To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Regulated Holidays: Ep. #3 Navigating Family
In this episode of Regulated Holidays within the Burnout Solutions series, host Mona delves into the complexities of dealing with family dynamics during the holiday season. The episode focuses on how we often fall into patterns of protection and categorization
00:00 Introduction: Navigating Family Dynamics
03:00 Understanding Family-Induced Stress
04:12 Survival Stories and the Nervous System
08:46 Common Family Survival Stories
16:28 Breaking Down Mental Barriers
24:44 Practical Tips for Rewriting Your Story
34:08 Conclusion and Next Steps
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Regulated Holiday Sessions
Let the holidays be more enjoyable and less stressful. Check it out here https://linkly.link/2TY96
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Regulated Holidays: Navigating Holiday Stress with Ease
Welcome to the first episode of 'Regulated Holidays,' a four-part series brought to you by Burnout Solutions. Mona dives into how holidays, despite being a time for joy and connection, often turn into stress-filled marathons. Learn about the fundamental reasons behind holiday stress, including how our brain and nervous system respond to the increased demands. Mona discusses the neuroscience behind holiday anxiety, the concept of the 'window of tolerance,' and provides actionable tools like pre-event regulation and establishing micro boundaries. Whether you're dealing with family expectations, crowded gatherings, or the emotional landmines of past painful learning, this episode offers practical solutions to help you maintain your sanity and enjoy a more grounded holiday season. Join us as we explore why stress spikes during the holidays and how you can better manage it.
00:00 Introduction to Regulated Holidays
01:00 Understanding Your Brain and Nervous System
02:05 Holiday Stress and Behavior
11:59 The Neuroscience of Holiday Stress
24:21 Practical Tools for Holiday Regulation
30:59 Conclusion and Upcoming Episodes
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Using Gratitude for Regulation and Resilience
In this episode, Mona delves into the profound impact of gratitude on our happiness and overall wellbeing. She explores how gratitude rewires our brain, affecting key areas like the prefrontal cortex and anterior cingulate cortex. These changes result in improved emotional regulation, social connection, and stress tolerance. Mona also highlights the powerful effects of gratitude on our nervous system, showing how it shifts us from a state of stress to one of calm and optimal performance. Sharing insights from happiness expert Arthur Brooks and personal research, Mona discusses practical ways to develop a gratitude practice, including journaling, expressing appreciation, and grounding exercises. She emphasizes that while gratitude doesn't change circumstances, it transforms our perception, enabling us to live more intentional and fulfilling lives. Tune in for actionable tips and scientific insights to enhance your happiness through the power of gratitude.
00:00 The Secret to Happiness: Gratitude
01:29 Introduction and Recap
02:48 The Science Behind Gratitude
06:45 Gratitude and the Nervous System
09:41 Practical Applications of Gratitude
22:25 Building a Gratitude Practice
25:36 Conclusion and Takeaways
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Mastering the Art of Complaining- Let's rewire this Nervous System Pattern
In this episode, Mona delves into the pervasive issue of complaining, particularly in high-stress environments like healthcare. She discusses the physiological and neurological impacts of chronic complaining, such as sympathetic activation and neural pathway reinforcement. Highlighting the critical role of the nervous system, Mona explains how complaining can either contribute to burnout or inspire constructive change. She provides actionable strategies to transform complaints into productive communication, emphasizing the importance of intention, regulation, and mindfulness. By shifting from reactive venting to solution-oriented dialogue, listeners can cultivate a more positive workplace environment and enhance their emotional resilience.
00:00 Introduction to Complaining in Healthcare
01:29 The Impact of Complaining on the Nervous System
02:06 Burnout and the Role of Complaining
03:08 The Physiology of Complaining
05:25 Complaining in Healthcare Settings
06:21 The Negative Effects of Chronic Complaining
13:23 Transforming Complaints into Productive Communication
14:05 Practical Steps to Manage Complaints
22:42 Conclusion and Next Steps
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
A Review of Tools for Increasing Emotional Resilience Presentation
I love helping people understand their brain and nervous system when it comes to learning about stress and recovering from burnout. This is the audio version of the in person or virtual workshop for Tools for Increasing Emotional Resilience. a great way to review what you were taught if you attended this in person, or a sneak peak into what I can come and teach your organization. Each presentation is changed slightly to fit the audience. I would be honored to come in person to teach this for your staff or group. Contact me on my website to schedule a time to meet with me and discuss what you want done.
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Emotional Intelligence Part 2 : Tools and Strategies to Decrease Stress and Burnout
In this episode, Mona dives deep into the significance of emotional intelligence in various aspects of life, from personal relationships to professional environments. Highlighting the impact of emotional states on physical and mental health, she discusses how higher emotional intelligence can mitigate stress and burnout. Mona shares insights from Dr. Kandi Weins and provides practical tools and examples to help listeners develop their own emotional intelligence. Key techniques include 'name it to tame it,' body checks, micro-regulation pauses, empathy mapping, and maintaining an emotional journal. Listeners will learn how to control their responses, improve their approach to stressful situations, and ultimately enhance their overall well-being.
00:00 Introduction to Emotional Intelligence
01:44 Welcome Back to the Podcast
02:24 Understanding Emotional Intelligence
04:08 The Impact of Emotional Intelligence on Stress and Burnout
08:20 Practical Tools to Build Emotional Intelligence
19:02 Examples of Emotional Intelligence in Action
25:38 Using Empathy Maps
31:08 The Power of Emotional Journaling
36:54 Conclusion and Personal Journey
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Understanding Emotional Intelligence to Help Decrease Burnout Part 1
In this episode, Mona delves into the concept of emotional intelligence, exploring its significance in managing stress, avoiding burnout, and improving personal relationships. She begins by sharing her personal journey from being an 'emotional toddler' to developing better emotional regulation skills. Mona explains the key aspects and benefits of emotional intelligence, differentiating it from a fixed mindset and introducing terms like alexithymia. The episode highlights how emotional intelligence helps in both internal self-regulation and empathetic external interactions, ultimately fostering better personal and social well-being. Mona also discusses the brain's role in emotional responses, the science of getting emotionally hijacked, and the importance of working on skills such as self-awareness, self-regulation, empathy, motivation, and social skills. Tune in to learn how emotional intelligence can act as a form of immunity against burnout and stress while enhancing your interactions with others.
00:00 Introduction: The Emotional Rollercoaster
01:14 Understanding Emotional Intelligence
03:36 Signs of Being an Emotional Toddler
06:25 Exploring Alexithymia
08:38 What Emotional Intelligence Is
12:05 The Brain and Emotions
21:47 The Impact of Emotional Intelligence
22:34 Components of Emotional Intelligence
25:44 Conclusion and Next Steps
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
How Perfectionism Starts and How To Live With it
In this episode, Mona delves into the complexities of perfectionism, emphasizing that it's more than just meticulous tasks and high standards. It's about the inner critic that ties self-worth to accomplishments. Reflecting on her personal experiences and interactions with clients, she explores how perfectionism forms, especially from childhood environments, and how it manifests in adulthood. Mona shares insights into recognizing and moderating the harsh inner voice of a perfectionist and suggests methods for transforming it into a supportive inner coach. Highlighting the importance of self-compassion and nervous system awareness, she encourages listeners to reframe perfectionism from a flaw to a manageable strength. Mona concludes by inviting listeners to join her coaching program to dive deeper into rewiring their nervous systems for better, sustainable changes.
00:00 Introduction to Perfectionism
02:07 Personal Reflections and Recent Experiences
05:42 Understanding Perfectionism and Its Origins
07:02 Perfectionism's Impact on Self-Worth and Behavior
11:14 Perfectionism as a Protective Mechanism
23:08 Reframing Perfectionism as a Strength
24:20 Being a Better Friend to Yourself
30:36 Conclusion and Final Thoughts
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Own Your Perfectionism! And Learn to Balance it to Prevent Burnout
In this episode, Mona discusses the concept of perfectionism, sharing personal stories and insights on how it can drive success and cause burnout. She introduces different types of perfectionists: Classic, Intense, Parisian, Procrastinator, and Messy, explaining their core traits and how they can lead to stress. Mona offers practical strategies to reframe perfectionism positively, emphasizing the need to balance ambition with self-care. She encourages listeners to harness their perfectionist tendencies in healthy ways, aiming for excellence without exhaustion and providing actionable advice on letting go of control and maintaining emotional well-being.
00:00 Introduction: Fall Cleanup and Perfectionism
02:03 Understanding Perfectionism
03:10 Personal Stories of Perfectionism
15:25 Types of Perfectionists
29:23 Managing Perfectionism
37:42 Conclusion: Embracing Perfectionism
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Yes, Stress is Contagious, You can Stop the Spread
In this podcast episode, Mona delves into the concept of contagious stress, exploring how stress and anxiety spread like wildfire through individuals, families, workplaces, and communities. She reflects on personal experiences and shares stories to illustrate the impact of stress contagion, while also providing scientific explanations and practical tools for interrupting its spread. Mona discusses the importance of self-regulation, co-regulation, and community support, particularly for those in caregiving and high-stress professions like healthcare and education. The episode highlights the significance of being aware of one's own stress responses and offers actionable steps to foster a calmer and more supportive environment.
00:00 Introduction: The Mask Analogy
00:28 The Modern Epidemic of Stress
01:40 The Contagion of Stress
04:17 Personal Stories of Stress Spread
09:27 The Science Behind Stress Contagion
13:27 Impact on Children and Families
20:20 Secondary and Tertiary Traumatic Stress
23:33 Practical Tools to Combat Stress Spread
27:33 Conclusion and Final Thoughts
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Resolving Conflict to Combat Stress and Burnout
In this episode, Mona delves into the concept of burnout, defined by the World Health Organization as a syndrome resulting from chronic workplace stress. She argues that the true cause of stress at work is not the environment itself but the people and the conflicts that arise within it. Drawing from the book 'The Anatomy of Peace' by the Arbinger Institute, Mona explores how a 'heart at war' versus a 'heart at peace' affects our relationships and stress levels. She explains the concept of self-betrayal and the various 'boxes' we put ourselves in—such as the 'better than' or 'I deserve' boxes—that distort our perceptions and exacerbate conflicts. Mona provides practical advice on getting out of these boxes and building healthier, more empathetic relationships. She concludes that by changing how we see others and resolving conflicts more effectively, we can reduce stress, prevent burnout, and create more peaceful interactions both at work and in our personal lives.
00:00 Understanding Burnout: Definition and Causes
01:35 The Exhausting Nature of Conflict
02:31 Approaches to Handling Conflict
03:38 Changing Perspectives to Reduce Conflict
04:13 Insights from 'The Anatomy of Peace'
04:53 The Impact of Conflict on Our Bodies
06:46 Seeing People with a Heart at War
09:35 Seeing People with a Heart at Peace
13:40 The Boxes We Put Ourselves In
17:49 The Cycle of Collusion
21:22 The Way Out: Shifting Perspectives
25:25 Practical Steps to Reduce Burnout
28:02 Final Thoughts and Weekly Challenge
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Got Stress? Learn How to Complete the Stress Cycle
In this podcast episode, Mona delves into the concept of the stress cycle, discussing how stress impacts everyone from parents to professionals. She explains the physiological responses of the body to stressors, breaks down the stages of the stress cycle, and stresses the importance of completing it to prevent chronic stress and burnout. Mona provides science-backed strategies for closing the stress cycle, including physical activity, deep breathing, laughter, social connection, and creative expression. She addresses common coping mechanisms that fail to resolve stress and offers practical tips for integrating healthy stress cycle completion into daily routines.
00:00 Introduction to Stress Cycles
01:26 Understanding the Stress Cycle
04:05 Stages of the Stress Cycle
05:20 Challenges in Completing the Stress Cycle
15:40 False Solutions to Stress
23:28 Effective Strategies to Complete the Stress Cycle
32:28 Practical Tips and Habit Formation
34:41 Conclusion and Final Thoughts
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Stress or Anxiety? Knowing the Difference Matters
When you feel a fast heart beat, the butterflies in your stomach or shaky hands, are you experiencing stress or anxiety?
Knowing the difference matters on how you help yourself solve it.
In this episode, Mona teaches,
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Making Deliberate Change to Reduce Stress and Burnout
In the final episode of the Burnout Solutions series, Mona and guest Micah Murdoch consolidate tools from previous discussions to guide listeners on transitioning from default behaviors to intentional living. They introduce the 'Feasible Paradigm' (F-S-E-B-E-L), a framework for understanding and reshaping thoughts, emotions, and behaviors. By dissecting real-life examples from healthcare, teaching, and parenting, they demonstrate how to identify default reactions and implement new, deliberate paradigms aligned with core values. Practical strategies such as mindful release and emotional reboot are discussed to help create lasting change.
00:00 Introduction to the Final Episode
01:16 Understanding the Paradigm Shift
01:23 Combining Tools for Intentional Living
03:44 Introducing the Feasible Paradigm
04:27 Steps of the Feasible Paradigm
06:59 Facts vs. Story
10:38 Emotions and Behaviors
11:49 Parenting Example
15:21 Teacher Example
23:26 Neuroplasticity and Changing Patterns
30:14 Understanding the Brain's Response to Stress
31:33 Steps to Shift Your Default Paradigm
32:18 Mindful Release and Emotional Reboot
35:57 Evaluating and Shifting Your Legacy
43:19 Practical Examples for Healthcare Workers and Teachers
51:08 Parenting Challenges and Solutions
55:27 Final Thoughts and Next Steps
Check out my group course to apply this material to you.
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
The Essential Power of Human Connection to Decrease Stress and Burnout
In this episode of Burnout Solutions, host Mona discusses the significant impact of human connection on reducing stress and burnout. Drawing from personal experiences, recent encounters, and two insightful books, Mona underscores the importance of reconnecting with others in a digitally disconnected world. She delves into the Nine Lost Connections outlined by Johan Hari and the concept of social capital from Robert Putnam's work. The episode offers practical advice on fostering meaningful connections in daily life, emphasizing that healing and resilience thrive in strong communities and relationships.
00:00 Introduction to the Power of Human Connection
01:14 Personal Experiences with Connection
03:14 The Modern Era of Digital Disconnection
04:33 The Impact of Disconnection on Mental Health
05:22 Exploring Lost Connections
20:14 Reconnecting in Everyday Life
24:48 Conclusion: Building a Connected Community
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Decrease Stress Using the Emotional Reboot
In this episode of Burnout Solutions, Mona and life coach Micah Murdoch delve into the topic of emotional processing. They introduce and explain the 'Emotional Reboot' technique, a powerful tool learned from the Mind Firm Method meant to navigate and manage intense emotions, and build emotional resilience. Throughout the discussion, they share personal experiences and strategies for naming, welcoming, describing, and allowing emotions, highlighting the importance of emotional intelligence in reducing stress and improving relationships. The episode concludes with the shared insight that mastering emotional processing can significantly enhance overall well-being and happiness.
00:00 Introduction to Emotional Processing
00:53 Meet Micah Murdoch: Life Coach
01:46 The Emotional Reboot: A Life Coach School Skill
03:28 Understanding Emotions and Their Impact
05:18 The Power of Attitude and Emotional Labels
13:41 Practical Activity: Mapping Your Emotions
18:26 The Emotional Reboot: Four-Step Process
25:46 Exploring Emotional Awareness
26:09 Describing Emotions in Detail
27:31 Challenges in Identifying Emotions
28:57 Allowing Emotions to Pass
30:05 The Impact of Repeated Emotional Triggers
31:27 Emotional Reboot Techniques
44:55 Modeling Emotional Resilience
47:22 Final Thoughts on Emotional Reboot
Request your Free Guide- Emotional Reboot and Emotions Guide
To to find out more, or work with me one on one, please see www.monatippets.com
Understanding the Power of Fact vs Story in Managing Stress and Burnout
In this episode of Burnout Solutions, Mona and guest Micah Murdoch discuss the critical distinction between facts and stories and how our perceptions shape our experiences, especially in high-stress professions like healthcare, education, and parenting. They explore how mindfulness tools such as 'mindful release' and 'fact versus story' can help in managing stress and preventing burnout. The episode highlights how our individual nervous systems influence our interpretation of events, and how separating facts from stories can empower us to make better choices and reduce emotional suffering. Future episodes will delve into practical strategies for shifting narratives and maintaining emotional regulation.
00:00 Introduction: The Many Sides of Every Story
01:29 Welcome to Burnout Solutions
01:49 Meet Micah Murdoch
03:08 Understanding Mindful Release
04:02 Fact vs. Story: A Powerful Tool
10:56 The Role of the Nervous System
16:45 Applying Fact vs. Story in Real Life
24:06 The Comparison Trap in Parenting
24:49 The Impact of Stories on Parenting Stress
26:59 Shifting Stories for Better Outcomes
28:58 Mindful Release: A Practical Example
30:38 Fact vs. Story in High-Stress Jobs
32:05 The Biological Mechanism of Stress
34:41 Applying Fact vs. Story in Teaching
36:42 Screen Time Struggles in Parenting
41:57 Conclusion: Controlling Your Narrative
Need some practice for Fact or Story? Get it here.
To to find out more, or work with me one on one, please see www.monatippets.com
Tools for Stress and Burnout Series with Micah Murdock: The Mindful Release
In this episode of Burnout Solutions, Mona, together with life coach Micah Murdoch, introduces a powerful and often overlooked tool for managing stress and burnout called the 'mindful release.' This free and simple tool helps bring awareness to internal narratives that shape stress and stress perceptions. Mona and Micah discuss the significance of becoming the 'watcher' of one's thoughts, the physiological and psychological benefits of mindful release, and provide practical strategies and scenarios where this tool can be applied. The episode also highlights the importance of compassion and curiosity in dealing with stress and burnout, especially for teachers, healthcare workers, and parents.
00:00 Introduction to Burnout Solutions
01:39 Meet Micah Murdoch: Life Coach and Educator
02:41 Understanding Stress and Burnout
04:05 Perception and Environment
06:13 The Power of Perception
08:22 Influences on Our Perceptions
16:01 Introducing the Mindful Release Tool
21:05 Engaging the Logical Brain
21:53 The Watcher: Observing Thoughts with Compassion
22:36 Mindful Release: Uncovering Conflicting Beliefs
24:36 Practical Applications of Mindful Release
26:29 Mindful Release for Teachers and Healthcare Workers
31:39 Mindful Release for Parents
34:30 Challenge: Try a Mindful Release
36:19 Conclusion and Future Topics
Click here to find out more about Micah Murdock
Free Questions to get started on a Mindful Release
To to find out more, or work with me one on one, please see www.monatippets.com