Burnout Recovery podcast

Worry can feel like a necessary part of success—but it’s more often a habit that drains your energy, confidence, and focus. In this episode, we explore two ways to cut worry down to size quickly.First, we’ll look at a science-based 4-step protocol from Dr. Steve Bierman’s book The End of Worry, which helps dissolve worry as a reflex. Then, we’ll compare it to a coaching-based approach I use with clients in burnout—rooted in cognitive behavioural techniques and emotional leadership.You’ll hear a real-world example of both methods in action, and learn how each approach helps disarm negative thinking and restore clarity—without toxic positivity or endless self-talk.In this episode:Why worry feels useful—but rarely isThe link between worry and imposter syndromeDr. Steve Bierman’s 4-step protocol for ending the worry habitA burnout coaching approach based on real-time reframeWhen to use each method—and how to make either one work for youMentioned in this episode:The End of Worry by Dr. Steve Biermanhttps://www.burnouttoleadership.com/1849743/episodes/11274011-ep-46-how-to-fix-problemsSend us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

In this episode, I unpack some of the core ideas from The Subtle Art of Not Giving a F**k by Mark Manson — and how they relate (or don’t) to burnout recovery. We’ll explore why the pursuit of positivity can backfire, what “choosing your struggles” actually means, and how to take radical responsibility without shame or blame.You’ll hear my take on:Why you shouldn’t try to care about everythingThe role of values, pain, and freedom in how you spend your energyWhere “extreme ownership” helps burnout — and where it harmsWhy accepting the bad is key to getting your power backThis isn’t about blaming yourself. It’s about choosing what really matters — so you can stop the self-abandonment cycle and start living with purpose again.📍 Mentioned:Extreme Ownership by Jocko Willink & Leif BabinThe Last Word on Power by Tracy GossSend us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

 Discover 5 powerful mind-body tools that support recovery from stress, anxiety, and burnout. Dex shares personal stories, client experiences, and science-backed modalities including Reiki, EFT, MBSR, Polyvagal-informed practices, and coaching. Whether you’re new to mind-body medicine or curious to go deeper, this episode offers insight, relief, and real tools for healing. References and Resources:https://www.burnouttoleadership.com/1849743/episodes/13521789-ep-92-how-to-create-safety-with-your-magical-vagus-nervehttps://www.burnouttoleadership.com/1849743/episodes/13654015-ep-94-when-feeling-safe-doesn-t-feel-safehttps://www.burnouttoleadership.com/1849743/episodes/13654091-ep-95-mastering-your-emotionshttps://www.burnouttoleadership.com/1849743/episodes/16001476-ep-151-the-art-of-recharging-managing-anxiety-and-timehttps://www.burnouttoleadership.com/1849743/episodes/16433664-ep-162-powertool-7-better-relationshipshttps://www.burnouttoleadership.com/1849743/episodes/17387732-ep-182-when-someone-pushes-your-buttonshttps://www.amazon.com.au/dp/0345536932 MBSR by Jon Kabat-Zinnhttps://pmc.ncbi.nlm.nih.gov/articles/PMC9692186/ EFT researchhttps://pubmed.ncbi.nlm.nih.gov/31638407/ Reiki researchhttps://aka.asn.au/wp-content/uploads/2020/06/Diane-Poole-Study-of-Effectiveness-of-PKP-Kinesiology-in-Reducing-Stress-Anxiety-and-Depression.pdf Kinesiology researchhttps://pubmed.ncbi.nlm.nih.gov/38840137/ Coaching, women physicians, burnouthttps://pmc.ncbi.nlm.nih.gov/articles/PMC10726131/ Coaching, leaders, burnoutSend us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

In this episode on mind-body recovery, Dex explores how physical, emotional, and nervous system practices can help you break the burnout cycle—even when nothing else seems to be working.Forget effort-based solutions. These are small, proven actions that calm your system, rebuild confidence, and reconnect you to purpose—without needing more energy or motivation.You’ll learn:Why most burnout solutions fall shortWhat a mind-body approach really is (and isn’t)Why skeptical professionals still benefitSimple practices to reduce stress in minutesHow to counter burnout culture with connection and self-trustResources Mentioned:CBT, vagus nerve regulation, EMDR, HRV trackingHeartMath Institute, HEAL documentaryTraditional and indigenous healing modalitiesPlacebo Effect https://comparecamp.com/placebo-effect-statistics/Send us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

Burnout can literally rewire your brain! Discover why feelings of fogginess and anxiety are signs of a stressed mind, not a broken one. Learn about the neuroscience behind burnout, including the roles of the amygdala and cortisol. Find practical methods to calm your nervous system and regain clarity. Plus, explore the power of nurturing relationships in recovery and how self-compassion is key to overcoming burnout. Recovery is possible, and you’re not alone on this journey!

What if energy, stress, and perception held the keys to physical and emotional healing? In this conversation, Dex sits down with Henning R. Jensen, quantum physics author and energy expert, to explore how the subtle forces of thought, emotion, and trauma affect our health, biology, and potential.You’ll learn how quantum principles apply to everyday life—and how understanding your energetic system might unlock healing, clarity, and joy. A must-listen for professionals curious about the deeper drivers of burnout, stress, and human performance.ResourcesHenning's Book https://www.amazon.com/You-Create-Your-Life-explains-ebook/dp/B0C8B6C79Whttps://www.linkedin.com/in/henningrjensenhttps://www.facebook.com/henning.r.jensenhttps://www.instagram.com/quantumlife_cphhttps://kvantelivet.dkSend us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

When someone pushes your buttons—at work, at home, or anywhere—it can feel like all your calm and clarity vanish in an instant. But these uncomfortable moments are not just disruptions; they’re powerful opportunities for self-leadership and burnout recovery.In this episode, I share a personal story of being triggered by my own financial planner, plus a client story from the workplace, to show how old patterns and fears shape our reactions—and how you can gently shift from reactivity to calm, clear response.We’ll explore: ✅ Why burnout makes you more reactive ✅ What Polyvagal Theory and Internal Family Systems teach us about triggers ✅ Practical tools to pause, reset, and choose your best response ✅ How to stop giving your power away when someone hits your buttonsTakeaway: These moments can become training grounds for self-mastery—not setbacks.Resources Mentioned:No Bad Parts by Dr. Richard C. Schwartz (Internal Family Systems)Polyvagal Theory by Stephen PorgesEpisode #21: Setting Boundaries Without DramaIf you’re ready to regain calm, confidence, and energy in the face of stress, book a free 60-minute burnout recovery consultation here: 👉 https://mini.dexrandall.comSend us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

When the Crown Feels Heavy: Why Promotions Burn You Out (and How to Grow Into Them)Stepping into a new leadership role should feel like a win — so why does it so often feel like stress, self-doubt, and exhaustion?In this episode, Dex reveals the hidden burnout risks that come with promotions, role changes, and leadership transitions. You’ll learn why these exciting career moments often trigger overwhelm — and how to consciously grow into your new identity without losing yourself or burning out.🔍 In this episode:Why stepping up often leads to uncertainty, overwork, and isolationThe brain science behind leadership stress and decision fatigueWhy the "neutral zone" of transition feels so disorienting — and why it's necessaryPractical tools to navigate leadership growth without burnoutThe single biggest mindset shift to make your promotion a breakthrough, not a breakdown🧭 For leaders, executives, and professionals who secretly feel the weight of a new role — this one is for you.💡 Links & Resources: 🎧 To talk to Dex about optimising your transition without burning out 👉 dexrandall.comSend us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

In this week’s episode, Dex breaks down the crucial differences—and surprising overlaps—between coaching and psychotherapy, especially for professionals experiencing burnout.You'll learn:When therapy is essential—and when coaching may serve you betterWhy some people don’t get full relief from therapy or medication aloneHow coaching can transform burnout—even if your workplace or boss doesn’t changeThe real reason habits like overeating, overdrinking or doomscrolling creep in during burnout—and how they naturally fall away during recoveryA simple guide to help you decide which support you need right nowIf you've ever wondered: "Am I burned out... or something more serious?" "Do I need a therapist, or a coach?" This episode will give you clarity—and hope.Send us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links

In this episode, we explore a surprising yet research-backed path to recovery from burnout: gratitude. If you’re working in health care—or in any high-stress, high-stakes profession—you might feel like there’s no room for gratitude when your world is collapsing. But what if it could be one of the most powerful tools to reverse the helplessness and disconnection of burnout?Dex shares stories, science, and practical exercises to help you reconnect with what’s still working—even when everything else feels broken. We cover:Why gratitude doesn’t mean minimizing your sufferingHow it restores energy, mood, and resilience—without toxic positivityHow healthcare professionals can begin to recover their sense of agencyThe neuroscience behind gratitude and its physiological benefitsReal-world examples, including insights from “Compassionomics”How to use gratitude as an act of self-respect and resistanceThis episode is especially for caregivers, clinicians, and professionals who feel like they’ve given too much—and have nothing left. But it’s for anyone who wants to heal.Resources Mentioned:Gratitude for Nurses Thnx4.org Gratitude JournalCompassionomics by Dr. Stephen Trzeciak and Dr. Anthony MazzarelliThe Neuroscience of GratitudeStudy on Gratitude Intervention in Healthcare Workers (PubMed)Joy on Demand by Chade-Meng TanBiology of Belief by Bruce LiptonBreaking the Habit of Being Yourself by Dr. Joe DispenzaImproving mental health in health care practitioners: gratitude interventionExperiencing gratitude associated with greater longevity among older adultsShow Notes: ;https://hsph.harvard.edu/news/experiencing-gratitude-associated-with-greater-longevity-among-older-adults;Send us a text----------------------------------- Burnout Resources:Get 1-on-1 burnout recovery coaching at https:/mini.dexrandall.comFor even more TIPS see FACEBOOK: @coachdexrandallINSTAGRAM: @coachdexrandallLINKEDIN: @coachdexrandallX: @coachdexrandallSee https://linktr.ee/coachdexrandall for all links