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You Are Not A Frog
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You Are Not A Frog

Author: Dr Rachel Morris

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The podcast for GPs, hospital doctors and other professionals in high-stakes, high-stress jobs who want to thrive rather than just survive.

You studied for years, you're really good at what you do but you've noticed that you're starting to feel overwhelmed, overworked and under-resourced. You may be comparing yourself to a frog in boiling water - the heat has built up so slowly that you haven’t noticed the extra-long days becoming the norm. You may feel on the edge and trapped in the very job that you've spent years working towards.

Here's the problem, frogs only have two choices; stay and be boiled alive, or jump out of the pan. The good news is that you are not a frog. You have many more choices than you think you do. You don't have to quit, and nor should stress and burnout be inevitable.

It is possible to be master of your own destiny, to craft your work life and career so that you can thrive even in the most difficult of situations. There are simple changes you can make which will make a huge difference to your stress levels and help you enjoy life again.

Your host is Dr Rachel Morris, GP turned Executive Coach and Specialist in Resilience at Work who knows what it's like to feel like an exhausted frog. In the podcast, she'll be talking to friends, colleagues and experts all who have an interesting take on resilience for clever people in high-stakes, high-stress jobs so that together you can take back control to beat stress and burnout, survive and thrive.

59 Episodes
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Social media is known for its benefits in creating and maintaining connections. It’s also designed to provide us with information—often too conveniently—in just one click. Because of this, it's only natural that we keep on using it, without realizing we're glued to our screens longer than we ought - or want -  to be.In this episode, Dr. James Thambyrajah joins us to talk about social media's subtle yet profound effect on our daily lives. We discuss the perils of being unaware of how our online decisions are influenced and James shares his insights on how we can improve how we stay informed and inform others.Tune in to this episode if you want to learn more about how to go beyond your digital echo chamber.Here are three reasons why you should listen to the full episode:Discover how social media affects our online decision-making processes.Learn how screen time impacts your mental health and well-being.Identify some tips on how to solve this social dilemma.Resources'Skin Lesions: What’s the Diagnosis?' by Dr. James ThambyrajahThe Social Dilemma on Netflix Indestructible: How to Control Your Attention and Choose Your Life by Nir EyalDad Tired Podcast Episode: Developing A Tech Plan For Your Family by Jerrad Lopes featuring Arlene PellicaneGuides by the Royal College of Paediatrics and Child HealthGiveawayStart Stop Continue giveaway https://www.shapestoolkit.com/stop-start-continue Podcast linksCheck out our Black Friday Offer for the Resilient Team Academy here Sign up here to receive a link to the episode workbook and CPD form downloads for each podcast which you can use for reflection and submit for your appraisal. You can also join the Shapes Collective Facebook group where we chat about hot topics and regularly post interesting articlesContact RachelLinkedIn @Dr-Rachel-lMorris Twitter @DrRachelMorrisrachel@wildmonday.co.ukFind out more about our training here Support the show (https://youarenotafrog.com)Support the show (https://youarenotafrog.com)
Bullying doesn’t just happen in the schoolyard — it can happen anywhere, even in the workplace. Workplace bullying and harassment can adversely affect an employee's health, career and performance. Overcoming bullying should never be the victim’s burden; thus, knowing how to support victims may alleviate the situation.In this episode, Rachel chat’s with Dr Adam Harrison, a general practitioner, medical leader, and barrister, shares his experience as a victim of bullying and how he conquered his fear of bullies . He also talks about the ‘bystander effect’ and how you can support victims of workplace bullying to combat this issue.Tune in to the full episode to understand workplace bullying and the ways to overcome it.Here are three reasons why you should listen to the full episode:Find out how humiliation and bullying affect the professionals who experience itDiscover how to be resilient in the face of workplace bullying.Learn how to settle cases of workplace bullying.ResourcesThe Real Price of Incivility by Chris WhiteheadThe Price of Incivility by Christine Porath and Christine PearsonGoogle’s Search Inside Yourself Leadership InstituteThe Five Dysfunctions of a Team by Patrick LencioniDealing with—or Reporting—“Unacceptable” Behavior by Mary Rowe, Linda Wilcox and Howard GadlinEpisode HighlightsBullying in the Medical FieldAdam shares stories about a medical student being humiliated by a consultant and his own experience being bullied.He has a list of eight things that stuck with him after that experience.Traditional medical training may be the problem because historically, it has been based on behaviours that can be seen as  bullying.Adam’s 3 Tips to Combat Workplace Bullying and HarassmentTry to de-personalize the situation.Find support within the team.Learn to become more assertive and influential so that you can confront your bully and persuade them to stop.Podcast linksCheck out our Black Friday Offer for the Resilient Team Academy here Sign up here to receive a link to the episode workbook and CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. You can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articlesContact RachelLinkedIn @Dr-Rachel-lMorris Twitter @DrRachelMorrisrachel@wildmonday.co.ukFind out more about our training here Support the show (https://youarenotafrog.com)
This week, Michael Ledzion joins us to discuss the cognitive benefits of exercising. We talk about how you can start making small changes in your routine that count in massive ways.Highlights[04:28] Introducing MichaelHis social enterprise, Sports for Schools, arranges athlete visits to schools.They inspire children to be resilient and engage in physical activity.[06:39] Making Exercise Fun for KidsMost children don’t do enough physical activity because we don’t give them space to do it.To get your kids to exercise, he recommends inviting their friends along.[10:13] Activity and ProductivityWhen you do physical activity, you produce brain-derived neurotrophic factor (BDNF).It is like having fertiliser for the brain because the growth factor grows cells.[14:22] Exercise and CreativityCreativity is key to memory.Memory strength is a function of repetition, intensity and a strong connection between neurons.BDNF helps in connecting neurons together.[17:28] Aerobic Fitness Research suggests that aerobic fitness is the most valuable routine.Moderate to vigorous exercise has the most significant effect on BDNF production.[22:08] Why We Don’t See the Importance of Physical ActivityMichael believes the school system has made a mess of physical education by having targets and exams.The focus on exams has resulted in a lack of education about the benefits of movement.[26:27] Advice for People Who Work Long HoursBuild a routine.Start small.Plan your week.Delegate to free up time for exercise.[33:56] Advice for EmployeesIf you want to perform better at your job, be more physically active.Several studies show that physically fit people earn 20% more.Enjoyed This Podcast?Write a review and share this with your friends.Sign up here to receive a link to the episode workbook and CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal.Join the Shapes Collective Facebook group where we chat about hot topics and post interesting articlesFind out more about our resilience training here.Email Rachel or reach her on LinkedIn or Twitter.Podcast linksMichael Ledzion's LinkedInSports for Schools websiteGet Active by Sports for SchoolsClubblySpark by John RateyTHRIVE Weekly Planner a tool which helps you plan your ideal weekSupport the show (https://youarenotafrog.com)
What could be harming you when it comes to spending time with very nice people? Why does this week’s guest stick a picture of a chimp to her computer monitor? And what is the question we should ask ourselves before we say yes to an invitation?This week’s episode is a retrospective on what the first lockdown and subsequent ways of living and working have taught us about the importance of connection.With working practices limiting direct contact with other people as part of the COVID crisis, finding ways to connect with your colleagues may need a little inventive thinking, Jo and Rachel offer some great tips on this.The key to getting these strong connections is finding common ground, offering feedback, self disclosure and vulnerability. A good friend at work can really help you see things differently when you are overloaded with stress and your inner chimp is likely to escape - take a listen to understand how Jo uses the chimp metaphor in a very real sense as a flag to her colleagues!Not all connections are equal, some can drain your energy more than you realise. Our connections are categorised into one of 4 groups, our VIPs give us energy, whilst Very Nice People (VNPs)  tend not to reflect that energy back to us. Making sure you find enough time with the right people is really important. And that may mean learning to say no to some invitations. Jo offers some great advice here including to ask yourself; if you say yes to this, what are you saying no to?Top tips on maintaining better connections:In work: Have connection at the forefront of your mind. Change your route, plan a coffee break, keep your door open.Don’t be afraid to be vulnerable, people will trust you more.In life:Take a look at who your VIPs are and make sure you’re spending enough time with them.Our Stop Start Continue checklist can help you assess how strong your connections are (amongst other things)- you can download your copy of the checklist here. Useful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. You can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles 24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service The NHS Practitioner Health Programme Podcast Links:Contact Rachel LinkedIn @Dr-Rachel-lMorris Twitter @DrRachelMorrisrachel@wildmonday.co.ukwww.shapestoolkit.comSupport the show (https://youarenotafrog.com)
The One About Alcohol

The One About Alcohol

2020-11-0346:07

Dr Giles P Croft is back to chat with Rachel about his experiences of an unplanned (but surprisingly great) year of sobriety following a revolutionary read he was recommended. You might remember Giles from episode 46, where he talked about how as humans, we naturally default to happiness.Well, one of our other defaults can lead us to distractions when our thinking is crowded or overwhelming, and yes - you guessed it, alcohol is one of the biggest tools people in high stress jobs use to self soothe and take our thinking offline.We’ve been raised with images and impressions that alcohol is a cure-all - bad day? Alcohol! Something to celebrate? Alcohol! End of the day? Alcohol! No wonder we don’t always pay conscious attention to alcohol’s impact on our lives.The book that created such huge paradigm shifts around alcohol for first Giles and then Rachel is This Naked Mind by Annie Grace. A myth busting, non-judgmental (and sometimes humorous) look at alcohol in modern life.Giles explores some of the ways we can learn to listen to ourselves when we might normally and instinctively turn to alcohol. Switching off our thinking isn’t something we’re used to doing, but reaching for a drink as a tool to switch it off is much more ingrained in us. Discovering the power and capability you have within yourself when you learn this art can be an enlightening experience - as Giles testifies!If you feel that alcohol is causing problems in your life, then please get help. There are services listed in the resources below.Useful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal.You can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles 24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service The NHS Practitioner Health Programme Podcast Links:Contact Rachel LinkedIn @Dr-Rachel-lMorris Twitter @DrRachelMorrisrachel@wildmonday.co.ukwww.shapestoolkit.comFollow Giles on twitter @gilespcroftContact him here https://gilespcroft.com/Check out Giles’s YouTube ChannelConnect with Giles on Facebook.Connect with Giles on LinkedIn.For more information and sources of support for alcohol addiction please visit the NHS live well website here Support the show (https://youarenotafrog.com)
In this week’s episode, Rachel and Dr Surina Chibber share what they have learnt from years of flexible working to help you become more successful and less stressed (and guilt ridden) in your approach to this style of work.Surina is a portfolio GP and co-founder of My Locum Manager which specifically helps GPs manage the tasks that come with flexible working more easily. There are a lot of reasons people choose to explore flexible working, from embarking on parenthood to career diversification. Surina reminds us flexible working can be great, but will increase stress as a result if you’re not prepared. Working across a number of roles may require you to take on additional tasks such as marketing, tax returns, administration or professional training. Where your working week may start to overwhelm you, it can be really useful to write a ‘to-be’ list instead of a ‘to-do’ list to check that what you’re doing corresponds with your life desires and values.Surina reminds us to be in the moment instead of focusing on “I’ll be happy when…”Sometimes your time spent doing what you love creates a return on investment that you didn’t expect. Remember, the journey is the reward.By looking at what it is you want to achieve from flexible working, you can plan your time and resources to work towards this successfully and happily. One of the best things both Rachel and Surina advocate is getting a coach or mentor (or several!) to learn from and guide you to success.Their top tips are:Surina:Understand what you enjoy.Set boundaries over what is your work time and what your working week looks like.Surround yourself with people who are doing different things in their space, learn from them.Rachel:Get the help that you need and pay for it if neccesary!Ditch the guilt.Do fewer things but better.Useful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. Download Surina's popular e-book from MyLocumManager for locum GPs hereYou can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service The NHS Practitioner Health Programme Podcast Links:Contact Rachel LinkedIn @Dr-Rachel-lMorris Twitter @DrRachelMorrisrachel@wildmonday.co.ukwww.shapestoolkit.comMy Locum Manager a powerful platform for GPs who work flexibly. Whether you are working as a locum GP or creating a portfolio career, MLM will help you schedule all upcoming work direct to your smart phone calendar, easily invoice and pension and simplify all your tax return. Being a member of My Locum Manager provides you with monthly supportive webinars, access to specialist accountants and financial advisors. Sign up for a free trial.Support the show (https://youarenotafrog.com)
This year, the issue of racial discrimination is forefront in our minds. It exists in every profession and every walk of life. It exists in ways we don’t always realise.  It has raised many questions. It has created a sense of discomfort. And it isn’t going away.The subject of racism comes shrouded in societal shame. It’s time to shake off that shame and ask a few questions - or let You Are Not A Frog’s Dr Rachel Morris and Dr Abubakar Mohammad, GP and Wessex RCGP Executive board member ask them for you. This week they’re joined by their guest, Dr Aigbokhai Ohiwerei, a GP in Fareham and Whitely.They ask; what’s in a name, what is racism, how do I speak up with confidence when I see injustice and why have people found speaking up so hard?Abu and Aigbokhai share how these issues have affected them and some of their colleagues and give some great examples of how combatting racism doesn’t have to be combative. It is in fact, more about choosing to speak up or through the right channels when you see or hear an injustice.The team offer some great ways to challenge and question:Can you write your name for me to help me pronounce it correctly to patients?When you say (example “You’re a foreigner though!”), what do you mean by that?When you hear someone misappropriate a term, or use a stereotype - gently explain how that is inferred as a racist statement (we all have done this without being aware - let’s help each other!)If you don’t feel comfortable talking, write an email or speak to someone who can share your voice.Personal and societal change are big subjects and may make us uncomfortable with what we’ve witnessed previously or left unchallenged BUT the greatest thing we can do is listen from these experiences and learn how to make our practices, businesses and workplaces happier, harmonious and more equal. As a final thought and a direct quote, “It’s more powerful when you are in a position of privilege to speak up.” If you’re in a position of privilege, imagine just how much positive change you have the power to invoke. If you want to hear the further two episode in this series of three episodes commissioned by Wessex RCGP Faculty, please visit their websiteUseful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. You can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles 24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service The NHS Practitioner Health Programme Podcast Links:Contact Rachel LinkedIn @Dr-Rachel-lMorris Twitter @DrRachelMorrisrachel@wildmonday.co.ukwww.shapestoolkit.comDr Abubakar MohammadInstagram @Dr.Abu.MDr Aigbokhai Ohiwerei - a.ohiwerei@nhs.netIf you want to hear the further two episode in this series of three episodes commissioned by Wessex RCGP Faculty, please visit their website Support the show (https://youarenotafrog.com)
A Year of the Frog

A Year of the Frog

2020-10-1343:19

The week’s episode is a special one as the Frog celebrates a year of podcasting! So this episode turns the table as YANAF regular, Dr Nik Kendrew, puts the spotlight on Rachel. They talk about everything from what this experience has taught Rachel, to the power of ‘F**k It’, how Nik’s inner chimp attacks in the supermarket & one guest’s squeaky bum time!Rachel wanted to share the conversations, ideas & experiences she encountered through her work with a wider audience to help more people than she was reaching through her courses.Through the podcast she’s enjoyed learning as much from her guests as you have, from conflict management to equality in the workplace it’s been an eye opening year of conversations.For a podcast series that’s dedicated to helping doctors, healthcare professionals & executives in high stress jobs. Nik notes that as well as being very busy, some of these jobs can be very lonely places & Rachel’s been really pleased to hear how many people have fed back the recurring phrase “it makes me feel like I’m not alone”.It’s perhaps no surprise that the most popular episode this year has been on COVID fatigue with Dr Caroline Walker. During the COVID crisis, this podcast has been a great way to reach out to and connect with people when stress, loneliness, fear & uncertainty have been prevalent across all sections of society and industry. Sharing stories is often one of the most helpful things for all of us to feel less alone in moments of difficulty or uncertainty. Nik shares a really poignant example of how sharing our stories can help others and save lives.So as a sign off to a great year of episodes, Rachel is inviting you to help shape future Frog episodes. What would you like to hear more about and what more can we do to help you realise that you are not a frog? You can get in touch using the links below.Useful Tools & Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection & to submit for your appraisal. Looking for resilience training for your team your CCG or GP Training Hub? Find out more about her online and face to face courses for doctors and other professionals on surviving and thriving at work.   For more episodes of You are not a frog, check out our website Sign up to our mailing list here for loads of useful resources about thriving at work Join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service The NHS Practitioner Health Programme Download the free ‘Stop, Start, Continue Checklist’ tool hereContact Rachel LinkedIn @Dr-Rachel-lMorris Twitter @DrRachelMorrisrachel@wildmonday.co.ukwww.shapestoolkit.comListen to Nik’s brand new podcast ‘Boggled Docs’ here Contact NikTwitter @nikkendrew Support the show (https://youarenotafrog.com)
This week Rachel is joined once more by Dr Caroline Walker, otherwise known as The Joyful Doctor to look at what on earth has happened over the past 6 months and what we can anticipate in the coming months.It’s fair to say that we’re currently in an adjustment phase, learning how to work and live to the current rules, anticipating changes to these rules and processing this seismic shift from how our lives used to operate.We’re seeing burnout from overwork, anxiety over the uncertain future and a general sense of grief and loss.It’s common for people to vent their anger towards those they feel safe with. We’re being asked to do more than ever and we need a plan to manage this. Consider the example of a professional footballer. If they were asked to play for 3 hours instead of 90 minutes what would they do? Devise a break plan, factor in more nutrition, add more to their team and so on. When we have extra pressure applied, what are we doing to make sure we can cope?There are things that will be out of your control right now, so Rachel and Caroline give a reminder about the ‘Zone of Power’ and how this powerful tool can bring you a sense of calm and empowerment.One ultimate top tip from Rachel and  Caroline; Learn to leave things unfinished.This sounds unlikely but they present a good argument for its benefits.Useful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. https://www.shapestoolkit.com/podcast-CPD-formsLooking for resilience training for your team, your organisation or your CCG or GP Training Hub? Find out more about her online and face to face courses for doctors and other professionals on surviving and thriving at work.For more episodes of You are not a frog, check out our website https://youarenotafrog.com/Sign up to our mailing list here for loads of useful resources about thriving at work You can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles 24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service The NHS Practitioner Health Programme Podcast Links:Download the free ‘Stop, Start, Continue Checklist’ tool hereDownload a free handout about how to stay in your Zone of Power The Happiness Trap: Stop Struggling, Start Living by Russ HarrisContact Rachel LinkedIn @Dr-Rachel-lMorris https://www.linkedin.com/in/dr-rachel-morris/Twitter @DrRachelMorrisrachel@wildmonday.co.ukwww.shapestoolkit.comContact Carolinecaroline@joyfuldoctor.com Twitter @joyful_doctorThe Joyful Doctor Website www.joyfuldoctor.com Support the show (https://youarenotafrog.com)
When we’re starting out in our careers, there’s a lot to remember, to consider and a lot that we’re not prepared for.  For doctors, dentists, lawyers and many other high stress professional jobs, we’ve undertaken years of training and yet, we’re (mostly) unequipped to deal with how to manage the money we start making once we qualify .Joining Rachel in this week’s episode is Dr Tommy Perkins, as well as being a GP Partner, and father, Tommy is one half of Medics Money. Medics Money is an organisation specifically aimed at helping doctors make better decisions with their finances. It’s run by Tommy and Dr Ed Cantelo who is not only a doctor but a qualified accountant.When Tommy left medical school he carried with him £85,000 of student debt - what a way to start your career! With no understanding of how to manage finances, this debt was a big burden but it also inspired Tommy to look at how to manage finances, manage tax, and how to use his money to work for him and pay down his debt. Money and happiness, much like money and tax, do not exist in a linear relationship. Learning about the relationship between money and tax is something you can be taught, understanding the relationship between money and happiness is something you can only find by understanding your own values, and what’s important for your own happiness.A great way to get this understanding and start to take control is by preparing a  PDP (Personal Development Plan) for your finances, much like you would write a PDP for your professional life. When you’re writing your  PDP, don’t think of it as just about money, but consider what your priorities in life are so that you can put plans in place that will make you feel good, like Tommy’s debt pay back plan. We can avoid facing up to our financial situation, but it feels good to have a plan that puts you back in control.Tommy’s two most important suggestions areWork  you can maximise your income; for example by sorting out your tax code, tax reimbursements, child benefit, etc.Minimise your expenditure.Tommy’s top tips are:Get financial advice from specialists in your profession.Do a budget!Make a financial PDP.Create an emergency fund.Want to make sure you’ve reflected on what the recent lockdown has taught you about what’s important in life? What makes you happy? What you’d gladly see the back of? Download our free. Start Stop Continue Checklist tool here  Useful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. Looking for resilience training for your team, your organisation or your CCG or GP Training Hub? Find out more about her online and face to face courses for doctors and other professionals on surviving and thriving at work.  For more episodes of You are not a frog, check out our website https://youarenotafrog.com/Sign up to our mailing list here for loads of useful resources about thriving at work You can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles 24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing ServicSupport the show (https://youarenotafrog.com)
Do you sometimes sacrifice your health and happiness for work? Are you unsure of why you do it, or what you can do?It’s a surprisingly common trait amongst doctors and other busy professionals to believe that you’re indispensable. In truth, we know that whilst what we do is important, if we don’t look after ourselves and take time out when we’re unwell, we’ll be out of action for much longer.This week Rachel is joined by You Are Not A Frog regular, Nik Kendrew. Last time Nik joined us, we discussed a book that has helped him in his professional life as a GP, trainer and partner as well as his personal life. Nik’s back this week to talk about another brilliant book and to share what insights and learnings he’s gained from it.Between this and Nik’s previous guest appearance on YANAF, he’s had some personal battles to deal with, including an emergency trip to hospital just as he was due to start a shift as duty doctor (yes, the ambulance took him away in front of the waiting patients!).This was a serious moment for Nik, yet whilst he was in Resus, he found himself texting his future appointments, offering reassurance that he’d definitely be there. Fortunately, the health professionals got tough with Nick and instructed a 2 week rest period.Nik’s condition is now well managed and he’s even back to some of the physical activities he enjoyed previously, but there has been a big paradigm shift for him along the way.Rachel and Nik explore why we, particularly as professionals, deny our health concerns and what advice we’d offer a friend who found themselves in a similar situation to Nik.The book Jog On, by Bella Mackie transformed Nik’s personal and professional outlook along his recovery journey. Bella’s story takes us from her marital breakdown and peak of sustained anxiety to a place of personal happiness by discovering exercise.Nik had to return to some uncomfortable memories with this book, but also some great successes as well as making a big mental shift - that exercise is something to be enjoyed, not doggedly pursued for ‘personal bests’! In finding what you enjoy, you’re more likely to gain huge mental health rewards and stick at this as part of your regular self care routine. It’s really important to be aware that the image of the ‘super-fit’ doesn’t always mean happiness. Happiness comes from doing what you enjoy, and if you can find a regular (and even mindful) form of exercise you’ll gain an improved state of mind.Don’t forget that our BRAND NEW membership for busy leaders who want to get productive and thriving teams in the new ways of working is only open for a short time longer. If you’re interested, then check out the Resilient Team Academy.  Useful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. Looking for resilience training for your team, your organisation or your CCG or GP Training Hub? Find out more about her online and face to face courses for doctors and other professionals on surviving and thriving at work.   For more episodes of You are not a frog, check out our website https://youarenotafrog.com/Sign up to our mailing list here for loads of useful resources about thriving at work You can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting Support the show (https://youarenotafrog.com)
We may be returning to something of a more normal working life, but there is still a lot of change ahead of us and we face continuing challenges both in our day to day work and leading our teams.Some of our greatest challenges exist around communication - with teams that may be split between being able to meet in person and those working remotely, communicating with your team where there may be uncertainty and the lack of creative thinking that often can occur in team meetings where you can quickly get ‘group think’.Joining Rachel this week are not one, but three guests - her ‘go-to’ gang, or as she describes them - her ‘wise guys’!We talk about how we and our teams have responded during the different stages of the crisis and reflect on what this has taught us. Ultimately, the key to looking out for and after your teams is to communicate, communicate, communicate. Our top tips are:Find new and creative ways to communicate.Remember to look forwards, not just review the past.Informal chats for mentoring can be transformative, whether you lead that person or not.Run a Stop Start Continue on your remote working strategy.It’s really important to look after yourself too, don’t discount the value in finding your own mentor. Your team is likely to have some great problem solvers, reach out to them when you need inspiration. And finally, remember that it won’t be like this forever - even if at times we feel stuck and can’t see an end to this.And if you’d like to join our BRAND NEW membership for busy leaders who want to get productive and thriving teams in the new ways of working then check out the Resilient Team Academy.  We’ll give you all the tools and resources you need to have transformative conversations, run better meetings, and use a simple coaching approach to empower your people. You’ll receive the Shapes Toolkit Core training and all the material will be delivered direct to your inbox in short, bitesize chunks. We’re only open to new members until 22nd Sept so you need to be quick!  Useful Tools and Resources:Sign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. https://www.shapestoolkit.com/podcast-CPD-formsLooking for resilience training for your team, your organisation or your CCG or GP Training Hub? Find out more about her online and face to face courses for doctors and other professionals on surviving and thriving at work.  Get the COVID Team Wellbeing Toolkit which includes instructions on how to run a team check in chat here For more episodes of You are not a frog, check out our website https://youarenotafrog.com/Sign up to our mailing list here for loads of useful resources about thriving at work https://www.shapestoolkit.com/free-team-wellbeing-toolkitYou can also join the Shapes Collective Facebook group where we chat about the hot topics and regularly post interesting articles24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing ServiceThe NHS Practitioner Health Programme Support the show (https://youarenotafrog.com)
Just before lockdown, Rachel recorded this episode that specifically deals with helping individuals and teams manage those difficult conversations that arise during change, conflict and crisis. And it’s fair to say that as we continue, or return to work in our changed world, these conversations have become crucially importantRachel talks with Beccie D'Cunha, founder of Courage Lab, about the conversations that we avoid and the conversations we really need to have with our colleagues, teams and managers. They can be described as difficult conversations, but we can redefine them as courageous conversations - because ultimately it takes courage for both parties to listen and be heard.Beccie helps leaders and teams to have these conversations. Where there is conflict around performance, difficulty with change or challenges with strengths or differences, she mediates and gives people the tools they need to bring about healthy dialogue that leads to resolution.Beccie’s top three tips to having courageous conversations are:Do your prep. Work out what you want to get out of the conversation? What are the pros and cons of having the talk?Take the risk to be honest and vulnerable with your feelings.After we’ve shared, be prepared to hear the response, and listen out for how the listener is feeling as well.Podcast Links:Get the Busy Leaders Guide to Getting a Resilient Team mini-video series here.Find out more about the Resilient Team Academy membership for busy leaders. Sign up here to receive CPD form downloads for each podcast.Beccie D'CunhaBeccie has relaunched her brand and website since this podcast was recorded and now has a new company name! Contact her here beccie@couragelab.coLinkedIn @BeccieDCunha Twitter @becciedcunha You can find out more about Beccie's work at her new website where you can also sign up to receive receive her  newsletter and get a free Guide to Building Team Resilience During Uncertainty www.couragelab.coRachel MorrisContact Rachel rachel@wildmonday.co.uk Twitter @DrRachelMorris LinkedIn @Dr-Rachel-MorrisFind out more about her online and face to face courses for doctors and other professionals on surviving and thriving at work - the Shapes Toolkit training hereYou can download our Stop Start Continue Checklist tool hereFor more episodes of You are not a frog, check out our website https://youarenotafrog.com/Sign up to our mailing list here for loads of useful resources about thriving at work You can also join the Shapes Collective Facebook group to interact with Rachel and other busy professionals who want to thrive at work. Support the show (https://youarenotafrog.com)
Default to happy

Default to happy

2020-09-0146:14

In our first podcast back after the summer break, Rachel talks with Dr Giles P Croft about his take on how to beat stress and burnout. Giles  is a psychology graduate and former NHS surgeon who stepped aside from clinical practice for a decade to explore a number of career paths, including health informatics, cycling journalism, public speaking and high street retail with his wife.He is now back in the healing profession, tackling the root cause of chronic mental stress and its many harmful effects by helping clients reconnect to their natural, inbuilt state of health. He lives and works in the Brecon Beacons National Park with his wife and 6 year old daughter.As human beings, we are designed to default to a setting which is at peace and happy. The problem is that so often our thinking gets in the way of this, causing feelings which make us feel that something is dreadfully wrong. Whilst feelings can be a useful indicator light to what’s going on with our thinking – they are rarely ‘ the absolute truth’ .Giles believes that if we can just stop trying to ‘do stuff’ to make ourselves feel better, and just leave ourselves to default to our innate factory settings, and live in the present, we will feel- and think much better, and our stress will disappear. We chat about how to avoid secondary suffering by layering unhelpful thoughts on top of events and talk about the ‘soft flute of intuition’ which will help tell us what we really need in any given moment. Giles’s top 3 tips are:Ask yourself ‘where are my feelings coming from right now?’Look at your hands regularly to stay in the present moment. The present is all there isGo back and listen to the podcast again – change comes through insightSign up here to receive a link to the CPD form downloads for each podcast which you can use for reflection and to submit for your appraisal. https://www.shapestoolkit.com/podcast-CPD-formsYou can download our Stop Start Continue Checklist tool here and you’ll also receive the Busy Leaders Guide to getting a Resilient Team which is launching on 8th Sept. Contact Rachel at rachel@wildmonday.co.uk Find out more about the Resilient Team Academy membership for busy leaders. https://www.shapestoolkit.com/rta-waitlistWe are sending out a regular email with new resources, tips and useful content especially for professionals working throughout the COVID-19 crisis. If you’d like to receive this and other resources about thriving at work then please sign up here https://shapes-toolkit.mykajabi.com/free-team-wellbeing-toolkitYou can watch this podcast episode on YouTube herePodcast linksFollow Giles on twitter @gilespcroftContact him here https://gilespcroft.com/Check out Giles’s YouTube Channelhttps://facebook.com/drgilespcrofthttps://linkedin.com/in/drgilespcroft Find out more about the Shapes Toolkit training hereYou can download our Stop Start Continue Checklist tool hereYou can Support the show (https://youarenotafrog.com)
In this episode, Rachel is joined by Sheela Hobden, Professional Certified Coach, wellbeing expert and fellow Shapes Toolkit facilitator. We talk about why rest isn’t just important for wellbeing, but important for productivity and creativity too. As doctors and other professionals, we can think that rest is just for other people, that we are superhuman and that we just need to keep going until we have just finished…. (fill in the blank). The reality is that our work is never done and if we wait until a convenient break in our schedule to rest and recharge then we’ll never take a break. We discuss tips and strategies for planning short and longer breaks and Sheela shares with us her top summer 2020 holiday survival tips:Take time out (clear your physical space of work clutter, use voicemail and out of office)Go tourist – rediscover where you live with new eyesCatch some rays – make the most of the early mornings and light eveningsHave a plan B (for when rain or other stuff stops play)Go funny – laughing is ALWAYS good for youConnect with other (a staple on this show!)We’ve put together a summer survival toolkit full of hints and tips from our favourite wellbeing experts, GPs, leadership specialists and coaches. You can download it here. You can download our Stop Start Continue Checklist tool here - https://www.shapestoolkit.com/stop-start-continueWe’re taking a dose of our own medicine and are going to take August off (we need it!). So do check out our back catalogue of podcasts over the summer – there are some gems there! A good summer listen would be How to be an Adult, or Eff it Living ). Thank you SO MUCH for your support over the last year – the podcast has been a great success and we couldn’t have done it without you! We’ll be back on 1st September.We are sending out a regular email with new resources, tips and useful content especially professionals working throughout the COVID-19 crisis. If you’d like to receive this and other resources about thriving at work then please sign up here You can watch this podcast episode on YouTube herePodcast linksRest: Why you get more done when you work less by Alex Soojung-Kimm PangPositive Psychology in the Pandemic – a 60 second lecture from Martin SeligmanWe Will Get Through This Michael Bungay Stanier podcastFollow Sheela on twitter @wellbeing_champFind out more about the Shapes Toolkit training hereHere’s Sheela’s website  https://www.bluegreencoaching.com/You can download our Stop Start Continue Checklist tool here - https://www.shapestoolkit.com/stop-start-continueYou can download our Thrive Week Planner here - https://www.shapestoolkit.com/thrive-plannerGet the Support the show (https://youarenotafrog.com)
In this episode, Rachel is joined by Dr Shani Langdon, a Clinical Psychologist specialising in mindfulness-based approaches. In this episode we discuss Acceptance and Commitment therapy a powerful way to deal with emotions and move forwards in our lives. Shani is an ACT practitioner and we discuss the three stages, firstly how we can choose to fuse with our thoughts and fully integrate and identify with them or choose to let them go, secondly how we can help ourselves accept the feelings that may be there without trying to change anything. Finally, acting consistently with our values allows us to take action rather than just stewing in our own thoughts. We chat about the importance of approaching thoughts and feelings with curiosity rather like David Attenborough examining a new species of insect, and how mindfulness techniques can help with this, help us feel grounded and also help increase our self-compassion.Finally, we discuss Russ Harris’s (author of The Happiness Trap) FACE COVID principles developed during the COVID crisis that help us to focus on what’s in our control, acknowledge our thoughts and feelings and open ourselves up to committed action. You can download our Stop Start Continue Checklist tool here - https://www.shapestoolkit.com/stop-start-continueWe are sending out a regular email with new resources, tips and useful content especially professionals working throughout the COVID-19 crisis. If you’d like to receive this and other resources about thriving at work then please sign up here You can watch this podcast episode on YouTube herePodcast linksShani’s website which has a resources page with links to support on offer during the COVID crisis, and details of upcoming courses which she runs with Elinor Brown is:www.beinghumantogether.co.uk Find Shani on LinedIn https://www.linkedin.com/in/dr-shani-langdon-a656a1107/Follow her on Instagram https://www.instagram.com/being.human.together/Russ Harris' website with details of his FACE COVID offerings (on the home page), books, courses and other resources:https://www.actmindfully.com.auThe ACBS website for lots more information about ACT:https://contextualscience.org/Find out more about the Shapes Toolkit training hereYou can download our Stop Start Continue Checklist tool here - https://www.shapestoolkit.com/stop-start-continueYou can download our Thrive Week Planner here - https://www.shapestoolkit.com/thrive-plannerGet the COVID Team Wellbeing Toolkit which includes instructions on how to run a team check in chat here - https://www.shapestoolkit.com/free-team-wellbeing-toolkitView our recent Shapes Webinars on how to support your teams through the COVID crisis here https://www.shapestoolkit.com/support-your-team-webinar24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pmSupport the show (https://youarenotafrog.com)
In this episode of the podcast, Rachel is joined again by Dr Caroline Walker – The Joyful Doctor. Caroline is a Psychiatrist, therapist, specialist in the wellbeing of doctors and host of The Joyful Doctor Podcast.This is the sixth in a new series of podcast episodes and videos – COVID-19 Supporting Doctors.In these very difficult times, Caroline and Rachel are working together to bring you as much support as they can. We’ll be tackling various different topics as they emerge in order to help doctors and other professionals working on the frontline keep their head in the game and stay focussed and resilient. In this episode we discuss COVID boredom – yes it’s a thing and yes, it’s possible to be totally bored even while busy. We talk about the factors that are increasing our boredom and think about what we can do to avoid making drastic and rash changes that won’t help.To combat boredom, we need to connect more to our meaning and purpose in life. Getting busier and busier won’t help, sometimes we need to dig down deeper and stay in the present moment rather than just distracting ourselves with less than helpful coping strategies. Changing things up a bit – even just changing your environment or what you eat every day can be helpful. We all need to grow and develop so finding something that offers a challenge can be the best way to beat boredom, be it learning a new skill, taking a course or just doing something outside our comfort zone. Our top tips are:Caroline:Connect to your meaningConnect to your purposeRachel:Stay in your zone of power – work out what you have control overKeep learning and challenging yourselfDon’t throw the baby out with the bathwater!Keep up the good work. Keep your heads. Keep caring. Contact Rachel – rachel@wildmonday.co.uk Twitter - @DrRachel MorrisContact Caroline – caroline@joyfuldoctor.com Twitter @joyful_doctorYou can watch this podcast episode on YouTube here.Podcast linksFind out more about my new membership for managers, the Resilient Team Academy launching in September. Join today as a Founder Memberhttps://drchatterjee.com/how-to-work-less-and-get-more-done-with-alex-pang/24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.Coronavirus wellbeing support for doctors Facebook group - https://www.facebook.com/groups/777257999463566/BMA Wellbeing Service - https://www.bma.org.uk/advice/work-life-support/your-wellbeingThe NHS Practitioner Health Programme - https://www.practitionerhealth.nhs.uk/You can download our Stop Start Continue Checklist tool hereYou can download our Thrive Week Planner here Get the COVID Team Wellbeing Toolkit which includes instructions on how to run a team check in chat here - https://www.shapestoolkit.com/free-team-wellbeing-toolkit<Support the show (https://youarenotafrog.com)
 In this episode, Rachel is joined by Dr Jamie Wyllie, GP and Red Whale Lead. Manage. Thrive! Course presenter. We chat about lockdown, what’s we’ve hated about it, how it’s affected us but also the things that we’ve learned about ourselves, our families and our work.Many of us have found we’ve had more time and space as activities have been cancelled, many of us have found that we have no time and space at all (depending on our home circumstances) but it’s fair to say that most of us have struggled with the lack of contact with people. We discuss how this lack of informal interaction can erode relationships with work colleagues as we’ve lost the small check ins which mean we can trust each other more and sort out small issues with minimal fuss. We talk through the Stop Start Continue model where we learn lessons from what’s gone on and plan how we’re going to do things differently.Jamie’s top 3 tips areTake stop start continue seriously and invest time in thinking about itWrite it downCollaborate – talk it through with friends and colleagues. You can download our Stop Start Continue Checklist tool here We are sending out a regular email with new resources, tips and useful content especially for doctors and healthcare professionals throughout the COVID-19 crisis. If you’d like to receive this and other resources about thriving at work then please sign up hereYou can watch this podcast episode on YouTube hereSign up for the Preparing for Life After VTS for GP Mums: Getting the Balance Webinar here https://event.webinarjam.com/register/31/k3r5li2q Podcast linksYou can download our Stop Start Continue Checklist tool here You can download our Thrive Week Planner hereThe Ruthless Elimination of Hurry John Mark Comer Book Get the COVID Team Wellbeing Toolkit which includes instructions on how to run a team check in chat hereView our recent Shapes Webinars on how to support your teams through the COVID crisis and sign up for the forthcoming webinar here https://www.shapestoolkit.com/support-your-team-webinar24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service The NHS Practitioner Health ProgrammeSign up for downloadable CPD reflection forms plus more tools and resources For more episodes of You are not a frog, check out our website https://youarenotafrog.com/Sign up to our mailing list here for loads of useful resources about thriving at work You can also join the Shapes CollectiveSupport the show (https://youarenotafrog.com)
 In this episode, Rachel is joined by Dame Jane Dacre, Ex-President of the Royal College of Physicians, Consultant Rheumatologist, Author of the Gender Pay Gap in Medicine Report and President of the MPSWe talk about the gender pay gap, why it has happened and what effect this has on us. Being a professional woman in medicine (and other professions) is easier than it used to be but there’s still a lot of inequality in the system. We talk about the societal expectations that there are on women and the micro and macro changes that people can make both in their own lives and in the system. Changing the system makes it better for EVERYONE. As doctors and professionals, we’re not necessarily expected or trained to change the system, but we need to look up and operate at a higher level. Jane talks about the need to stand back and think about how we can all do things in a better way.  ‘Isn’t it time you became a full-time skiver rather than a part-time matryr’. This was said to Jane when she was training, and it had a huge effect on her. This prompted her to make changes in her life. We chat about how we can be patronised by all sorts of people (including John Humphries!) and how to respond by calling it out with zero tolerance.Jane’s top tips areBe assertive without being strident or aggressive Hang on in there – it will all be alright in the endIf you don’t make mistakes you don’t learn.Find a non-confrontational way to fix systems that are unhelpfulRecognise change happens slowlyEncourage women to step upYou can download our Stop Start Continue Checklist tool here We are sending out a regular email with new resources, tips and useful content especially for doctors and healthcare professionals throughout the COVID-19 crisis. If you’d like to receive this and other resources about thriving at work then please sign up here You can watch this podcast episode on YouTube here Sign up for the Preparing for Life After VTS for GP Mums: Getting the Balance Webinar here https://event.webinarjam.com/register/31/k3r5li2q Podcast linksGender pay gap in medicine interim reportFollow Jane on Twitter  @DacreJaneYou can download our Stop Start Continue Checklist tool here You can download our Thrive Week Planner here View our recent Shapes Webinars on how to support your teams through the COVID crisis and sign up for the forthcoming webinar here https://www.shapestoolkit.com/support-your-team-webinar24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service - https://www.bma.org.uk/advice/work-life-support/your-wellbeingThe NHS Practitioner Health Programme - https://www.practitionerhealth.nhs.uk/Sign up for downloadable CPD reflection forms plus more tools and resources For more episodeSupport the show (https://youarenotafrog.com)
In this episode, Rachel is joined by Gary Hughes, author of the book Leadership in Practice, blogger, educator and facilitator who is a Practice Manager by day.We chat about how leadership in the COVID-19 crisis has had to adapt, and the different roles that a leader has had to take. Whether you are leading an organisation, a small team or even just working in a group of colleagues, compassion, kindness and clarity has never been more important.We talk about the three phases of the response to any crisis – the preparation period, the active period and the recovery period. People’s behaviours can be very different through the three phases varying from kindness and support to disillusionment, fatigue and let’s face it, some plain old bad behaviour!Setting clear boundaries, and knowing a clear vision for yourself, your team and your organisation is key. There is also a need to be fair and lead by example. Gary’s top tips for leading through into the recovery phase are:Get clarity on where you are heading – and communicate this to the teamReflect what you want to stop, start and continue (get our stop/start/continue checklist tool here insert link)Work out what else you need for the journey ahead – learning? Skills? Resources?We are sending out a weekly email with new resources, tips and useful content especially for doctors and healthcare professionals throughout the COVID-19 crisis. If you’d like to receive this and other resources about thriving at work then please sign up hereYou can watch this podcast episode on YouTube hereSign up for the Preparing for Life After VTS for GP Mums: Getting the Balance Webinar here https://event.webinarjam.com/register/31/k3r5li2qPodcast linksGet the COVID Team Wellbeing Toolkit which includes instructions on how to run a team check in chat here - https://www.shapestoolkit.com/free-team-wellbeing-toolkitFind Gary on LinkedIn Check out his latest blog here https://www.linkedin.com/posts/gary-hughes-b9070625_leading-the-recovery-from-a-crisis-weve-activity-6680877420448489472-CVhWThe BPS Psychological Needs of Healthcare Staff as a Result of the Coronavirus Pandemic article and resourcesView our recent Shapes Webinars on how to support your teams through the COVID crisis and sign up for the forthcoming webinar here https://www.shapestoolkit.com/support-your-team-webinar24 hour support for NHS staff: Call 0300 131 7000 between 7am and 11pm or text FRONTLINE to 85258 24/7.BMA Wellbeing Service - https://www.bma.org.uk/advice/work-life-support/your-wellbeingThe NHS Practitioner Health Programme - https://www.practitionerhealth.nhs.uk/Sign up for downloadable CPD reflection forms plus more tools and resources For more episodes of You are not a frog, check out our Support the show (https://youarenotafrog.com)
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