Episodios

  • Can Self-Compassion Transform Your Success Journey?

    Can Self-Compassion Transform Your Success Journey?
    Jul 22 2024
    Amidst the hustle and bustle of everyday life, you might find yourself caught in a whirlwind of expectations and deadlines. Like a rising star in your own industry, you thrive on ambition and drive, constantly pushing yourself to reach new heights. But beneath this outward facade of success, there's often a silent battle brewing within. Every setback feels like a blow to your self-worth, every mistake a harsh judgment on your abilities. Despite your achievements, you might feel trapped in a cycle of self-doubt and insecurity, unable to extend the same kindness to yourself that you readily offer to others. Sound familiar? This scenario highlights a truth we can all relate to: the journey toward success is often fraught with internal struggles and emotional hurdles. That's where self-compassion comes in. Self-compassion, as outlined by Dr. Kristin Neff, boils down to three key elements: self-kindness, common humanity, and mindfulness. It's about treating yourself with the same warmth and understanding you would offer a friend in need. In essence, it's the antidote to the self-criticism and harsh judgment that often plague our inner thoughts. When we embrace self-compassion, it becomes a guiding light, illuminating the path toward greater resilience and emotional well-being. By cultivating this mindset, we not only ease the burden of self-criticism but also foster a deeper sense of acceptance and inner peace. It’s important, though, to consider why self-compassion matters, explore its impact on both our personal and professional lives. The Importance of Self-Compassion in the Pursuit of Success Self-compassion isn't just a buzzword; it's a powerful tool that can transform how we navigate life's ups and downs. Let's break it down a bit. Dr. Kristin Neff, a pioneering psychologist, outlines three key elements of self-compassion: self-kindness, common humanity, and mindfulness. First up, self-kindness. It's about treating ourselves with the same tenderness and understanding we'd offer a dear friend. Instead of beating ourselves up over mistakes, self-kindness encourages us to embrace our humanity, flaws and all. After all, we're only human, right? Then there's common humanity. This one's a game-changer. It's the realization that we're not alone in our struggles. Everyone faces challenges, setbacks, and moments of self-doubt. When we recognize this shared human experience, it becomes easier to extend compassion to ourselves and others. Last but not least, mindfulness. This element invites us to approach our thoughts and emotions with openness and non-judgment. Rather than getting swept away by negative thoughts or feelings, mindfulness encourages us to observe them with curiosity and acceptance. It's like being the calm center in the midst of life's storms. Let's talk about the benefits. Research has shown that practicing self-compassion can work wonders for our well-being. It's like a superpower that boosts resilience, reduces stress, and promotes emotional balance. When we're kinder to ourselves, we're better equipped to bounce back from setbacks and face challenges head-on. Plus, who wouldn't want to feel more at ease and content in their own skin? The Consequences of Low Self-Compassion When we constantly berate ourselves, it's like chipping away at the foundation of our confidence. This negative self-talk not only undermines our belief in ourselves but also sets the stage for burnout, draining our mental and emotional reserves. Research backs this up, showing a clear link between self-criticism and heightened levels of anxiety, depression, and impaired performance. It's like a vicious cycle— the more we beat ourselves up, the worse we feel, and the harder it becomes to perform at our best. In one study called "Self-Compassion and Psychological Resilience Among Adolescents and Young Adults: A Meta-Analytic Review" (Authors: Bluth K, Roberson PN, Gaylord SA, Faurot KR, Grewen KM, Arzon S, Girdler SS) published in the Journal of Psychology in Schools in 2015 found that individuals with higher levels of self-compassion exhibited greater psychological resilience, including lower levels of anxiety and depression. A study done in 2019 published by the Journal of Autism and Developmental Disorders found that higher levels of self-compassion were associated with lower levels of parental stress, anxiety, and depression, highlighting the importance of self-compassion in managing the challenges associated with caregiving. Yet another study done in 2013 called “The Association of Self-Compassion and Depression Symptoms in a Clinical Sample with Chronic Pain” (Sansone RA, Sansone LA published in Innovations in Clinical Neuroscience) also found important information on the role of self-compassion. This study explored the relationship between self-compassion and depression symptoms in individuals with chronic pain. The findings revealed a significant negative correlation between self-compassion and depression ...
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    11 m
  • AI Systems and Burnout: Insights from Ana Gonzalez’s Journey to Recovery as a High Achiever

    AI Systems and Burnout: Insights from Ana Gonzalez’s Journey to Recovery as a High Achiever
    Jul 15 2024

    In this episode of "The Truth About Burnout," Avery dives deep into the realities of high achievement and burnout with guest Ana. As an accomplished AI system consultant, dedicated solo parent, and former karate instructor, Ana brings a wealth of diverse experiences to the discussion. Throughout the episode, Ana offers invaluable insights into the pressures of striving for perfection across multiple spheres of life and the detrimental impact it can have on one's well-being. By candidly sharing her own journey, Ana highlights the importance of recognizing the warning signs of burnout and taking proactive steps to address them. From navigating the demands of a fast-paced career to managing personal responsibilities, Ana's journey serves as a beacon of hope for listeners grappling with similar challenges. Tune in as Avery and Ana explore practical strategies for reclaiming balance, prioritizing self-care, and fostering resilience in the face of burnout.

    Highlights:

    01:06 - Guest Introduction: Ana, an AI system consultant and solo parent, joins Avery to share her unique perspective on burnout and high achievement.

    02:42 - Perfectionism and Overcommitment: Ana reflects on the double-edged sword of high achievement, discussing how striving for perfection and overcommitting led to burnout.

    05:35 - Prioritizing Tasks: Avery and Ana discuss strategies for prioritizing tasks and overcoming perfectionism to achieve balance and prevent burnout.

    08:57 - Seeking Help: Ana shares how reaching out for help and surrounding herself with supportive individuals aided her in overcoming burnout and adopting healthier work habits.

    11:54 - Self-Care Practices: Ana emphasizes the importance of self-care beyond traditional methods, including hobbies like martial arts and improv comedy.

    14:46 - Career Alignment: Ana discusses her career in installing AI systems for businesses and how it aligns with her passion for logical and analytical work.

    16:27 - Closing Remarks: Avery thanks Ana for sharing her insights and encourages listeners to reflect on their own experiences of burnout and take proactive steps to prevent it.

    Facebook: Anabotprime

    Instagram: Anabotprime

    LinkedIn: Ana Gunsales Gibbs

    Website: Anabots.ai

    Freebie: https://basicbusinessai.com
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    18 m
  • Navigating the Complexities of Mindfulness in the Workplace

    Navigating the Complexities of Mindfulness in the Workplace
    Jul 8 2024
    11 m
  • Redefining Success: Embracing Rest and Productivity with Courtney McCarthy

    Redefining Success: Embracing Rest and Productivity with Courtney McCarthy
    Jul 1 2024

    In this episode, Avery and Courtney McCarthy, founder of Loyobo FIT, delve into redefining success by embracing rest and balancing productivity. Courtney, a high achiever from a young age, shares her journey through burnout and recovery. As a business owner who faced the immense challenges of running a brick-and-mortar studio during COVID-19, planning a wedding, and navigating a separation/divorce, Courtney provides a raw and honest perspective on burnout and resilience.

    Courtney’s story highlights the significant impact of linking self-worth to productivity and the importance of uncoupling this mindset. From working 16-hour days to the realization that pushing through is not always the answer, she shares how she learned to slow down and set boundaries. Her experiences underscore the necessity of addressing mental health and understanding the long-term effects of childhood trauma on adult life.


    Introduction of Avery and Courtney [00:00-01:00]: Avery and Courtney introduce themselves and the topic of the episode, emphasizing the importance of redefining success to include rest and well-being. Courtney shares her background, including her experience as a high achiever and the challenges she faced as a business owner during the pandemic.

    Discussion on High Achiever Identity [02:30-07:00]: Avery and Courtney share their experiences as high achievers, discussing the early years of relentless drive, societal pressures, and the impact on their mental and physical health. Courtney reflects on how her high achiever identity served her by allowing her to accomplish significant goals but also sabotaged her by tying her self-worth to productivity.

    Recognizing the Need for Change [07:00-12:00]: Avery describes the pivotal moment that made her reconsider her approach to work and success. Courtney shares her burnout experience, detailing how working long hours, playing the "when I" game, and facing a new mental health diagnosis forced her to reevaluate her life and priorities.

    Embracing Rest [12:00-18:00]: The hosts discuss the significance of rest in maintaining long-term success. Avery provides practical tips for integrating rest into a busy schedule, while Courtney emphasizes the role of self-care in mental and emotional health. Courtney talks about learning to appreciate solo time and using somatic and TIPS emotional regulation strategies to manage her mood.

    Redefining Success [18:00-23:00]: Avery and Courtney talk about how they redefined success beyond professional achievements. They offer advice on balancing ambition with well-being and finding fulfillment in various life areas. Courtney shares strategies for recovery, such as setting boundaries, getting clear on what matters, and learning to accept "less" as more.

    Conclusion [23:00-25:30]: Recap of key points and closing thoughts on embracing rest to redefine success. The hosts encourage listeners to evaluate their definitions of success and the role of rest in their lives. They thank the audience and sign off.
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    34 m
  • Mastering Assertive Communication: A Key to Managing Stress and Building Strong Relationships

    Mastering Assertive Communication: A Key to Managing Stress and Building Strong Relationships
    Jun 24 2024
    13 m
  • The High-Stakes World of Hospitality: From Burnout to Balance with Joan Hutchinson

    The High-Stakes World of Hospitality: From Burnout to Balance with Joan Hutchinson
    Jun 17 2024

    On this episode of The Truth About Burnout podcast, Avery welcomes Joan, a dedicated coach specializing in hospitality who works with independent restaurateurs. Joan identifies strongly as a high achiever, a trait she's carried with her throughout her life, driving her to excel academically and professionally. She shares her passion for helping restaurateurs who often find themselves working grueling 18-hour days, believing that burnout doesn't have to be the norm.

    Joan's experience during the pandemic as a multi-unit manager is particularly enlightening. She managed both a retail outlet and a restaurant, often finding herself juggling multiple roles simultaneously—from host to bartender, server to dishwasher. The pressures were immense, with labor shortages and a challenging chef exacerbating the stress. Physically and mentally, the toll was evident, manifesting in bizarre symptoms like aching limbs and immovable thumbs.

    In her journey to recover from burnout, Joan adopted meditation, journaling, and daily walks as self-care practices. A pivotal shift in focus from herself to her crew members proved transformative. Joan recognized that when her team felt supported, they were more engaged and committed, reducing the burden on her as a manager. Drawing from this insight, Joan created a program aimed at helping independent restaurateurs hire and retain strong teams. This initiative empowers restaurant owners to trust their teams, work fewer hours, and achieve a better work-life balance.

    Episode Highlights:

    0:00 - Introduction

    Avery introduces Joan, a high-achieving coach in the hospitality industry, who works with independent restaurateurs facing burnout.

    2:45 - Identifying as a High Achiever

    Joan shares her lifelong identification as a high achiever, attributing her ability to think outside the box and problem-solve to this trait. However, it also leads her to feel guilty when prioritizing self-care over work.

    4:15 - Burnout Experience During the Pandemic

    Joan recounts her challenging experience managing a retail outlet and restaurant during the pandemic. She details the stress of labor shortages, juggling multiple roles, and dealing with a demanding chef.

    7:30 - Physical Symptoms of Burnout

    Joan shares the bizarre physical symptoms she experienced, including body aches and immovable thumbs, highlighting the toll burnout took on her.

    9:00 - Recovery Strategies

    Joan discusses the self-care practices she adopted to recover from burnout, including daily meditation, journaling, and walking. She also emphasizes the importance of shifting focus from herself to supporting her team.

    11:30 - Building a Strong Team

    Joan introduces her program aimed at helping independent restaurateurs hire and retain strong teams. She explains how this approach allows restaurant owners to work fewer hours and achieve a better work-life balance.


    Guest links:

    • Website: YourRestaurantMaven.com
    • Program: Solving Your Restaurant Labor Problems and Saving Your Sanity
    • Podcast: You Can Do It TOO
    • Social Media:
      • Facebook
      • Twitter
      • Instagram
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    25 m
  • How the Industrial Revolution Set the Stage for Burnout

    How the Industrial Revolution Set the Stage for Burnout
    Jun 10 2024
    In our fast-paced world, modern-day burnout has become an alarming epidemic. According to recent studies, approximately 67% of employees report feeling burnt out at work, a figure that has steadily risen over the past decade. This begs the question: how did we arrive at this point of chronic exhaustion and overwhelm? The answer lies partially in the transformative impact of the Industrial Revolution on work dynamics. The Industrial Revolution, which unfolded between the 18th and 19th centuries, fundamentally altered the landscape of labor. It introduced mass production, assembly lines, and standardized working hours, revolutionizing productivity. The emphasis on efficiency and output during this era laid the groundwork for our current work culture, characterized by relentless multitasking and perpetual busyness. The transition from artisanal craftsmanship to industrialized production heralded not only economic progress but also a shift in societal values towards relentless productivity—a shift that continues to shape our perception of work and the concept of 'priorities' in the modern era. The True Meaning of the Word Priority The term 'priority' historically emerged from the Latin word "prioritas," meaning precedence or superiority. Originally, 'priority' referred to the state or condition of being prior or coming before others in time, order, or importance. In its early usage, 'priority' was singular in nature, implying a singular focus on what was deemed most important or urgent. This singular emphasis was reflective of a simpler, more linear approach to decision-making and task management. The Industrial Revolution marked a significant shift from agrarian economies to industrialized societies, characterized by mechanization, mass production, and urbanization. During this time, efficiency and output were prioritized, aiming to maximize productivity and economic growth. This emphasis on efficiency necessitated the allocation of resources and attention to tasks that yielded the highest returns in terms of output and profit. The goal of maximizing output laid the groundwork for a paradigm shift in work culture—a shift that continues to influence how we perceive and manage 'priorities' in contemporary settings. The Shift From Priority to Priorities During (and just after) the Industrial Revolution, the notion of 'priority' underwent a significant evolution, transitioning from a singular focus to the management of 'priorities'—a shift that paralleled the changing landscape of work and productivity. The shift to 'priorities' reflected the increasing complexity and demands of industrialized societies. As economies shifted towards mass production and mechanization, individuals were faced with a growing array of tasks and responsibilities. Industrialization brought about increased demands on workers to juggle multiple tasks simultaneously. Tasks were standardized and segmented, requiring workers to adapt to new forms of labor organization and time management. This shift in focus from a singular 'priority' to 'priorities' exemplified the growing need for multitasking and adaptability in response to industrial demands. Also, the rise of urbanization and the expansion of industries further intensified the need to manage multiple priorities. This paradigm shift not only transformed work practices but also contributed to the emergence of multitasking as a fundamental skill required to thrive in industrialized economies. Impact on Mental Well-being and Burnout The shift from a singular focus on 'priority' to managing multiple 'priorities' in the wake of industrialization has had profound implications for mental well-being, contributing to the rise of stress-related issues and burnout in modern society. The evolution towards managing 'priorities' introduced a new level of complexity and pressure in the workplace. The proliferation of tasks and responsibilities inherent in multitasking has significantly increased stress levels among individuals. The need to balance multiple priorities simultaneously can lead to heightened feelings of overwhelm, anxiety, and mental fatigue. This constant juggling act can erode concentration, diminish job satisfaction, and ultimately impact overall mental health. Also, the increased workload and demands associated with managing multiple priorities can take a toll on psychological well-being. The pressure to perform under tight deadlines and the expectation of continuous productivity can lead to chronic stress and burnout. Burnout, characterized by emotional exhaustion, cynicism, and a reduced sense of accomplishment, has become a prevalent consequence of the modern work environment shaped by industrialization. Not to mention the impact this has had on our personal lives as well. Recognizing the psychological toll of multitasking and excessive workload is crucial in addressing the root causes of stress-related issues and burnout in contemporary workplaces. Modern ...
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    12 m
  • Unveiling Burnout: a Journey from High Achiever to Wellness Coach with Laura Mack

    Unveiling Burnout: a Journey from High Achiever to Wellness Coach with Laura Mack
    Jun 3 2024

    In this episode of The Truth About Burnout, Avery delves deep into the personal journey of Laura Mack, a National Board Certified Health & Wellness Coach and founder of Leaf Wellness Coaching. Laura shares her compelling story of transitioning from a high-pressure corporate career to becoming a passionate advocate for holistic well-being.

    Through a candid dialogue, Laura recounts pivotal moments in her life that illuminated the toll of her relentless work ethic. From sacrificing family time to experiencing a near-fatal car accident, Laura's journey exposes the detrimental effects of prioritizing work over personal health and fulfillment. Her awakening came during a period of recovery, prompting a profound shift in mindset and priorities.

    Episode Highlights:


    00:01 - Introducing Laura Mack: Avery Thatcher welcomes Laura Mack, a National Board Certified Health & Wellness Coach, to delve into her journey from burnout to wellness coaching.

    01:59 - Recognition of High Achievement: Laura reflects on her tendency towards high achievement, recognizing the toll it took on her well-being only in her mid-forties.

    03:34 - Red Flags of Burnout: Laura shares pivotal moments, such as working during family vacations and experiencing a near-fatal car accident, that prompted her to reassess her priorities.

    08:26 - Shifting Mindset: After her accident, Laura confronts the toxic work environment and decides to prioritize her health, leading to a year of self-discovery and transition.

    10:25 - Setting Boundaries: Laura leaves her demanding job and transitions to a healthier work culture, emphasizing the importance of work-life balance.

    13:38 - Clarity and Purpose: Laura finds her passion in health coaching, driven by her own transformative experience and desire to empower others.

    16:02 - Joy of Coaching: Laura expresses her fulfillment in helping clients achieve wellness breakthroughs, highlighting the profound impact of lifestyle changes.

    17:50 - CDC Approval and Community Outreach: Laura announces Leaf Wellness Coaching's CDC-approved diabetes prevention education program and her commitment to serving diverse communities.

    19:30 - Connecting with Laura: Avery encourages listeners to connect with Laura Mack and explore her coaching services, offering a limited-time discount code for engagement.


    Guest Links:
    Website: Leaf Wellness Coaching
    Email: info@leafwellnesscoaching.com
    Facebook: Leaf Wellness Coaching
    Instagram: @leafwellnesscoaching
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    21 m