowered; she feels powerful. So, let's create that we get to cultivate that state of mind. We have the choice. We have the power to create whatever we want. So, let's really get into our little manifestation mode. It was just so much fun, and we get to brainstorm our dreams. Think about what that would look like, feel how we would feel once we have that dream. And really spend a few minutes a day doing that. And of course, we also get to take action to make these dreams come true because without the action, we're not going to get the results. Okay? So that is my fun. Let's dream episode for you because I think we're a little too. We take life too, seriously sometimes. We let getting older the pressures of life steal the magic, The magic that we felt as children when anything was possible. So why not believe that? Anything is possible. Now let's get fucking to it. Okay, we're going to do it. Please let me know what your dreams are. You can reach me at Dr. Prianca, PRIA and CA, and you have to spell out doctor add Instagram.

And if you want to dive deeper into this work, I would love to talk to you. Apply to work with me, I would love to see where you are, what's going on with you. And if you're a good fit for my coaching program overcome burn out for good in 90 days or less, with my modern mindfulness practices, you don't have to sit and meditate for hours and hours. I will teach you streamline ways of quickly cultivating peace so that you're truly enjoying your life again and you're going to have better relationships. Oops, more connection with your kids more presents, stop scrolling. You'll stop scrolling on social media, being on your phone all the time Revenge, not fixing. You're not gonna be doing that stuff anymore after working with me and you're going to have that inner peace. www.priancanaikmdcoaching.as.me. Link is in the show notes. Check it out. Thanks for tuning in and I will talk to you next week.

Episode 50: End Exhaustion by Keeping it Simple

Welcome to the Empowering Working Moms Podcast with Dr. Prianca Naik, where she helps high-achieving working moms overcome burnout and find peace of mind. In this episode, Dr. Naik talks about the importance of keeping it simple and how simplifying things can lead to a more calm, peaceful state of mind. Dr. Naik encourages listeners to stop obsessing over small things that don't matter in the long run, as they drain our energy and contribute to burnout. Instead, we should focus our energy on things that align with our priorities and truly matter to us. Tune in to this episode for more tips on keeping it simple and finding peace of mind.

In this episode, you will learn:

• Importance of simplicity in life
• "Easy Does It" as a tool to think of things in more basic, simple terms and not take our lives too seriously.
• Prioritizing what matters
• Overcoming perfectionism
• Living in alignment with our values
• 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.

Link in show notes.

Easy does it is an al anon saying that I love so much

We take our lives so seriously

Sometimes like everything is do or die and it's not.

We give a lot of energy to things that don't actually matter in the long run.

When are lives are said and done, we want to be able to look back on them in a certain way. That we lived how we wanted. Impacted others positively.

So getting caught up with and stressed out by moment to moment things are an energy drainer and really don't add to our longer term vision

If you don't know what I'm referring to in vision etc…because this is a part of my program one of the first modules creating a vision

Episode 1 your dream life starts with intention

If we can create a vision and try to live in alignment with our values, we can have a larger view of your life…this helps to zoom out and not get caught up with the nitty gritty of life.

When we are already wearing a bunch of different hats, we have so much on our plate, wasting time and energy is just something we have to be very mindful of.

When you are obsessing over a mistake or imperfection because we all have perfectionistic tendencies here, ask yourself if this really matters in the long run. Would your 80 year old self care? If not, then decide in that moment to drop it. If you can't stop obsessing, practice mind body awareness and get into your head and out of your body.

Keep things simple. A client told me she had her daughter's birthday party sorted out at a hard to book place in a local park. In another session, she said that they were changing the weekend. We paused and I told her to keep things simple. Regardless of the weekend, the party wasn't going to be perfect. Nothing ever is. If enough kids didn't show up, her daughter probably wouldn't remember it in the scheme of her life.

I gave her this example and will give it to you also. I booked a party for my 5 year old son's birthday party at a local playspace where they pretty much do everything for you. Now, I did this to simplify things for myself.

However, there wasn't a great weekend to have the party because I am on call one weekend a month, my au pair was arriving that month, and my son's spring break was that month. The playspace called me saying the original date I booked didn't work, so we had to change it to the first Saturday of his spring break. I knew there was a risk of not that many people showing up, so I started to invite more people. But I knew there was no perfect solution here. I needed to keep it simple so I kept that date.

I spent one day shopping for the stuff for the birthday.

It was a lovely party that he will remember and had enough children to make a decently sized party.

The moral of this long winded story is that I kept it very simple for myself…it wasn't do or die. I wasn't going to add extra stress and tasks for myself because I knew that stress probably wouldn't end up for a greater good but actually just deplete me in the end.

Being aware is the first step of this work. Aware of the extra tasks you're taking on. Aware of how your brain is functioning

This episode I want to focus on awareness of creating extra work for ourselves when we don't need to.

We can keep it basic and simple

Think about the things you obsess over with your kids…are those things that bothered you? If so, why? But also, we can't control our children's perception of their childhoods…we can only do our best and keep trying to learn and grow.

Episode 49: How to Cope with Hard Times (Part 3)

Get ready to boost your mental wellbeing with the Empowering Working Moms Podcast by Dr. Prianca Naik. In this final episode of the three-part series, Dr. Prianca explores the power of mindfulness and Buddhist principles in managing stress and burnout. With relatable examples and modern perspectives, she explains how mindfulness helps individuals become more present and gain control over their thoughts and emotions. Listeners will leave with a message of hope and inspiration that they too can overcome burnout with a little effort and find joy in life again.

In this episode, you will learn:

• Mindfulness and Buddhist principles to manage stress and burnout.
• The Thread Method: A process for mindfulness
• Overcoming burnout: Tips for using mindfulness during tough times.
• The Three N Method: A personal approach to managing negative thoughts and feelings.
• Finding peace of mind and joy through mindfulness practice during stressful situations.
• 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.

Link in show notes.

This is the final episode in this 3 part series on dealing with hard times.

Today I'm going to focus on something I practice and teach to my clients and that is mindfulness.

So crazy this episode was in the works when I received stressful news, but I used tools from last week and this week's episode and it actually makes me pretty unshakeable.

Amazing what we can do when we take an active role in shifting our perspectives, mindset, and practice a little bit of discipline with our thoughts along with mindfulness practice.

Focus on mindfulness and some Buddhist principles…but not in a boring snoring way…I want to put a relatable spin on it ok?!

Mindfulness has so many benefits…but one major one besides allowing us to

The first noble truths of Buddhism is about recognizing the existence of suffering.

In his book You Are Here, Thich Nhat Hanh says that through suffering we discover the fourth noble truth, which is the path to healing. In fact the fourth noble truth is Marga, the path that transforms suffering into well-being.

Pain won't kill us (usually)

Allowing ourselves to be present with the pain and know it likely won't kill us. Sitting with and noticing the negative feelings. Being present with them. Crying if we need.

We can observe the pain of the hard time. By becoming an observer, we can distance ourselves from the negative emotions.

Sitting with emotions also allow us to not buffer as much with overeating, overdrinking, over Netflixing etc.

Sitting with emotions also increases our resilience and keeps us out of the obsession swirl of thoughts or rabbit hole our brain wants us to indulge in.

Practicing mind body awareness…focusing on our breath, counting our breaths, or acknowledging there is a body can help get us out of our heads with the spinning thoughts when we are dealing with a crisis or feel threatened.

Manage your mind and practice mindfulness:

Don't let yourself spin stories or obsess over shit that doesn't matter

I had a client thinking about an awkward situation re-tipping at a resort and I pointed out to her that it didn't matter she didn't have the brain space and energy to entertain all of this. She wasn't even going through a hard time…but especially if you are.

Practice the above mind-body awareness when your brain is spinning on inconsequential B.S.

Breathe and focus on the breath

To feel calm

Unshrug your shoulders

Tune in to the body

There is a body

Notice where there is tension and try to squeeze and release

Slow down the mind

Focus on what you're doing: the dishes, prepping meals, or a work task

Don't multi-task

When you're kids are being cute, tune in and pay attention be present, and drop the swirls in your mind you can choose to not perseverate

The 3N Method

Notice

Neutralize

New

From Yung Pueblo's writing:

Essentials to remember on tough days:

Practice patience

Accept what you feel

Do not punish yourself

Make sure you get good rest

Give yourself ample kindness

Accomplish smaller goals that day

Do things that will calm your mind

A bad moment does not equal a bad life

Struggle can be a space for deep growth

This current discomfort is not permanent

They asked her,

"What is real happiness?"

She answered,

"Happiness is not fulfilling every pleasure or getting every outcome you desire. Happiness is being able to enjoy life with a peaceful mind that is not constantly craving for more. It is the inner peace that comes with embracing change."

yung pueblo | being

Imagine a burnout-free life with more confidence and more peace of mind.

That is possible for you because it has been for me and my clients.

With a little work, and not much time, 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.

Episode 48: How to Cope with Hard Times (Part 2)

Welcome to the latest episode of the Empowering Working Moms Podcast with Dr. Prianca Naik, where she dives deep into the art of coping with hard times. In this second part of the series, Dr. Prianca talks about her upcoming first anniversary and how her podcast tackles topics that are only sometimes discussed, especially for high-achieving, exhausted women dealing with burnout. With insights on making peace with what's happening, taking control of our thoughts, seeking support, and practicing self-compassion, Dr. Naik emphasizes that while we can't control what happens to us, we can always control how we respond to it. So, join us today as we learn how to cope with tough times, emerge stronger, and become more resilient.

In this episode, you will learn:

• Strategies for managing burnout in high-achieving working mothers
• Dealing with difficult times: tips for processing pain and finding peace of mind
• Taking control of your mindset: actionable tips for shifting your perspective in tough times
• Lessons from tough times: how to learn and grow from challenging experiences
• The power of self-compassion: why it's crucial for coping with hard times
• And so much more!

To get started on banishing burnout and find peace and joy every day, check out her free masterclass on 4 steps to ending burnout, getting rid of exhaustion and getting 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: Facebook: https://www.facebook.com/prianca.naik Instagram: https://www.instagram.com/doctorprianca/ LinkedIn: https://www.linkedin.com/in/prianca-naik-md-0524a196/ Join her FREE Facebook group: https://www.facebook.com/groups/646992382603860

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.

Link in show notes.

In the last episode, we discussed categorizing hardships in life as

Common hard:

Hard/hard but also normal often a big change

Out there hard where you might feel alone:

If you haven't listened to episode 47, definitely go back and do that..

Categorizing things takes away their burn.

In this episode I'm going to walk you through processing pain and how to actually deal with hard times in a way that allows you to have peace of mind no matter what.

If you're driving come back to this but I would definitely grab a pen and paper and take notes on this…you might forget but there are some real pearls here that will help you when shit hits the fan…and it always does…because this is life!

Today I'm going to discuss mindset work and actionable tips

Next week I will dive into mindfulness practices for hard times.

1. hard times happen…this is a part of life…nothing has gone wrong even if it feels like it…this is a part of my journey and is bringing me to where I need to go next.

Hard times give us a barometer for the good…without them we wouldn't know what true joy and fortune are.

By doing this, we can make peace with what is happening that we can't control.

2.Hard times are temporary. Nothing lasts forever. The only constant in life is change. This, too, shall pass.

This fact helps us to not get overly sucked in to the misery of a tough time. We can know that there will be relief at some point.

Example: 3 years I took off between undergrad and medical school

3. One step at a time…one hour at a time…one minute at a time.

First of all the experience of our life is happening right now. I don't plan super far in advance for regular things other than travel…because I'm dealing with and experiencing the now…and the universe as we know often laughs at our plans.

When something makes us feel like we are overloaded, we can care for ourselves by taking things one baby step at a time to cope or perhaps solve for or take action.

Along with this

4.Take the pressure off

This hard time isn't going to be solved in this minute…so how are you going to create peace in your brain to make it more bearable?

Easy does it, ease up on yourself.

Know that you are figuring things out

You are okay and will be no matter what

You don't have to have all of the answers today

There is no pressure to figure it all out in this current moment.

There is time.

5.Pre-emptive processing

Imagine that much of this won't matter as much won't sting as much a few days from now a week, month, or year from now

Transposing future attitude on the now…being able to put things in perspective.

6.Pain won't kill us (usually)

7.Acceptance of the tough time…shit happens. Life gets tough truly. People are dealing with all kinds of hardship like we discussed in the previous episode…so accept it as happening…it doesn't have to define you…

Acceptance meaning don't fight the force…accept what's happening and you can take action as you see fit…

8.Acceptance of the fact that we can only control ourselves

Trying to control what is outside of us doesn't work.

Ex: addiction…we can't control addicts…we can only decide in what capacity we want to interact with them and create boundaries.

But accepting that we can't control things outside of ourselves

9.Anti-isolation

There are others who are dealing with the same thing

seek help with a therapist, coach, friends, family

10.Self-compassion

Not blaming ourselves for everything…giving ourselves grace if we are struggling or having a bad day.

Knowing we are human beings and imperfect inherently and embracing our experience for better or for worse.

11.Thinking about lessons

Asking yourself how this might serve you in the future or what are you learning?

What have you learned?

12.Self-care and practical tips

Sleeping if you need

Sleep enough

Eat properly, hydrate

Exercise or take a walk

13.Belief in self and action mode:

I can do this

Think of all of the hard times you've emerged from before

Know you can solve problems

Can get into an action mode

Deciding a course of action and what to do next

This is empowering

14.Simplify:

Say no to extra projects

Be very picky about how you're spending time

Be picky about who your spending time with

Now this is important in general but especially when you're dealing with something hard

15.Take time

For yourself

To stop and smell the roses or whatever you want to do

Take a personal day or two from work if you need.

16.Finding joy in hard times

Nature

Fresh air

A scented candle

Hugs with your children

Wonder with you kids…they say and do the darndest things

Humor…funny shows, movies, or call your friend who's funny

Laugh at what your kids say

Do a dance

Hang out with friends

Do something just for you

Go to your favorite restaurant or other favorite place

There is a lot of material in today's episode

Don't get overwhelmed…pick a couple of things you would like to try when dealing with a difficult time and see what a difference practicing these strategies will make.

Feel free to message me on Instagram at doctor Prianca if you enjoyed this series on dealing with hardship.

Imagine a life free of constant exhaustion and fatigue, more confidence more peace of mind.

That is possible for you because it has been for me and my clients.

With a little work, not much time, 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.

Episode 47: How to Cope with Hard Times (Part 1)

Welcome to the Empowering Working Moms Podcast with Dr. Prianca Naik! In this episode, Dr. Prianca talks about categorizing and organizing anything takes away its sting and can allow us to see things more clearly. Acknowledging the struggle and type of struggle is one way to normalize our own struggles even if we feel alone.

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 SHOW NOTES]

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. Link in show notes.

Podcast the beautiful and the ugly Categorizing, acknowledging Today I'm going to categorize…I find categorizing and organizing anything takes away its sting and can allow us to see things more clearly. Acknowledging the struggle and type of struggle is one way to normalize our own struggles even if we feel alone. Alocholism podcast episodes

I am naming these all in today's podcast to put them out there as existing If you are dealing with these you can know you're not alone. Because somewhere out there are probably hundreds, if not thousands of peoples struggling with the same issues…but perhaps not talking about it So let's talk about it here. Gives us barometer for what is good 50/50 Common hard: (the topics that come up easily with a dinner with girlfriends) Job/kids/marriage High power job Mortgages

Kids activities piling up External pressures Making friends as an adult Finding time to have fun Work life balance Mom guilt Career advancement Finding time for appointments, hobbies, activities Invisible workload Microaggressions in the work place being asked if they can "handle" their job and family responsibilities or being treated as if their commitment to their job is less than their male colleagues. Belonging Being good enough Hard/hard but also normal often a big change: Pregnancy Moving cities, homes Job change Nanny change Boss change COVID Out there hard where you might feel alone: Unhelpful spouse Abusive relationship Issues with spouse (sex, violence, infidelity) Addiction in your family Being a single mom and on the younger side no one has gotten divorced yet Divorce Separation Imagine a burnout-free life with more confidence more peace of mind. That is possible for you because it has been for me and my clients. With a little work, not much time, 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. Link in show notes.

Episode 46: End Perfectionism and Find Peace

Welcome to the Empowering Working Moms Podcast with Dr. Prianca Naik! In this episode, Dr. Prianca talks about the dangers of perfectionism, which is a joy thief and a huge contributor to burnout and exhaustion. Dr. Prianca emphasizes that to truly find joy and balance, we have to burn down our old conditioning, stories, and narratives, and build up a new way of accepting our own mistakes and missteps because they are bound to happen. Let's learn to fight against perfectionism and live a life that's more peaceful and balanced!

In this episode, you will learn:

• Her work as a burnout coach for high achieving working moms.
• Discussion on the negative impacts of perfectionism on joy and overall well-being, and how society pushes the idea of perfectionism.
• The need to burn down old conditioning and build up a new way of thinking that accepts mistakes and missteps.
• The benefits of accepting imperfection and self-love.
• Invitation to join a free on-demand masterclass to overcome burnout and get peace of mind back.
• 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 SHOW NOTES]

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, not much time, 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.

Link in show notes.

I did an episode on stopping perfectionism in episode 28

I got feedback that people wanted more material on perfectionism so here it is…

Perfectionism is a joy stealer AND a huge contributor to burnout and exhaustion.

The more we can learn to fight against it…it's kind of like a disease…

The lighter, more peaceful, and balanced we will be.

We are high-achieving moms. Many of us have been conditioned to be perfect.

100% on exams, be in shape, not too thin, not too fat…whatever that means!

Look young, have a perfect house and spouse, maybe even high achieving kids too and the list goes on!

Now we all know to err is to be human…and I'm assuming if you're listening to this podcast you're human unless you're a pet bystander!

Therefore…we, as human beings can NEVER be perfect.

This gets dicey in medical malpractice because the law holds us to a standard in which we can never make mistakes…but of course we are human beings!

I'm not going to go on a medical system tangent here..but I say this to highlight the fact that perfectionism is pushed in our society in so many places…including work.

We do our best and that is mother beeping enough.

To stop feeling exhausted and actually find joy and balance, we have to burn down some of our old brainwashing, stories, and conditioning.

We do our best yes. But we will never be perfect in all areas of our lives.

Our brain scans threats and for many of us imperfection is exactly that.

Becoming aware of this tendency is the first step.

Once you're aware, you can actively decide to accept the lack of perfection or let things go.

This comes up all day every day.

Practicing letting go again and again

And knowing that perfectionism has nothing to do with our worth.

We are worthy…to exist. We are worthy of love from ourselves and others.

Regardless of how perfect we are.

Embracing ourselves here. Here we are. Imperfect.

That's not to negate or say that we can't try out best we can. But we can also accept B+ work.School is over. Our parents are no longer monitoring our report cards.

Steps to combatting perfectionism:

Being aware when it comes up

Feeling the resistance to accepting it

Deciding to accept it

Let go anyway

These are 4 steps…you may not be able to practice all of them. Start with step one, see how far you can get and then proceed to the next steps.

Keep trying and practice…does not make perfect because you will mess up! But practice the above 4 steps and you will learn to let go…over time…of 80-90% of your perfectionism.

The result will be increased energy and happiness. Try it and let me know.

Imagine a burnout-free life with more confidence more peace of mind.

That is possible for you because it has been for me and my clients.

With a little work, not much time, 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.

Episode 45: Overcome Burnout With These Thoughts Welcome to the Empowering Working Moms Podcast with Dr. Prianca Naik! In this episode, get ready to learn how to banish burnout! Dr. Prianca shares her favorite mantras and quotes that have helped her in life and encourages listeners to adopt these sayings to find balance and stability. You are enough! You are doing a great job! Everything is figure-out-able. Listen in and learn more.

In this episode, you will learn:

• Importance of being aware of one's thoughts and living a life with intention to banish burnout
• Sharing favorite mantras and quotes to ground oneself and find balance and stability
• Suggestions for dealing with overwhelming catastrophic thoughts
• Emphasizing the importance of taking rest and not filling every second with activities
• Encouraging self-love and acceptance
• 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 TRANCRIPT]

Hello, everyone. Thank you so much for tuning in. I am so happy to be bringing this podcast episode for you today. Hope you're having an awesome day. And if you're driving your car right now and you're driving safely, I have been enjoying the coming of spring and really connecting with those that I care about and really lining up my priorities as I want to live my life but enough about me. That's boring. Let's move on to the topic of today and if you are listening this podcast, I'm assuming you're a high achieving type A mother and that in and of itself is exhausting, right? so maybe you're struggling with exhaustion or burn out. You've checked all the boxes of success. You work so hard in your life and yet you find yourself not satisfied, not happy, but you don't have to feel exhausted anymore. Imagine a life with no more burnout, more competence, more peace of mind and that really is possible for you. Because it has been for me and my clients.

My client, Sarah, who's an OBGYN and mom of three small children said, "take the leap and invest in coaching with Priyanka. Before working with her I was struggling with balancing everything and feeling like I was drowning. After going through her program, I found balance in my career as a physician and as a mom to three young children. I was able to manage stress and anxiety with ease and found peace of mind. I learned to make my own decisions confidently along with saying no to unnecessary projects. And people pleasing." So that is just one testimonial from one of my lovely clients who came to me struggling probably with the same things you are but with a little bit of work and not much time. You can be out of burnout and enjoying your life again really in less than 90 days less time than it took me I know to get through my own exhaustion. Check out my free on demand masterclass four steps to overcome burnout, getting rid of overwhelm and finally get your peace of mind back the link will be in the show notes.

So today I want to dive into meaningful mantras really awareness and thinking about the way we think that's sort of a strange sentence thinking about the way we think but really being aware right? Being aware of how our brain works, and the thoughts that we have our intentionality in life because having awareness and living a life with intention are truly key components of banishing burnout and today, I want to talk about sayings, quotes, etc, that I love so much. And I really try my best to live by them and they come up often in coaching sessions with my clients. And I really thought that they will be useful for you to adapt or take the ones that you find resonate with you and these sayings, mantras, poets, etc. They really keep me grounded and give me so much peace, so much balance, and stability when my brain wants to take over be, I guess, kind of naughty in a state of stress or anxiety because that is really what our brains like to do. They like to stir up trouble. We've got old pathways, the default mode network, which is really just like the background brain noise, it goes on and on and on and it depletes us of our precious and finite energy. So, we can decide that we want to not give into that tendency. And one of the ways is to really ground ourselves with sayings especially when shit hits the fan or like gets hard. And it does regardless of what Instagram shows, regardless what social what is on social media, human the human experience can be tough at times. It can also be really beautiful. You can have a hard day but you can still find joy. All right. So, if you want to grab a pen and a sheet of paper to jot down any of the following things that resonate with you, I encourage you to do so. If you're not driving or if you're driving you can maybe listen later.

So, one of my favorite sayings is "I can do this." And this actually came up with my first one of my first business coaches shout out to Bonnie Kuh. She came up with that thought for me in really starting my business because at that time I had no idea what I was doing. And she and all my business coaches really have maintained a belief in me even when I didn't but I remember that I can do this and I can do hard things because I have, I have told the story before but it took me so long to get into medical school. It took me maybe not that long, but three years before I could beef up my resume to get into medical school and I believed in myself at that time and I knew I could do it. And I did. So, this thing is so meaningful for me and I really try and remember this when I'm doing something hard or I'm dealing with something that stresses me out or you know, it's unknown territory.

Another one is "I am safe. I am okay." And this comes a lot of a lot because when something happens where we feel like we may have to deal with adversity or there might be a confrontation, it depends on you know, your childhood, your background, we all have different triggers. But there are triggers that will make us feel unsteady or not safe so really grounding yourself and breathing and saying yourself I am safe. I am okay. Can be so helpful.

Next, "This too shall pass." This too shall pass. I'm pretty sure that's biblical. And this is so helpful when you're having a bad day or having a bad moment. A bad moment doesn't equal a bad life, right? So, you get to be human. You get to experience all the emotions, negative, positive, all of it. Good things, bad things happen. And when you're feeling off, or even in the depths of despair, and you're dealing with something really tough. Just remember, nothing's permanent, the only things that's permanent in life is change and this too, shall pass. I love that one. And I use it all the time.

The next is "Everything is figure out able." Which is the book title by, a book title of Marie Forleo. I did not make it through her whole book but I love this so so much because everything really is figure out able. There's always a solution, even in the most complex problem. So, remember that when something approaches you have a new problem. You don't know where to start, just give yourself peace of mind and remember that you will figure it out.

"I can find peace in any given moment." I can find peace in any given moment. And this actually came up with a lovely client of mine in a coaching session with her and I offered to her that peace really comes from within and in any given moment no matter how hard we can actually cultivate peace. By grounding ourselves we can focus on our breath really tune in into our mind body connection and be in the present moment and out of our heads. And find peace that is so so powerful. In a world where we feel like there's so much, we can control there is that that we can create peace for ourselves whenever we want.

"This is my choice." So, this is really helpful in realizing that you decide what you're doing in your life and you're not trapped. So even if you hate your job, this is your choice. It's a choice that you're there. You're not forced to find another job. I'm sorry that's harsh, but it is true and I think realizing that we have so much more power than we own up to can help us to feel like we are living the life that we want and if we're not, we can change our choices and then that's our choice.

"I am doing my best. I am enough. This is enough." This is so important to keep in mind for all of you type A overachieving perfectionist out there, because often we get the messaging or we have in our heads and nothing we do is good enough. Even if we're doing our best, that's not enough and that's not true. So being able to relate to ourselves that we're doing our best, it is enough is so restorative if you really practice believing that.

"Done is better than perfect." This is super useful in just doing something getting a project done doing something for your kids, let's say crazy, trying to make it 100% amazing. Okay, this really helps to remove the paralysis that can occur when we're trying to make something "perfect".

"Nothing has gone wrong." Nothing has gone wrong. So, really seeing this is particularly helpful in hardship, the hardships that you might be facing in your life or you have faced. Nothing went wrong, it is part of the process and life is a journey and I'm sorry if I sounded screechy but It is a journey and the sooner we see that way the faster we can removed our own resistance and suffering to the bad stuff that comes up. So, anything for me the darkest times of my life, I now have brought me to where I am today and without that I wouldn't be who I am and I'm so grateful for that actually. Okay, so remember that nothing has gone wrong. It is a part of your journey. Even when you're in pain. You probably can't see that but surely, you can reflect on your past and see how it has shaped you and how much you learned.

"I am not perfect nor other people and that is okay." Okay, so I don't want to spoil next week's episode I am going to talk about anti perfectionism because being like trying to be perfect is really such a joy stealer. And when we can acknowledge that we are not perfect, we will never be because we're human. And the other people are not perfect because when other people make mistakes at work, or maybe with your kids, some small mistake occurs. It can be very destabilizing in the sense that it can really shake you up and make you furious, right? But if you can remember that everyone makes mistakes. You can give yourself compassion for any mistakes or missteps or mishaps and you can do that for other people too. If you are practicing that for yourself.

"I cannot control anything outside of myself." I cannot control anything outside of myself. This is a fact of life that we really can only control ourselves. We can't control circumstances around us. We can't control other people. And it is probably one of the toughest realities to face when you're a type A working mom, I'm sure many of you would like to control your spouse. Have that person you know doing more errands, doing more around the house helping more with the kids, whatever else and unfortunately, you can't control other people. Okay, and the sooner that we can accept this almost devastating fact. Right because we all just want everyone to be just like us. And honestly though, we kind of want that the world would not be a very fun place if we were all the same. To preserve the uniqueness of the human species. That's just how it has to be and the sooner we can accept that we cannot control anything outside ourselves, the better and the more inner peace we will have.

I'm going to give you the next three together. So, these are things I say to myself throughout the day "here and now there is a body rising and falling" and these are all mindfulness techniques. And they will help you to really hone in on the present moment and what this helps do. Is get you out of your head and into your body so that you're not obsessing over whatever thought you have any catastrophic thinking or catastrophization it will really get you out of that. And that's why Jon Kabat Syn's famous book on mindfulness. I believe it's called wherever you go there you are, right, because you go there and there you are in that moment. So here now there is a body are rising and falling as it relates to the breath, noticing the rising of the inhale and the falling of the exhale. So, you can pick any of those to practice breathing mindfulness and get yourself out of your head because when we are up in our heads, when we are over analyzing, when we are obsessing, we are stealing our own energy, we're depleting ourselves and then when we don't have energy to give to the people that we care about we beat ourselves up. So, by being mindful and aware, we can really start to work on that with baby steps using those any of those three sentences/mantras.

Okay, this one, this next one. This one's a tough one for me, but I'm going to share it with you. "It is okay for me to rest." It's okay for me to rest. And along with that the next one is "I don't need to fill every single second with activities." So, these two really are to highlight the importance of slowing down. We live in a really fast paced world with technology like up our butts and you know, social media and constantly texting and phone, needing the phone even for timing, people now that have apple watches. Anyway, the point is, is that our brain is constantly stimulated and it is critical for us to take rest take time, get enough asleep take 10 minutes of doing nothing. Maybe meditating, maybe just sitting there quietly, quietly reading. And we don't have to fill every single second with something that giving our mind and our body some rest is really critical in energizing ourselves and enjoying our lives and not feeling burned out.

Give you the next also in a triplet so "I love myself. I accept myself. I am always working on myself." So, these are just to acknowledge that we're lovable and I know many of my clients come to me they don't self-love is such a far cry from where they are they can't even wrap their heads around it and truly a fake it till you make it mentality is the way to go and really just pretend to love yourself or ask yourself what would I do if I love myself? And by doing that you can truly truly learn to love yourself with time and I don't even it doesn't even really take that long. You could fake it and within a few weeks find that you're really loving yourself. Same thing with accepting yourself as you are imperfect. You know, all the messiness all of it like really accepting that about yourself and being okay with it. And as we do that we make ourselves more human. And then the great consequence of that is that our children can see that we're human and then for them, it's okay to be human and they're going to be more accepting of themselves and satisfied in their lives. And how beautiful is that that the work we do has a ripple effect on them?

"I am an incredible mother." That's the next one. All right. I know you were doing a dope ass job you are. You're an awesome mother. If you're listening to this, you're obviously working on yourself. You want to be better. And so, you're a great mother. I am an incredible mother. Don't forget it because we're so busy with the mom guilt and the we're not doing enough and this we're working. But what about the fact that when we work, we're setting a great example for them of hard work and really making an impact in the world.

The next one is "People are good." This is a great one to remember because there are so many bad things happening in the world of course right and news stories are horrifying and terrifying. But if you can remind yourself that there are good people out there, that people are good. You give yourself a more rose-colored lens of the world and by doing that you're not hurting yourself. You're not being naive. You get to experience life in a more positive light.

"Don't underestimate the power of what's available" and this one comes from my own coach and I love this so much because it really shows us that anything is possible that things can change that there is so much available there is abundance of love, relationships, friends, people, money, all of these wonderful things. Okay? Do not underestimate that they're there.

These are my mantras the most popular ones. For me, I love hunting the most popular as if there are multiple people who look at this. So but these were my top mantras, sayings quotes that I wanted to share with you. I will quickly list them again. Before we wrap up the episode. I can do this. I am safe I am okay. This too shall pass. Everything is figure out-able. I can find peace at any given moment. This is my choice. I am doing my best. I am enough and this is enough. Done is better than perfect. Nothing has gone wrong. I am not perfect nor are other people and that is okay. I cannot control anything outside of myself. But it's true. Here and now there is a body rising and falling. It is okay for me to rest. I don't need to feel every single second with activities. I love myself. I accept myself. I am always working on myself. I'm an incredible mother. People are good. And don't underestimate the power of what's available and these will be available in the show notes. If you don't want to take notes. You can probably copy and paste them to yourself. So, thanks for tuning into this episode and you too like me and my clients can be out of burnout, enjoying your life again. Check out my free on-demand masterclass, "4 Steps to overcoming burnout, getting rid of overwhelm, and finally getting your peace of mind back. program.stresscleansemd.com/4-secrets-to-living-your-life-you-love-podcast. The link will be on the show note. You will learn steps to overcome burnout and about my program overcome burnout, which you can out of burn and in to joy, balance and peace of mind in honestly less than 90 days a lot faster than it took me because I have streamlined process that I shared with all of my clients. Link is in the show notes. And thank you so so much for listening today, and I will talk to you next week.

Episode 44: Perspective Shifts in Overcoming Burnout

Welcome to the Empowering Working Moms Podcast with Dr. Prianca Naik! In this episode, Dr. Prianca talks about the importance of perspective and how it can help high-achieving moms overcome burnout. She shares her experiences and offers practical tips for shifting your perspective, including two specific lenses you can use in your day-to-day life. The first lens is your 80-year-old self. Ask yourself what your 80-year-old would do or say about any situation. This can provide perspective and maturity and help you prioritize what truly matters. The second lens is rose-colored glasses, which means putting a rosy lens on things. This can help you see the positive aspects of a situation and avoid getting lost in the daily grind. Dr. Prianca also shares a personal example of using the 80-year-old lens to manage a stressful situation with her sick baby. So, if you're a high-achieving, Type A mom who is exhausted or struggling with burnout, don't miss Dr. Prianca's free on-demand masterclass on four steps to overcome burnout and get your peace of mind back.

In this episode, you will learn:

• Empowering High Achieving Moms to Overcome Burnout
• Shifting Your Perspective: A Key to Overcoming Burnout
• Tools for Shifting Your Perspective: Future Self and Bird's Eye View Lenses
• Real-life Examples: How Shifting Your Perspective Can Help Combat Burnout
• The Importance of Mindset and Perspective in Achieving Peace of Mind and Living a Better
• Life: Free Masterclass Available
• 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 TRANSCRIPT]

Hello. Thank you so much for tuning in today. I'm glad to have you here, actually, I'm so happy to have you here. So, thanks for listening and I hope you're doing well. I know, I am, I've had like a hoarse voice for a couple of weeks on and off and my voice, I think is finally back, so I'm grateful for that. And that means that I'm able to record this podcast today. So, if you're listening this podcast, you might be a high achieving type A mom and you're probably exhausted. Maybe even struggling with burnout. You've probably done all the right things. You've an awesome resume. You've checked the boxes for success, conventional success. As we know it right? But maybe you're not happy but you really don't have to feel this way forever. Imagine a life beyond burnout where you have confidence peace of mind better relationships and I know this is possible for you because it has been for me and my clients with a little bit of work and not a whole lot of time. You can be out of burnout and truly enjoying your life every single day. Check out my free on-demand master class "4 Steps to Overcome Burnout, Get Rid of Overwhelm and finally, Get your Peace of Mind Back". Link will be in the show notes. Check it out. You don't want to miss it.

So, I'm going to talk today about our perspective, the lens with which we see the world. And our lens, and our perspective, there's so important because they create how we experience our reality, how we experience our lives. And it just reminds me of playing. I used to play Super Nintendo, Jeopardy. I loved Jeopardy. And I memorize all the answers and one of the descriptions was rose-colored glasses. That was the answer. What are rose-colored glasses? I don't know. I don't know what the prompt was for that. I don't even think I understood what that meant at the time, because I was only maybe 10 years old or so 10 or 11. And now I understand rose-colored glasses and realize that it means, you know, putting a Rosy lens on things. So that gives you a little context for what we are going to talk about today. This is one of my favorite topics actually and it's come up in a few of my coaching sessions and I thought you would find it useful or I knew you would find it useful.

So, lenses are how we see the world, how our lives are unfolding, how we experience our lives. And when we empower ourselves to control our lens to change our lens, to work on our mindset, we increase our peace of mind, we have more energy and therefore we're able to overcome exhaustion and burnout. One of the key components of burnout High-achieving moms like ourselves is really being in the thick of it. Where let's say you have young children, you've got a high-power career. There's so much going on. It is very easy to default to being overwhelmed and exhausted. If you let yourself drown in it and most people do. However, if we can start seeing our lives today from the following lenses has it becomes so much easier. So, I'm going to give you two specific lenses, you can use in your day-to-day life that will shift your perspective to really keep things in perspective, have peace of mind and not have that modus operandi. Where you feel like you're drowning, you're in the thick of it. You're in survival mode. No, there's no room for that. Here, we want to get out of survival mode. Okay. And into a better freaking life. All right, I have, I will tell you a little anecdote.

Oh, I have, you know, I have stressful situations going on all the time and a lot of people can be like, oh like I don't know how you do it. Like your life is must be so hard. This is hard and I don't, that's one thing I really don't enjoy people saying that to me, because I don't think it's helpful telling me that things are hard. But what I will tell you is that no matter what comes up in my life, I'm able to, I know I can, manage it. So, I don't stress out about impending stressors and I really use my lenses to make decisions and see things in a way where I have perspective. So, I don't get sucked into - narratives or adding extra layers of stress and suffering to what might already be a stressful situation. And that's why I'm teaching you how to do the same.

So here we go 2 lenses today, lens number one is my future self or your future self. It's my 80-year-old self. So, ask yourself what your 18-year-old self would do or what that 80-year-old self would have to say about any given situation and this immediately gives perspective and maturity to a situation, right? Because we're so busy thinking that we have forever to live and you know, we're in the thick of trying to make money and trying to rear our kid. Feed them. Keep them alive, all those things and it's just easy to get lost in the day-to-day rot, the to-do lists and allow all of that to make us miserable. So, try this 80-year-old lens to Any Given put it on any given situation and see how it feels. I'm going to give you a personal example of my own my baby was sick recently and my au pair who so wonderful, God lover. She Had just started with me and I was new to my au pair being my backup child care, which of course, that's why she's there and I had patients to see that day. Now, I wasn't sure if I wanted to take my daughter into the pediatrician yet so, you know that, but I had a lot going on and I was trying to manage, you know, my Au pairs hours properly, meanwhile, take care of my daughter. And I'm sure you can imagine this exact scenario, right? You have definitely been there at one time or another.

And again people often say about these situations it's so hard which okay. Yeah it's not easy, right? But I took my eight-year-old lens and I knew that this time in my life isn't coming back. I'm grateful for the back of childcare and also, I was forced in a way to spend extra time with my daughter snuggling and cuddling reading her stories. And I was so grateful for that and it was lovely. And that way I mean it wasn't lovely that she was sick, but it was a gift of getting extra time with her. Okay. And so that is the eight-year-old lens because when we say, oh, it's so hard, not only is that even whether it's true or not, that's a moment isn't helpful, right? And it makes us feel even more tired. So, we add to our own exhaustion. What is the point about? We're just making things worse for ourselves, so I'm just trying to show you if you're not aware that, this is what's going on. Like just be aware of when you're doing these things and catch yourself in playing into the negative, narratives, or hard it is, or how exhausted you are. Because the more we keep saying that to ourselves, the more, we really feel it, even more and more, because these small things may seem innocuous, but they are contributing to your own sustenance sense of exhaustion and burnout. So, I knew of course that this day was going to come and go the one with my daughter, being sick and everything would be. Okay, right. And it's just a part of being a working parent is, it is what it is.

It happens to everyone and I knew that, you know, I had a new few thing to juggle including my new au pair, who is a huge blessing and it was fine before I could stress. I had the wherewithal, the awareness to ask what my eight-year-old Prianka self would say. And she would say life is large and long. The stay is going to pass. You'll figure. Figure it out. Just like you always have just like you always will enjoy the extra time with your daughter time and life are precious. And that's exactly what I did.

But do you see how with this lens? This shift and shift impacted my perspective and therefore, impacted my day and ultimately, ultimately my life. It gave me a sense of Peace. It gave me gratitude, so I wasn't contributing to my own sense of tired, stress, exhaustion. Okay. I'm going to challenge you here and challenge you to commit to asking yourself, what your eight-year-old self would say, in any big decision that comes up. We are not certain. Or when you're stressed, she's older. She's wiser, she's calmer and by taking her advice, you will be wiser and calmer too, see how I did that. Try it and let try this lens on for size and let me know how It goes message me @doctorprianca on Instagram. My name is, prianca, not the traditional, Indian spelling of Priyanka with the "Y" and the "K", just just FYI. Now the second lens I'm going to discuss is the one of the persons who loves you. The lens of self-love and self-love gets talked about a lot and that's because it is a key component of peace of mind ending exhaustion. Ending burnout. Self-love is actually one component of a pillar in my program called self-empowerment because it's so important in this work. And really, I know for a lot of people depending on their background, depending on their childhoods, self-love is a real stretch, but I think as mother's we know how we love our own children and we love them unconditionally, right? And so, taking how we love our children and transposing that onto ourselves.

For example, what would you do if you loved yourself? What would you tell your child to do in this situation, right? Because once you pretend to love yourself, and in this case, really fake it till you make it really ask yourself questions. What would I do if and you can put the lens of what you would want your child to do. And that really helps you in making difficult decisions. It really increases your sense of clarity and I have a client story that I've mentioned I believe before, but a female physician was in a very tough situation relationship with her spouse. Who is also a physician, they had two small children and he was verbally and mainly verbally but sometimes physically abusive towards her and she put up with that because she didn't believe in divorce and she really wanted to stay married.

So, she tolerated behavior that she told me that she'd even recognize who she was anymore, that she was surprised that she would tolerate such disrespect and it was not a good example for her children and we really started working on Self-love and through her work with me on loving herself. She eventually asked herself. What would Ido if I love myself, if I love myself, what I keep putting myself In. harms way, would I keep being here, getting hurt, mentally and physically, and once she actually truly loved herself, she decided to physically get away from him and she moved out. So that is the power of self-love. And I'm not saying that you have to have such an extreme situation, whatsoever, okay? Self-love can be as simple as if I love myself. What would I say to taking on an extra call weekend? And if I love myself, I would say no. So, you say no similar to last week's episode when we talk about boundaries, but it's a similar concept, where you really treat yourself with love and care. You treat yourself with kindness, you have a kind of voice to yourself, and I know this might sound corny, because, when I first started, and learning about these Concepts and practicing them. They felt lame to me. I'm being honest about that. But with time, I learn that pretending even or being aware of the mean voice in my head. The critical voice and not playing into it and really trying to give myself some compassion for being Human in my not best moments by imperfect moments. My mistakes that really created so much inner peace. Right? And, and that is really what we're craving. Inner peace is our ticket, out of burnout, right? So that's just something to keep in mind.

So, the next time you have a big decision, where maybe you're spinning and fusion, ask yourself, what would you do if you loved yourself? What would you tell your child to do? Put the self-love lens on it and believe me, you will get so much clarity so quickly, you're going to have peace of mind. And a lot faster than anything, you've probably tried before and I know you've I'm guessing right? I don't know, but I'm guessing you've tried yoga, therapy, self-help books, books on tape. Maybe you have a long stack of books on your bookshelf that you want to read and you just haven't gotten to it, am I right? Or am I right? But these methods will get you the results. The peace of mind that you want that, you've been craving, try these things, let me know how it goes. You can find me @doctorprianca on Instagram and really shoot me a message. I would love to hear about how this is helping you, and if you want to dive even deeper, check out my free on-demand masterclass, watch it anytime you want. It's about 40 minutes for steps to overcome burnout, get rid of overwhelm and finally, get your peace of mind back. Link is in the show notes. Thanks for tuning in and I will talk to you next week.