Feeling the overwhelm as the end of term approaches?
You're not alone.
It’s the same feeling I get at the end of the working day, in the run-up to the weekend and especially as we near the end of term.
Juggling work, family, and everything else doesn’t just feel like a lot. It IS a lot.
But fear not: in this last episode of series 3 you’ll find 5 tips to help tackle that overwhelm.
Hope you find them useful.
And, as it’s the last episode of this series, I wanted to say thank you – for listening, and for all of your lovely feedback and messages. I really love reading them, and hearing what’s helped you most.
See you in June for Series 4 of Lessons in Resilience!
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Inspired by a weekend with my uni mates, this episode is all about friendship.
What we spend our time doing and talking about may have changed (a bit), but after 28 years of knowing each other, what I love most about our time together is how it makes me feel (well, that…and the inevitable retelling of our funniest stories).
It’s no wonder that connection is a key component of resilience.
So get listening to find out more about the power of friendship and connection, and how to get more of it.
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In this episode, I'm talking about a topic that often arises in client sessions (and my own life) - control.
From feeling powerless, and overwhelmed by others' opinions, to trying (and failing) to keep on top of EVERYTHING, it's often a struggle to find the middle ground.
But there is one. And in this episode I'll help you find it, by inviting you to think about what's within your control, and how to let go of the rest.
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This is the episode I've wanted to make since starting the podcast - and it's the one I've put off recording more than any other.
Because it's the most personal - you can hear it in my voice.
But I hope that sharing the lessons I've learned about grief over the past 20 years will offer some comfort to others - and remind them they're not alone.
Episode resources:
Cruse – bereavement charity – https://www.cruse.org.uk
Counselling Directory - https://www.counselling-directory.org.uk/
Option B – Sheryl Sandberg and Adam Grant
Fortunately…with Fi and Jane – with guest Kathryn Mannix:
https://podcasts.apple.com/gb/podcast/fortunately-with-fi-and-jane/id1220808096?i=1000542470744
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Or drop me an email: pam@pamcottman.com
Ever wondered how to build resilience in your kids? You're not alone.
None of us were taught this stuff in school and most of us are just trying to figure it out as we go along.
So in this episode of Lessons in Resilience, I'm thinking about some answers and sharing 4 tips to help you help your kids (and yourselves along the way).
The Instagram accounts I mention in this episode are:
@drbeckyatgoodinside @dr.siggie @theteencoach @powerthoughtsnc and @annamathur
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Or drop me an email: pam@pamcottman.com
Welcome back to Series 3 of Lessons in Resilience! It's lovely to be back.
In this first episode of the new series, I'm talking about the power of the pause - and how to lengthen the gap between thinking or feeling, and responding.
Listen in to find out more about this one simple tool to build resilience, calm, and a sense of control.
Want more tips for building resilience?
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Head to my website: https://pamcottman.com
Or drop me an email: pam@pamcottman.com
In this last episode of series 2, I’m ditching all the usual pre-Christmas questions about presents, holiday plans and finishing work.
What I really want to know is: how are you feeling?
If you're anything like me and most people I talk to, it's a combo of knackered, sluggish, ill (you/ your kids/ both), and fighting a strong urge to hunker down on the sofa with some Quality Street, preferably alone.
Turns out, there's a reason. According to a study (tune in to find out more), it’s a special breed of "Christmas hormones" that wreak havoc on our bodies, and can cause chronic fatigue. No wonder we're feeling exhausted.
So, how do we cope with December sluggishness?
Listen in for 5 tips to help you ease the festive build-up, and take better care of yourself along the way.
Want more tips for building resilience?
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Or drop me an email: pam@pamcottman.com
What do you have in your toolkit to help you manage difficult times?
This week’s episode is for anyone navigating change, challenge or uncertainty – and I’d say that’s a fair few of us. It can affect every part of our lives and in those moments, ‘bouncing back’ doesn’t often feel like something we’re capable of.
So how do we cope? How do we manage those tough times and find a way through them?
Listen here for 4 tips to help you deal with the difficult and focus on what is within your control.
Want more tips for building resilience?
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Head to my website: https://pamcottman.com
Drop me an email: pam@pamcottman.com
In this episode I’m getting loud about voice.
Why does voice matter? In the workplace, 90% of what gets you noticed is image and exposure, NOT performance (annoying, isn't it?). But our voice isn't just about talking or telling other what we're doing - it ensures we're sharing and hearing a range of perspectives. And that's as important in the workplace as it is in the classroom.
But here's the thing – not everyone feels confident using their voice. So creating a space where everyone feels heard isn't just an individual task. As leaders, parents, and colleagues, it's up to us to foster the psychological safety that enables everyone to feel able to use their voice – and to believe it will be heard.
Listen in for 6 questions to help you use your voice, and encourage others to do the same.
And the two books I mention in this episode are Quiet by Susan Cain and Shy and Mighty by Nadia Finer (legend that she is, she's written two books with this title - one for adults AND one for kids).
Drop me an email: pam@pamcottman.com
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In this episode, I'm talking about the pressure we put on ourselves to be perfect that leads to overthinking, overworking, panic, procrastination - and sometimes stops us from taking even the smallest step forward.
Instead, let's focus on a growth mindset - a chance to shift our thinking, practise the idea that the goal isn't perfection (it doesn't exist), and develop a mindset that embraces learning (even from mistakes), progress, and daring to try (even when things get tricky).
Listen in for 5 tips to dial down perfectionism:
Want more tips for building resilience?
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Or drop me an email: pam@pamcottman.com
In this episode, I’m talking about people pleasing, inspired by some excellent advice from the kids from Grange Hill - children of the 80's, this'll take you back!
Saying no is hard - especially those of us who spend our days taking care of others and prioritising their needs. It might seem easier to say yes in the moment, but constantly putting others first can lead to frustration and losing touch with what really matters to us.
By daring to say no, we can start to prioritise ourselves and our needs: self-care, setting boundaries, embracing rest, doing work that we love, and spending time with people who top us up.
Listen in for 5 practical ways to start saying no, making space for what counts and putting yourself first.
Want more tips for building resilience?
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Head to my website: https://pamcottman.com
Or drop me an email: pam@pamcottman.com
After a couple of less than supportive experiences of coaching at work, it was working with a brilliant career coach after I left teaching that gave me the time, space and independent listening ear to think about what I wanted for the next stage of my professional life - something I hadn’t thought about for a long time.
Now career coaching is one of the bits of my work that I love the most.
So in this episode, I’m talking about careers, and sharing 5 lessons to help you figure out what you want, and how to get there.
Want more tips for building resilience?
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Instagram https://www.instagram.com/pamcottman/
and LinkedIn: https://www.linkedin.com/in/pamcottman/
Head to my website: https://pamcottman.com
Drop me an email: pam@pamcottman.com
In this first episode of Series 2 I’m sharing words that might sound surprising from a resilience coach.
Listen in to find out why labels like resilient, strong and positive aren’t always helpful - and what we can say instead to ourselves and others we know who are feeling weighed down by them.
Want more tips for building resilience?
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Head to my website: https://pamcottman.com
Or drop me an email: pam@pamcottman.com
Wondering how the hell to juggle work, kids and your collective sanity and wellbeing over the next couple of months?
This one's for you.
In this last episode of the series, I'm sharing 5 summer holiday tips - something you can use as a one-off now to plan ahead now, or as a weekly check-in - to help you manage work, kids, and life over the next few weeks.
Want more tips for building resilience?
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Head to my website: https://pamcottman.com
Or drop me an email: pam@pamcottman.com
In an ideal world, we’d all be surrounded by friends, family, colleagues and bosses who support and encourage us, valuing and appreciating us when we’re doing us a good job.
But that’s not always the case.
So this episode is all about how we can grow our own confidence, without relying on others to do it for us.
I’m sharing 5 ways to take back control, be kinder to yourself - and channel your inner Heather Small.
Want more tips for building resilience?
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In this episode, I’m talking about the difference between belonging and fitting in – and why values are part of my Core 4 of resilience.
Listen for 5 ways to focus on what matters most to you.
Hope you find them useful.
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In this episode, I’m here to talk about your inner critic – the one who puts a downer on your plans, questions your ability and can leave you incapable of taking even the tiniest step forwards.
I’ll help you realise you’re not alone in having one (it’s one of the commonest topics in my 1:1 client sessions) and offer 5 ways to deal with your “Itty Bitty Sh*tty Committee”.
Want more tips for building resilience?
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Or drop me an email
In this episode, I’m talking about the power of the pause – and why we need it.
I’m sharing 5 reasons why it’s vital we take time to rest, and offering suggestions for how to build in pauses (even when life is busy).
Want more tips for building resilience?
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Drop me an email at pam@pamcottman.com
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This episode is all about your bench – the people you choose to support you (and give you the occasional kick up the bum).
I’ll be encouraging you to think about the different people in your life – the radiators and drains, the role models and blockers – and who you want to invite to join you on your bench.
If you’re in need of a coach on your bench, to give you time, space and support to focus on your needs, drop me a message (details below) and we can book in a free 30 minute Discovery call.
Want more tips for building resilience?
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Drop me an email at pam@pamcottman.com
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If you’re feeling overwhelmed – by work, family, life in general – this one’s for you.
In this episode I’m sharing 5 tips to help you manage those moments when it all feels too much, move past stuckness, and show up in the world the way you want to again. Want more tips for building resilience?
Sign up for my weekly newsletter The Resilience Toolkit: http://eepurl.com/gmPlQz
Join my FREE Facebook Group – Resilient Women:
https://m.facebook.com/groups/ResilientWomenUK
Connect with me on Instagram https://www.instagram.com/pamcottman/ and LinkedIn: https://www.linkedin.com/in/pamcottman/
Headto my website: https://pamcottman.com
Or drop me an email: pam@pamcottman.com
