Wellness Solutions

On this latest episode I chat to Jade Warne about parental burnout, the challenges and demands of parenting and running a business. Parenting is such is a hard, demanding role, often without built-in breaks, which is recipe for burnout.
Jade is a photographer, videographer, digital marketer and the lady behind Hipster Mum Social!She has 3 children (2, 6, 12) and has built a six-figure business as a solopreneur over the last 6 years.These days her regular clients include Business Chicks, Clarins, Modibodi and countless women in business who she supports with natural, flattering photos & videos to supercharge their brand online.More recently she’s been sharing her social know-how through her Instagram account @hipstermumsocial (29.7K) - where she has become known for her practical tips and the authentic way she shares her knowledge.
On this episode:

• We discuss how during this COVID-19 pandemic, parents are especially stressed. They are navigating multiple demands, often with limited support and breaks. It’s the perfect storm for Parental Burnout;
• Jade shares her burnout experience and what she has found helpful;
• We discuss some additional tips that may help parents feeling burnout, including self - compassion unfollow accounts that don’t support how you want to feel, connecting and sharing our experience with others, and get medical or other help.

Full episode notes here: https://www.coachuwellness.com.au/podcast/ .You find out more about Jane here: https://www.jadewarne.com/ and on instagram: https://www.instagram.com/hipstermumsocial/
Interested in exploring Mary’s new book - Finding Your Well-BEing - https://www.coachuwellness.com.au/book/
Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

LinkedIn Coachuwellness Mary Mangos

On this latest episode I talk about your brain on burnout and 10 things that can fill your energy bucket and prevent burnout. It covers:

• What is burnout?
• What causes burnout?
• Signs and symptoms.
• How burnout affects your brain.
• 10 things that can fill your energy bucket and prevent burnout.

Full episode notes here: https://www.coachuwellness.com.au/podcast/ .
Meditations to explore here: https://www.coachuwellness.com.au/meditations/ .
Free resource to support your wellbeing and prevent burnout – Chapter 2 – Find your energy zen: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-news .

Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellness.
For further information – https://www.coachuwellness.com.au/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

LinkedIn Coachuwellness Mary Mangos

This episode is all about how to cultivate a mind that cannot let go of attachments to our current or past experiences or pre-judgements or expectations. To support you to feel that you can deal openly and flow fully with situations, things or people. To be free of the past and unattached to the future. Feeling peaceful and with clarity to support your energy.
Would you like your mind to be open and free? Would you like you like a recharge or energy boost? Well how can we do this? By cultivating our Curiosity.
Curiosity is pervasive in our lives. We spend a lot of our time seeking and consuming information, exploring social media, watching TV, listening to music, reading articles or books. Importantly it can be a fulfilling pathway to explore, engage in new experiences and build knowledge. Curiosity is also a character strength and in fact one of 5 that are most highly related to life satisfaction:hope (r = .53), zest (r = .52), gratitude (r = .43), curiosity (r = .39), and love (r = .35)

The immediate and long-term function of curiosity is to:

• seek out, explore, and immerse oneself in situations with potential for new information and/or experiences
• consistently act on curious feelings functions to expand knowledge, build competencies, strengthen social relationships, and increase intellectual and creative capacities

Curiosity through mindfulness supports us towards–

• ongoing self- discovery
• an open, curious approach with others
• a better understanding of others consistently
• effective responses when having curious feelings
• expanding our knowledge
• building competencies
• strengthening social relationships
• increasing intellectual and creative capacities

Francesca Gino at Harvard Business School points to several surprisingly practical benefits for business: Curiosity improves decision making because it reduces our susceptibility to stereotypes and to confirmation bias; it fuels employee engagement and collaboration; and it fortifies organisational resilience by prompting creative problem solving in the face of uncertainty and pressure. In short, curiosity boosts business performance.https://www.hbs.edu/faculty/Pages/item.aspx?num=54913
The way forward is…
Taking a mindful approach to our curiosity.
Mindfulness is the paying attention in the present moment without judgment. When we communicate with curiosity, we create safety in our discussions and a climate of discovery. It involves connecting openly with yourself first. How do you interpret your experience and the world around you? When we become mindful and are in the moment, we start to increase our awareness about our curiosity and what choices and actions we can take.

Practices that Cultivate Curiosity
Meditation for Developing a Beginner’s Mind:Meditations can help us to develop a Beginner’s Mind. When our mind is open and free, we are also willing to learn. Even relationships that are well established can be seen through a mindful lens that is free from views, advice and perspective. Without views, we listen more deeply and understand more clearly.

• A beginner’s mind

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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In this episode, I focus on how to improve your energy and wellbeing using a meditation. Meditation is important for our energy and general wellbeing.
For me it is a daily lifestyle essential. I meditate daily.
Here is the link to some mind- blowing science around meditation that you can explore:https://www.scienceofpeople.com/meditation-benefits/
Mindfulness meditation involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.
On this episode I also share a meditation that I created, for your daily use, to renew your energy, relax your mind and body through a body scan, soothing music and affirmations. It can be helpful if you are feeling overwhelmed, burnt out or fatigued.
Try practicing with this meditation over a week and then reflect on what impact it had on you and how you feel. I hope it improves your energy and wellbeing.
Thanks for listening! Mary.
Sign up now to access our latest news, free resources and specials for subscribers: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-news
For further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

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This episode is all about how to improve your energy and use affirmations.
I talk about energy, burnout and some of the symptoms https://medium.com/@teamblind/this-past-february-a-blind-survey-concluded-that-nearly-61-percent-of-professionals-are-burnt-out-c6ede02dfde7I also discuss the energy symptoms to pay attention to.
I share 2 energy tips:1: Take a social media and technology break for a dayOne reason you may want to consider this is if you notice your energy draining further. Also if you feel that you are being taken out of the now more often.Take time off from social media and technology, to create moments of renewal. It may improve your overall mood, health and increase your mindfulness. Some report they feel happier, more productive and less stressed. Start with reducing your use by an hour and work towards taking a day off.
2: Affirmations – positive statements used to increase your positive thoughts and set an intention for you day; they can help you change unhelpful self talk. It can be helpful to shift our perception, lower our rumination and stress.Try a daily affirmation to support your wellbeing through positive statements. Once a day, say out loud:

• I honour my boundaries that support me
• I express my needs
• I focus on what I can control
• I am calm
• All is well

Feedback from the Beyond Burnout Program

• “The course was incredible and it is sad that it's come to an end.”
• “I can honestly say... Every day brought me a sense of.. Being”
• “All the daily tips were easy to either introduce or to work on more in my day-to-day life.”

The beyond burnout course is going evergreen in August. It will give you control over when it is best for you start and explore. Stay tuned! Sign up now and be the first to get details:https://mailchi.mp/09a42f55d160/beyond-burnout
Thanks for listening! Mary.
For further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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On this episode, I get personal and share my burnout story, including:
• my article in medium: https://mary-coachuwellness.medium.com/• how my work impacted me last year and led to my burnout• what are the options if you cannot take a long extended break• my stage 2 experience• what actions am I taking - seeking support with work and at home; renewal practices; exercise; nutrition;
It is possible to improve your burnout experience and your energy. If you would like to explore how, check out my…
Beyond Burnout Program includes:
Daily email tips for 28 days (from June 1, 2021) to support your energy, clarity and calm.
At the end of this period you will also receive a summary of all 28 tips
Access to 3 courses for 12 weeks with engaging course content that can support you: To renew your energy, enhance your mindfulness and feel more grateful.Each course has videos, downloads and practical activities to support your journey. Content is science backed, engaging, helpful, to make a positive difference for you.
Here are the program sign up details:
https://coachuwellness.learnworlds.com/bundle/thrive-series-bundle

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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LinkedIn Coachuwellness Mary Mangos

Today I am excited to talk to a very special guest that is back again sharing her wisdom:
Dr Jenny (Jing Wen) Liu, Ph.D., is a Postdoctoral Associate, Department of Psychiatry, Schulich School of medicine and dentistry, western university.Jenny also holds appointments at Ryerson University and Toronto Western Hospital, Krembil Research Institute, University Health Network Dr. Liu’s background is in psychological science, and her scholarship activities bridge research in stress and resilience with community-based applications. She has collaborated with industry partners, community agencies, and mental health organizations, serving in the roles of Director of Research, Consultant, and Fellow. She is the creator and lead author of the Multi-System Model of Resilience (MSMR), which was developed into a mobile application (https://www.msmrtool.com/). The model and tool are currently used in several multi-year projects around the world.
In this episode, Jenny shares how her life is going in Toronto as they experience a challenging third wave of the Pandemic.“Thriving is not what we are aiming for. We are just doing the best we can. To find moments of peace, of sweetness that we can hang on to and our sense of self.”Dr. Liu shared some of the practices that she is focused on to find her inner peace, calm and clarity.

• Perspective taking and adjusting expectations and awareness
• Self-compassion
• How to be there for loved ones
• Signs of compassion fatigue
• Boundary setting examples
• How to decompress
• The importance of adjusting expectations
• How to use social media to amplify our moments of joy
• Be aware of comparison and keeping up with others
• It is okay if you don’t feel resilient

Finally, let’s listen to ourselves, let’s listen to our needs. Let’s be more mindful about how we are doing to take care ourselves and can be there for others. It starts with ourselves.
Jenny and I hope you enjoyed our conversation and that it inspires you to find ways to take care of yourself during these uncertain times.

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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I am Mary Mangos, Founder of Coachuwellness. I live in Melbourne Australia. I am a Psychologist, Coach, Author and online course creator.
I am excited to relaunch this series as your host and I want to share a little bit about me to show how I got here.
I grew up as a daughter of immigrant parents, we experienced challenges like many immigrants. For me there was much joy but also a very strong belief that was reinforced that perhaps we did not belong. That perhaps one day we would told we must leave.
I definitely took in that fear and the beautiful worrier that I was, was always on alert. I was not aware of the lens that I now viewed myself and the world around me until my Psychology studies at university. I also grew up watching my parents work so hard and not appreciating the importance of rest and energy management.
Whilst I dabbled with yoga and meditation, but I had not yet started to commit to it in any consistent way.
It wasn’t until my 30s that and 40s that I felt inspired by Positive Psychology research and Mindfulness programs. I began to integrate meditation and gratitude practices in my day.
They have had incredible positive impact on my positivity, my joy, my sense of calm and clarity.
During that time, I expanded my wellness vision and practices. I now have a clear mission and for ME a practice that supports it:
My mission is to inspire and change lives towards more clarity, happiness and peace. And that includes my life too!
Please keep listening as I share wisdom, tips and science backed practices. I have some exciting interviews planned with experts and inspirational people, to inspire you, and to achieve your vision for a thriving and flourishing life.I am excited to take you an educational and inspirational journey.
Thanks for listening! Mary.
Sign up now to access our latest news, free resources and specials for her subscribers: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-news
For further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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Quote: “For a new year to bring you something new, make a move, like a butterfly tearing it’s cocoon” Mehmet Murat Ildan
On this episode, I am going solo as Danny enjoys some well-deserved time off. I share some of my top 5 new year resolutions as we begin 2021.
Where do you start? I recommend reflecting first on the year you had and survived is so important. You are already so amazingly resilient and we are tapping into this as we reflect and plan for 2021.
What should you reflect on?
Think about what would you want to continue to do, do more of or do differently.
Here is some inspiration from my plans for 2021:
Starting with do differently:1. I want to take more breaks from work even if I am just staying at home that’s okay. I found myself in 2020 feeling like I should be so grateful for the work I had to support others and I kept going. Guess how that turned out? Very tired and not sustainable. I know it will take a while to get over the fatigue I am feeling so I plan to take some days off every 6 weeks for the first 5 months and I will reassess after that. That for me means no clients and no answering emails.
Do more of:2. Exercise. For me exercise is an essential for my physical and mental wellbeing. As someone who has suffered from mental health issues in the past and who lives with chronic pain I cannot afford not to. However, like most of us I did not do this enough. I am committing to moving every day and going to the gym 3 times a week.3. Travel, even if it only by car and visiting local destinations. Especially being by the beach is my happy place and I need to prioritise doing more of this for my wellbeing. Combining this with catching up with special and dear friends is also a double bonus. We know how important it is to connect with those that you love.
Continue to do:4. Mediate daily - I discovered meditation when I was at University but I always struggled with it. It was only when I accepted the struggle and made it work for me that I found the love for meditation. By that I mean, if I was listening to a meditation and I wanted to stop I did. I started with only a few minutes and I now practice for a minimum of 10 minutes a day. Starting each day with this is what keeps me centered. It is what gives me clarity and calm.5. Connect with gratitude. I love to do this after meditating but anytime of the day is great too. What are you grateful for? Focusing on this lifts my emotions. Shout out to Danny Blackford, on leave at the moment. I am very grateful for you being my partner on this podcast and even during the challenging times always making me smile. He is not afraid to say no and that is something I would like to do more of too! Thanks Danny.
I hope this episode has inspired you to prioritise what matters to you, to take care of yourself. Be kind to yourself and remember that change is not easy. When you create your list, focus on one area at a time. Remember that relapse is normal. You are not failing as that is part of creating change. Do the things that support your wellbeing your happiness.
Best wishes and stay safe everyone.
Mary Mangoshttps://www.coachuwellness.com.au/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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Quote ““Resilience is more available to people curious about their own line of thinking and behaving,” Brene BrownResilience is such an important area right now. In the midst of our global pandemic, global tensions, or even holiday stress, our resilience is so very important. On this podcast we had a very special guest with us, Dr Jenny Liu.Jenny (Jing Wen) Liu, Ph.D., is a Postdoctoral Research Fellow in Psychiatry at the Toronto Western Hospital-Krembil Research Institute, University Health Network, and a Postdoctoral Fellow within Urban Health Equity Research at the Daphne Cockwell School of Nursing, Ryerson University. She is also an elected board member of the Society for the Study of Psychiatry and Culture, an international organisation devoted to fostering cultural aspects of mental health and illness. Dr. Liu’s background is in psychological science, and her scholarship activities bridge research in stress and resilience with community-based applications. She has collaborated with industry partners, community agencies, and mental health organizations, serving in the roles of Director of Research, Consultant, and Fellow. She is the creator and lead author of the Multi-System Model of Resilience (MSMR), which was developed into a mobile application (https://www.msmrtool.com/). The model and tool are currently used in several multi-year projects around the world.On this episode:

• Dr. Liu shared how her interest in resilience developed, sharing her experience with workplace harassment and the impact it had on her. It was after sharing and getting support, she realised that her resilience manifested in the way she interacted with the supports around her
• Resilience is not just rooted within the person - more than just the individual / mindset
• Definition of Resilience: “An evolving capacity to respond to emerging challenges”
• The capacity evolves because we can source that capacity not just within ourselves
• The inequity in our society may results in differences in options to support staff with resilience
• The good news – because resilience comes from different places it is not restricted to just within your workplace
• We can reduce absenteeism and presenteeism by improving resilience
• Resilient people can be more productive but that doesn’t always connect to productivity
• The Multi-System Model of Resilience was explained (MSMR)
• There are 3 systems: Internal (Health behaviours - managing emotions, healthy eating etc) resilience, coping (values, goals, skills and strategies) pursuits and external ( access to services / connection to community) resilience
• It is a multi – system approach to resilience because we have different needs:
• Essential (safety and security – health and wellness, life satisfaction, social security)
• Situational (unexpected challenges and adversities – your supports, how you deal with emotions and self-perception)
• Full potential living (achieving our full potential e.g. growth capacity, healthy reserves and social connectedness)
• MSMR has 9 domains (see below for a complete overview). An assessment can provide information on your strengths and opportunities across the essential, situational and actualisation areas
• What you might do as you explore your resilience
• Actions that can increase a sense of connection during covid
• What actions support so

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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