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Burnout Buster - Shed the Stress!
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Burnout Buster - Shed the Stress!

Author: Pam Burrows People Booster

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How stressed are you right now?!This is the podcast for people who work too hard and don't take enough rest. Burnout Buster helps you to recognise your burnout habits and swap them for practical, effective techniques to reduce stress and promote wellbeing.Hosted by People Booster, Pam Burrows, from the city of Nottingham, UK. Her mission is to cheer you up, calm you down and stop you going 'pop'.Most of all, she's here to show you how to take good care of your precious self.Find more about Pam and see her in action on stage at www.pamburrows.com and on YouTube as Pam Burrows People Booster.
36 Episodes
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NEW SERIES! Episode 1 It's easy to fall into the habit of criticising and berating ourselves without even realising it. Other people might knock our confidence but sometimes we continue to think those negative thoughts right there in our own heads. It's time to stop! Negative self-talk can affect your physical and mental health, confidence and performance. And why would you want Other People's Stuff going on in your mind? In this 30 minute episode, Pam the People Booster will welcome ...

Over-revving & Burnout

2022-02-2319:27

How long have you been at full revs? It's time to change the level you're working at, before the wheel start to fall off! Looking at research by Dr Hans Selye - godfather of studying stress - via some techniques to reclaim your wellbeing, this episode should have you pointed in the right direction in no time. Pam has made a special playlist of techniques for Burnout and Balance relating to this podcast which you can access here: https://www.youtube.com/watch?v=ohtCe-elYOU&list=PL...

Let's Break Into Song!

2022-01-2118:41

Do you have days when your brain races with worries about what's happened, or what might happen? In this episode I'm exploring a fun way to change your mindset, reduce stress hormones and feel calmer and brighter. Add in some shoulder rolls and you can have a much better day...listen and join in too :) Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would it be useful to get a personal boost every Monday morning at 6am to set yo...
SPA TICKET FOR YOU! Before I say anything else - if you're reading this before Nov 29th 2021, here's the link to grab yourself a FREE ticket to my online Virtual Spa Retreat! 6:30pm til 7:30pm with foot spa, reflexology, shoulder massage and a relaxation on a Maldives beach. This month I'm particularly focusing on balancing hormones. https://www.eventbrite.co.uk/e/211617051297 If you're reading this after the event, don't worry, you can watch them all and/or sign up for the next one. I do ...
What?! Psycho Neuro Immunology!! It's the science of how you think and feel affecting your immune system. So, let's address how you can improve all of that. We use the 'A' of the CARE Wellbeing model and get active with my Magic 3 moves that improve your nervous system. Let's do this!! PS Apologies for the long gap between podcasts - life got in the way. But we're now back with monthly episodes for your delight and delectation :) Support the show Find more resources from Pam: Free...
Huge thanks to Annabel, a dedicated podcast listener since last spring, for emailing me with some ideas that she'd find helpful in future podcasts... To that end, in this episode we're asking 'why don't I do the self care things that would help me feel better????' And the science behind successfully embedding a new, healthy habit. Along with not one, not two, but three little physical techniques for stress reduction, I hope you'll find yourself shedding the stress. Much love, til ne...

Overworked & Underpaid

2021-06-3024:55

In my wellbeing workshops for organisations, I've seen a huge change as a result of working from home. So many employers used to be nervous of allowing people to work anywhere they couldn't keep an eye on them. Now that so many people are still working from home, checking whether they're working hard enough isn't the issue. The more pressing and serious issue is that they're working too hard. In this podcast we explore why people are working too hard, the negative consequences of it and what...

Loving what you do

2021-05-2623:32

It's great to love what you do...most of the time. But what if it becomes an obsession, or takes priority over some really important things like eating, hydrating, sleeping and having positive relationships? In this episode we experiment with breathing, explore the Japanese idea of Ikigai and focus on balancing that passion of yours! Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would it be useful to get a personal boost every ...
How's the future looking from where you are? In this episode we use a 'swimming technique' (what really?!) to let go of tension and explore the way we might imagine the future. And how to do it in a way that fills us with strength and optimism, not fear. Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would it be useful to get a personal boost every Monday morning at 6am to set your week up right? You can read it later on if y...
Is your colleague performing better than you? Is someone doing a trillion miles for charity putting you to shame? Are there people on your social media with smarter cars, bigger businesses, fabulous houses? FORGET THEM! Let's stop comparing ourselves against someone else's material gains, charitable deeds, levels of happiness! a) Claims may not be true b) We're not all built the same c) Be careful what you're measuring d) You're fabulous just as you are In this episode we explore th...
How conscious are you of your values - the stuff that really matters to you? Being clear on your priority for life, can make it easier to make decisions. Listen in and found out how! Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would it be useful to get a personal boost every Monday morning at 6am to set your week up right? You can read it later on if you prefer, lol. Sign up https://pamburrows.com/mmm More of Pam's wellb...
Sometimes wellbeing or even just healthy choices feel like a big effort. In episode 25 we're exploring the idea of quick wins that can give you a sense of progress, like you're actually doing something towards your health. With a technique at the beginning and the end that gets you in tune with cats and dogs and an invitation to make a pledge, you might get a few little wins out of this. And maybe, if you still them all together, they might just make a big win! Support the show Find more res...

It's Them, Not Me!

2021-03-0327:24

Are people being more irritating, more obstructive, just more annoying lately? If you're noticing a bit of road rage, pet peeves or relative ranting, this episode is for you! Red Flag number 14 from my Burnout Buster book, suggests there may be more to your frustrations than meets the eye. Also, get in the first punch in this episode's 'letting go' technique and find easy relaxation with the final technique PMR - Progressive Muscle Relaxation. Perfect for when you're too angry to just sit ...

Energy Vampires

2021-02-2430:54

Who or what saps your energy? And more importantly, what can you do about it?? In this episode I'm exploring the way in which we give away our energy and a nifty little to keep the 'books balanced' when it comes to the give and take of energy and motivation. Starting of course with a little technique to let go of some tension and finishing off with a handy strategy for tuning in to your own needs and thereby taking care of your wellbeing...hope you enjoy it! Support the show Find more resou...
How much are you expecting of yourself right now? If you set yourself a huge to-do list, criticise yourself for not getting everything done and worry about not making things perfect, you're heading for burnout. In this episode we explore what that's all about, the dangers and the healthier alternatives. Let's check out your expectations before you have to check out with sick leave. Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? ...
This episode is SO packed full of tips for good sleep that you may need a notebook handy! With techniques to try at the beginning and the end and a whole lot of fabulousness going on in the middle :) Here's the playlist of 'Switch-off techniques' I recommend in the episode: https://youtube.com/playlist?list=PLIBlT70-cGM7AGXOC8u-B2ht4KzHJndou Have fun and let me know what works for you. *link to playlist x* Support the show Find more resources from Pam: Free Monday Motivator. Do yo...
It's not rocket science to work out you need to eat well, stay hydrated, rest and sleep well, and pace yourself so that you don't burn out. And yet, we don't always keep those things in balance, even though we notice the negative consequences! So, let's look at the things that get in the way of us looking after ourselves better. And work out how to do a better job of taking care of our physical, mental and emotional health. Support the show Find more resources from Pam: Free Monday Motivato...
There's a definite risk of smushiness in this episode. But it's all in a good cause. Burnout happens when we work too hard, for too long, without looking after ourselves. But in this episode I explore what's behind all that overworking, why do we do it anyway? And what's the easiest way to maintain some form of balance and sanity? Well, that's where the smush comes in. Listen in and find out. BTW - You are safe and you are loved ;) Support the show Find more resources from Pam:...
OPN - Other People's Nonsense (or crisis, or drama, stress or distress) is not yours to shoulder. When you collect up other people's stuff, you're increasing your risk of burnout. In this episode I talk about how we collect it up, the particular dangers of it and what to do instead. Yes it is possible to be caring and helpful without carrying other people's stuff around with you. You'll also get to experience a taster of my 'Shield' technique to give you daily protection and strength. Pleas...
Giving 110% sounds like commitment, passion, hard-work...and impossible. Although you could try and give that 10% extra, it's going to put you into a dangerous kind of debt. In this episode, we're talking about how not to burn out by noticing how much energy, time and resources you're putting out there. And it starts with being grounded enough to notice how much you're starting with. Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes...
There are plenty of things we can't control right now and receiving bad news is one of them! It might hit you from left field and scupper your plans, it might drop on you like a ton of bricks. However, there's a difference between that first reaction and our response. In this podcast we explore how to be more conscious of our reactions, so that we don't get stuck there, in shock or despair, and how to build the habit of responding in the best way you can. Of course we'll also be doing some ...

Have you got enough?

2020-12-3028:20

Have you got enough? Are you good enough? Have you done enough? There are many ways in which 'enough' plays a role in our lives. In this episode I'm exploring how we focus on enough in the negative sense and how to switch it to a positive. We do some 'letting go' and some 'welcoming in' too. If your sense of 'enough' needs a boost, listen in! Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would it be useful to get a personal b...
In this episode I describe the 4 key aspects that can make or break your wellbeing. Using the framework of my CARE Model of wellbeing, you'll get some tools to add to your life that you could really need right now. We also have a go at Bastrika Breathing and a mini 'Grounding' technique. See my YouTube channel for the full version of Grounding: https://youtu.be/PA-kR_pcBJE Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would i...
Before you have chance to disagree with me, let me just say this: You DO have a superpower, even if you're not sure what it is. Firstly it's a good idea to realise what it is and then secondly, it's even more important to stop it from getting out of balance and becoming your superproblem. In this episode we explore all of that plus some 'letting go' and a bit of golden glow! Have a listen... Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs ...
Talking to yourself *can* be good for you, but what's that tone you're using? And what do you say to yourself when you get stuff wrong? And did you just roll your eyes at yourself, did you say "oh trust me!"? Maybe it's time to realise the impact of negative self-talk and how to make a change for the better. Here's how to change that script and be kind-in-your-mind, and why it matters. Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs ...
When any kind of stress affects you, you have three choices; do nothing, do the healthy thing or go for a 'quick fix'. What's your go-to quick fix? In this episode Pam gets real and admits her quick fix goes back a loooooong way. So, how do we make better choices and stop getting into that irritating cycle of feeling stressed, going for a quick fix, copping for the negative consequences of the quick fix (like weight gain, brain numbing or hangovers!), feeling stressed about it and going roun...
There are plenty of ninjas trying to rob you of a good night's sleep right now! Knowing how you might be sabotaging it yourself and how to knock out those ninjas could be just what you need right now. Good sleep helps you heal, grow, eat well, concentrate, make better decisions, choose healthy activities and, to put it bluntly, makes you a nicer person to be around. All good reasons to listen to this episode, I hope it helps xx Support the show Find more resources from Pam: Free Mon...
There are plenty of things to bring your mood down right now, without you even having to go looking for them. This makes it more important than ever that we find ways to feel good. And we need to start doing that on purpose, more of the time. In this episode I'm talking about ways to feel good that don't even need you to leave the sofa! (although you know you really should, now and again). Find out what the shaking is all about and hear some crazy ideas kids can teach us about ch...
When people ask you how you are doing, is your knee jerk answer "I'm fine!" even when you're really not? Pretending to be strong when you're not feeling it, is sometimes a great strategy. However, if it's your ONLY strategy it will lead to one guaranteed end point; burnout. In this episode I explore the power of 'I'm fine' as well as the dangers of it. You'll of course also get a quick wind down technique at the beginning and a strategy at the end. How are you today? No, really...
Last episode I was talking about how to deal with the fear of letting people down. That's all well and good, but how can we say 'no' without feeling awful? Listen in and find out. You can also find out how to spot those times when actually, the right answer is 'yes'. Take good care of your precious self :) Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would it be useful to get a personal boost every Monday morning at 6am to set...
If you dread letting people down, it's likely you'll keep your promise, no matter what. If you're also over-committing, that kind of loyalty is going to lead to burnout. But what can you do? You don't want to refuse to help people nor do you don't want to renege on promises you've made, but you don't want to feel this exhausted either! So how on earth do you sort this conundrum? Listen in, Pam's got some nifty tips... Support the show Find more resources from Pam: Free Monday Mo...
Q: How on earth would good intention cause stress? A: When they don't match reality How many times have you agreed to do something when you know you haven't really got the time or resources for it? This episode is all about balancing your good intentions to be helpful, busy, productive etc,, with the reality of your time, energy, patience and other resources. Learn how to recognise when you're doing this, and what to do instead. Support the show Find more resources from Pam: Free Mon...
How often do you hear (or say) that there's a need for a better work/life balance? And if you're working from home for some or all of the time, the lines get very blurred! In this episode Pam explores the psychology behind the habits behind the imbalance behind the burnout. See which of the five common drivers you recognise, and learn how to keep them in better balance for your health and wellbeing. Reference: Kahler's 5 drivers https://en.wikipedia.org/wiki/Taibi_Kahler Support t...
If you've ever felt like you'd been promoted beyond your abilities, you may have experienced Imposter Syndrome and are at risk of burnout. If you recognise that you often strive for perfection and drive yourself (or others) crazy with it, you're risking burnout. Why do these two things lead to a risk of burnout? Listen in and Pam will tell you, not only how it all goes wrong, but what to do about it. NB 'Imposter Phenomenon' was coined by Dr Pauline R Clance and Dr Suzanne A Imes in...
When people challenge how many hours you work, above and beyond what you're paid for...when you work on the weekend or late into the night, what's your response? If you've ever defended your over-working by saying "But I love what I do!" this episode is especially for you. Or maybe you manage other people who fall into this trap? Or maybe you don't love what you do at all, but you just need a little lift... Either way, listen in and check out the way to avoid burnout when you really love wh...
Pam Burrows, People Booster, introduces you to the Burnout Buster podcast. She'll tell you who it's for, who on earth she is anyway, and what fabulous things you can gain from listening to it! Support the show Find more resources from Pam: Free Monday Motivator. Do you forget your own needs sometimes? Would it be useful to get a personal boost every Monday morning at 6am to set your week up right? You can read it later on if you prefer, lol. Sign up https://pamburrows.com/mmm Mor...
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