Understanding Emotional Intelligence to Help Decrease Burnout Part 1
In this episode, Mona delves into the concept of emotional intelligence, exploring its significance in managing stress, avoiding burnout, and improving personal relationships. She begins by sharing her personal journey from being an 'emotional toddler' to developing better emotional regulation skills. Mona explains the key aspects and benefits of emotional intelligence, differentiating it from a fixed mindset and introducing terms like alexithymia. The episode highlights how emotional intelligence helps in both internal self-regulation and empathetic external interactions, ultimately fostering better personal and social well-being. Mona also discusses the brain's role in emotional responses, the science of getting emotionally hijacked, and the importance of working on skills such as self-awareness, self-regulation, empathy, motivation, and social skills. Tune in to learn how emotional intelligence can act as a form of immunity against burnout and stress while enhancing your interactions with others.
00:00 Introduction: The Emotional Rollercoaster
01:14 Understanding Emotional Intelligence
03:36 Signs of Being an Emotional Toddler
06:25 Exploring Alexithymia
08:38 What Emotional Intelligence Is
12:05 The Brain and Emotions
21:47 The Impact of Emotional Intelligence
22:34 Components of Emotional Intelligence
25:44 Conclusion and Next Steps
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
How Perfectionism Starts and How To Live With it
In this episode, Mona delves into the complexities of perfectionism, emphasizing that it's more than just meticulous tasks and high standards. It's about the inner critic that ties self-worth to accomplishments. Reflecting on her personal experiences and interactions with clients, she explores how perfectionism forms, especially from childhood environments, and how it manifests in adulthood. Mona shares insights into recognizing and moderating the harsh inner voice of a perfectionist and suggests methods for transforming it into a supportive inner coach. Highlighting the importance of self-compassion and nervous system awareness, she encourages listeners to reframe perfectionism from a flaw to a manageable strength. Mona concludes by inviting listeners to join her coaching program to dive deeper into rewiring their nervous systems for better, sustainable changes.
00:00 Introduction to Perfectionism
02:07 Personal Reflections and Recent Experiences
05:42 Understanding Perfectionism and Its Origins
07:02 Perfectionism's Impact on Self-Worth and Behavior
11:14 Perfectionism as a Protective Mechanism
23:08 Reframing Perfectionism as a Strength
24:20 Being a Better Friend to Yourself
30:36 Conclusion and Final Thoughts
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Own Your Perfectionism! And Learn to Balance it to Prevent Burnout
In this episode, Mona discusses the concept of perfectionism, sharing personal stories and insights on how it can drive success and cause burnout. She introduces different types of perfectionists: Classic, Intense, Parisian, Procrastinator, and Messy, explaining their core traits and how they can lead to stress. Mona offers practical strategies to reframe perfectionism positively, emphasizing the need to balance ambition with self-care. She encourages listeners to harness their perfectionist tendencies in healthy ways, aiming for excellence without exhaustion and providing actionable advice on letting go of control and maintaining emotional well-being.
00:00 Introduction: Fall Cleanup and Perfectionism
02:03 Understanding Perfectionism
03:10 Personal Stories of Perfectionism
15:25 Types of Perfectionists
29:23 Managing Perfectionism
37:42 Conclusion: Embracing Perfectionism
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Yes, Stress is Contagious, You can Stop the Spread
In this podcast episode, Mona delves into the concept of contagious stress, exploring how stress and anxiety spread like wildfire through individuals, families, workplaces, and communities. She reflects on personal experiences and shares stories to illustrate the impact of stress contagion, while also providing scientific explanations and practical tools for interrupting its spread. Mona discusses the importance of self-regulation, co-regulation, and community support, particularly for those in caregiving and high-stress professions like healthcare and education. The episode highlights the significance of being aware of one's own stress responses and offers actionable steps to foster a calmer and more supportive environment.
00:00 Introduction: The Mask Analogy
00:28 The Modern Epidemic of Stress
01:40 The Contagion of Stress
04:17 Personal Stories of Stress Spread
09:27 The Science Behind Stress Contagion
13:27 Impact on Children and Families
20:20 Secondary and Tertiary Traumatic Stress
23:33 Practical Tools to Combat Stress Spread
27:33 Conclusion and Final Thoughts
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Resolving Conflict to Combat Stress and Burnout
In this episode, Mona delves into the concept of burnout, defined by the World Health Organization as a syndrome resulting from chronic workplace stress. She argues that the true cause of stress at work is not the environment itself but the people and the conflicts that arise within it. Drawing from the book 'The Anatomy of Peace' by the Arbinger Institute, Mona explores how a 'heart at war' versus a 'heart at peace' affects our relationships and stress levels. She explains the concept of self-betrayal and the various 'boxes' we put ourselves in—such as the 'better than' or 'I deserve' boxes—that distort our perceptions and exacerbate conflicts. Mona provides practical advice on getting out of these boxes and building healthier, more empathetic relationships. She concludes that by changing how we see others and resolving conflicts more effectively, we can reduce stress, prevent burnout, and create more peaceful interactions both at work and in our personal lives.
00:00 Understanding Burnout: Definition and Causes
01:35 The Exhausting Nature of Conflict
02:31 Approaches to Handling Conflict
03:38 Changing Perspectives to Reduce Conflict
04:13 Insights from 'The Anatomy of Peace'
04:53 The Impact of Conflict on Our Bodies
06:46 Seeing People with a Heart at War
09:35 Seeing People with a Heart at Peace
13:40 The Boxes We Put Ourselves In
17:49 The Cycle of Collusion
21:22 The Way Out: Shifting Perspectives
25:25 Practical Steps to Reduce Burnout
28:02 Final Thoughts and Weekly Challenge
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Got Stress? Learn How to Complete the Stress Cycle
In this podcast episode, Mona delves into the concept of the stress cycle, discussing how stress impacts everyone from parents to professionals. She explains the physiological responses of the body to stressors, breaks down the stages of the stress cycle, and stresses the importance of completing it to prevent chronic stress and burnout. Mona provides science-backed strategies for closing the stress cycle, including physical activity, deep breathing, laughter, social connection, and creative expression. She addresses common coping mechanisms that fail to resolve stress and offers practical tips for integrating healthy stress cycle completion into daily routines.
00:00 Introduction to Stress Cycles
01:26 Understanding the Stress Cycle
04:05 Stages of the Stress Cycle
05:20 Challenges in Completing the Stress Cycle
15:40 False Solutions to Stress
23:28 Effective Strategies to Complete the Stress Cycle
32:28 Practical Tips and Habit Formation
34:41 Conclusion and Final Thoughts
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Stress or Anxiety? Knowing the Difference Matters
When you feel a fast heart beat, the butterflies in your stomach or shaky hands, are you experiencing stress or anxiety?
Knowing the difference matters on how you help yourself solve it.
In this episode, Mona teaches,
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Making Deliberate Change to Reduce Stress and Burnout
In the final episode of the Burnout Solutions series, Mona and guest Micah Murdoch consolidate tools from previous discussions to guide listeners on transitioning from default behaviors to intentional living. They introduce the 'Feasible Paradigm' (F-S-E-B-E-L), a framework for understanding and reshaping thoughts, emotions, and behaviors. By dissecting real-life examples from healthcare, teaching, and parenting, they demonstrate how to identify default reactions and implement new, deliberate paradigms aligned with core values. Practical strategies such as mindful release and emotional reboot are discussed to help create lasting change.
00:00 Introduction to the Final Episode
01:16 Understanding the Paradigm Shift
01:23 Combining Tools for Intentional Living
03:44 Introducing the Feasible Paradigm
04:27 Steps of the Feasible Paradigm
06:59 Facts vs. Story
10:38 Emotions and Behaviors
11:49 Parenting Example
15:21 Teacher Example
23:26 Neuroplasticity and Changing Patterns
30:14 Understanding the Brain's Response to Stress
31:33 Steps to Shift Your Default Paradigm
32:18 Mindful Release and Emotional Reboot
35:57 Evaluating and Shifting Your Legacy
43:19 Practical Examples for Healthcare Workers and Teachers
51:08 Parenting Challenges and Solutions
55:27 Final Thoughts and Next Steps
Check out my group course to apply this material to you.
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
The Essential Power of Human Connection to Decrease Stress and Burnout
In this episode of Burnout Solutions, host Mona discusses the significant impact of human connection on reducing stress and burnout. Drawing from personal experiences, recent encounters, and two insightful books, Mona underscores the importance of reconnecting with others in a digitally disconnected world. She delves into the Nine Lost Connections outlined by Johan Hari and the concept of social capital from Robert Putnam's work. The episode offers practical advice on fostering meaningful connections in daily life, emphasizing that healing and resilience thrive in strong communities and relationships.
00:00 Introduction to the Power of Human Connection
01:14 Personal Experiences with Connection
03:14 The Modern Era of Digital Disconnection
04:33 The Impact of Disconnection on Mental Health
05:22 Exploring Lost Connections
20:14 Reconnecting in Everyday Life
24:48 Conclusion: Building a Connected Community
To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com
Decrease Stress Using the Emotional Reboot
In this episode of Burnout Solutions, Mona and life coach Micah Murdoch delve into the topic of emotional processing. They introduce and explain the 'Emotional Reboot' technique, a powerful tool learned from the Mind Firm Method meant to navigate and manage intense emotions, and build emotional resilience. Throughout the discussion, they share personal experiences and strategies for naming, welcoming, describing, and allowing emotions, highlighting the importance of emotional intelligence in reducing stress and improving relationships. The episode concludes with the shared insight that mastering emotional processing can significantly enhance overall well-being and happiness.
00:00 Introduction to Emotional Processing
00:53 Meet Micah Murdoch: Life Coach
01:46 The Emotional Reboot: A Life Coach School Skill
03:28 Understanding Emotions and Their Impact
05:18 The Power of Attitude and Emotional Labels
13:41 Practical Activity: Mapping Your Emotions
18:26 The Emotional Reboot: Four-Step Process
25:46 Exploring Emotional Awareness
26:09 Describing Emotions in Detail
27:31 Challenges in Identifying Emotions
28:57 Allowing Emotions to Pass
30:05 The Impact of Repeated Emotional Triggers
31:27 Emotional Reboot Techniques
44:55 Modeling Emotional Resilience
47:22 Final Thoughts on Emotional Reboot
Request your Free Guide- Emotional Reboot and Emotions Guide
To to find out more, or work with me one on one, please see www.monatippets.com
Understanding the Power of Fact vs Story in Managing Stress and Burnout
In this episode of Burnout Solutions, Mona and guest Micah Murdoch discuss the critical distinction between facts and stories and how our perceptions shape our experiences, especially in high-stress professions like healthcare, education, and parenting. They explore how mindfulness tools such as 'mindful release' and 'fact versus story' can help in managing stress and preventing burnout. The episode highlights how our individual nervous systems influence our interpretation of events, and how separating facts from stories can empower us to make better choices and reduce emotional suffering. Future episodes will delve into practical strategies for shifting narratives and maintaining emotional regulation.
00:00 Introduction: The Many Sides of Every Story
01:29 Welcome to Burnout Solutions
01:49 Meet Micah Murdoch
03:08 Understanding Mindful Release
04:02 Fact vs. Story: A Powerful Tool
10:56 The Role of the Nervous System
16:45 Applying Fact vs. Story in Real Life
24:06 The Comparison Trap in Parenting
24:49 The Impact of Stories on Parenting Stress
26:59 Shifting Stories for Better Outcomes
28:58 Mindful Release: A Practical Example
30:38 Fact vs. Story in High-Stress Jobs
32:05 The Biological Mechanism of Stress
34:41 Applying Fact vs. Story in Teaching
36:42 Screen Time Struggles in Parenting
41:57 Conclusion: Controlling Your Narrative
Need some practice for Fact or Story? Get it here.
To to find out more, or work with me one on one, please see www.monatippets.com
Tools for Stress and Burnout Series with Micah Murdock: The Mindful Release
In this episode of Burnout Solutions, Mona, together with life coach Micah Murdoch, introduces a powerful and often overlooked tool for managing stress and burnout called the 'mindful release.' This free and simple tool helps bring awareness to internal narratives that shape stress and stress perceptions. Mona and Micah discuss the significance of becoming the 'watcher' of one's thoughts, the physiological and psychological benefits of mindful release, and provide practical strategies and scenarios where this tool can be applied. The episode also highlights the importance of compassion and curiosity in dealing with stress and burnout, especially for teachers, healthcare workers, and parents.
00:00 Introduction to Burnout Solutions
01:39 Meet Micah Murdoch: Life Coach and Educator
02:41 Understanding Stress and Burnout
04:05 Perception and Environment
06:13 The Power of Perception
08:22 Influences on Our Perceptions
16:01 Introducing the Mindful Release Tool
21:05 Engaging the Logical Brain
21:53 The Watcher: Observing Thoughts with Compassion
22:36 Mindful Release: Uncovering Conflicting Beliefs
24:36 Practical Applications of Mindful Release
26:29 Mindful Release for Teachers and Healthcare Workers
31:39 Mindful Release for Parents
34:30 Challenge: Try a Mindful Release
36:19 Conclusion and Future Topics
Click here to find out more about Micah Murdock
Free Questions to get started on a Mindful Release
To to find out more, or work with me one on one, please see www.monatippets.com
Understanding Stress vs. Burnout
In this episode of Burnout Solutions, Mona dives into the critical differences between stress and burnout, highlighting how they are often used interchangeably but have distinct characteristics. She explains how stress, when managed well, can be beneficial, but prolonged stress can lead to burnout. Mona provides a detailed comparison between the two, discusses their impacts on mental, physical, and spiritual health, and introduces a self-evaluation quiz to help listeners identify their current state. She also touches on the prevalence of burnout in the workplace and its significant economic impact. Finally, Mona announces upcoming episodes that will offer specific tools to help manage stress and overcome burnout.
00:00 Introduction: Stress and Burnout
01:52 Understanding Stress
03:29 Types of Stress
05:00 Transition from Stress to Burnout
05:58 Recognizing Burnout
09:07 Self-Evaluation for Stress and Burnout
11:43 Burnout in the Workplace
13:44 Rewiring Your Brain and Nervous System
14:30 Conclusion and Resources
To to find out more, or work with me one on one, please see www.monatippets.com
Stress101
In this episode of Burnout Solutions, Mona explores the many facets of stress including acute, episodic, chronic, primary traumatic, secondary traumatic, tertiary/environmental, physiological, environmental, interpersonal, and psychological stress... wow! That's a long list.
She explains how stress affects the body and mind, and emphasizes the importance of awareness and labeling different types of stress to better manage and reduce it. Mona also shares her personal experiences and offers a glimpse into future episodes featuring tools and strategies to support the nervous system.
00:00 Introduction to Stress
01:12 Personal Anecdotes and Gratitude
01:56 Understanding Stress: Definitions and Types
04:23 Acute Stress: Short-Term Reactions
05:33 Episodic Stress: Frequent Acute Stressors
07:57 Chronic Stress: Long-Term Impact
09:46 Traumatic Stress: Primary, Secondary, and Tertiary
14:24 Overlooked Types of Stress
14:47 Physiological and Environmental Stress
17:59 Interpersonal and Psychological Stress
25:39 The Physical Impact of Stress
28:02 Conclusion and Future Episodes
To to find out more, or work with me one on one, please see www.monatippets.com
Burnout 101
In this episode of Burnout Solutions, Mona delves into the topic of burnout. Mona explores the historical roots of burnout, discussing its definition and symptoms as identified by the World Health Organization. She elaborates on the primary causes of burnout and how workplace systems, personal expectations, and cultural factors contribute to this phenomenon. Mona also shares insights on different types of burnout, including overload, under-challenged, and neglect burnout. Additionally, she provides practical solutions for recognizing and addressing burnout, emphasizing the importance of awareness, safety, and alignment in recovery.
02:23 Understanding Burnout: Definitions and History
02:57 Biblical and Historical Perspectives on Burnout
08:26 Modern Burnout: Symptoms and Diagnosis
12:03 The Nervous System and Burnout
20:10 Types of Burnout
22:20 Workplace and Systemic Factors in Burnout
26:35 Strategies for Burnout Recovery
31:49 Conclusion and Final Thoughts
To to find out more, or work with me one on one, please see www.monatippets.com
How Seeing People Differently Decreases Burnout
In this podcast episode, Mona discusses the profound impact that changing our perception of others can have on our relationships. She delves into the notion that our behavior is a reflection of our internal state and emphasizes the importance of understanding the nervous system's role in guiding behavior. Using examples from her life, including a recent trip to Costa Rica, Mona highlights key principles from relational neuroscience, stressing that all behavior is adaptive and that everyone is inherently lovable. She offers practical advice for maintaining compassion and connection, even in challenging moments, and underscores the significance of holding up a positive mirror to those around us to invite healing and change.
00:00 Introduction: The Challenge of Changing Others
01:57 Personal Reflections and Summer Adventures
04:24 The Power of Perception in Relationships
05:42 Understanding Behavior Through the Nervous System
09:57 Principles of Relational Neuroscience
17:39 Practical Applications and Real-Life Examples
27:10 The Impact of Compassionate Boundaries
30:27 Final Thoughts and Encouragement
32:56 Closing Remarks
To to find out more, or work with me one on one, please see www.monatippets.com
Rewiring Your Inner Critic
In this episode, Mona discusses how to reshape the critical inner voice into a supportive and compassionate cheerleader. She shares insights from her experience as a life coach, explaining how many people, especially high achievers and perfectionists, struggle with an inner critic that perpetuates stress and burnout. Mona outlines methods to identify, understand, and retrain this voice, emphasizing the importance of self-compassion and positive self-talk. Listeners are guided through steps to notice, name, and converse constructively with their inner critic, ultimately transforming it into a helpful and encouraging presence.
00:00 Introduction: Transforming Your Inner Critic
01:17 Understanding the Inner Critic
02:44 Origins of the Inner Critic
07:24 Impact of the Inner Critic on Our Lives
09:41 Strategies to Rewire Your Inner Critic
12:40 Building a Cheerleader Within
18:02 Personal Stories and Examples
20:16 Conclusion: Embrace a Supportive Inner Voice
To to find out more, or work with me one on one, please see www.monatippets.com
Emotional Independence
In this episode, Mona explores the concept of emotional independence and how to reclaim control over your emotions. She discusses how common experiences such as losing sleep over a social media post or holding grudges from long ago can affect our emotional well-being. With the Fourth of July as a backdrop, Mona defines emotional freedom and shares strategies to achieve it, emphasizing the importance of nervous system regulation and brain rewiring. Through personal anecdotes and expert advice from her Life Coach School training, Mona offers practical steps to recognize when you're dysregulated, process emotions healthily, and establish a mindset of love and compassion. This episode aims to help listeners move from a reactive to a proactive state, encouraging them to live intentionally and with emotional agency.
00:00 Introduction: The Weight of Emotional Baggage
00:38 Emotional Freedom: A Path to Independence
01:37 Understanding Emotional Independence
06:52 The Role of the Nervous System
08:31 Steps to Reclaim Emotional Freedom
09:17 Practical Example: Handling Hurtful Texts
18:36 Processing Emotions and Validating Experiences
24:04 Reclaiming Power and Living Intentionally
30:07 Conclusion: Embrace Emotional Freedom
To to find out more, or work with me one on one, please see www.monatippets.com
Regulation 101
In this episode Mona dives into the concept of nervous system regulation, emphasizing that it is not simply about staying calm but involves a skillful return to balance. She highlights the importance of maintaining flexibility within our 'window of tolerance' and explains how self-regulation is an internalized form of co-regulation learned from caregivers in our early years. Mona discusses various techniques to achieve self-regulation, such as body awareness, breathing exercises, and recognizing personal triggers and safe spaces. She also highlights the difference between maladaptive strategies and healthy self-regulation methods. Emphasizing practical steps and body-focused techniques, Mona provides a comprehensive guide to developing a regulated and integrated nervous system for better stress management and overall well-being.
00:00 Introduction to Nervous System Regulation
03:08 Understanding Self-Regulation
06:42 The Role of the Body in Regulation
07:52 Practical Techniques for Self-Regulation
14:59 Identifying and Avoiding Maladaptive Strategies
17:40 Strengthening Your Window of Tolerance
23:04 Conclusion and Further Resources
To to find out more, or work with me one on one, please see www.monatippets.com
Dysregulation 101
In this episode of Burnout Solutions, Mona delves into the concept of dysregulation, explaining what it is, how it manifests, and its impact on our behaviors and emotions. Mona emphasizes that dysregulation is a natural response of the nervous system, not a failure, and offers insights into recognizing dysregulated states. The episode covers the concept of the 'window of tolerance' and how factors like physical and emotional stressors can push us beyond this window. It also touches on the importance of awareness and personal responsibility in managing dysregulation, with practical examples and strategies. Listeners are encouraged to observe their behavior patterns to better understand their own dysregulation ahead of next week's episode, which will focus on strategies for returning to a regulated state.
00:00 Introduction to Dysregulation
00:58 Understanding Regulation and Dysregulation
02:06 The Human Experience of Dysregulation
03:52 Window of Tolerance Explained
05:06 Nervous System and Dysregulation
07:42 Physical and Emotional Dysregulation
09:20 Personal Experiences and Coping Strategies
12:25 Dysregulation in Caregivers and Professionals
16:01 Recognizing Dysregulation Symptoms
18:04 Thought Distortions and Dysregulation
20:44 Awareness and Personal Responsibility
24:42 Conclusion and Homework
To to find out more, or work with me one on one, please see www.monatippets.com