Let's Talk About Stress: Recent Episodes
Hannah Holden
We all experience stressful situations and yet most of us aren't comfortable talking about it! Join Hannah Holden, ex-Management Consultant turned wellbeing coach, as she explores this topic. Along with guests, we will dive into personal experiences, professional insights, scientific research and life hacks. Let's get comfortable talking about and managing our stress.
Bill Carson has such a wealth of experience in having difficult conversations with people about their wellbeing. He’s spent years volunteering on Australia’s Lifeline Volunteer service - thats the equivalent of the Samaritans in the UK. The callers he speaks to are in dire need of support and he has over 700 hours of experience taking those calls.
He also brings years of experience teaching managers and individuals within corporate settings on how to have these challenging mental health conversations.
In today’s episode wet alk about what to look out for, when and how to go about those conversations, why Bill is passionate about this topic. We talk about the stress response. The 3 layers of empathy and how to offer empathy to others without taking it all on yourself.
This episode is value-packed with actionable tips and Bill makes multiple references to other materials and research which will be valuable to you.
So get your pen and paper ready, here we go!
Bill Carson
Bill specialises in helping companies to implement psychosocial/psychological safety management into workplaces for mental health safety and performance wellbeing.
He provides training, coaching, awareness, strategy, resources, surveys & programs.
Bill clients repeatedly report that he is easy to work with and makes implementing mental health safety a seamless and gratifying experience.
Bill is also an author. He recently wrote 'SAFE Conversations for Work and Life' (available on Amazon). It's all about how to have mental health and wellbeing conversations. The book focuses on having these conversations in the workplace but much of this applies when having a wellbeing conversation with anyone in your life.
- Learn more about Bill's Workshops and Courses here: https://inspirelearning.au/workshops/
- Bill’s website: https://inspirelearning.au/
- Connect with Bill on LinkedIn:https://www.linkedin.com/in/bill-carson-4a645618/
- Or email Bill here: bill.carson@inspirelearning.com.au
How to access the first 2 chapters for free
- Get the first 2 chapters of Bill’s book here: https://inspirelearning.au/get-safe-conversations-for-work-and-life-book/
How to buy the book:
Buy the book here: https://inspirelearning.au/get-safe-conversations-for-work-and-life-book/
Hannah Holden
🔥 Stress & Burnout Alchemist 🔥
Helping Tech Professionals & Consultants Go from Burned-Out to Purpose-Fueled so You Can Be Impactful at Work, Present at Home, and Live with Purpose ✨
- Do you know your unique stress symptoms?! Learn more by downloading the My Stress Symptoms Checklist here: https://hannahholden.co.uk/stress_symptoms
- Not sure where to start in managing stress?! I recommend starting here by learning techniques to find calm in an instant: https://hannahholden.co.uk/essential
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
Neelu and I have been planning this conversation for probably a year and it was well worth the wait, I’m sure you’ll agree.
The main theme of the conversation is self-advocacy in other words speaking up for yourself. When you have ideas, when you present your work, when you need time off, when you need help,
Neelu gives us tips on how we can get better at this.
We talk about the connection between self-advocacy and burnout but also links to the success of organisations who need people to self-advocate in order to have a future-facing, innovative culture.
Neelu also explores the role of culture and cultural expectations in mental wellbeing, something we haven’t looked at in the podcast before.
She wasn’t always a big self-advocate and shares her journey to becoming her own best cheerleader which is really relatable.
About Neelu:
Neelu Kaur is an author, Speaker, exec leadership coach, and self-advocacy champion. She teaches us how to own and express our worth, leading to happier, healthier employees and more innovative and competitive organisations.
- Connect with Neelu on LinkedIn: https://www.linkedin.com/in/neelukaur/
- Connect with Neelu on Instagram: https://www.instagram.com/neelu.kaur/
- Find out more on her website here: https://www.neelukaur.com/
- Checkout Neelu's book here: https://www.amazon.co.uk/s?k=be+your+own+cheerleader&crid=2ZU801TVM6VC9&sprefix=be+your+own+cheerlead%2Caps%2C368&linkCode=ll2&tag=hannahholden-21&linkId=e5858fbc36ba0892d110a664d12118c8&language=en_GB&ref_=as_li_ss_tl
(NB: The commission Hannah earns from this link is invested in improving this podcast)
Ekotex:
- Hannah's favourite eco-friendly UK-based yoga equipment
- Here's the link: http://ekotexyoga.co.uk/discount/HHY10?redirect=%2F%3Fafmc%3DHHY10%26utm_campaign%3DHHY10%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate
- (NB: The commission Hannah earns from this link is invested in improving this podcast)
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Do you know your unique stress symptoms?! Learn more by downloading the My Stress Symptoms Checklist here: https://hannahholden.co.uk/stress_symptoms
- Not sure where to start in managing stress?! I recommend starting here by learning techniques to find calm in an instant: https://hannahholden.co.uk/essential
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
I am inviting you into a conversation unlike any other.
Yes, Susie and I talk about trauma but we do it in an experiential way.
It’s not a theoretical conversation punctuated with examples but a conversation between friends of how trauma shows up in the lives of clients and ourselves. You will learn what that looks like, what the consequences are, what you can do about it and more.
This conversation is about the human experience and is very relatable.
You are going to have lightbulb moments and have plenty of takeaways from this episode.
I hope you enjoy this episode and be prepared to rewind or re-listen to the entire episode because it’s packed full of goodness just for you…
About Susie:
Susie is an experienced trauma-informed coach and psychotherapist.
Susie has featured in loads of publications including The Guardian, The Independent, The Telegraph, Hello! Magazine., The Metro and more.
- Connect with Susie on LInkedIn: https://www.linkedin.com/in/susie-masterson
- Find out more on her website here: https://www.ultraliving.uk/
Ekotex:
- Hannah's favourite eco-friendly UK-based yoga equipment
- Here's the link: http://ekotexyoga.co.uk/discount/HHY10?redirect=%2F%3Fafmc%3DHHY10%26utm_campaign%3DHHY10%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate
- (NB: The commission Hannah earns from this link is invested in improving this podcast)
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Do you know your unique stress symptoms?! Learn more by downloading the My Stress Symptoms Checklist here: https://hannahholden.co.uk/stress_symptoms
- Not sure where to start in managing stress?! I recommend starting here by learning techniques to find calm in an instant: https://hannahholden.co.uk/essential
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
Today’s guest has faced more significant life challenges than the majority of us.
That includes experiences in childhood, surviving the Asian sunami and achieving remission after a stage 4 cancer diagnosis.
She believes that she survived all of this because she’s here for a greater purpose she’s here to make an impact on the world.
She now says and I’m quoting her here that “you can surf those waves of life. You can get the most out of life. You can experience more joy, more peace, more purpose than you’ve ever experienced before.”
She believes that every challenge is an opportunity for growth.
And she provocatively asks us “What if in your darkest hour you find your greatest strengths?”
Ani Naqvi is an inspiration who is now on a mission to empower over a quarter of a million leaders to have a positive impact on the world by living their lives with greater purpose, joy and mental freedom.
I’m sure you will be impacted by this conversation.
Recommended Further Reading:
NB: When you use these links to purchase from Amazon Hannah will receive a commission which she will invest in improving the Burnout Isn’t Necessary Podcast:
- Proof of Heaven, by Dr Eben Alexander
- Many Minds, Many Masters, by Dr Brian Weiss
About Ani Naqvi:
Ani Naqvi is a dedicated Executive Transformation Expert, specialising in supporting CEOs, Founders, and senior executives to increase their productivity tenfold while enhancing their self-care and well-being, ultimately reducing the risk of burnout.
For updates on Ani's book go here: https://mailchi.mp/ultimateresultsgroup/memoir.
Website: www.ultimateresultsgroup.com/
Instagram: @ani.naqvi
LinkedIn: Ani Naqvi
Facebook: Ultimate Results Group
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Do you know your unique stress symptoms?! Learn more by downloading the My Stress Symptoms Checklist here: https://hannahholden.co.uk/stress_symptoms
- Not sure where to start in managing stress?! I recommend starting here by learning techniques to find calm in an instant: https://hannahholden.co.uk/essential
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Today’s conversation is a juicy one. My guest Jenn Doheney goes deep into her personal burnout experience and what recovery looked like for her. Yoga played a pivotal role for her and we dive deeper than ever before into what she and I mean by the term “yoga”. We talk about yoga philosophy and it’s relevance to burnout prevention and recovery.
Jenn also has a corporate background and she is now an expert in designing employee wellbeing programmes so we also get stuck into the topic of wellbeing programmes for employees - what goes wrong and how to go beyond lip service when designing the wellbeing programme for your organisation.
I hope you enjoy the episode.
Ekotex:
- Hannah's favourite eco-friendly UK-based yoga equipment
- Here's the link: http://ekotexyoga.co.uk/discount/HHY10?redirect=%2F%3Fafmc%3DHHY10%26utm_campaign%3DHHY10%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate
- (NB: The commission Hannah earns from this link is invested in improving this podcast)
About Jenn:
Jennifer Doheney (Jenn) is the Founder of WELLOGA. A 4-year-old consulting company that builds bespoke well-being strategies and programs for corporate groups. Jennifer is the Director and Well-being strategist. They offer over 50 wellness services and have grown to a team of 24 speakers. Jenn has over 15 years of experience internationally as a corporate executive and has her own burnout recovery story that changed her life.
WELLOGA’s overall mission is to deliver real-life wellness tools and education to busy people. That could mean developing personally, professionally, combating workplace burnout or building stronger teams. Jenn believes everyone deserves to enjoy more moments in their lives.
Connect with Welloga and Jenn here:
- Website : https://www.welloga.space/
- Welloga on LinkedIn: https://www.linkedin.com/company/welloga/
- Jenn on LinkedIn: https://www.linkedin.com/in/jennifer-doheney-3a341612/
- Instagram: https://www.instagram.com/jennifer_doheney/
FREE Burnout Assessment & Time Management Training:
This self-led online course includes a burnout assessment AND "The Tired To-Do-List Junkie" (Mindful Time Management 1 hour self led Course)
- The value of this course is $59 USD.
- But listeners of this podcast get FREE access by using the code "SELFLOVE100 "
- Access the course here: https://www.welloga.net/the-mindful-to-do-list-1
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Do you know your unique stress symptoms?! Learn more by downloading the My Stress Symptoms Checklist here: https://hannahholden.co.uk/stress_symptoms
- Not sure where to start in managing stress?! I recommend starting here by learning techniques to find calm in an instant: https://hannahholden.co.uk/essential
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Sleep - we should be spending about ⅓ of our lives asleep!
And yet many of us struggle to get anywhere near that much sleep.
Lots of you have spoken to me about feeling tired but wired.
And then there’s this thing about being a night owl or a morning lark and Ive heard mixed opinions about whether that’s even a thing.
So I decided it was time to bring on a sleep expert to ask all about these things and that’s what this episode is all about - it’s a fascinating topic, I’m sure you’ll love this episode and have plenty of takeaways.
Ekotex:
- Hannah's favourite eco-friendly UK-based yoga equipment
- Here's the link: http://ekotexyoga.co.uk/discount/HHY10?redirect=%2F%3Fafmc%3DHHY10%26utm_campaign%3DHHY10%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate
- (NB: The commission Hannah earns from this link is invested in improving this podcast)
About Carolina:
Carolina is the Founder of the Primordial Sleep Lab.
She helps busy professionals achieve restful sleep and optimised health and wellness through ancestral knowledge, technology, and biohacking.
- Are you a night owl, morning lark or humming bird? Find your chronotype by taking Carolina’s quiz here: https://primordialhealth.outgrow.us/Chronotype
- Carolina’s website: www.primordialhealth.co.uk
- Connect with Carolina on LinkedIn here: https://www.linkedin.com/in/carolina-ramuski/
- Or email: carolina@primordialhealth.co.uk
Further Reading Recommendation:
- Why we sleep, by Matthew Walker: https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760?crid=200LI8UTL2UZJ&dib=eyJ2IjoiMSJ9.YrIHaa0WnDnp2QRuXJ_of710Lnyrz9k4ucY-NuXAY6e7UhDGgemY0SryvSFUCkxC2Ds3_Rg8hgb_tysYk8YB4dGKGFVAW5zzZQIbiCSisvpueV-uR_VAeXTQVTy9XzcXmERxO5yhM4uRiTm5ume_vPN07QwCGF6fV5pbbwDg10iPzGrZMZOB0T8NfdWqKtfdlhegk8VM8Nt5dBffjnBH80z_75LqoUDK-V9Suher6JJYt7p2eGuW2MD-QmLKvz3eMBsSLK_kVaPf2EdnEG11Rtp9Tbb816bvITtB98I_nDg.-mcY6PY-xZPpyu_sHRBKJT4sEW1wCzwIB8Pf2Ia_7_8&dib_tag=se&keywords=why+we+sleep+matthew+walker+paperback&qid=1717674775&sprefix=why+we+sleep+matthew+walker+%2Caps%2C78&sr=8-1&linkCode=ll1&tag=hannahholden-21&linkId=2fad2f7f9f148c956fab68145b168dc7&language=en_GB&ref_=as_li_ss_tl
- NB: When you use this link to purchase from Amazon Hannah will receive a commission which she will invest in improving the Burnout Isn’t Necessary Podcast
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Do you know your unique stress symptoms?! Learn more by downloading the My Stress Symptoms Checklist here: https://hannahholden.co.uk/stress_symptoms
- Not sure where to start in managing stress?! I recommend starting here by learning techniques to find calm in an instant: https://hannahholden.co.uk/essential
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Grab a cuppa and join Meiyoko and I for our intimate chat about:
- His burnout experience(s)
- How to know if you’re a people-pleaser and what that has to do with burnout
- Grief and it’s connection with burnout (and our personal experiences with it)
- The 1 thing you need to do if you’re at/ near burnout
About Meiyoko Taylor:
Meiyoko Taylor is an author, inspirational speaker, mental health advocate and Life Coach.
- “Are You A People Pleaser”? Take the Quiz! bit.ly/peoplepleaserquiz
- Want the first steps towards burnout recovery? Download Meiyoko’s Balance Manifesto free ebook here: https://meiyokotaylor.com/ebook-download/#
- Everything you could want to know (including his people pleasing quiz) is on Meiyoko’s website: https://meiyokotaylor.com/
- Connect with Meiyoko on LinkedIn: https://www.linkedin.com/in/meiyokotaylor/
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Find instant calm by downloading Hannah's Essential Toolkit: https://hannahholden.co.uk/essential
- Checkout your Stress Symptoms here: https://hannahholden.co.uk/stress_symptoms
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Today’s chat is all about success with Karen Mangia who is a real expert on Success creation.
We talk about:
- How she created success the hard way
- Her 8 year journey of recovering from a debilitating illness without missing a day of work
- Her insights into how we can create Success with Less
- And her beloved grandfather, Salvator
About Karen Mangia:
Karen is one of the most sought after keynote speakers in the world. She is The Wall Street Journal best selling author of 5 books and she's the host of the Success from Anywhere podcast. She has held senior positions in Cisco and Salesforce and is now the President and Chief Strategy officer for The Engineered Innovation Group.
Karen is passionate about tech and leads teams who are delivering the future.
Karen is also an Executive Coach working 1:1 with clients and runs group events too. Here's how to find out more:
- Buy Karen's latest book, Sundays with Salvator here: https://www.amazon.com/dp/B0CKYDSVWN
- Everything you could want to know is on Karen’s website: https://www.readsuccessfromanywhere.com/
- Connect with Karen on LinkedIn: https://www.linkedin.com/in/karenmangia/
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Find instant calm by downloading Hannah's Essential Toolkit: https://hannahholden.co.uk/essential
- Checkout your Stress Symptoms here: https://hannahholden.co.uk/stress_symptoms
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
In this episode Karen Hallsman and I talk about:
- Karen's personal experience of burnout
- How knowing your strengths can be a cornerstone to burnout recovery
- The connection between your greatest strengths and achilles heel
- Karen’s take on the body mind connection
- And more...
About Karen Hallsman:
Karen is a strengths-based burnout coach for high achieving women professionals.
- Here’s Karen’s download on finding your energisers and drainers: https://karenhallsmancoaching.lpages.co/energizer-drainer-worksheet/
- Here’s Karen’s website: https://www.karenhallsmancoaching.com/
- You can find Karen on LinkedIn at: https://www.linkedin.com/in/karenlhallsman/
- Find Karen on Instagram at: https://www.instagram.com/karenhallsmancoaching/
Other resources we talked about include:
- Here’s where you can find out more about the Clifton Strengths Assessment: https://www.gallup.com/cliftonstrengths/en/home.aspx
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Find instant calm by downloading Hannah's Essential Toolkit: https://hannahholden.co.uk/essential
- Checkout your Stress Symptoms here: https://hannahholden.co.uk/stress_symptoms
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Today we’re talking stress in the tech sector.
Join Kieran Gilmurray and Hannah Holden as they share their personal experiences of stress and burnout while working in tech roles.
We talk about why all too often we need a big wake-up call to realise the trouble we’re in with stress.
We explore the symptoms of stress and how you can spot stress earlier than the big wake-up call and how you can navigate the stressful and uncertain times we find ourselves in.
About Kieran Gilmurray:
Hi, I'm Kieran 👋 My and my teams mission is to help 100,000 businesses make a monumental impact on the world using digital technologies. Our work has generated over $200m dollars of value to date and changed the lives hundreds of people in ways they never thought possible. 🏆6x Global Tech Award Winner
🏆7x LinkedIn Top Voice 📕Author. 𝗖𝗼𝗻𝘁𝗮𝗰𝘁 𝗠𝗲.☎️ FREE introductory meeting: https://calendly.com/kierangilmurray/.... ✉️ Email: kieran@gilmurray.co.uk🌎 Visit our website: www.KieranGilmurray.com.📞 Call us: +𝟰𝟰 (𝟬) 𝟳𝟱𝟱𝟯𝟯 𝟴𝟮𝟱𝟴𝟭𝗙𝗼𝗿 𝗺𝗼𝗿𝗲 𝗶𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻.🦉 X: / kierangilmurray 📽 YouTube: / kierangilmurray 🥷 𝐅𝐑𝐄𝐄 newsletter - https://lnkd.in/eE7zuCxS
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Checkout your Stress Symptoms here: https://hannahholden.co.uk/stress_symptoms
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Meet Andrew Hartman, the first person I've met who lost his sense of smell and taste due to stress – the unique ways stress shows up for each of us never cease to amaze me!
After his wakeup call, Andrew found ways to revolutionise his relationship with time, allowing him to create more impact while experiencing peace. And get this, all while still being a Project Manager – now that's impressive!
Let's dive in; I'm sure you'll enjoy this conversation as much as I did.
Here's the My Stress Symptoms checklist that we talk about: https://hannahholden.co.uk/stress_symptoms
About Andrew Hartman:
Andrew is the founder of Time Boss and coaches leaders on how to become more productive but at the same time find more peace.
- Connect with Andrew on LinkedIn: https://www.linkedin.com/in/andrewhartman/
- Sign-up for the next masterclass and find out more about Andrew and Time Boss on the website: https://www.timeboss.us/
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Find instant calm by downloading Hannah's Essential Toolkit: https://hannahholden.co.uk/essential
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
In this episode Shona and I talk about:
- The toxic work environment she experienced after returning from maternity leave
- Her burnout symptoms which included her hands ceasing up and her feet feeling like they were on fire!
- A near-fatal cycling accident at a time she was tired, stressed out and trying to do-it-all
- A study that found a link between high stress levels and early menopause - corroborating Shona's own personal experience
- Shona's recovery and big goals that she's been hitting and continuing to set for herself
About Shona Hirons:
Shona helps women achieve a joyful menopause. And yes, you read correctly; a joyful menopause" really is possible!
- Join Shona's private Facebook group "The Joyful Menopause" here https://www.facebook.com/groups/1204789723300752
- Want to raise awareness of menopause in the workplace? Then book one of Shona's menopause workshops here: https://tr.ee/MJuh09oY7O
- Here's Shona's website: https://mindset-in-motion.co.uk/
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.
- Find instant calm by downloading Hannah's Essential Toolkit: https://hannahholden.co.uk/essential
- Checkout your Stress Symptoms here: https://hannahholden.co.uk/stress_symptoms
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: hannah@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Life threw a lot my way recently – from overwhelm to grief – and I'm sharing how a simple mind map transformed it all, just when I needed it most.
Tune in to discover how you can navigate those stormy moments too.
Ready to embrace the whirlwind? Let's go!
And remember to get my best tips and techniques to soothe your nervous system for when things are looking stormy in your world, you'll find it here:
https://hannahholden.co.uk/essential
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
- For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: info@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
John Menzies shares insights into his darkest days when he grappled with questions like:
- Why am I not happy when I've done all the things?
- What does happiness mean to me?
- What do I want?
He describes how he came to find clarity and answers to his questions and how that led the way in the transformation of his life.
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
-
For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
-
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: info@hannahholden.co.uk
Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
There are 3 pillars of Self-Esteem:
-
Self-worth
-
Self-belief
-
Assertion
In this episode Jo Watt and I are discussing these 3 pillars and how you can use self-esteem to save you from burnout. You will learn how to identify if you're in a toxic work environment, what self-esteem, the benefits of self-esteem and how to bolster your own self-esteem. Jo describes how adopting an assertive communication style helps to protect you but also boosts other's self-esteem and even improves the success of the business you're working in since a "diversity of opinion creates a robust business". Listen in to hear how you can become a "pebble in the ocean" creating your own ripple effect of self-esteem in those you meet.
Jo Watt: Jo has an unmatched dedication to driving positive change through talent acquisition. Jo fosters an environment that enables organizations to discover the perfect match for their requirements. Through their work at Art of Talent, Jo empowers businesses to surpass conventional limits and embrace a future where talent acquisition becomes a catalyst for transformative growth and achievement. Jo leads a conscious life and promotes self-love and the nurturing of a healthy self-esteem. This forms the foundation for professional efficacy and empowerment, equipping individuals with the necessary confidence, resilience, assertiveness, and self-awareness to navigate the complexities of the workplace, establish and attain goals, make well-informed decisions, and ultimately find fulfillment and success in their professional pursuits.
https://www.linkedin.com/in/jo-watt/
https://www.linkedin.com/company/artoftalentza/?originalSubdomain=za
https://artoftalent.co.za/
About Hannah Holden: Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/ Instagram: https://www.instagram.com/hannahholden.co.uk/ Email: info@hannahholden.co.uk
Resources:
- Jo recommended the book "The Six Pillars of Self-Esteem" by Nathanial Branden: https://www.amazon.co.uk/The-Six-Pillars-of-Self-Esteem/dp/B002SQ6AYO/ref=sr_1_1?keywords=6+pillars+of+self+esteem+nathaniel&qid=1690627687&sprefix=6+pillars+of+sel%2Caps%2C70&sr=8-1
Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Mindfulness is not for me because...
- I don't know how
- I tried it once and it didn't "work"
- I'm not into that spiritual stuff
- I can't clear my mind, it doesn't work for me
- I get restless and can't sit still that long
- I fall asleep
Mindfulness is a powerful tool in avoiding and recovering from burnout. There are 5 main obstacles that we have to overcome when practicing mindfulness. In this episode I cover the first 2, we look at the challenges and some solutions to overcome them.
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
-
For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
-
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: info@hannahholden.co.uk
Examples of Scientific research to helping avoid & recover from mindfulness (see also Episode 14 where I delve into mindfulness & the benefits more fully):
- Goodman MJ, Schorling JB. A mindfulness course decreases burnout and improves well-being among healthcare providers. Int J Psychiatry Med. 2012;43(2):119-28. doi: 10.2190/PM.43.2.b. PMID: 22849035.
- Green AA, Kinchen EV. The Effects of Mindfulness Meditation on Stress and Burnout in Nurses. J Holist Nurs. 2021 Dec;39(4):356-368. doi: 10.1177/08980101211015818. Epub 2021 May 17. Erratum in: J Holist Nurs. 2022 Sep;40(3):NP1-NP5. PMID: 33998935.
- Piatkowska, Jolanta Maria, "The Relationship between Mindfulness and Burnout among Master of Social Work Students" (2014). Dissertations and Theses. Paper 1962. https://doi.org/10.15760/etd.1961
Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Today Gaby Grzywacz and I are talking about Management Consultancies and burnout. Gaby shares her personal experience of burnout while in a big 4 consultancy. She now coaches consultants who are heading towards or recovering from burnout. She provides her insights and ideas about how consultancies could better prepare and support their people for the high-pressure world of consulting.
Gaby Grzywacz:
Gaby is a burnout prevention and recovery coach and trainer with a Big 4 tax background. As many others before her, she burnt out to a crisp, and by the time she became a Manager, she was ready to go. Gaby runs her own company, The Un-Specialist, helping individuals and companies make burning out an exception, not the rule.
LinkedIn: https://www.linkedin.com/in/gabrielaadagrzywacz/
Email: gaby@theunspecialist.com
Website: https://theunspecialist.com/
Instagram: https://www.instagram.com/gabytheunspecialist/
Tiktok: https://www.tiktok.com/@gabytheunspecialist
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
-
For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
-
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: info@hannahholden.co.uk
Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Mindfulness is not for me because...
- I don't know how
- I tried it once and it didn't "work"
- I'm not into that spiritual stuff
- I can't clear my mind, it doesn't work for me
- I get restless and can't sit still that long
- I fall asleep
Mindfulness is a powerful tool in avoiding and recovering from burnout. There are 5 main obstacles that we have to overcome when practicing mindfulness. In this episode I cover the first 2, we look at the challenges and some solutions to overcome them.
Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
You can’t think yourself calm: What happens when you tell yourself to calm down? Or better still when someone else tells you to calm down?
...
We can use our body to calm the mind and there are many ways to do this and that's what this episode is all about.
We talk about ways to hack the nervous system and how we can use the body to affect our mood and mental state. I share some of the scientific theory behind how this works and most importantly I give some hands-on experiences of this to try out as you listen.
Unlock your instant calm so that you can regain your focus, creatively solve problems and beat burnout. Get my free download that accompanies this episode here:
https://hannahholden.co.uk/essential
Other Episodes mentioned:
- Episode 2: Effective Ways to Process Stress
- Episode 11: What You Think Matters Because it Impacts Every Cell in Your Body. (The Bodymind Part 1)
- Episode 13: Instant Stress Relief (mini) - 8 min.
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can avoid and overcome burnout and get back to loving life.
- Unlock your inner calm with Hannah's Essential Toolkit for Management Consultants here: https://hannahholden.co.uk/essential
-
For more Hannah's website, other free resources & more: https://hannahholden.co.uk/links
-
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: info@hannahholden.co.uk
Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
What does burnout feel like?
What does burnout look like?
These are the questions I am answering in today’s mini episode. We’ve touched on these topics before but here are the key points condensed into just 10 minutes!
Other Episodes of this podcast I recommended during this episode:
- Episode 1 where I talk about my personal burnout experience
- Episode 6 where I talk about some of the symptoms that I experienced on the road towards burnout
- Episode 9 where Sam Robinson (consultant psychotherapist) and I talk about burnout, including the symptoms to look for and the phases of stress leading into burnout.
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
- For Hannah's free resources & more: https://hannahholden.co.uk/links
- Reboot from Burnout Programme: https://hannahholden.co.uk/rebootfromburnout
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: info@hannahholden.co.uk
Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
What is a High Performance Mindset? Reiner Kraft and I are discussing what it is and how to get it. Reiner shares his data-driven approach to mindfulness, using KPIs to monitor progress in cultivating a high performance mindset. If you like data and science then this episode is for you!
About Reiner Kraft:
Reiner is a seasoned technology leader, engineer, scientist, technical advisor, executive leadership coach, micronutrient expert, and teacher who shares transformative principles of presence, mind management, and biohacking using the latest science of epigenetics.
Connect with Reiner:
- The primary place to find Reiner's resources is here: https://linktr.ee/themindfulleader
- LinkedIn: http://linkedin.com/in/reiner & https://www.linkedin.com/company/themindfulleader/
- Instagram: https://www.instagram.com/themindfulleader/
- YouTube: https://youtube.com/@themindfulleader
- Podcast: https://themindfulleader.buzzsprout.com/
- Email: info@themindfulleader.net
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
- For all Hannah's resources and more: https://hannahholden.co.uk/links
- Reboot from Burnout Programme: https://hannahholden.co.uk/rebootfromburnout
- LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
- Instagram: https://www.instagram.com/hannahholden.co.uk/
- Email: info@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Anna Stando and I are back to talk about our personal experiences with gratitude.
We received such great feedback on our initial episode (#004) that we thought we would get together to talk about why we love gratitude and how we use it for our wellbeing. If you want a deeper dive into how you can practice gratitude try the original episode.
Anna Stando is the creator of My Gratitude Challenge.
Connect with Anna on LinkedIn: https://www.linkedin.com/in/anna-stando/
Find out more about My Gratitude Challenge: www.mygratitudechallenge.com
Take Anna's FREE quiz for a personalised recommendation of two exercises that are just right for you and you'll also get printable gratitude reminders: https://mygratitudechallenge.com/quiz/
More ways to connect with Anna:
LinkedIn My Gratitude Challenge: https://www.linkedin.com/company/my-gratitude-challenge/
Instagram Anna Stando: https://www.instagram.com/anna.stando/
Instagram My Gratitude Challenge: https://www.instagram.com/my.gratitude.challenge/
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
Reboot from Burnout Programme: https://hannahholden.co.uk/rebootfromburnout
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Did you know that what we think about has a bigger impact on our happiness than what we are doing?
Yep, we are at our happiest when we are focused on the present moment, regardless of whether we are doing something we love or are stuck in traffic.
To take advantage of this we can learn to be present more often through the act of practising mindfulness.
In today’s episode we will look at a study of happiness, studies into mindfulness and the impact it has on our brains and of course how you can practise mindfulness: There are loads of options so I hope you will find a way to give it a try!
Here's the free mindfulness-based guided relaxation I promised to share in the episode. With this recording you will reset your nervous system, refresh your mind and come back to the present moment feeling clear-headed and ready for whatever you have next, all in under 10 minutes! Perfect to prep for a tricky meeting or to clear your mind before focused work or even to clear your mind of work stuff before unwinding with loved ones. Here it is:
https://hannahholden.co.uk/atdeskrelaxation
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
Reboot from Burnout Programme: https://hannahholden.co.uk/rebootfromburnout
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
References:
- Bradt, S. (2010), Wandering mind not a happy mind. The Harvard Gazette. Viewed 16 May 2023, <https://news.harvard.edu/gazette/story/2010/11/wandering-mind-not-a-happy-mind/>
- McGreevey, S. (2011), Eight weeks to a better brain. The Harvard Gazette. Viewed 16 May 2023, <https://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/>
- Hölzel BK, Carmody J, Evans KC, Hoge EA, Dusek JA, Morgan L, Pitman RK, Lazar SW. Stress reduction correlates with structural changes in the amygdala. Soc Cogn Affect Neurosci. 2010 Mar;5(1):11-7. Viewed 16 May 2023, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840837/>
- Hölzel BK, Carmody J, Vangel M, Congleton C, Yerramsetti SM, Gard T, Lazar SW. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011 Jan 30;191(1):36-43. Viewed 16 May 2023, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/>
- Mrazek MD, Franklin MS, Phillips DT, Baird B, Schooler JW. Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychol Sci. 2013 May;24(5):776-81. Viewed 16 May 2023, <https://pubmed.ncbi.nlm.nih.gov/23538911/>
- McConville J, McAleer R, Hahne A. Mindfulness Training for Health Profession Students-The Effect of Mindfulness Training on Psychological Well-Being, Learning and Clinical Performance of Health Professional Students: A Systematic Review of Randomized and Non-randomized Controlled Trials. Explore (NY). 2017 Jan-Feb;13(1):26-45. Viewed 16 May 2023, <https://pubmed.ncbi.nlm.nih.gov/27889445/>
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Welcome to the first in my mini series where I will be dining into a specific tip or technique for 5-10 minutes.
I've shared the physiological sigh with you before. Today I will give you some more insights into why this technique works and what is happening in your body when you sigh. We will of course also practice this together.
Make sure you listen and pop this technique straight into your instant calm toolkit!
Want more tips like this?
Checkout my free download:
https://hannahholden.co.uk/instantcalm
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
Reboot from Burnout Programme: https://hannahholden.co.uk/rebootfromburnout
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
References:
- Ochs M, Nyengaard JR, Jung A, Knudsen L, Voigt M, Wahlers T, Richter J, Gundersen HJ. 'The number of alveoli in the human lung'. Am J Respir Crit Care Med. 2004 Jan 1;169(1):120-4. Viewed on 4 May 2023, https://pubmed.ncbi.nlm.nih.gov/14512270/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Tim Ferris has described journaling as the most cost effective therapy he’s found and let’s face it Tim has probably tried everything out there!
Today we are talking about the benefits of journaling, why journaling is relevant to burnout and most importantly I give you 5 ways to get started with journaling.
When I first started with journaling I worried I was doing it wrong. By the end of this episode you will be confident in using journaling as a powerful tool to support your wellbeing.
- Change your outlook on your stress and wellbeing with 7 days of journaling prompts. This free download includes guidance on how to journal and prompts to help you shift your stress mindset and approach to supporting your wellbeing. Perfect for those of you new to journaling and wanting to improve your mindset about your stress and wellbeing. In this podcast episode Hannah discusses the benefits of positive affect journaling, these prompts will allow you too to reap the rewards of journaling.
- Get the free download here: https://hannahholden.co.uk/journal
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
Reboot from Burnout Programme: https://hannahholden.co.uk/rebootfromburnout
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
References:
- Phelan,H. (2018), ‘What’s All This About Journaling?’ New York Times. Viewed 1 May 2023, https://www.nytimes.com/2018/10/25/style/journaling-benefits.html
- Murray, B. (2002, June 1). ‘Writing to heal’. Monitor on Psychology, 33(6). Viewed on 1 May 2023, https://www.apa.org/monitor/jun02/writing
- Lipton, B. (2016), The Biology of Belief: Unleashing the Power of Consciousness, Matter & Miracles, Hay House Inc, California
- Holder, J. 49 (2013). Ways to Write Yourself Well: The Science and Wisdom of Writing and Journaling, Step Beach Press, UK.
- Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN (2018) ‘Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial’. JMIR Ment Health. 2018 Dec 10;5(4). Viewed on 1 May 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/
Other podcast episodes mentioned:
- Episode 4 of Burnout Isn't Necessary: Reduce Stress with Gratitude, with Anna Stando.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
Welcome to this 2-part series on the bodymind connection We will be covering:
1: The mind influences the body.
2: The body influences the mind
This week is part 1 and we are starting with how the mind influences the body. We cover:
- Examples and evidence of the mind changing the biology of the body.
- What's happening at the subcellular level so you get to understand how thoughts translate into a physical change in our biology.
- Some ideas of what you can do with this new knowledge
But Hannah, what does all of this have to do with coffee stains?
You'll have to listen to find that out.
Hx
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
Reboot from Burnout Programme: https://hannahholden.co.uk/rebootfromburnout
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
There are lots of references this week, here you go:
- Dettori, J. Norvell, D. & Chapman, J. (2019), ‘The Art of Surgery: The Strange World of the Placebo Response’ Global Spine Journal 9 (6), pp. 680–683. Viewed 14 April 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693073/
- Crum, A. & Langer, E. (2007), ‘Mind over Milkshakes: Mindsets, not just nutrients, determine ghrelin response’. Health Psychol 30 (5) 424-29. Viewed 14 April 2023,https://pubmed.ncbi.nlm.nih.gov/21574706/
- Pert, C. (1999), Molecules of emotion: why you feel the way you feel. 1st Touchstone ed. New York.
- Lipton, B. (2016), The Biology of Belief: Unleashing the Power of Consciousness, Matter & Miracles, Hay House Inc, California
- Russo, A. (2017), ‘Overview of neuropeptides: awakening the senses?’ Headache, 57 (2), pp. 37-46. Viewed 14 April 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424629/
- Hampton, D 2015, How Your Thoughts Change Your Brain, Cells, and Genes, The Best Brain Possible, viewed 14 April 2023, https://thebestbrainpossible.com/how-your-thoughts-change-your-brain-cells-and-genes/
The other podcast episodes I mentioned were as follows:
- Episode 48 of The Mel Robbins Podcast: Unlock a Happier Life: 3 Research-Backed Secrets
- Episode 4 of Burnout Isn't Necessary: Reduce Stress with Gratitude, with Anna Stando.
- Episode 2 of Burnout Isn't Necessary: Effective ways to Process Stress
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
In this episode I'm joined by Shig Hayre, Director, SP Bespoke.
We discuss Shig's experience as a successful entrepreneur and millionaire running multiple businesses. Shig explains how his perfectionism and controlling approach in his businesses caused him to suffer burnout. He pushed onwards and found support and solace in the form of alcohol. With alcohol he found a way to quiet his racing mind. Alcohol allowed him to keep working away like a machine, avoiding the downtime and connection he really needed. However, with alcohol came poor-decision making and as he explains, his burnout and alcoholism ultimately cost a lot more than money.
Shig has turned his life around with the love of family and friends and shares with us his secret sauce to staying out of burnout and away from alcohol.
through
holistic
passionate
Shig Hayre:
Connect with Shig on LinkedIn: https://www.linkedin.com/in/shig-hayre-620117a1/
SP Bespoke Website: http://www.spbespoke.com/
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
--- Send in a voice message: https://podcasters.spotify.com/pod/show/hannahholden/message
On this week's episode I'm joined by Consultant psychotherapist Sam Robinson.
Join us as we explore the stages of burnout, how we can spot it early and what Sam suggests as early interventions. To quote Sam: "Sometimes people are amazed by the small adjustment they can make and the massive impact it can have".
Sam explains how burnout involves being in-our-head all the time and disconnected from our bodies and therefore why recovery involves a reconnection with the body. Sam shares how he enhances his psychotherapy sessions by walking in nature. We discuss how breathwork and movement such as yoga, pilates, Tension (or Trauma) Release Exercises and playing superheroes can all help in recovery!
Sam Robinson:
Sam is a Consultant psychotherapist based in Bristol and London. A significant part of his work is helping high performing individuals that experience Burnout define meaning from the processes that led to this, and understand how to break the cycle of overwhelming stress that impacts all areas of his clients lives
Connect with Sam on LinkedIn: https://www.linkedin.com/in/samuel-w-robinson/
Checkout Sam’s Website: https://www.samuelwrobinson.com
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to rebuild their energy level and get intentional about their choices, so they can overcome burnout and get back to loving life.
Book a free 1:1 call with Hannah to explore working together: https://hannahholden.co.uk/callbooking
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
--- Send in a voice message: https://anchor.fm/hannahholden/message
To mark the renaming of the podcast we put Hannah in the spotlight as she is interviewed by her ex-colleague and friend, Adam James.
Join us as we discuss the rationale for changing the name of the podcast from "Let's Talk About Stress" to "Burnout Isn't Necessary". We delve deeper into Hannah's own burnout experience, the prevalence and cost of burnout, who is susceptible to burnout, the world of management consulting and more.
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and specialist. She helps high achievers get intentional about their choices and rebuild their energy levels, so they can recover from burnout and revive their passion and purpose in life.
If you want to book a free 1:1 call with Hannah to explore working together: https://hannahholden.co.uk/callbooking
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
References:
https://www.forbes.com/sites/tracybrower/2022/07/24/burnout-is-a-worldwide-problem-5-ways-work-must-change/?sh=253231fd6c1e
https://www.lse.ac.uk/News/Latest-news-from-LSE/2022/c-Mar-22/Mental-health-problems-cost-UK-economy-at-least-118-billion-a-year-new-research
https://www.covermagazine.co.uk/news/4045795/burn-cost-businesses-700-annually-metlife
https://www.openaccessgovernment.org/cost-of-work-related-stress/71555/
https://www.picked.ai/magazine/uk-employee-stress-and-burnout-statistics/
--- Send in a voice message: https://anchor.fm/hannahholden/message
My burnout experience was 10 years ago. Burnout isn’t necessary. It’s preventable and recoverable and yet many people are still getting burned out.
In this podcast my guests and I share our real-life experiences with burnout. We get into the science of stress and share actionable tips on how to prevent burnout and how to recover from it. Together we will:
- Normalise conversations about burnout
- Share our experiences of burnout
- Delve into the science of stress & burnout
- Share actionable takeaways to prevent and recover from burnout
I’m Hannah Holden, ex-Management Consultant, burnout survivor and specialist. I help consultants who are experiencing burnout get intentional about their choices and rebuild their energy, so that they can recover and get back to loving life.
NB: This podcast was initially called "Let's Talk About Stress"
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout coach. She helps consultants get intentional about their choices and rebuild their energy levels, so they can recover from burnout and revive their passion and purpose in life.
Book a free 1:1 call with Hannah to explore working together: https://hannahholden.co.uk/callbooking
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
--- Send in a voice message: https://anchor.fm/hannahholden/message
“So many roads lead back to cortisol” says Sheila Kenneally, Accredited Naturopath and Specialist in Energy, Metabolism and Hormones. Sheila’s talking about all the disparate symptoms that her clients present with that are influenced by their stress levels, or more specifically, their cortisol levels. We discuss issues including the following that are linked to stress:
- Weight gain, body composition and fat distribution
- Immune system suppression and therefore increased susceptibility to infections
- Fertility and sexual dysfunctions due to the production of cortisol being prioritised over the sex hormones
Cortisol is essential for life, without it we wouldn’t get out of bed in the mornings! It is one of the key hormones involved in regulating our stress response and signals to many systems, glands and organs to take action. Chronic stress means chronic cortisol levels and that’s where the problems start arising.
We explore the 5 types of stress which all collectively contribute to our overall cortisol levels:
- Perceived
- Digestive stress
- Glycaemic stress
- Inflammatory stress
- Circadian stress
Here are some of the earliest symptoms of elevated cortisol taking it's toll:
- Digestive stress: bloating, gas, constipation & diarrhoea
- Tired and wired in the evenings - difficulty getting to sleep
- Recurrent infections including colds indicating impaired immunity
- Delayed recovery after exercise / exertion and from injury
- Difficulty concentrating
Sheila’s top tips
- Begin your day with bright light: Get outside for 10 minutes so you set your circadian rhythm off to a good start.
- Start your day with 25g of protein to establish blood sugar regulation and give your body the building blocks for neurotransmitters and hormones
- Get in touch with your body and listen to the signals - stop ignoring the bloating/ gas etc. It’s not normal even if it’s your normal.
Sheila Kenneally:
Sheila Kenneally is an Accredited Naturopath and Specialist in Energy, Metabolism and Hormones. Sheila works with people who have chronic fatigue, hormonal imbalances and difficulty losing weight and nervous system imbalances like anxiety, depression, insomnia.
Follow Sheila on Instagram: https://www.instagram.com/holistichealthbysheila/
Checkout Sheila’s Website & blog: https://www.holistichealthbysheila.com/
Book your health breakthrough session here: https://www.holistichealthbysheila.com/booking-calendar/health-breakthrough-session?referral=service_list_widget
Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout coach. She helps consultants get intentional about their choices and rebuild their energy levels, so they can recover from burnout and revive their passion and purpose in life.
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
Music: Moments by Shane Ivers -
4 years before burnout a homeopath told me that she couldn't help me unless I reduced my work hours. I wasn't ready to hear her and couldn't see what was coming. I experienced a number of early warning signs that I was heading towards burnout but I had no idea. Today's episode is all about those early warning signs so you can spot it sooner than I did!
Please do get in touch if you want to talk about any of this further, my contact details are below.
Here's the link I promised to my Top Tips for Instant Calm: https://hannahholden.co.uk/instantcalm
You may also enjoy this video on deep breathing: https://www.youtube.com/watch?v=GwNhnSXXWMU&t=87s
Connect with Hannah:
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Email: info@hannahholden.co.uk
Music: Moments by Shane Ivers - https://www.silvermansound.com
--- Send in a voice message: https://anchor.fm/hannahholden/message
On today's episode Phil Stanley describes his personal transformation from self-flagellation to self-care. Phil used to take a 10k run at 5am every morning before hitting the road for a day's work. He "ran on fumes", caffeine and adrenaline all day then binged all night.
He looked great but the internal dialogue said "I can’t accept the way that I am so I need to destroy myself a little bit more"
Then he met his coach and the transformation began. Now he says he "I know who I am, I know I’m worthy, I know I’m good enough".
Phil and I have distinct experiences and yet there are overlapping themes. I hope you enjoy listening to a diversity of voices on this podcast. Thank you Phil for being one of the pioneers with me!
Phil Stanley is the founder of Come On Coaching. He helps miserable men to smile again by getting healthy, happy and excited about life. His coaching focuses on creating healthy habits & routines, managing stress and learning how to like yourself a bit more!
Contact Phil via email: hello@comeoncoaching.co.uk
On LinkedIn: https://www.linkedin.com/in/comeoncoaching/
On Instagram: https://www.instagram.com/comeoncoaching/
Give the meditations Hannah mentioned a go!
This one is designed to give you 10 min respite from your day - try it at your desk or even in the car (NOT when driving): https://hannahholden.co.uk/atdeskrelaxation
This is an alternative style of meditation aimed at those of you who have decided that you can't meditate! https://hannahholden.co.uk/meditation-cant-meditate
Connect with Hannah:
Website: https://hannahholden.co.uk/
LinkedIn: https://www.linkedin.com/in/hannah-holden-1a7b3b2/
Instagram: https://www.instagram.com/hannahholden.co.uk/
Music: Moments by Shane Ivers - https://www.silvermansound.com
--- Send in a voice message: https://anchor.fm/hannahholden/message
Anna Stando, creator of My Gratitude Challenge, joins me to discuss how gratitude can increase our ability to deal with stress. We talk about how we can use gratitude to create shifts in mindset and Anna offers up tips on how to start your own gratitude practice.
And, as an extra bonus, we even fit in a conversation about the benefits of gratitude in the work place and what steps you can take to start a gratitude trend in your workplace!
Here's how to find Anna:
Website: www.mygratitudechallenge.com
Here's Anna's FREE Template with 10 questions to review your 2022 through the lens of gratitude: https://mygratitudechallenge.com/blog-review/
Other ways to connect with Anna:
LinkedIn Anna Stando: https://www.linkedin.com/in/anna-stando/
LinkedIn My Gratitude Challenge: https://www.linkedin.com/company/my-gratitude-challenge/
Instagram Anna Stando: https://www.instagram.com/anna.stando/
Instagram My Gratitude Challenge: https://www.instagram.com/my.gratitude.challenge/
Music: Moments by Shane Ivers - https://www.silvermansound.com
--- Send in a voice message: https://anchor.fm/hannahholden/message
When you think about Your New Year's resolution I want you to feel inspired!
Let's say goodbye to resolutions that lead to self-flagellation and failure.
In this episode I discuss the importance of understanding the underlying motivations for resolutions and how this is the key to success. I share stories from my life to illustrate the difference between success and failure. I also share tips on how to stick to resolutions.
This episode is part of a 3-pack solution I've created for you. To accompany this, there's a free Meditation & Workbook to support you in setting successful resolutions, at new year, or whenever you are called to. Download these free tools here and get started with your successful resolution-setting.
Other references mentioned during this episode:
My signature programme is Spiral-Up From Stress. Get more information and sign-up for the waitlist/ programme here
Here's the TED Talk by Tim Ferris "Why you should define your fears instead of your goals"
Sign-up to hear my regular updates, news and musings.
Or simply have a mooch around my site.
Music: Moments by Shane Ivers - https://www.silvermansound.com
--- Send in a voice message: https://anchor.fm/hannahholden/message
In today's episode Hannah describes what happens in the body when we experience stress. She discusses the most effective ways to process stress (or complete the stress cycle) and why these are so effective.
References quoted during this episode:
Nagoski, E. & A. (2020) Burnout: Solve Your Stress Cycle. London. Vermilion.
Download My Top Tips for Instant Calm.
The Huberman Lab Podcast. You can access this podcast wherever you like to get your podcasts from.
Additional references:
Newhouse, L. (2021) Is crying good for you? Online. Harvard Health Publishing.
Anon. (2020) Exercising to relax. Online. Harvard Health Publishing.
Leal, K. (2021) MetaAnatomy. Louisville. Sounds True.
Sign-up to hear my regular updates, news and musings.
Or simply have a mooch around my site.
Music: Moments by Shane Ivers - https://www.silvermansound.com
--- Send in a voice message: https://anchor.fm/hannahholden/message
Welcome to the first episode of Let's Talk About Stress.
I share what I want this podcast to be all about
- Let's collectively normalise conversions about stress
- I'll share my personal experiences as will my guests
- We will share actionable tips and techniques
Each episode will be about 20 minutes long.
In today's episode I share what brought me here to this point in life where I'm creating a podcast about stress.
Go here for the full transcript:
Sign-up to hear my regular updates, news and musings.
Music: Moments by Shane Ivers - https://www.silvermansound.com
--- Send in a voice message: https://anchor.fm/hannahholden/message
Introducing my new Podcast "Let's Talk About Stress". In this podcast I want to:
- normalise conversations about stress.
- share my personal experiences and what I’ve learned
- meet with guests and talk about their experiences and insights
- delve into the science of stress.
- to give you a new hint, tip or perspective to reflect upon every week.
Join me and my guests as we Talk about Stress.
Find out more about Hannah at : https://hannahholden.co.uk
Music: Moments by Shane Ivers - https://www.silvermansound.com
--- Send in a voice message: https://anchor.fm/hannahholden/message