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Wake Up Call
Wake Up Call episodes
- 068: Embracing Seasons In Your Life & Work for Peace Over Productivity with Jessica Lackey
When you hear the familiar “whoosh” or “ding” of a notification on your phone from an email or Slack message, do you get a hit of dread and a sense of urgency? You are definitely not alone. If you’re struggling with a constant need to be productive and on-call all the time, this is the episode for you! Our guest, Jessica Lackey, is here to talk us through the concept of intentional seasons of work and rest in our lives so we can prioritize peace over productivity when life calls for it (which is whenever you want!).
Jessica Lackey is a Feminist Strategy and Operations Coach and Consultant for soul-centered entrepreneurs and small businesses. She combines her deep experience in strategy consulting, Fortune 500 operations leadership, and a coaching and somatics practice to radically transform you and your business. She offers group programs, 1:1 consulting, and Fractional COO services. Jessica is an ACC Certified Coach and has an MBA from Harvard Business School. She can be reached at https://www.jessicalackey.com/.
Connect with Jessica:
- Website
- Radical Strategy Sundays Newsletter
- Instagram
- LinkedIn
- Twitter
Resources mentioned:
- Listen to Episode 42: Surprising Signs of Burnout & the Habits You Need to Prevent It with Jessica Lackey
- Stolen Focus by Johann Hari
- Four Thousand Weeks: Time Management for Mortals by Oliver Burkeman
Some key takeaways from our conversation are:
- The need and drive to be productive isn’t just personal or individual. It’s deeply embedded into our social systems that productivity is where our value comes from, and that rest doesn’t need to be a priority. It’s not just you!
- Set boundaries around email and when you’ll be checking it. Let people know they can call you if it’s an emergency. If it appears constant, urgent communication is mandatory in your job or career, consider making a switch for your well-being.
- So many industries are examples for us to learn about seasons of activity vs. rest. Athletes don’t train at a high level all year round. They train to prepare to compete, and then they have an off season of conditioning and rest. Our own lives can benefit from the same intentional seasons.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
36 min - 067: Healing Through Pranayama Breathwork with Carianna Hebert
We all know taking a few deep breaths can help us calm down when we’re feeling anxious, but do you know about the healing power of Pranayama breathwork? In this episode, Carianna Hebert walks us through the basics of breathwork, including what it is, how it sounds and feels, and the transformative power of this practice. If you’re curious about exploring breathwork for its therapeutic benefits, this is the episode for you!
Carianna Hebert, PCC, RYT is a certified coach, teacher, healer, artist, athlete, storyteller and entrepreneur. A former Emmy-award winning producer with the NFL, Cari transformed her passion for stories into a lifestyle of empowering others to out-create the narratives of the past and be more themselves in life and in business. A supporter of startup ecosystems, Cari serves as a leadership coach for conscious brands looking to build without burnout. She also serves her clients to heal the past and break karmic patterns through 1:1 breathwork healing sessions and meditation. Cari is trained in Pranayama breathwork, an active breathing meditation designed to clear stuck energy and restore the body to equilibrium.
Connect with Carianna!
- Book a 1:1 Breathwork Healing Session
- LinkedIn
- Instagram
Some key takeaways on breathwork are:
- Breathwork is an active healing meditation that involves intentional inhaling and exhaling. It can be used for trauma healing, energy management, and creative recovery.
- If you have anxiety, you might notice you experience shallow breathing often, which is one of our body’s ways of avoiding certain feelings. Deep breathing brings those feelings to the surface, which is so crucial for healing.
- Breathwork can also bring up physical reactions to your emotions, and it’s important to pay attention to any resistance to those physical reactions. You might want to cry, scream, or laugh, and any and all reactions are valid.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
30 min - 066: The Signs of High-Functioning Anxiety with Tati Garcia, LPC
Are you struggling with anxious thoughts, overwhelm, and overthinking, yet from the outside you’re seen as a hard working, high achieving, go-getter? High-functioning anxiety may be what’s driving you and it’s a one-way ticket to burnout.
In this week’s episode of the Wake Up Call podcast, Tati Garcia, a licensed professional counselor and coach, is sharing the signs of high-functioning anxiety, where it comes from, and how you can start working through the symptoms for more peace and self-compassion.
Tati Garcia is a Licensed Professional Counselor and coach specializing in high-functioning anxiety and the host of the podcast Calmly Coping. Her passion lies in guiding ambitious achievers to overcome anxiety and burnout so they can feel calmer from within and stop overthinking everything. Tati has thousands of hours of experience helping clients and uses evidence-based approaches including mindfulness, self-compassion, and positive psychology to help high-achievers make improvements in their mindset, self-care, and work-life balance.
Connect with Tati!
- Instagram
- Calmly Coping Podcast
- High-Functioning Anxiety Coaching
Some key learnings about high-functioning anxiety are:
- High-functioning anxiety can present itself in a variety of ways. You might be really harsh on yourself and not allow yourself to rest, feel fear of missing out on opportunities so you never say no, and put your own needs last to put others’ needs first.
- In school, you learn exactly what you need to do to get positive feedback and praise from your work and achievements. As adults with high-functioning anxiety, we don’t have that built-in feedback loop and chase it constantly with perfectionism and overworking.
- Check in often with how you’re feeling. Give yourself permission to rest, recharge, and say “no” to things that are going to drain your energy. Just taking small breaks throughout the day, enjoying your coffee in silence in the morning, or going for walks are a great start.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
32 min - 065: Are Fear and Comparison Driving Your Actions? Here’s How to Break the Cycle
If you find yourself rushing into action in response to an email, a social media post, or some sort of external stimuli, you might be letting fear or comparison take the driver’s seat. It’s a really easy cycle to get into, and in small doses these external factors can be good motivators. But if you find yourself in frantic reaction mode often, this episode has some tips and tools to help you pause and find more clarity so you can respond with ease.
Resources mentioned:
- The Feelings Wheel from the Calm app
Some key takeaways from this episode are:
- Pay attention to moments where you spring into action in response to an external stimulus (think: running to a workout class as soon as you see someone’s “perfect beach body” on Instagram).
- Before you act, pause and get curious about the feelings and motivations behind the action you’re about to take. Check out the feelings wheel from the Calm app and see if you can pinpoint specific feelings.
- Once you pinpoint the feeling, think about where that feeling might be coming from. What’s triggering you in this moment? Journal or meditate on it for just a few minutes and then make an empowered choice on what action you want to take next.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
19 min - 064: Setting Emotional Boundaries to Protect Your Energy
If you’re the first person to always jump in and help someone, even if they haven’t asked you to, and you’ve kind of built your identity around being the “fixer,” this is the episode for you. I’m sharing some recent thoughts I’ve had around setting emotional boundaries, which require us to say “no” to things that drain our emotional and mental energy and leave none for ourselves. If you’re constantly exhausted because you give everyone but yourself your precious emotional energy, this is the episode for you.
Some key takeaways on emotional boundaries:
- Write out a list of your core values and what’s most important to you. Get super clear on the words that describe how you want to feel and show up on a regular basis. If sharing your emotional energy is going to compromise your values at a given time, you need to say “no” and set that emotional boundary.
- Something we have to confront when setting emotional boundaries is that we don’t have full control over every situation, especially the actions of others. It’s a hard pill to swallow, but letting that go is an important boundary to set.
- If you relate to constantly feeling depleted and exhausted because you’re constantly giving your emotional energy to others instead of to yourself, you need stronger emotional boundaries. It’s crucial for your mental well being to do so.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
19 min - 063: Being Content With Your Life Does Not Mean You’re Settling
Do you feel content with your life, just the way it is today? If you’re not, you are definitely not alone. And if you are, you might feel strange saying so because somewhere along the line, being “content” became synonymous with “settling.” In this episode, I’m exploring what it means to constantly be striving for more rather than recognizing when we’re content, and what might be holding us back from feeling like we’re enough just as we are.
Some key takeaways on feeling more content:
- When we allow being “content” to be synonymous with “settling,” we’re operating under the assumption that we are never enough just as we are at any point. That simply isn’t true. You are enough even if you haven’t accomplished all your goals.
- Get quiet enough with yourself to really tune into your thoughts, what you have in your life, and your values. We spend so much time consuming and comparing that we rarely take stock of who we are and what we have long enough to feel good about it.
- Limit or eliminate distractions that are keeping you from being in touch with your own thoughts and beliefs about what “enough” is. This might be social media, watching TV, or even certain people that cause you to doubt yourself.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
15 min - 062: The Gap of Disbelief | How to Achieve Your Goals Even When Self-Doubt Gets In the Way
Do you have a goal for your life, or your business, or your career, that feels so far away from you that it almost feels impossible to reach? Maybe you want to reach a certain revenue goal, but it feels impossible because you’ve been stuck at your current income for years. Or maybe you want to run a half marathon, but a 5K is a struggle for you right now. That big goal we’ve never reached before can feel impossible when we’re looking at the gap of disbelief. In this episode, I’m sharing how to overcome that gap so you don’t give up on yourself and your biggest dreams.
Resources mentioned:
- Listen to Episode 56: You Can Still Experience Burnout Doing What You Love
Some key takeaways on crossing the gap of disbelief:
- Stay focused and clear on your goal. When you reach the gap of disbelief, you might feel the urge to turn around and abandon your goal, retreating back to what’s comfortable. Don’t do it! You owe it to yourself to keep moving forward and fix your eyes on the prize.
- Be consistent. It can be really discouraging when we’re working really hard and taking all the right actions, but we still haven’t reached the goals. Especially if you’ve been at it for years, it’s easy to want to give up. Slow and steady work can have huge rewards in the long run. Keep at it.
- Pay attention to the negative self-talk that’s coming up for you. Instead of letting them in and agreeing with them, simply listen to the thoughts, and take them as evidence of the mental clutter you need to clean up before you move forward.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
22 min - 061: Tools for Calming Yourself Down From an Anxious State
We’ve all experienced times when we’ve suddenly felt an onslaught of overwhelming and racing thoughts that feel so tangible they make you dizzy, lightheaded, and unable to breathe. In this episode, I’m sharing my toolkit of exercises that can be done wherever and whenever stress strikes you so you can calm yourself down and pull yourself back into the present moment.
Need help creating a plan to manage the stress in your daily life and routines? Send me a DM on Instagram to learn more about my 12-week 1:1 coaching program.
A few tactics for calming yourself down when you’re stressed are:
- Focus on taking the right kinds of breaths. Our breathing can get shallow and quick when we’re anxious and overwhelmed, so focus on taking deep breaths where you can feel your belly expand as you inhale.
- Human touch can be very powerful for calming us down. If you’re overwhelmed, place your hand on your chest and start talking to yourself with reassuring words like “it’s going to be okay,” “I’m safe,” or “you’ve got this and you can get through it.” You can say these words in your head, but hearing your own voice can really calm you down.
- Notice the environment around you and call out what you’re seeing, feeling, hearing, and smelling. This pulls you out of your head of racing thoughts and into your environment and the present moment.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
18 min - 060: Surprising Signs That You’re Living Out of Alignment
When I was at the height of my anxiety and burnout, I had a great-on-paper life, so it was really difficult to recognize that something wasn’t right. There were several signs that I was out of alignment, and in this episode I’m sharing all the signs and symptoms that might be telling you the same. If you’ve been feeling off but can’t quite put your finger on why, this is the episode for you.
If you need help creating some routines that implement things you love to do, as well as some necessary self-care, into your week, send me a DM on Instagram about my 12-week coaching program. This 1:1 program is designed to carve out one hour per week for you to get clarity on where you’re out of alignment and how to get back into it. I work with busy, overwhelmed women, so the actionable takeaways each week are tiny and attainable goals you can add into your currently hectic schedule. I can’t wait to connect with you!
Some signs you may be out of alignment are:
- Because we live in a culture that prioritizes productivity over well-being, you may have accepted that you’ll always be in a constant state of burnout and overwhelm. Being easily irritated, fatigued, and unmotivated are all signs of burnout and they don’t have to be the norm.
- Seeking external validation or pleasure are both signs that you’re out of alignment. If you need constant reassurance from those around you in order to feel content, or if you’re frequently numbing out with content consumption or alcohol, you may be living out of alignment with yourself.
- If you are living for the weekends and spend your weekend avoiding any and all feelings about the upcoming week, it means you’re missing elements of things you love in your day-to-day routines.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
17 min - 059: What I Wish I’d Known at the Height of My Anxiety and Burnout
Since I started taking on clients again, I’ve been doing a lot of reflection on what I wish I’d known when I was going through the height of my anxiety and burnout. When you’re in the thick of it, it’s really difficult to gain the perspective needed to understand how to care for yourself and change some of the behavioral patterns that are keeping you stuck. In this episode, I’m sharing all the things I wish I had understood then to hopefully help you have that perspective in this season.
Do you need some support with navigating a season of burnout and setting up habits to prevent it in the future? Send me a DM over on Instagram to learn more about my 12-week coaching program!
Resources mentioned:
- Grab Life By the Goals Podcast with Lauren Widrick
Some things I wish I’d know when I was at my most anxious point:
- Your mind cannot overpower your physical symptoms when it comes to chronic stress. You can’t “think” yourself into a relaxed state, and your body is keeping score of the anxious thoughts and feelings you’re having. Rest, pull in fresh air with deep breaths, move your body, and take care of yourself during anxious moments.
- You can’t fix people or take their problems away. If other people’s hurt or hardships are making you feel anxious or worried, it’s still not your responsibility to try to fix their pain. That person is capable of solving their problems and you depleting yourself won’t allow you to be supportive to them through their struggles.
- Pay attention to patterns of perfectionism, people pleasing, and overall trying to fix and control everything around you. A lot of times we write these off as just being a part of our personality, but if you look a little closer you might find that these behaviors pop up when we’re going through seasons of increased anxiety.
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits, and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” that their good-on-paper life wasn’t lighting them up, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!
Connect with Me!
- Instagram - https://www.instagram.com/aliciadhopkins/
- Facebook - https://www.facebook.com/adhcoaching
- YouTube - https://www.youtube.com/channel/UCDMmJ6FMblDyWoC_Day1zlg
29 min
About Wake Up Call
From the publisher's feed
Welcome to the Wake Up Call Podcast with Alicia Hopkins (that’s me!). My goal in this podcast is to share valuable and actionable tips on what I call the “Core Four” - mindfulness, movement, habits,…
and growth - so you can build a life that feels true to you. I will be interviewing people who have had a “wake up call” - their good on the outside life wasn’t working anymore, and what they did to change that. Join us every week for a new episode of the Wake Up Call Podcast with Alicia Hopkins!