Episode 155: The One Thing You Can Do For Your Well-being

As healthcare professionals, we know what we need to do for our physical and mental well-being. So why aren’t we doing it?

Often, the first thing we give up when life gets busy is something that makes us happier. We’ve normalised sacrificing well-being to make room for productivity. But in the long run, that only leads to burnout.

In this quick dip episode, we talk about the one thing you can do right now for your well-being. Don’t let yourself burn out just to do a few more minutes of work.

If you want to know how to start prioritising your well-being as you get busier in life, stay tuned to this episode.

Here are three reasons why you should listen to the full episode:

  1. Understand how not to fall into the bottom of the vortex of busyness.
  2. Learn the five (or eight!) ways to well-being.
  3. Start doing the one thing you need for your well-being.

Episode Highlights

[00:33] The Biggest Barrier to Health and Fitness

  • We all know how to take care of our health and well-being. Even people outside the healthcare profession have it drummed into them from an early age.

  • The problem is not knowing what to do but finding the time and headspace to plan and do it.
  • The people who seem to be the fittest and most well are often those who have set aside time to do it.

[02:03] Vortex of Busyness

  • We work harder and get busier as our world builds up and up.

  • The first thing we give up when we get busier is the thing we need to keep ourselves physically and mentally fit.
  • At the bottom of the vortex of busyness is burnout. No one is immune to it.
  • You will experience stress and burnout if you go too hard, fast, and long without taking a break.

[04:03] Stress and Burnout

  • The symptoms of burnout are a feeling of exhaustion or extreme fatigue. It’s burning out your hypothalamic-pituitary axis.

  • Stress is a very high-energy state with a lot of energy and anxiety. Burnout is when that energy has gone.
  • A simple rest cannot resolve the feeling of extreme fatigue from burnout.
  • Extreme fatigue can lead to a lack of empathy and getting cynical, thus leading to poor performance.
  • It’s much easier to prevent burnout than to treat it once it happens.

[05:05] Ways to Well-Being

  • We must use the ways to well-being to avoid getting sucked down the vortex of busyness.

  • NHS’s five ways to well-being are connecting, giving, learning and playing, being active, and noticing.
  • Three other ways to well-being are eating, sleeping, resting and setting boundaries.
  • The five ways to well-being are based on positive psychology research.
  • The bulk of data in positive psychology looks at how people with no specific mental health disease can feel happier in life.

[06:22] The Three Types of Life

  • The hedonistic or pleasant life is where you have lots of wonderful experiences. While it gives a certain amount of life satisfaction, it diminishes as you get used to it.

  • The good life is where you are regularly embarking on something that brings you into a flow. It gives more satisfaction than the hedonistic life.
  • Flow is the feeling of being completely absorbed in something that time seemingly stands still. It happens when we’re challenged.
  • The meaningful life is one where you regularly give and contribute to something outside of yourself, and gives the highest level of satisfaction.
  • Living a meaningful life doesn’t mean giving too much of yourself.

[08:19] The ONE Thing You Can Do Right Now for Your Well-Being

  • Write down the first thing that re-energises you, but you give up to make time for extra work.

  • Rate it on a scale of 1 to 3 on how important it is for your physical and mental health. 1 is the last important, while 3 indicates that it’s vitally important to your well-being.
  • The first thing we stop doing is the one thing we know we need to keep us well. We push all our needs aside and put ourselves last when it comes to well-being.
  • Put what you wrote down in your diary. Tell somebody else about what it is and when you will do it. Treat it as a sacred time and repeat it every week.
  • Your basic needs are a requirement for you to do well at work. If you need to cut something out to make room for other stuff, it should not be your well-being.

Enjoy This Podcast?

In today’s high-stress work environment, you may feel like a frog in boiling water. The pan has heated up so slowly that you didn’t notice the feeling of stress and overwhelm becoming the norm. You may feel it is impossible to survive AND thrive in your work.

Frogs generally have only two options — stay and be boiled alive or jump out of the pan. Fortunately, you are not a frog. You have many more options, choices, and control than you think. Sometimes there’s a shark, but sometimes, it’s really nothing.

Learn to master your destiny and thrive even in the most difficult of situations. If you enjoyed today’s episode of You Are Not a Frog Podcast, hit subscribe now!

Post a review and share it! If you enjoyed tuning into this podcast, do not hesitate to write a review and share this with your friends.

For more updates and episodes, visit the You Are Not A Frog website. You can also tune in on Google Podcasts, Apple Podcasts or Spotify.

Sign up here to receive a link to the episode workbook and CPD form downloads for each podcast. You can use them for reflection and to submit for your appraisal.

You can also join the Shapes Collective Facebook group, where we chat about hot topics and regularly post interesting articles.

Have any questions? Contact Rachel through these platforms:

LinkedIn: @Dr-Rachel-Morris

Twitter: @DrRachelMorris

Email: hello@youarenotafrog.com

Find out more about our training here.

Here’s to surviving and thriving inside and outside our work!

Rachel

Episode Transcript

Rachel Morris: This is a You are Not a Frog Quick Dip, a tiny taster of the kinds of things we talk about on our full podcast episodes. I’ve chosen today’s topic to give you a helpful boost in the time it takes to have a cup of tea, so you can return to whatever else you’re up to feeling energised and inspired. For more tools, tips and insights to help you thrive at work, don’t forget to subscribe to You are Not a Frog wherever you get your podcasts.

I want to talk to you today about the one thing you can do for your well being. Now, the thing that most well-being trainers get wrong is they think that people don’t know how to do this stuff, and they have to go and tell them what to do. But I know that we all know what we need to do to keep ourselves fit and healthy, and it’s very easy.

I’m the worst at this just to get sucked into the next, ‘Ah, if only just did this specific type of fasting, or what about this special hit exercise, or how about I try this new diet that’s going to make me feel much, much better?’

Then what happens is that we just get really, really fuzzy. I have a friend once who drank his own urine for a couple of months, because this was the next big thing for well-being. The thing is that you know what you need to do to keep yourself fit and well.

Let’s face it, most of us listening to this podcast are healthcare professionals. Even if you’re not a healthcare professional, you’ve had it drummed into you from a very early age, what to do to keep fit and healthy. So why don’t we do it? The problem is not knowing what to do, it’s actually having the time to do it. I discovered this very early on when I first started talking about well-being. I realised that the biggest barrier wasn’t knowledge, not at all.

It was the time and the headspace about the plan to do it and to actually start doing it. If you think about the people that you know, who seem to be the most physically fit, the most well in themselves, they are often people who have the time, or they are people who have set aside the time to do it. Because the problem is when our workload builds up and up and up, as I’ve talked about before, we just work harder and harder and harder.

I remember a few years ago, I had been brought on to the Red Whale presenting course. We were developing a new course called ‘Lead. Manage. Thrive!’ for GPs. We went all over the country doing this course, and we had a publishing deadline. I had several articles to write, and I didn’t quite know how I was gonna get it all done in time. So I started putting my children into extra childcare. They were pretty young at that point. I stopped seeing my friends for coffee.

I stopped going to my circuit training class. I started staying up really late at night, just writing these articles. I knew they had to get done, and very soon, because I was going to bed so late, I was getting tireder and tireder. But I actually found that I was waking up really early in the morning with the stuff going round and round my head, just thinking about the work all the time. Even though I loved what I was doing, I started to become more and more tired.

Because I was tired, I became snappy with my other half, with my children. I started to think, “Is this all there is to life just work, work work?” Before I knew it, I’d started to go down the vortex of busyness which was really ironic, because I was writing an article about resilience at the time. The problem is that when we start getting busier and busier and busier, the first thing that we give up is the very thing that we need to do to keep ourselves physically and or mentally fit in order to make room for the work.

Now, I don’t need to tell you what’s at the bottom at the vortex of busyness. It’s pretty obvious, isn’t it. If you go down too far, you get to burnout, and nobody is immune to the vortex of busyness. If you go too hard and too fast for too long without looking after yourself without taking a break, then you will experience the symptoms of stress and burnout that we see all the time with our patients.

We might see them and our colleagues, and many of you will be able to recognise those in yourselves right now. Just to quickly reiterate that the symptoms of burnout are a feeling of exhaustion, a feeling of extreme fatigue. Your get up and go has literally got up and gone because what’s happened is that you’ve burned out your hypothalamic pituitary axis. Now, stress is a very high energy state.

There’s a lot of anxiety. There’s a lot of energy. Burnout is when that energy has gone. So you will feel extreme fatigue, which does not resolve after a rest even. So you’ve got fatigue. You’ve got a lack of empathy. You might find yourself getting very, very cynical, not caring as much, dreading going to work, all those sorts of things, and also, you will be performing poorly. That starts off with a feeling of poor performance, and that ends up in actual poor performance.

So if you find yourself experiencing any of that, then please get some help. We’ve done lots of podcasts about what to do when you’re reaching burnout. So at the bottom of the vortex of busyness is burnout, and it’s much much easier to prevent burnout than it is to treat it when it happens. So we need to put some stuff in to stop us being sucked down the vortex of business. So what do we put in? We put in the ways to well-being.

Now, many of you will have come across the five ways to well-being, which are all over the NHS Choices website. I’m not going to talk a lot about the ways to well-being now. You can look it up. Suffice to say that the ways to well-being are connecting, giving, learning and playing, being active, and noticing, and I’ve added another three things in, eating, sleeping, and resting and setting boundaries.

Now, the government developed these five ways to well-being in 2008 as part of a project, trying to get something a little bit like the five fruit and veg a day but for the mind, and they looked at all sorts of positive psychology research and came up with these key things that will keep you feeling physically and mentally well. Now, the research that they looked at was very much based on a lot of the positive psychology research.

If anyone’s ever seen Martin Seligman’s TED Talk, they’ll know that positive psychology, since the sort of early to mid 90s, has been looking at how people who don’t have a specific mental health disease can actually feel better and happier in their own lives. There’s lots of different things that they looked at, but they essentially found out that there are three different types of life. The first life is the hedonistic life, the pleasant life where you have lots of wonderful experiences and that gives you a certain amount of life satisfaction.

The problem is, you get this hedonic adaption, which means that if I go out for beautiful meals every night, I will soon get very, very used to it. If I have an amazing car, I’ll get pretty used to having that car, and it won’t give me as much pleasure. So having lots of lovely experiences, going to lovely places, eating lovely food, while I would love to do that every day, it won’t give me a massive amount of life satisfaction.

The good life, however, will give me a little bit more satisfaction, and that is where we are regularly embarking on something that brings us into flow. Now, flow was described by the psychologist, Mihaly Csikszentmihalyi — hopefully I’ve pronounced that right — who described this feeling of when we’re completely absorbed in something, time stands still, and we don’t notice anything around us.

So it happens when we’re challenged, when we’re learning a new skill. We might be playing sports, playing a team game, playing a board game, but you get completely absorbed. I can get it when I’m playing a musical instrument, or we’re in a really good conversation. If you’re doing things in your life that regularly gets you into flow, you will get quite a lot of satisfaction in life. So that’s the second type of life, the good life.

But there is one life that gets you the highest level of satisfaction, and that is the meaningful life where you are regularly giving and contributing to something outside of yourself. Now, this does come with a little bit of a health warning, because you may well be doing this a lot in your own job, and you certainly don’t want to be giving far too much of yourself outside of work that you’ve got nothing left inside of work, but it’s worth thinking about.

So what are you doing that you’re able to give beyond yourself? Now, there’s all sorts of advice about these ways to well-being, and I’ll leave you to look that up if you’d like to. But I would like to suggest that there’s one very, very simple thing that you can do right now for your well-being.

I would like you to write down the first thing that re-energises you that you give up when the workload builds up when you get far too busy. What’s the first thing that you give up to make time for the extra work? I know that for me, it’s actually seeing my friends for a coffee. That’s the first thing that I give up when I think I’ve got too much on.

The next thing I’d like you to do is to write that on a scale of one to three. So one being that’s not particularly important for my physical or mental health, two being that’s pretty important, and three being that’s vitally important for my physical and mental health.

I bet that your thing that you wrote down has a rating of either two or three. I find it amazing that the first thing we stopped doing is the one thing that we know we need to do to keep us well. But this is such a symptom of the fact that we just push all our needs aside that we put ourselves last when it comes to well-being. In fact, a quick aside, that recently, one of my Facebook groups, somebody put a post about the fact that they reward themselves for seeing a couple of patients with a glass of water, and then some will put, “Yes, I reward myself with going to the loo.”

That is amazing to me. We should not be rewarding ourselves by meeting our basic needs. The needs come first. Reward yourself with something else. Please, you need to attend to your basic human needs. It’s not rewarding yourself to do something that you know re-energises you and increases your physical and mental health. In fact, it is vital. It’s the most vital piece of self care that you can do, and it’s one of the most vital pieces of patient care that you can do.

So that thing that you wrote down that you rated a two or a three in terms of how important it is for your physical and mental health, I’d like you to put that in your diary in the next couple of days. I’d like you to talk to somebody else and tell them what you’re going to do and when you’re going to do it, so get some accountability around that. Then I’d like you to repeat it. I’d like you to repeat that every week, make sure it goes in your diary first, and that is a sacred time.

Few years ago, I used to go to a tennis lesson, which started at 5:30. It was really difficult to get away to, and there were several times I thought, “I’m never gonna get away. I’m never gonna get to it.” But it was in my diary, and I prioritised it. Looking back at all those times I left stuff because I had to go to tennis, I can’t think of one thing that really was important. I can’t think of one thing that went drastically wrong, because I put myself first to go to my tennis lesson.

So that’s it. It’s that simple. I talked briefly about all the ways to well-being. You can go and look them up. You can listen to all sorts of podcasts about well-being and the latest thing. The one thing you can do is identify what is it that you give up first when you get too busy, and then make sure that from now on, you do that thing once, twice, or even three times a week. You put it in your diary, and that becomes sacred for you.

So see your human needs, your human limits as a requirement for you to practice well, safely and be happy at work. Don’t see them as an optional extra. If you need to cut something out of your diary to make room for other stuff that’s happening, may not be your well-being, may not be those things that you need to do to be happy and to be well. We’ll be talking about all these things a lot more in future episodes. See you then.

Podcast Links

5 Steps to Mental Well-being

TED Talk: The new era of positive psychology | Martin Seligman

Join the Permission to Thrive CPD Monthly Membership Programme for Doctors here!

Reach out to Rachel at hello@youarenotafrog.com

THRIVE Weekly Planner

Sign up to get your CPD workbook for this episode.

Other Podcasts

Episode 160: How to Avoid Burnout on Repeat

Dr Claire Ashley joins us in this episode to discuss the common occurrence of burnout and what we can do to avoid it. You have the option and the permission not to burn out. Tune in to this episode to find out how.

Episode 150: How to Get People To LOVE your Ideas with Toby Moore

Toby Moore joins us in this episode to share communication techniques that can convince the people around you to change. He shares his insights and advice that can improve how you speak to people, whether to an audience of hundreds, a sceptical team, or to a key decision maker or colleague. Want to learn the best communication strategies to convince others to change? Tune in to this episode.

Episode 143: Is It ‘Normal’ Not to Cope?

When you’re burning out, stop blaming yourself and start being compassionate. If you want to know how to cope with stress and burnout in the normal and human way, stay tuned to this episode.

Episode 142: How to Stop Your Finances Controlling Your Career

Dr Tommy Perkins joins us for a conversation about money and career. We talk about why people make unusual financial decisions and what motivates a person to spend. Find out how you can make the changes you need in your life without worrying about money when you tune in to this episode.

Episode 141: You Choose

You might feel your obligations box you in. But the truth is, you make a choice whenever you act — even if it seems you have no choice at all.

Episode 140: How To Stop Emotional Eating, Eat Better and Feel Better with Dr Matthea Rentea and Keri Williams

Keri Williams and Dr Matthea Rentea talked about the causes of emotional hunger and how it affects our mood and hormones. They also discussed their inspiring weight loss journey and explained why diets don't always work. Finally, they imparted tried-and-true advice on how to stop emotional eating. Don't miss out on this episode if you're looking for the most practical ways to manage binge eating and experience consistent weight loss!

Episode 138: How to Balance Life and Work

Dr. Claire Kaye joins us in this episode to discuss why we should never aim for work-life balance, and why you should aim for life balance. If you want to learn how to do a life audit to work out your priorities, this episode is for you.

Episode 137: Shark Music

If you're not careful, the assumptions you make can turn your thoughts into a spiral of dread. Don't listen to the shark music!

Episode 134: How to Tell People What They Don’t Want to Hear

No one wants to hear a no from other people. However, for many professionals, knowing how to say no and maintaining your boundaries is a must. Jane Gunn joins us once again to talk about how you can say a clear no. Stay tuned to learn how you can say no in the best possible way.

Episode 133: But Is It A Tiger?

Are the things that annoy you in your daily life causing frustration, irritation, and bad moods? Learn how to stay calm in the face of irritations, shake off disruptions and make better decisions even in the heat of the moment.

Summer Replay 2022 Episode 3 – How to Break Up With Your Toxic Relationship With Your Career with Dr Pauline Morris

Dr Pauline Morris joins us to share her career counselling advice for physicians and other professionals in high stress jobs. We discuss the common pitfalls that lead doctors to unsustainable work habits. Pauline also sheds light on why staying in your comfort zone can be detrimental to your performance. To avert this, she shares tips on how to better recognise and advocate for your own needs. We also learn about the importance of self-care and taking time for yourself.

Summer Replay 2022 Episode 2 – Should I stay or should I go? with Corrina Gordon-Barnes

Corrina Gordon-Barnes joins us to share how to better relationships and take control and stay in your zone of power. She shares how to make a good decision by questioning thoughts and assumptions. We also discuss how you can change your perspective to become more compassionate, accepting, and empowered. If you want to know how to better relationships, stay in your zone of power, improve your decision-making skills, and be true to yourself, then tune in to this episode!

Episode 131: What To Do If You’re Stressed AND Bored

Rachel discusses how to address and navigate the toxic combination of stress and boredom in the workplace. She talks about the role of learning in living a good, meaningful, and self-actualised life. Rachel also lays down five ways that will enable you to fit learning into your schedule without increasing the chances of burning out.

Episode 130: How to Say F**k It and Become Ridiculously Relaxed (Even about Stuff That REALLY Matters) with John C. Parkin

John C. Parkin joins us today and encourages us to say ‘fuck it’ more in our lives! Not everything is important, and sometimes we try too hard living up to society’s excessive expectations. John shares how overcoming stress and setting boundaries often results in overthinking and feelings of guilty. He wants us to calm down and breathe! Let’s learn to finally prioritise relaxation in our lives and see how much better we become through it. If you’re struggling with stress and want to know how to calm down and let go of what you can’t control, then this episode is for you.

Episode 127: After Burnout: Going Back to Work with Dr Katya Miles

When major issues occur in your life, it’s often necessary to take a break and deal with them, and of course, there’s also the other reasons we take significant time off work - maternity or parental leave, taking a sabbatical or taking a career break. If you want to know how to go back to work thriving, stay tuned to this episode.

Episode 126: Using Nature to Answer Your Big Questions With Henri Stevenson

Henri Stevenson joins us to talk about the ways connecting with nature can shift our thinking and open up new solutions. We discuss the differences in our thoughts and feelings when we're in nature versus within artificial walls. She shares her stories of finding metaphors for life situations reflected in nature and what she learned from them. Henri reminds us that sometimes, the solutions to our problems may show up in quiet spaces when we take a few moments to connect with nature. Curious about how to take time to learn and connect with nature? Learn how and much more when you tune into this episode!

Episode 125: How to Say No and Deal with Pushback with Annie Hanekom

Everyone has difficulty enforcing their set boundaries, from top-end executives to junior employees. Logically, we know that we cannot do everything people want, but biologically, our minds are hardwired to please people. In this episode of You Are Not a Frog, Annie Hanekom guides you through how to say no and deal with the inevitable pushback.

Episode 124: How to Change When Change is Scary with Dr Claire Kaye

Change can definitely be scary. However, it doesn’t always have to be a difficult experience. Dr Claire Kaye joins us in this episode to talk about how you can approach change proactively. Whether you dislike change or thrive on it, her insights and enlightening tips will help you make the most of the opportunities in your life. Are you undergoing a difficult change right now? Learn more about how to change even when change is scary in this episode of You Are Not a Frog.

Episode 123: How to Live With No Regrets with Georgina Scull

Georgina Scull joins us in this episode to talk about what she learned from writing the book, Regrets of the Dying: Stories and Wisdom That Remind Us How to Live. She shares three revelations that people have while on their deathbeds: not being able to make other people happy, living up to other people’s expectations, and trying to rewrite history. We walk you through practical steps to help you reflect on your true desires so you can live a meaningful life.

Episode 122: How to be Happy at Work with Sarah Metcalfe

Joining us to talk about the importance of happiness in the workplace - and how we can find it - is Sarah Metcalfe. The founder of Happiness Coffee Consulting, she shares her top tips on simple things you can do to pursue happiness and share it with others. Even in high-stress jobs, it’s possible to choose happiness and spread it. And the results can be extraordinary. If you want to learn more about how and why we should be happy at work, tune in to this episode.

Episode 121: How To Be A Happy Working Parent with Corrina Gordon-Barnes

Corrina Gordon-Barnes joins us to discuss the common struggles of working parents and the things we need to unlearn. She shares how to take radical responsibility as a parent and delegate responsibilities from housework to emotional load. We also teach you how to stay in your zone of genius and accept help when you need it. It’s time to live a life you love and enjoy, even amidst all your responsibilities! If you’re struggling to balance work and parenting, stay tuned to this episode.

Episode 120: Making Online Meetings Work with John Monks

John Monks joins us in this episode to discuss designing better online meetings and interactions. We clarify the difference between a meeting, a presentation, and a workshop. We also discuss creative ways to design online meetings that energise and infuse rather than drain and demotivate. And John shares some simple exercises on limits and boundaries that can radically improve our problem solving and creativity. If you want to know how to make the most out of online meetings, stay tuned to this episode.

Episode 118: How to Manage Upwards (and Sideways) with Dr Claire Edwin and Dr Keerthini Muthuswamy

Dr Claire Edwin and Dr Keerthini Muthuswamy talk about their experiences working within a hierarchical system as junior doctors and share what they have found to be essential if you want to build trust and foster good relationships with your seniors, your juniors and your peers. If you want to know how you can build trust and influence your workplace, and manage upwards and sideways this episode is just for you!

Episode 116: What I Got So Wrong About Mindfulness And How It Might Transform Your Life with Dr Steve Pratt

Dr Steve Pratt joins us to discuss what we really mean by mindfulness, and how it could work for you. He'll debunk some of the myths of mindfulness and how you can make it worth your time and effort. We'll discuss how certain techniques can help us live happier, be less anxious, and harness our resources to make better decisions. Finally, Steve shares his mindfulness practices and takes us on a quick three-minute breathing exercise! If you want to learn about mindfulness, stay tuned to this episode.

Episode 114: How to Get an Appraisal that Doesn’t Suck with Dr Susi Caesar

Dr Susi Caesar joins us to talk about how you can elevate and enjoy your professional life with annual appraisals. She shares the purpose of appraisals and how they can help you choose the best way forward in your career and personal life. Dr Susi also gives her top tips on what you can do to make this process more meaningful. If you want to know more about appraisals and how you can benefit from them, stay tuned to this episode.

Episode 113: What To Do When A Junior Is Badmouthing Your Colleagues with Dr Ed Pooley

Dr Ed Pooley joins us in this episode to discuss what we should do when we see inappropriate behaviour like badmouthing. He shares how we can manage difficult conversations with the intent of helping others. We also discuss the importance of recognising triggers through the SCARF model. If you want to know how to deal with difficult conversations for a better workplace, listen to this episode.

Episode 112: Why We’re Ditching the Term ‘Imposter Syndrome’ with Dr Sarah Goulding

Dr Sarah Goulding joins us to talk about imposter syndrome and why we need to drop the word from our vocabularies. We also discuss how self doubt can be helpful to us. Finally, she shares tips for overcoming wobbles and incorporating more self-compassion into your life. If you want to get over your imposter syndrome and practice self-compassion, then this episode is for you!

Episode 111: What To Do When You Start To See Red with Graham Lee

Graham Lee joins us to discuss our emotional states and ways to apply simple mindfulness techniques to change them. Most conflicts are rooted in unmet needs. When we admit those needs, we can instantly change relationship dynamics. Graham also shares tips on what to do during stressful situations where your emotions cloud your judgement and thinking. If you want to use mindfulness practice to be more aware of your emotions even during difficult situations, tune in to this episode.

Episode 110: How To Stop People Pleasing And Absorbing Other People’s Angst

Dr Karen Forshaw and Chrissie Mowbray join us to discuss how our core beliefs shape the way we respond to situations. When taken too far, empathy and helping people can be a big cause of stress. In addition, we also talk about we can learn to reframe and reassess their core beliefs. If you want to know how to help people without absorbing their emotions, stay tuned to this episode.

Episode 109: Is It Possible To Have Fun At Work? With Dr Kathryn Owler

Dr Kathryn Owler joins us in this episode to share her fascinating research on the characteristics and traits of people who enjoy their current jobs. We dissect the common themes these people have in finding success in their careers. And we also talk about changes we can implement as individuals to make work more fun and enjoyable. If you want to start adopting the mindset people who have fun at work have, stay tuned to this episode.

Episode 108: What We Wish We’d Learnt at Med School with Dr Ed Pooley & Dr Hussain Gandhi

Dr Ed Pooley and Dr Hussain Gandhi join us in the latest episode of You are Not a Frog. They discuss the management skills a doctor needs that you won't learn in med school, plus tips to help fresh doctors feel empowered in their workplace. Whether or not you work in medicine, these skills are crucial when it comes to working effectively and managing your own and others’ time. Tune in and listen to the experts talk about the management skills med school doesn't teach you and how to learn and develop them today.

Episode 107: Define Your Own Success In Life With Dr Claire Kaye

Dr Claire Kaye joins us to talk about the importance of honesty and clarity in defining our own success. We may think that achieving certain goals will make us happy, but evidence shows us it’s the other way around. It’s only when we’re happy that we can be successful. We also discuss how to overcome common barriers to our happiness and success such as fear, guilt, and uncertainty. If you want to know how to live a happier and more successful life, stay tuned to this episode.

Episode 105: The Simplest Way to Beat Stress and Work Happier with Dr Giles P. Croft

In this episode, Dr Giles P. Croft joins us to discuss how our thoughts and emotions trigger stress signals. He shares his controversial approach to tackling stress, and why most of our efforts to cope better don’t really help at all. We also delve into the importance of pausing to allow yourself to calm down and letting go of the things you can’t control.

Episode 104: How to Cope With Nightmare Relatives and Colleagues Without Losing the Plot

In this special Christmas episode, Corrina Gordon-Barnes shows us how to create the groundwork for a peaceful and successful holiday season, even while navigating difficult relationships with relatives or colleagues. Corrina guides us to relax our expectation of a perfect holiday with our family, so we can face reality in ourselves and others. She explains a simple framework to allow you to resolve conflict, and walks us through what we can do during difficult gatherings and how to shift our responses to create different outcomes. Tune in to improve your strained relationships with relatives and co-workers through empathy and letting go of past assumptions.

Episode 103: How Not to Settle For The Way It’s Always Been Done

Dr Abdullah Albeyatti talks about improving your life and career by making changes and taking risks. He explains why settling for the familiar could be slowly ruining your life and how you can avoid this situation. Finally, he shares his top three tips to become a changemaker in your field. If you want to start doing things differently, creating change, and take more risks, then this episode is for you!

Episode 102: Why FAIL is Not a 4-Letter Word

Drs Claire Edwin, Sally Ross, and Taj Hassan join us to discuss how we can manage and deal with our failures more effectively. We explore the idea that rather than doing something wrong, failure is an opportunity to really grow and learn both as individuals, as leaders and as organisations. In any situation, it’s important to remember that we’re all human. It’s okay to be honest with ourselves and each other about our mistakes - after all, vulnerability is not a sign of weakness. If you want to know how to change your mindset around failure, stay tuned to this episode.

Episode 101: Making Helpful Habits Stick with Sheela Hobden

Sheela Hobden joins us to discuss how we can harness the power of checklists to create a routine. She shares how you can approach your goals in a more realistic way and learn to encourage yourself using specific goal setting techniques. Sheela also recommends creating identity-based goals to ensure that you keep building your new identity even after completing certain milestones. Start small, and eventually, you’ll see these good habits stick!

Episode 100: Dealing With the Guilt of Not Being Okay With Dr Nik Kendrew

Dr Nik Kendrew unravels why we experience overwhelming guilt when bad things happen to us. He also shares some tips, techniques, and resources on how to deal with guilt, especially in these difficult times and circumstances. Apart from this, Nik talks about the significance of scheduling our entire day to do important things. Finally, he discusses why setting boundaries is necessary to maintain our sense of self.

Episode 99: How to Deal with Criticism When You’ve Reached Your Limit with Dr Sarah Coope and Dr Rachel Morris

Dr Sarah Coope joins me to talk about the workload of medical professionals and the benefits of setting boundaries while dealing with criticisms amidst the global pandemic. We discuss the three elements of the Drama Triangle and ways to navigate or avoid them reliably. As we dive deeper into the conversation, we explore the art of saying 'No' through acknowledging our limits. Awareness and recognition can go a long way in maintaining our boundaries. If you want to take the first step in recognising your limits, handling criticism better and setting proper boundaries, tune in to this episode.

Episode 96 – How to Deal with Difficult Meetings with Jane Gunn

We hear from the expert in conflict management and mediation, Jane Gunn. She discusses important tips to keep in mind to host great meetings. She shares some practical conflict management tips and how to make decisions that you and your team agree on. Jane also emphasises the importance of putting the fun back in functional meetings and the need to give a voice to participants.

Episode 93 – How to Delegate, Do It, or Drop It with Anna Dearmon Kornick

Anna Dearmon Kornick joins us to share the time management strategies crucial for busy professionals. She lays down tips on how medical practitioners can have more control over their days. Anna talks about how to manage admin time and imparts ways to combat distractions. We also discuss the importance of delegation both inside and outside work. For this, Anna introduces the passion-proficiency lens and knowing your zone of genius.

Episode 92 – How to Avoid Becoming the Second Victim with Dr Caraline Wright & Dr Lizzie Sweeting

Dr Caraline Wright and Dr Lizzie Sweeting join us to discuss the second victim phenomenon. They explain why patient safety incidents are occupational hazards and how they can affect healthcare providers. Caraline then shares her personal experience of being in the “second victim” role. Finally, they share tips on how to avoid second victimhood and how to provide support to someone going through it.

Episode 91 – How to Break Up With Your Toxic Relationship With Your Career with Dr Pauline Morris

Dr Pauline Morris joins us to share her career counselling advice for physicians and other professionals in high stress jobs. We discuss the common pitfalls that lead doctors to unsustainable work habits. Pauline also sheds light on why staying in your comfort zone can be detrimental to your performance. To avert this, she shares tips on how to better recognise and advocate for your own needs. We also learn about the importance of self-care and taking time for yourself.

Episode 90 – What to do About Bitching and Backbiting with Dr Edward Pooley

Dr Edward Pooley joins us again to discuss what to do when colleagues make inappropriate comments about others. We talk about why it’s crucial to consider the question behind the question in workplace backbiting. Ed also teaches us how to challenge in a supportive way. Most importantly, we learn some strategies to prepare ourselves to speak up when the situation requires it.

Episode 89 – Should I stay or should I go? with Corrina Gordon-Barnes

Corrina Gordon-Barnes joins us to share how to better relationships and take control and stay in your zone of power. She shares how to make a good decision by questioning thoughts and assumptions. We also discuss how you can change your perspective to become more compassionate, accepting, and empowered. If you want to know how to better relationships, stay in your zone of power, improve your decision-making skills, and be true to yourself, then tune in to this episode!

Episode 88 – How to Ditch the Saviour Complex and Feel More Alive with Rob Bell

Rob Bell joins us in this episode to discuss the perils of the saviour complex and the desire to keep hustling even when we’re miserable. We learn that taking time for rest and reflection only helps us get stronger. You can’t heal and help rebuild a broken system if you don’t look out for yourself first. Tune in to this episode to find out how to ditch the saviour complex, feel happier and live a more fulfilling life.

Episode 87 – Complaints and How to Survive Them Episode 5: What Should I Do When I Think a Complaint is Unfair? And Other Questions with Drs Sarah Coope, George Wright, Samantha White, and Andrew Tressider

We’re joined by a panel of expert guests to share their thoughts on how to handle complaints. Together, we discuss ways that you can adjust your perspective and respond to unfavourable situations. Most importantly, we tackle issues regarding malicious complaints and how to cope with them. If you’re having trouble managing yourself during complaints, then this episode is for you.

Episode 86 – Gaslighting and Other Ways We’re Abused at Work: What’s Really Going On? with Dr James Costello

Dr James Costello joins us to talk about his new book and the insidious ways that organisations and individuals can undermine us. They compel us to do extra emotional labour for us to cope with the workplace dynamics. We also chat about what happens when authority and power are misused. Finally, James shares some of the disastrous consequences bullying in the workplace can have and what we can do about it. Tune in if you want to know what to do if you suspect that you or a colleague are experiencing relational abuse in the workplace!

Episode 85 – How to have crucial conversations with Dr Edward Pooley

Good communication between colleagues is crucial for the success of any organisation. Dr Edward Pooley joins us again to teach us how to communicate well. He discusses the three strands present in any conversation and helps us understand how we can be more aware of each. We also share some frameworks that can help you navigate difficult conversations. Understanding the importance of emotion is crucial in being an effective communicator and connecting with your team.

Episode 84 – Complaints and How to Survive Them Episode 4: Creating a Workplace Where It’s OK to Fail

Professor Susan Fairley and Dr Jane Sturgess join us to discuss how to create a workplace that doesn’t shy away from failure. We talk about how civility can save lives and also touch on the issues around incident reporting in healthcare. Most importantly, we talk about creating a culture where people can have difficult conversations without defensiveness. If you want to know how to approach failing and speaking up in the workplace, tune in to this episode.

Episode 83 – The Ups and Downs of Being a Man-Frog with Dr Chris Hewitt

Joining us in this episode is Dr Chris Hewitt who also uses the metaphor of a man-frog in coaching professionals to have a better work-life balance. Chris talks about why we find it so hard to recognise burnout. He also shares his top tips and practical strategies to address work dissatisfaction. If you want to stop feeling like a man (or woman) - frog in a pan of slowly boiling water, listen to the full episode.

Episode 82 – Complaints and How to Survive Them Series Episode 3: Surviving the Process

Drs Jessica Harland, Caroline Walker and Heidi Mousney join us in this episode to discuss healthcare professionals’ experiences when dealing with complaints. We talk about the different emotions you may experience and practical tips on getting through. If you want to know how to survive the process after making a mistake at work and receiving a complaint, stay tuned to this episode.

Episode 81 – When Soft and Fluffy Met Coronavirus with Steve Andrews

Steve Andrews, Associate Director of Leadership for East and North Herts NHS Trust shares how, through using just five crucial questions, you can check in on people, rather than check up on them. The 5 questions will help you to find out how people really are, help them look out for their colleagues, empower them to solve their own problems AND communicate empathy and support. Want to know how you can apply compassionate leadership in your organisation? Then, this episode is for you.

Episode 80 – Complaints and How to Survive Them Episode 2: What to Do When You Make a Mistake with Drs Clare Devlin and Dr John Powell

Drs Clare Devlin and John Powell join us to discuss the proper way of responding to professional mistakes. We talk about why doctors have a hard time whenever they make a mistake at work. Clare and John also share valuable advice on minimising negative consequences and getting a good outcome for you and your patient. If you want to learn a roadmap for what you should do you make a mistake at work, then tune in to this episode.

Episode 79 – How to Give Yourself Permission to Thrive with Dr Katya Miles

Dr Katya Miles joins us once again to talk about burnout and giving ourselves permission to thrive. Having experienced work burnout, Katya shares her story and discusses the red flags of burnout. We also talk about why we find it difficult to give ourselves permission to thrive and how we can overcome our own internal barriers. If you want to learn about how you can listen to your needs so that you can thrive in work and in life, then this episode is for you.

Episode 78 – Complaints and How to Survive Them Series 1: Preparing to Fail Well with Drs Sarah Coope, Annalene Weston and Sheila Bloomer

Drs Sarah Coope, Annalene Weston and Sheila Bloomer join us in this first episode in a new series on ‘Complaints and How to Survive Them’ to talk about coaching doctors and dentists through complaints made against them. We also talk about the perfectionist mindset and how changing our perspective towards failure can help us and those around us. If you want to know how to deal better with complaints made against doctors and other professionals in high-stress jobs, stay tuned to this episode.

Episode 77 – Denial, displacement and other ways we neglect ourselves with Dr Andrew Tresidder

Dr Andrew Tresidder joins us to talk about how many medical practitioners and other professionals in healthcare and high stress jobs neglect their health and well-being. We're so focused on taking care of others that we forget to take care of ourselves but our well-being is vital if we want to keep doing the work we do. Find out why healthcare professionals need to learn more about health, as opposed to only learning about disease and if you want to know how to focus on taking care of your health and well-being, stay tuned to this episode.

Episode 76 – Tech Tips for Happy Hybrid Working with Dr Hussain Gandhi

Dr Hussain Gandhi, or Dr Gandalf of eGPlearning, joins us in this episode. He is a GP, PCN director and host of the eGP Learning Podblast that shares deep dives into health tech for primary care. He shares his tech and time hacks for hybrid working to survive and thrive in the new virtual environment. If you want to find out how to improve your hybrid working experience, then tune in to this episode!

Episode 74 – Managing your Time in a System Which Sucks with Dr Ed Pooley

Dr Ed Pooley joins us in this episode to share his take on time management techniques for busy individuals. He discusses the three types of competing demands and how to manage them. We also talk about being more comfortable holding difficult conversations about workplace issues - vital to help change the environment we work in. Tune into this episode to discover how time management techniques and communication can help you get a calmer and more time-efficient workplace.

Episode 73 – How to Find Your Tribe: The PMGUK story with Dr Nazia Haider and Dr Katherine Hickman

Dr Nazia Haider and Dr Katherine Hickman join us on this episode to discuss the importance of a work community. We talk about the inspiring stories from the online community they created, the Physicians Mums Group UK (PMGUK). Nazia and Katherine also share their tips on how to increase connections and find your own tribe at work. If you want to know how to create a network of supportive colleagues and feel more connected, then tune into this episode.

Episode 72 – Working well – from anywhere! with Dr Katya Miles

Dr Katya Miles joins us to discuss how to work well from home by creating healthy boundaries. She shares how to be more productive by using the third space hack and taking breaks. Katya also talks about how to be more active and better connect with people in the workplace. If you want to learn about working well from home and achieving a better work-life balance, then tune in to this episode.

Episode 71 – Create a Career You’ll Love with Dr Claire Kaye

Dr Claire Kaye joins us to discuss how to find a career you love. As an executive coach specialising in career development, Claire is an expert in guiding people how to find a career they love. We talk about the value of job networking and diversifying in our career journeys. We also share our tips and experiences on how to find a career you love. We do this by helping you identify the roles that best suit you and how to go about getting these roles.

Episode 70 – How Safe Do You Feel at Work with Scott Chambers

Scott Chambers joins us to talk about why we need to make people feel comfortable and safe enough to speak up in their workplace. When we create psychological safety in our team, we improve overall happiness and boost performance! If you want to learn how to create psychological safety for a better and happier team - whether you’re the boss or not, stay tuned to this episode.

Episode 69 – Make Time for What Matters with Liz O’Riordan

Liz O'Riordan joins us to share productivity life hacks. These have helped her transform how she approaches work. Now, Liz can spend quality time with her family and enjoy life. In this episode, she teaches us how we too can achieve this. If you want to learn some new life hacks, beat burnout and work happier, then tune in to this episode!

Episode 68 – The Revolutionary Art of Breathing with Richard Jamieson

Richard Jamieson discusses how we can utilise breathing techniques to feel calmer, make better decisions and be more productive. He explains the different steps we can take to change our breathing patterns. When you’re in a high-stress situation, remember this: just breathe. If you want to know how to use breathing techniques to beat stress in everyday situations, stay tuned to this episode.

Episode 67 – Bringing Your Best Self to Work with Dr Sarah Goulding

Dr Sarah Goulding discusses how to bring your whole self to work without leaving bits of you behind. Sarah shares her own story of experiencing burnout at her old job and rediscovering her true passion. We also discuss how applying our core strengths to our jobs can mean the difference between burnout and having a sense of fulfilment. Don’t miss out on this episode if you want to learn more about how to be yourself and how to bring joy back into your work!

Episode 65 – Passing the Naughty Monkey Back with Dr Amit Sharma

Dr Amit Sharma joins us to discuss the effects of taking on too many of other people’s ‘naughty monkeys’. We talk about why professionals in high-stress jobs so often take on the rescuer role and how to shift that mindset. Amit and I also discuss the importance of empowering patients to take control of their own health. If you want to know how to avoid being weighed down by too many naughty monkeys, stay tuned to this episode.

Episode 64 – What to Do When You’re Out of Fuel with Dr Jess Harvey

Dr Jess Harvey, a GP partner and GB triathlete, talks about what happened to her after running out of fuel and feeling burnt out. She discusses how we often ignore the symptoms and signs for too long and why resting and refuelling is as important as what we're doing in the first place. If you’re feeling burnt out, tune in to this episode to find out how you can plug the holes in your energy bucket!

Episode 63 – How to Survive Even When Times are Tough with Dr Caroline Walker

This episode is part of the COVID-19 Supporting Doctors series, and joining us again is Dr Caroline Walker. She's here to discuss why rest is crucial, especially for people in high-stress jobs. Caroline also shares key strategies that can keep us going through the crisis. The previous year has been tough, so don’t miss this episode to start 2021 better prepared.

Episode 62 – Self-Coaching for Success with Dr Karen Castille, OBE

Dr Karen Castille joins me in this episode to discuss her book on self-coaching. She shares powerful questions to ask yourself which will jumpstart your self-coaching journey. She also talks about the importance of developing this vital skill and crafting powerful life questions. Before we close the show, Karen gives her top tips for self-coaching. Don’t miss this episode if you want to learn how you can find clarity and achieve success through self-coaching!

Episode 61 – The Self Help Book Group on Happiness with Dr Nik Kendrew

In this episode, You Are Not A Frog regular Dr Nik Kendrew joins me to discuss the concept of happiness. We tackle the everlasting question of ‘What is happiness’? We also talk about perfectionism and fear and how these can hinder us from doing the things we want to do. At the end of the show, Nik and I give our top tips to being happier. If you want to know more about living a happy life, then this episode is for you.

Episode 60 – Creating a Workplace that Works with Dr Sonali Kinra

Dr Sonali Kinra joins us to discuss why people leave their jobs and how to prevent it. We talk about the importance of workplace culture and its role in creating an environment that makes people want to stay. We also discuss why you need to seek opportunities that broaden and develop your career. Don’t miss this episode if you want to find out how to keep yourself in a job you love.

Episode 59 – A Social Dilemma? With Dr James Thambyrajah

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. James also 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.

Episode 55 – The One About Alcohol

Dr Giles P Croft is back to chat with Rachel about his experiences 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.

Episode 52 – A year of the frog

The week’s episode is a special one as the Frog celebrates a year of podcasting! It’s been quite a year - including charting in Apple’s Top 100 Business Podcasts in the UK!

Episode 50 – Freeing yourself from the money trap

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.

Episode 49 – The Self Help Book Group No 2 with Nik Kendrew

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.

Episode 47 – How to Have a Courageous Conversation

Rachel talks with Beccie D'Cunha 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.

Episode 46 – Default to happy

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.

Episode 45 – Rest. The final frontier

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. 

Episode 40 – Leading with tough love with Gary Hughes

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.

Episode 37 – How to manage conflict during COVID with Jane Gunn

Rachel is thrilled to welcome back Jane Gunn – lawyer, mediator and expert in conflict resolution who has been known as the Corporate Peacemaker. This episode is for you if the thought of addressing a difficult issue with one of your colleagues send you running for the hills…

Episode 20 – A creative solution to stress with Ruth Cocksedge

In this episode, Rachel is joined by Ruth Cocksedge a Practitioner Psychologist who started her career as a mental health nurse. She practices in Cambridge and has a particular interest in EMDR for PTSD and creative writing as a way to improve mental health and wellbeing.

Episode 11 – The magical art of reading sweary books

In this episode, Rachel is joined once again by Dr Liz O’Riordan, the ‘Breast Surgeon with Breast Cancer’, TEDx speaker, author, blogger, triathlete and all round superstar who has been nominated for ‘Woman of the Year’.

Previous Podcasts

2023-02-15T03:36:45+01:00
© Copyright 2019 - Wild Monday Resilience Ltd (Reg no 11673722)             Privacy policy | Cookie policy
'You Are Not A Frog' has updated its cookie policy. We use cookies to ensure that we give you the best experience on our website. A number of cookies we use last only for the duration of your web session and expire when you close your browser. Other cookies are used to remember you when you return to the Site and will last for longer. » find out more about cookies » change your cookie settings By clicking "OK" or clicking into any content on this site you agree to allow cookies to be placed. we'll assume that you are happy to receive all cookies on our website. Ok