The Anti-Burnout Club

Life never does run smoothly does it? In this episode, I talk about what we can do when we face setbacks, including small, inconvenient things that throw a spanner in the works through to larger more devastating setbacks that can be harder to bounce back from. I cover three key tips that can help you recover from setbacks that focus on self-talk, resilience, and being prepared.If you would like to learn more about building resilience, join our first ever donation only workshop we’ll go through what resilience actually is, the benefits of learning this skill, and how to measure your own. We will then cover several actionable steps that you can take away to help build resilience which will include a workbook to fill in after the event – join a workshop here: https://www.eventbrite.co.uk/o/the-anti-burnout-club-44123506523Topics:Dealing with setbacksWorking with failureHustle cultureNegative self-talkSelf-compassionReframing negative thoughtsSeeing setbacks as opportunitiesThought diaryCreating a plan B (Bare Minimum)Setting your non-negotiablesLinks:If you struggle with some of the issues discussed in this podcast such as negative self-talk and lack of self-compassion, you might want to check out some of the classes on the platform such as ‘Conditions of worth’ ‘Self-critical Thoughts’ and ‘Managing Rumination’ to name just a few. Access these classes by becoming a member here: https://theantiburnoutclub.com/membership/Free Resources:Compassion Fatigue Symptoms, Prevention and TreatmentOpposite Action Examples for Overwhelming Emotions 

Spring has sprung and for many, it’s the perfect time to Spring clean our homes… But what about our minds? In this episode, I look at how we can use a typical Spring-cleaning ritual that we’d use on our homes and turn this into something we can use for our mental wellbeing. I walk through each of the steps you can take to declutter your mind to create more clarity and calm. We will also, be covering some of these things in more detail during April’s theme Overcoming Fear and Anxiety over on The Anti-Burnout Club platform.Topics:Decluttering our mindsBrain dump Sorting through thoughts and feelingsOrganising your thoughtsLetting go of things that don’t serve youCreating a vision Setting goals and intentionsWorking with negative thoughtsDoing something nice for ourselvesLinks:Become a member of The Anti-Burnout Club for courses such as Overcoming Overwhelm which go through many of these tips in more detail. Join here: https://theantiburnoutclub.com/membership/ Free Resources:How to Brain DumpThe Difference Between Intentions and Goals

In last week’s episode I spoke about the barrier of time when it comes to our wellbeing, and this week I want to look at motivation. Why is it so hard to get motivated to look after ourselves even when we know how good it will be for us?We’re constantly told that moving our bodies, eating better and mindfulness or meditation is SO good for us, so we should be naturally motivated to do it right? Especially when we’re feeling stressed or overwhelmed, or when we need self-care most. But actually, for the majority of us, the opposite is true. In this episode, I look at why that might be and what we can do about it.Topics:Finding motivationWhat blocks our motivation?Finding what feels good for youDo what you enjoy!AccountabilityBuilding momentumTwo-minute trickAdding variety to your daySelf-care overwhelmGetting back to basicsThe Anti-burnout MatrixLinks:If you are someone that benefits from a little extra structure, take advantage of our Free Personalised Wellbeing Plan to help with your motivation. When you join the Anti-Burnout Club you’ll be sent an email with a quick questionnaire to fill in. One of our team will then put together your personal plan packed with lessons and courses for you to try, plus a 4-week planner to get started.Get started here: https://theantiburnoutclub.com/membership/Free Resources:How to Get Motivated to Do (Pretty Much) AnythingThe Two Minute Trick

One of the biggest problems most of us face when it comes to wellbeing is, “When do I have the time?!” I know that for some people, there really is zero extra time in the day to fit in a yoga class or even have 10 minutes of peace and quiet. For others, there is some spare time in the day lurking somewhere, but where is it? In the latest podcast episode, I explore how we can go about identifying spaces in our day for wellbeing, picking activities that would make the most difference for where we are now and, how to tie in self-care to other activities that we already do on autopilot. Let me show you that wellbeing doesn’t have to be a chore and that you can turn wellbeing into a habit, even when your mind has other plans!Topics:Finding time for wellbeingLooking for space in our routinesDaily wellbeing activitiesWheel of LifeSetting goals to enhance wellbeingLinking wellbeing to auto-pilot activitiesSwapping out scrolling time on social mediaDealing with mental resistance Links:We have 100s of short actionable classes for those with busy schedules in our effort to make self-care more accessible. Join the club to access them all here: https://theantiburnoutclub.com/membership/Free Resources:Good Morning Routine ExamplesGood Evening Routine Examples

In this episode, I will be going through different ways you can use mindfulness in times when you are feeling anxious. These are the very techniques I use when I’m feeling anxious and the ones I will be using this week to get me out of my own anxiety cycle, as I am set to do my first ever TedX talk at the University of Warick!These five techniques explore different ways that you can use mindfulness to help to disrupt your anxiety before you start to spiral. Topics:Symptoms of anxietyMindfulness for anxietyDifferent ways we experience anxietyGrounding exerciseCBT techniquesThe STOPP methodBody scanEmotional labellingConscious breathingBreath workBox breathingLinks:If you would like more resources to help you get to grips with Anxiety join us for Overcoming Fear and Anxiety here: https://theantiburnoutclub.com/membership/Free Resources:https://theantiburnoutclub.com/opposite-action-examples-for-overwhelming-emotions/https://theantiburnoutclub.com/overthinking-disorder-symptoms-treatment/https://theantiburnoutclub.com/can-anxiety-cause-stomach-pain/

Gemma Curtis is an Integrative Counsellor at the Anti-Burnout Club, as well as running her own private practice in Cheltenham. She uses a combination of a psychodynamic and person-centred approach to therapy which focuses on how the past affects the present and, working with feelings in the here and now.In this episode, Gemma shares her own struggles with mindfulness and how, by reframing what mindfulness is, she has been able to build a practice that works for her. Join us as we try to make sense of mindfulness, picking apart what it means to be mindful, how it can help us to reconnect to, and gain a deeper understanding of ourselves and, the ways we can bring this practice into our daily lives.Topics:Psychodynamic and person-centered therapySelf-developmentHow do mindfulness and therapy work togetherChecking in with yourselfMindfulness for anxietyMindfulness for depressionMindful momentsMindfulness techniquesStruggling with mindfulnessConditions of worthSelf-worthHow to be mindful Links:Watch Gemma’s lessons by joining us at the Anti-Burnout ClubGemma:G H Counselling - Home | FacebookGemma Curtis (@ghcounsellingchelt) • Instagram photos and videosFree Resources:Beginning Mindfulness - Where to Start + Free Exercises (theantiburnoutclub.com)Practising Mindfulness When Eating - Mindful Eating 101 (theantiburnoutclub.com)

This week I am joined by Anna Mapson one of the nutritional therapists here at The Anti-Burnout Club, and the founder of Goodness Me Nutrition. Anna specialises in digestive health issues such as IBS, SIBO and reflux, helping people to get back to living life rather than managing symptoms.In this episode, Anna addresses some of the most common nutrition myths about why January is the worst time for detox, dieting, quick fixes, and how we can keep nutrition simpler for ourselves. I also ask Anna if she could only give ONE piece of nutritional advice, what would it be? I learnt so much from this interview and I hope you do too!Topics:Nutrition mythsDiet cultureHow can we eat more healthily?How can we improve our diet?Keeping nutrition simpleSourcing food locallyMeal planningSmall achievable habitsWhy quick fixes don’t workWhy restrictive diets are unhealthyWhat should we eat?Links:For Anna’s 4 part series on Nutrition Myth-Busting Join The Anti-burnout Club here: https://theantiburnoutclub.com/membership/  Anna Mapson:https://www.goodnessme-nutrition.com/https://www.instagram.com/goodnessme_nutrition/https://www.facebook.com/GoodnessMeNutritionFree Resources:Overcoming the Most Common Barriers to Eating Better23 Quick and Healthy Dinners in 20 Minutes or Less

In this episode we’re going to be digging deep into Happy Habits – habits that are based on positive psychology principles, proven to make us happier. I love positive psychology because instead of focusing on the absence of illness (like normal psychology), it looks at promoting wellness and human flourishing. How can we go from just feeling okay to feeling amazing?So, join me as we look at what 5 habits can make you happier according to science, and how you can implement them to improve your sense of wellbeing!If you want to dig a little deeper, I’ll be going through many more (and in more detail) in the Happy Habits series on the ABC site.Topics:Happy habitsPositive PsychologyScience of happinessMeasuring happinessThe power of gratitudeSavouring the momentKindnessNurturing relationshipsFinding purposeSetting goalsLinks:To watch the Happy Habits series on the ABC site register here: https://theantiburnoutclub.com/membership/Recommended reading: Flourish – Martin SeligmanBefore Happiness or The Happiness Advantage, both by Shawn AchorPositivity – Barbara FredricksonStumbling on Happiness – Daniel Gilbert (one of my all time favourite books!)Grit – Angela DuckworthThe How of Happiness – Sonja LyubomirskyFree Resources:Habits that Can Make Your Happier According to ScienceGood Habits to Do Every DayGood Morning Routine Examples

Happy New Year! A New Year is always an exciting time, filled with anticipation of what’s to come and goals for our future selves in the form of New Year’s Resolutions. Anyone who knows me or who has been with The ABC since last January will know I’m not a huge fan of the ‘New Year, New Me’ message. After all, there’s nothing wrong with the old you in the first place! So, before you make those big “transformational” resolutions (that science says only 8% succeed in seeing through), join our First Episode of 2022, as we consider three important things to think about before falling into the New Year, New Me trap. Topics:Happy New YearNew year resolutionsNew year new me clichéManaging expectations Setting realistic goalsTaking time for reflectionSelf-coachingLinks:If you are looking to make lasting changes, take a look at our happy habits series on The Anti-Burnout Club: https://theantiburnoutclub.com/membership/Free Resources:https://theantiburnoutclub.com/22-new-years-resolution-quotes-to-empower-you-in-2022/https://theantiburnoutclub.com/habits-that-can-make-you-happier-according-to-science/ 

Welcome to the Anti-Burnout Club; an exclusive club for those who are over the hustle culture BS, those who are tired of burning out and feeling stressed, and those who want to thrive while still becoming a success.

Feeling overwhelmed? You're not alone! These five effective calming techniques can help bring back some peace and deal with overwhelm once and for all.The article and resources for this podcast can be found here: https://theantiburnoutclub.com/feeling-overwhelmed-try-these-5-effective-calming-techniques-episode-6/ 

In this podcast episode, I talk about how having some kind of structure, routine or schedule can help avoid stress, burnout, and feeling anxious or despondent. I have split this into morning, during the day, evening, and anytime routines, to make it easier to break it down. I’ve also included details on the habit tracker and end of day check-in. You can download all three of these burnout-busting routine printables on the site.

We've covered the 12 hidden signs and symptoms of burnout, so it only seems fair to cover 12 ways we can stop burnout in its tracks!

Today I'm talking about 12 of the more hidden danger signs of burnout. Recognising these are the first step to tackling the issue, before it becomes a bigger problem.

I'm a fraud, I'm a fake, I'm a phony. I can't do this. Who in their right mind is letting me do this? I'm just going to fail. If any of those words have ever entered your mind, then there's a good chance you've experienced the psychological phenomenon that is Imposter Syndrome. In this episode, I go through the five different subgroups of Imposter Syndrome, along with some tools and techniques you can use to combat it.