Shows
selvruledE25: Energy as InfluenceThe energy we start our day with ripples out into everything we touch. People may not be consciously aware, but they are undoubtedly impacted by how we show up. Join me this week for a conversation on how our energy has the power to influence those around us. Therefore, the more clean and clear our energy is, the more potent our impact will be. 2025-07-2421 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself againNo Burnout, Just Impact and Grace - with Bianca BestIn this episode, I’m joined by the iridescent Bianca Best!A woman on a mission to eradicate burnout and help people create big impact, without sacrificing their wellbeing. We dive into her burnout experience(s), energy work, and practical strategies that have helped Bianca and her clients move from surviving to soaring.Expect to be inspired by:👉 Bianca’s personal journey through burnout🔥 The 8 energising strategies that form the foundation of her work🌿 What graceful productivity can really feel likeIf you know there’s more to you than ticking boxes and chasing dea...2025-07-2247 minselvruledE24: Embracing the Cyclical ExperienceCycles are a natural part of life. The more we accept this truth, the easier it gets to appreciate the ride. Join me this week for a more casual chat from the road. 2025-07-1714 minselvruledE23: The Next SixImagine it's January 2026, what is different in your life? Start today by showing up. Ask yourself: Who do I want to be? What would THAT person be doing? Join me this week to re-center on what matters most. 2025-07-0311 minselvruledE22: What is Self-Care?In this episode, I explore how my definition of self-care has evolved—and how tracking and perfectionism can sometimes steal the joy from it. I share what it looks like to tune in, let go of the checklist, and truly care for ourselves with presence and intention. If self-care has started to feel like another task, this is your invitation to reset.2025-06-2609 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#041: The ADHD–Burnout Connection: Why We Must Talk About It – With Sarah MorganHave you ever considered if you have any ADHD traits?Do you even know what they are?I didn’t really know until I met Sarah Morgan and guess what?! I tick many of the boxes and you might too especially if you’ve experienced burnout. A whopping 93% of adults with ADHD experience burnout.In this episode we talk about the symptoms of ADHD and what those of us who have these traits can do to maximise our wellbeing and minimise that burnout risk....2025-06-2144 minselvruledE21: Must Add JoyI got too serious! Since COVID, I see how I started taking life (and myself) a bit too serious. Can you relate? Join me this week as I share 10 ideas to spark joy and reconnect with your spirit this summer.2025-06-1922 minselvruledE20: Harmonizing Your Human NeedsJoin me this week for my ideas about our human needs and how to harmonize them when we feel they are in competition. 2025-06-1223 minselvruledE19: Investing in Your Trust AccountWe spend so much time wondering if we can trust others—or if they trust us. But what if the most powerful trust you can build is the one you have with yourself? In this episode, we explore what it really means to develop self-trust and how living your values out loud can strengthen that inner foundation. 2025-06-0520 minselvruledE18: Finding Purpose in the Plot TwistHave you ever looked back on events in your life and realized that everything worked out exactly as it was meant to? Join me this week for a conversation on how you can bring that perspective to the present moment -- even when it feels like a plot twist is trying to kill your character. 2025-05-2913 minselvruledE17: Take the Lead One Thought at a TimeWhere do you believe your power comes from? Join me this week for some quick reminders on how you can practice self-leadership today.2025-05-2210 minselvruledE16: The Duality of a Self-Love JourneyHave you ever been afraid to love yourself where you are because you believe it will hold you back from where you want to go? Join me for a conversation on how to navigate this paradox.2025-05-1514 minselvruledE15: Brainwash Yourself with Audacious AffirmationsWhat do you want? What limiting beliefs are keeping you from it? Join me this week for guidance on how to write audacious affirmations that close this gap.2025-05-0818 minselvruledE14: Letting Go of Who You Are to Become Who You Are Meant to BeOftentimes we stay too strongly tied to an identity long past its expiration date. We are here on earth to grow and expand. Join me this week for my thoughts on letting go for self-evolution.2025-05-0116 min
The Every Third Saturday Podcastconversation with Hannah HoldenHannah Holden is a former US Marine who deployed 3 times to the Middle East. After leaving the USMC, Hannah embarked on a journey of self discovery that brought her from Southern California to Chicago, Colorado, and then back home to Minnesota. Along the way, she earned a Master's Degree and a host of other certifications. After a time in corporate America, Hannah embarked on starting her own business and now coaches business executives and their teams in leadership and team building. Hannah also hosts her own podcast, Selv Ruled, and is seeking opportunities to bring her experience and message...2025-04-2956 minselvruledE13: Fear vs. Desire: The Driving Forces in LifeHow often do you find yourself speaking about what you don't want in your life? Let's talk about how to shift from fear pushing you to desire pulling you.2025-04-2407 minselvruledE12: The Gift of an Aloneness SeasonDo you find yourself alone? Do you find yourself wanting to resist that reality? Join me for a conversation on the gifts that come from this season when you let go of FOMO and accept the season you are in.2025-04-1711 minselvruledE11: Success That Feels Better Than It LooksHave you ever pursued a goal or definition of success only to later realize it didn’t bring you what you hoped? Let’s dive into the feelings we chase and how to shift to embodying the deeper side of success we crave. 2025-04-1013 min
Beyond the Title: Conversations with ServiceNow's EliteTech Stress is Real—Here’s How to Handle It with Hannah HoldenBurnout isn’t just about exhaustion—it can leave you feeling disconnected from yourself and the life you once loved.In this episode, Hannah Holden, Burnout Alchemist, shares how she went from thriving in high-stress tech consulting to hitting complete emotional and physical burnout. After rebuilding her life, she returned to lead large ServiceNow implementations, applying the stress management techniques that helped her recover—and thrive.Now, with 20+ years of experience in the tech industry, Hannah combines science, yoga, and practical strategies to help tech professionals alchemise stress and burnout so you can feel yourself again...2025-04-1051 minselvruledE10: Self-Ruled Career TransitionAre you dreaming of leaving you role or currently in a career or military transition? Join me for some encouragement on the journey!2025-04-0323 minselvruledE9: Your Story Reveals Your RealityWhat if I told you that the way you see your life isn't just reality-- it's a story you've been telling yourself? Join me this week as I breakdown how your unconscious stories hold the key to unlock powerful change in your life.2025-03-2725 minselvruledE8: The Resistance Equation for ChangeHave you ever set a big goal, been excited about it, and then found yourself avoiding the very actions it would take to achieve that goal? You're not alone! Join me for a chat about resistance and the equation I've found that has helped me navigate resistance to create change in my life.2025-03-2023 minselvruledE7: Become Your Biggest FanWelcome back! The path to personal growth can be a lonely one sometimes. There won't always be a crowd clapping for us. Join me for a chat on how you can become your own biggest fan. 2025-03-1320 min
My First SeasonKris Painchaud Holden
My guest worked for Club Med from 1991 to 1994, beginning her journey as a Scuba and Snorkeling G.O. at Club Med Sonora Bay. Before Club Med, she worked at Atlantis Submarines in Hawaii, and fun fact—two-time Academy Award winner Olivia de Havilland was the commencement speaker at her high school! You know we’re going to ask her all about that and so much more. Joining us from California, please welcome Kris Painchaud Holden! In this interview, we dive into Kris’s incredible job in Hawaii before she joined Club Med, followed by an in-depth look at the...2025-03-101h 07selvruledE6: Your Energy is PowerJoin me for a chat this week about your greatest resource- your energy. We will look at five areas and I will ask you to consider where you are gaining and where you are losing. 2025-03-0621 minselvruledE5: 10 Questions to Get Closer to Your PurposeAfter the Marine Corps I spent years searching for my purpose. Now I help other people cultivate their purpose. These are the ten questions I would share with my younger self to get clarity on my purpose. If you are searching for your purpose, this is for you!
10 Questions to Get Closer to Your Purpose:
1. What is most important to you?
2. What is your true nature?
3. What would your perfect day be?
4. What are you curious about?
5. When do you feel energized?
6. Who do you...2025-02-2723 minselvruledE4: Your Opinion is the Only One That MattersDecide to make your opinion of yourself and way you feel about your life the only opinion that matters.2025-02-2015 minselvruledE3: Your Life Outside Your Comfort ZoneLet's talk about what you want that is outside your comfort zone. In this episode I share what you can expect when you leave safety for what you really want. I will tell you what you stand to lose and win.2025-02-1329 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again040: A Surgeon’s Journey to Find What Really Matters with Dr. David WeillA young father with a rare form of lung cancer who has been turned down for a transplant by several hospitals. A kid who was considered not “smart enough” to be worthy of a transplant. A young mother dying on the waiting list in front of her two small children.
These are the types of experiences faced by transplant surgeons every day.
Burnout rates are high in healthcare professionals and this episode gives us insights into the unique challenges they face.
And insights into the common challenges we a...2025-02-1123 minselvruledE2: Transform Your Feelings of ScarcityJoin me for a chat on strategies to transform your feelings of scarcity and position yourself for greater abundance. More is on the way!2025-02-0615 minselvruledE1: Become Self-Ruled in 2025Join me for the first episode of Selvruled, your source to accelerate your self-belief, claim your purpose, and become the person you are meant to be.2025-01-3023 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again039: Breaking the Good Girl Syndrome with Agnieszka StalderWhen Agnieszka first told me about her experience with stress and how it impacted her son’s physical health I knew we had to do an episode together!
In this episode you get insights into that and much more!
Agnieszka has not had burnout but she has been a go-getter and had a successful career so what made her different? How did she become immune to burnout?
She’s about to share her experiences and insights and I’m sure you’ll have plenty of takeaways from this conversation.
...2025-01-2145 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again038 How to Avoid 'Death by a Thousand Toilet Brushes' with Dr. Shola EzeokoliI am thrilled to welcome Dr Shola Ezeokoli onto the show!
Dr Shola shares her burnout experience of being a new mum and young doctor in a new country. She also shares inspiring stories of the transformations her clients have achieved through some remarkable changes in their lives.
Listen to:
👉 Learn why burnout isn't a personal failure.
🔄 Update your habits to match your current reality
👉 Be inspired by real-life success stories of burnout recovery.
Dr Shola Ezeo...2025-01-0744 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#022: Learn how self esteem can save you from burnout with Jo WattThere are 3 pillars of Self-Esteem:
1. Self-worth
2. Self-belief
3. Assertion
In this episode Jo Watt and I are discussing these 3 pillars and how you can use self-esteem to save you from burnout. You will learn how to identify if you're in a toxic work environment, what self-esteem, the benefits of self-esteem and how to bolster your own self-esteem. Jo describes how adopting an assertive communication style helps to protect you but also boosts other's self-esteem and even improves the success of the business you're working in since a "diversity of...2024-09-2034 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#037: Exploring Emotional Overdraft with Andy BrownSo many of us have a habit of investing all that we have in the success of our career or business.
My guest today has researched this phenomenon by interviewing 50 to 60 business owners and coalescing that research into his best-selling book called Emotional Overdraft.
Today it’s my pleasure to have Andy Brown on the podcast. Andy has over 30 years’ experience as an award-winning adviser and coach for people-based businesses.
In his research Andy identified 10 drivers that take us into an emotional overdraft and today he’s sharing insights into his research and his boo...2024-09-1058 min
Stressed But Well Dressed hosted by Dahlia StroudSeason 5, Episode 2: Stressed But Well Dressed: The Acne Edition (with guest Hannah Holden)Dahlia and Hannah tackle the challenging subject of adult acne and share their personal experiences of living with skin issues for a period of time.
They discuss the fact that well dressed is a mindset and that it doesn't matter what you wear if your confidence is challenged because of how you feel.
The conversation includes a very raw experience of how it feels to live with acne - with a particular focus on how it felt to have to face others while managing the condition.
Adult acne impacts 40% of people and Dahlia...2024-08-1634 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#036: How to have mental health and wellbeing conversations - with Bill CarsonBill Carson has such a wealth of experience in having difficult conversations with people about their wellbeing. He’s spent years volunteering on Australia’s Lifeline Volunteer service - thats the equivalent of the Samaritans in the UK. The callers he speaks to are in dire need of support and he has over 700 hours of experience taking those calls.
He also brings years of experience teaching managers and individuals within corporate settings on how to have these challenging mental health conversations.
In today’s episode wet alk about what to look out for, when and how to...2024-08-131h 04
Andy Brown's Exploring Emotional OverdraftI just stared at a blank sheet of paper and I couldn't, there was nothing. There was nothing left to give - Hannah Holden on Navigating Burnout"Burnout isn't something that happens for a day. It is physical, emotional, mental, and spiritual exhaustion.""All of my self-worth was coming from work. So I'd got myself into a situation where I felt useless and worthless except when I was getting accolades from work or recognition from work.""I remember a conversation with my new line manager... And I was being like I don't need help. If I have to ask for help, it means that I can't cope. And then everybody knows that I'm not able to do my job. So there was...2024-08-0650 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#035: The role of self-advocacy in burnout prevention, recovery and the success of businesses - with Neelu KaurNeelu and I have been planning this conversation for probably a year and it was well worth the wait, I’m sure you’ll agree.
The main theme of the conversation is self-advocacy in other words speaking up for yourself. When you have ideas, when you present your work, when you need time off, when you need help,
Neelu gives us tips on how we can get better at this.
We talk about the connection between self-advocacy and burnout but also links to the success of organisations who need people to self-advocate in order...2024-07-3047 min
Burnout RecoveryEp#133 Hannah Holden on Burnout PreventionHannah Holden, a Burnout Prevention expert from UK, speaks about her own burnout experience and how she now works with others. She shares mindfulness and breathing practices for calming the nervous system, being more present with one's children and living a healthier, happier, more purposeful life. Show Notes:Essential Toolkit for instant calm: https://hannahholden.co.uk/essentialhttps://www.linkedin.com/in/hannah-holden-1a7b3b2/https://hannahholden.co.uk/Ep#127 Burnout Prevention https://www.burnouttoleadership.com/1849743/15098942-ep-127-burnout-preventionSend us a text----------------------------------- Burnout Resources:Get 1...2024-07-1838 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#034: Talking about trauma with Susie MastersonI am inviting you into a conversation unlike any other.Yes, Susie and I talk about trauma but we do it in an experiential way.It’s not a theoretical conversation punctuated with examples but a conversation between friends of how trauma shows up in the lives of clients and ourselves. You will learn what that looks like, what the consequences are, what you can do about it and more.This conversation is about the human experience and is very relatable. You are going to have lightbulb moments and have ple...2024-07-1652 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#033: Finding Your Greatest Strengths in Your Darkest Hours with Ani NaqviToday’s guest has faced more significant life challenges than the majority of us.
That includes experiences in childhood, surviving the Asian sunami and achieving remission after a stage 4 cancer diagnosis.
She believes that she survived all of this because she’s here for a greater purpose she’s here to make an impact on the world.
She now says and I’m quoting her here that “you can surf those waves of life. You can get the most out of life. You can experience more joy, more peace, more purpose than you’ve ever experie...2024-07-0253 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#032: Employee Wellbeing Programmes: How to go beyond lip service with Jenn DoheneyToday’s conversation is a juicy one. My guest Jenn Doheney goes deep into her personal burnout experience and what recovery looked like for her. Yoga played a pivotal role for her and we dive deeper than ever before into what she and I mean by the term “yoga”. We talk about yoga philosophy and it’s relevance to burnout prevention and recovery. Jenn also has a corporate background and she is now an expert in designing employee wellbeing programmes so we also get stuck into the topic of wellbeing programmes for employees - what goes wrong and how t...2024-06-1854 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#031: The truth about sleep with Carolina RamuskiSleep - we should be spending about ⅓ of our lives asleep!
And yet many of us struggle to get anywhere near that much sleep.
Lots of you have spoken to me about feeling tired but wired.
And then there’s this thing about being a night owl or a morning lark and Ive heard mixed opinions about whether that’s even a thing.
So I decided it was time to bring on a sleep expert to ask all about these things and that’s what this episode is all about - it’s a fa...2024-06-0449 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#030: Embracing Vulnerability: A Heartfelt Dialogue on Burnout and Grief with Meiyoko TaylorGrab a cuppa and join Meiyoko and I for our intimate chat about:
His burnout experience(s)
How to know if you’re a people-pleaser and what that has to do with burnout
Grief and it’s connection with burnout (and our personal experiences with it)
The 1 thing you need to do if you’re at/ near burnout
About Meiyoko Taylor:
Meiyoko Taylor is an author, inspirational speaker, mental health advocate and Life Coach.
“Are You A People Pleaser”? Take the Quiz! ...2024-05-0848 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#029: The Truth about Success: What it is and what it takes, with Karen MangiaToday’s chat is all about success with Karen Mangia who is a real expert on Success creation.
We talk about:
How she created success the hard way
Her 8 year journey of recovering from a debilitating illness without missing a day of work
Her insights into how we can create Success with Less
And her beloved grandfather, Salvator
About Karen Mangia:
Karen is one of the most sought after keynote speakers in the world. She is The Wall Street Journal best selling author of 5 boo...2024-04-0233 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#028: Your Strengths Unleashed: A Path to Burnout Recovery with Karen HallsmanIn this episode Karen Hallsman and I talk about:
Karen's personal experience of burnout
How knowing your strengths can be a cornerstone to burnout recovery
The connection between your greatest strengths and achilles heel
Karen’s take on the body mind connection
And more...
About Karen Hallsman:
Karen is a strengths-based burnout coach for high achieving women professionals.
Here’s Karen’s download on finding your energisers and drainers: https://karenhallsmancoaching.lpages.co/energizer-drainer-worksheet/
Here’s Karen’s website: https://www.karenhallsmancoaching.com/
Y...2024-03-1946 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#027: Wired & Weary: Navigating Stress in Tech with Kieran GilmurrayToday we’re talking stress in the tech sector.
Join Kieran Gilmurray and Hannah Holden as they share their personal experiences of stress and burnout while working in tech roles.
We talk about why all too often we need a big wake-up call to realise the trouble we’re in with stress.
We explore the symptoms of stress and how you can spot stress earlier than the big wake-up call and how you can navigate the stressful and uncertain times we find ourselves in.
About Kiera...2024-03-0513 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#026: Becoming a Time Boss: Andrew Hartman's Recipe for Stress-Free LivingMeet Andrew Hartman, the first person I've met who lost his sense of smell and taste due to stress – the unique ways stress shows up for each of us never cease to amaze me!
After his wakeup call, Andrew found ways to revolutionise his relationship with time, allowing him to create more impact while experiencing peace. And get this, all while still being a Project Manager – now that's impressive!
Let's dive in; I'm sure you'll enjoy this conversation as much as I did.
Here's the My Stress Symptoms checklist that we t...2024-02-2044 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#025: Rising from the Ashes: Shona's Journey from Burnout to BionicIn this episode Shona and I talk about:
The toxic work environment she experienced after returning from maternity leave
Her burnout symptoms which included her hands ceasing up and her feet feeling like they were on fire!
A near-fatal cycling accident at a time she was tired, stressed out and trying to do-it-all
A study that found a link between high stress levels and early menopause - corroborating Shona's own personal experience
Shona's recovery and big goals that she's been hitting and continuing to set for herself
About Shona Hirons:
Shona helps...2024-02-0544 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#000 Preview: Burnout Isn't NecessaryMy burnout experience was 10 years ago. Burnout isn’t necessary. It’s preventable and recoverable and yet many people are still getting burned out.In this podcast my guests and I share our real-life experiences with burnout. We get into the science of stress and share actionable tips on how to prevent burnout and how to recover from it. Together we will: Normalise conversations about burnout Share our experiences of burnout Delve into the science of stress & burnout Share actionable takeaways to prevent and recover from burnoutI’m Hannah Holden, ex-Management Consul...2024-01-3000 min
Year on YearBuilding customer loyalty, with Hannah CrabtreeEmily talks to Hannah Crabtree, Chief Customer and Technology Officer at fine wine and spirits merchant Berry Bros. & Rudd, about making loyalty a core part of your customer strategy. In this episode we discuss what loyalty actually looks like (spoiler-alert, it's not just about repeat custom), why it makes sense financially and for brand equity, and how businesses can build it in to their own strategy.2024-01-2224 min
Bitesize BingewatchAmanda & Alan's Italian Job (Series 2, 2024)Amanda Holden and Alan Carr team up once again to flip houses in Tuscany, in BBC iPlayer's Amanda and Alan's Italian JobIf you like this review, why not check out the full podcast. Search for Bingewatch wherever you get your podcasts and listen, subscribe and share now!If you like this podcast, you can now show your support for Bingewatch and leave us a tip.If you're a brand interested in sponsorship or collabs, email hello@podcastsbyliam.com and chat to us now!2024-01-0504 min
BingewatchThe Traitors | James May: Our Man in India | Julia | Amanda & Alan's Italian JobThis week on Bingewatch, Ian MacEwan and Hannah Fernando review some of the biggest new releases of the week beginning Friday 4th January 2024, including:James May continues his travel adventures on Amazon Prime Video in Our Man in India.The hit reality game show in back, as Claudia Winkleman returns to front series two of The Traitors UK on BBC iPlayer.Sarah Lancashire returns to Now TV in the new series of culinary drama Julia.Amanda Holden and Alan Carr team up once again to flip houses in Tuscany, in BBC...2024-01-0522 minBingewatchThe Traitors | James May: Our Man in India | Julia | Amanda & Alan's Italian JobThis week on Bingewatch, Ian MacEwan and Hannah Fernando review some of the biggest new releases of the week beginning Friday 4th January 2024, including:James May continues his travel adventures on Amazon Prime Video in Our Man in India.The hit reality game show in back, as Claudia Winkleman returns to front series two of The Traitors UK on BBC iPlayer.Sarah Lancashire returns to Now TV in the new series of culinary drama Julia.Amanda Holden and Alan Carr team up once again to flip houses in Tuscany, in BBC...2024-01-0522 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#024: "Things on my mind" - Finding calm amid chaos, overwhelm & lossLife threw a lot my way recently – from overwhelm to grief – and I'm sharing how a simple mind map transformed it all, just when I needed it most.
Tune in to discover how you can navigate those stormy moments too.
Ready to embrace the whirlwind? Let's go!
And remember to get my best tips and techniques to soothe your nervous system for when things are looking stormy in your world, you'll find it here:
https://hannahholden.co.uk/essential
2023-08-2910 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#023: The Art of Happiness: How Your Inner Compass Can Lead the WayJohn Menzies shares insights into his darkest days when he grappled with questions like:
Why am I not happy when I've done all the things?
What does happiness mean to me?
What do I want?
He describes how he came to find clarity and answers to his questions and how that led the way in the transformation of his life.
About Hannah Holden:
Hannah helps IT professionals & consultants to navigate workplace stress by adopting mindful techniques and habits so they can maintain their calm amid the chaos.2023-08-1539 min
Book Talk, etc.August Books on the Radar + Finding Books in New GenresSend us a textIn Episode 112 of Book Talk, Etc. Tina and Renee share books they're looking forward to reading in August. They also share what they've been loving lately, their latest reads, and have book talk about finding books to read in a new to you genre. If you enjoy this episode, be sure to FOLLOW /SUBSCRIBE on your podcast app so you never miss an episode!**If you enjoy our commercial free podcast please consider supporting us on Patreon! We have great bonus episodes including: Books we DNFed, What's in the Mailbag, + Criminally B...2023-07-2500 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#021: 5 Reasons not to practice mindfulness (and how to overcome them) - Part 2Mindfulness is not for me because...
I don't know how
I tried it once and it didn't "work"
I'm not into that spiritual stuff
I can't clear my mind, it doesn't work for me
I get restless and can't sit still that long
I fall asleep
Mindfulness is a powerful tool in avoiding and recovering from burnout. There are 5 main obstacles that we have to overcome when practicing mindfulness. In this episode I cover the first 2, we look at the challenges and some solutions to overcome them.
2023-07-1113 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#020: How to establish Consultancies that thrive: The Value of ResilienceToday Gaby Grzywacz and I are talking about Management Consultancies and burnout. Gaby shares her personal experience of burnout while in a big 4 consultancy. She now coaches consultants who are heading towards or recovering from burnout. She provides her insights and ideas about how consultancies could better prepare and support their people for the high-pressure world of consulting.
Gaby Grzywacz:
Gaby is a burnout prevention and recovery coach and trainer with a Big 4 tax background. As many others before her, she burnt out to a crisp, and by the...2023-06-2737 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#019: 5 Reasons not to practice mindfulness (and how to overcome them) - Part 1Mindfulness is not for me because...
I don't know how
I tried it once and it didn't "work"
I'm not into that spiritual stuff
I can't clear my mind, it doesn't work for me
I get restless and can't sit still that long
I fall asleep
Mindfulness is a powerful tool in avoiding and recovering from burnout. There are 5 main obstacles that we have to overcome when practicing mindfulness. In this episode I cover the first 2, we look at the challenges and some solutions to overcome them.
2023-06-2011 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#018: Unlock Instant Calm: How to use your body to calm your mindYou can’t think yourself calm: What happens when you tell yourself to calm down? Or better still when someone else tells you to calm down?
...
We can use our body to calm the mind and there are many ways to do this and that's what this episode is all about.
We talk about ways to hack the nervous system and how we can use the body to affect our mood and mental state. I share some of the scientific theory behind how this works and most importantly I give so...2023-06-1331 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#017: Burnout mini-series: What does burnout look & feel like?What does burnout feel like?
What does burnout look like?
These are the questions I am answering in today’s mini episode. We’ve touched on these topics before but here are the key points condensed into just 10 minutes!
Other Episodes of this podcast I recommended during this episode:
Episode 1 where I talk about my personal burnout experience
Episode 6 where I talk about some of the symptoms that I experienced on the road towards burnout
Episode 9 where Sam Robinson (consultant psychotherapist) and I talk about burnout, including the symptoms to lo...2023-06-0610 min
It Gets GoodA Few of Our Favs So Far This Year | Episode 8Please enjoy this SPOILER FREE episode of the It Gets Good podcast! We’re almost halfway through the year, so we’re sharing some of our favorite books in 2023 so far on the podcast today! Please note that this episode was recorded just before all of us purchased & devoured Fourth Wing, so our thoughts and favorites have changed ever so slightly since adding that one to the list. We still love & adore all of the books mentioned throughout this episode and we’re excited to share them with you! Books mentioned throughout the episode: Kyl...2023-05-3133 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#016: How to make life better: The importance of a high performance mindsetWhat is a High Performance Mindset? Reiner Kraft and I are discussing what it is and how to get it. Reiner shares his data-driven approach to mindfulness, using KPIs to monitor progress in cultivating a high performance mindset. If you like data and science then this episode is for you!
About Reiner Kraft:
Reiner is a seasoned technology leader, engineer, scientist, technical advisor, executive leadership coach, micronutrient expert, and teacher who shares transformative principles of presence, mind management, and biohacking using the latest science of epigenetics.
2023-05-3038 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#015 Mini: Why we love gratitude and the rewards we've foundAnna Stando and I are back to talk about our personal experiences with gratitude.
We received such great feedback on our initial episode (#004) that we thought we would get together to talk about why we love gratitude and how we use it for our wellbeing. If you want a deeper dive into how you can practice gratitude try the original episode.
Anna Stando is the creator of My Gratitude Challenge.
Connect with Anna on LinkedIn: https://www.linkedin.com/in/anna-stando/
Find out...2023-05-2312 min
Sorry You Went ViralThe AI virtual girlfriend goes viral and why Les Dennis, Hannah Waddingham and Raith Rovers' racy tweet won the internetIn What It's Like To Go Viral: the Snapchat influencer Caryn Marjorie who boasts of 18,000 boyfriends from being an AI-powered virtual girlfriend - but now has to have personal security as a result.What Went Viral: Les Dennis' retort to ex Amanda Holden, the brotherly row over a former Ukip leader's post, the racy Raith Rovers tweet, the YouTube plane stunt that has backfired badly and why we love Hannah Waddingham.And in your Timeline Cleanse: the cute video of a boy with a small puppy in a boot.Seen a story we...2023-05-2024 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#014: How you can teach your mind to be happyDid you know that what we think about has a bigger impact on our happiness than what we are doing?
Yep, we are at our happiest when we are focused on the present moment, regardless of whether we are doing something we love or are stuck in traffic.
To take advantage of this we can learn to be present more often through the act of practising mindfulness.
In today’s episode we will look at a study of happiness, studies into mindfulness and the impact it has on our brains and of course how...2023-05-1621 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#013: Mini Series: Instant Stress ReliefWelcome to the first in my mini series where I will be diving into a specific tip or technique for 5-10 minutes.
I've shared the physiological sigh with you before. Today I will give you some more insights into why this technique works and what is happening in your body when you sigh. We will of course also practice this together.
Make sure you listen and pop this technique straight into your instant calm toolkit!
Want more tips like this?
Checkout my...2023-05-0907 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#012: Journaling: The most cost effective therapyTim Ferris has described journaling as the most cost effective therapy he’s found and let’s face it Tim has probably tried everything out there!
Today we are talking about the benefits of journaling, why journaling is relevant to burnout and most importantly I give you 5 ways to get started with journaling.
When I first started with journaling I worried I was doing it wrong. By the end of this episode you will be confident in using journaling as a powerful tool to support your wellbeing.
2023-05-0227 minBurnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#011 What you think matters because it impacts every cell in your bodyWelcome to this 2-part series on the bodymind connection We will be covering:
1: The mind influences the body.
2: The body influences the mind
This week is part 1 and we are starting with how the mind influences the body. We cover:
Examples and evidence of the mind changing the biology of the body.
What's happening at the subcellular level so you get to understand how thoughts translate into a physical change in our biology.
Some ideas of what you can do with this new knowledge2023-04-1832 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#010: The Road to Recovery: One Entrepreneur's Battle with Burnout and Addiction - with Shig HayreIn this episode I'm joined by Shig Hayre, Director, SP Bespoke.We discuss Shig's experience as a successful entrepreneur and millionaire running multiple businesses. Shig explains how his perfectionism and controlling approach in his businesses caused him to suffer burnout. He pushed onwards and found support and solace in the form of alcohol. With alcohol he found a way to quiet his racing mind. Alcohol allowed him to keep working away like a machine, avoiding the downtime and connection he really needed. However, with alcohol came poor-decision making and as he explains, his...2023-04-0425 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#009 Burnout Recovery with Psychotherapy, Breathwork and Superheroes! - with Sam RobinsonOn this week's episode I'm joined by Consultant psychotherapist Sam Robinson.Join us as we explore the stages of burnout, how we can spot it early and what Sam suggests as early interventions. To quote Sam: "Sometimes people are amazed by the small adjustment they can make and the massive impact it can have".Sam explains how burnout involves being in-our-head all the time and disconnected from our bodies and therefore why recovery involves a reconnection with the body. Sam shares how he enhances his psychotherapy sessions by walking in nature. We discuss how breathwork...2023-03-2135 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#008: Burnout Isn't Necessary - Adam James interviews HannahTo mark the renaming of the podcast we put Hannah in the spotlight as she is interviewed by her ex-colleague and friend, Adam James. Join us as we discuss the rationale for changing the name of the podcast from "Let's Talk About Stress" to "Burnout Isn't Necessary". We delve deeper into Hannah's own burnout experience, the prevalence and cost of burnout, who is susceptible to burnout, the world of management consulting and more.About Hannah Holden:Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. S...2023-03-0740 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#007: Stress: It's not just in your head - with Sheila Kenneally“So many roads lead back to cortisol” says Sheila Kenneally, Accredited Naturopath and Specialist in Energy, Metabolism and Hormones. Sheila’s talking about all the disparate symptoms that her clients present with that are influenced by their stress levels, or more specifically, their cortisol levels. We discuss issues including the following that are linked to stress: Weight gain, body composition and fat distribution Immune system suppression and therefore increased susceptibility to infections Fertility and sexual dysfunctions due to the production of cortisol being prioritised over the sex hormonesCortisol is essential for life, without it we...2023-02-2026 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#006: Unmasking the Path to Burnout: How to see the Warning Signs4 years before burnout a homeopath told me that she couldn't help me unless I reduced my work hours. I wasn't ready to hear her and couldn't see what was coming. I experienced a number of early warning signs that I was heading towards burnout but I had no idea. Today's episode is all about those early warning signs so you can spot it sooner than I did!Here's the link I promised to my Top Tips for Instant Calm: https://hannahholden.co.uk/instantcalmYou may also enjoy this vi...2023-02-0623 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#005: From Self-Destruct to Self-Worth, with Phil Stanley.On today's episode Phil Stanley describes his personal transformation from self-flagellation to self-care. Phil used to take a 10k run at 5am every morning before hitting the road for a day's work. He "ran on fumes", caffeine and adrenaline all day then binged all night.He looked great but the internal dialogue said "I can’t accept the way that I am so I need to destroy myself a little bit more"Then he met his coach and the transformation began. Now he says he "I know who I am, I know I’m worthy, I kn...2023-01-2327 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#004 Reduce Stress with Gratitude - with Anna StandoAnna Stando, creator of My Gratitude Challenge, joins me to discuss how gratitude can increase our ability to deal with stress. We talk about how we can use gratitude to create shifts in mindset and Anna offers up tips on how to start your own gratitude practice. And, as an extra bonus, we even fit in a conversation about the benefits of gratitude in the work place and what steps you can take to start a gratitude trend in your workplace!Here's how to find Anna:2023-01-0931 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#003 Setting Successful Goals & ResolutionsWhen you think about your goals and resolutions I want you to feel inspired!
Let's say goodbye to resolutions that lead to self-flagellation and failure.
In this episode I discuss the importance of understanding the underlying motivations for resolutions and how this is the key to success. I share stories from my life to illustrate the difference between success and failure. I also share tips on how to stick to resolutions.
This episode is part of a 3-pack solution I've created for you. To accompany this, there's a free Meditation & W...2023-01-0123 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#002: Effective ways to process stressIn today's episode Hannah describes what happens in the body when we experience stress. She discusses the most effective ways to process stress (or complete the stress cycle) and why these are so effective.
References quoted during this episode:
Nagoski, E. & A. (2020) Burnout: Solve Your Stress Cycle. London. Vermilion.
Download My Top Tips for Instant Calm:
https://hannahholden.co.uk/instantcalm
The Huberman Lab Podcast. You can access this podcast wherever you like to get your podcasts from.
2022-12-2620 min
Burnout Isn't Necessary: Stress and burnout alchemy - so you can feel yourself again#001: Why I want to talk about stress & burnoutWelcome to the first episode of Let's Talk About Stress (now renamed to Burnout Isn't Necessary).
In this episode I share my experience with burnout, which ultimately motivated me to specialise in this area and create this podcast. Together let's normalise conversations about stress and burnout.
Go here for the full transcript:
https://hannahholden.co.uk/001
About Hannah Holden:
Hannah Holden is an ex-Management Consultant, burnout survivor and burnout specialist. She helps consultants to...2022-12-1221 min
Women In STEM Career & ConfidenceInspiring Stories 018 - Dr Catherine Holden CLIENT STORYInspiring Stories 018 - Dr Catherine Holden In this episode, I’m joined by Dr Catherine Holden, Platform Lead in Automation Chemistry at Syngenta. When I first started coaching Catherine, as the main earner in her household with a young child she was feeling very anxious about making the right next choice in her career and found herself at a career crossroads. During this episode we discuss how she used the coaching tools to choose between a successful research fellowship and a senior scientist position at Syngenta. How coaching has had a profound impact no...2022-12-0637 min
The Good-Good Golf PodcastEp 112: Hannah Holden from National Club GolferHannah Holden is one of the small number of women who cover golf, her contributions ranging from in depth equipment reviews to opinion pieces on LIV Golf and the reaction to Linn Grant's win in the Scandinavian Mixed event last month. Hannah is young, thoughful, good at golf and a terrific guest on this week's show.
Links mentioned on this episode (courtesy of Adrian logue):
Hannah’s article about Linn Grant’s win in National Club Golfer
https://www.nationalclubgolfer.com/news/linn-grant-historic-golf-victory/
Sandy Jameson on Twitter
https://twitter.com/jamogolf
2022-07-081h 02
What Happened Here?Episode 2: CAP Park, PittsburghAt the crossroads of four major Pittsburgh streets, CAP Park connects a bustling downtown with the Hill District, a historically black community touched by stardom, injustice, and urban blight. CAP Park is less than a year old, but it already plays a part in so many stories: from art, music, and culture; to architecture and infrastructure; to systemic racism and failed urban renewal; and a figurative (and literal) circus.
Join me, Hannah Allman Kennedy, as we ask: "What Happened in CAP Park?"
...but first, "What is CAP Park?"
Sources used i...2022-05-2221 min
Magic In The RoomBirthright Living Legacy with Marquess Dennis Sr.Someone with an Ignitor Mindset is willing to take on any challenge and cares for the needs of others. In this episode of Magic in the Room, special guest Marquess Dennis Sr. tells his story of how working jobs that range from marketing to being a DJ, a stop in prison, and learning to commit to constant growth lead him to start Birthright Living Legacy, an organization that equips men to be part of their children’s lives. Marquess embodies Ignitor Mindset and is working to make the world better. Find Marquess and the organizations he...2022-02-081h 18
The Inspirit PodcastWhy We Need to Renew our Vows on a 'Bad' DayIn the first episode of 2022 and Season 2, I share my recent re-commitment to myself and how this has stemmed from the realization that I am willing to release any ideas about myself that are holding me back. I also realized that I would let go of my business or anything else I've created if it ceased to bring me joy or growth. I share thoughts on how re-commitment is a practice and often it is the toughest days when we most need to re-commit to honoring and loving ourselves. 2022-01-1118 minThe Inspirit PodcastAre You Alcohol Dubious and Sober Curious?If this episode speaks to you, chances are there is some part of you that is questioning the role alcohol plays in your life. Trust me, you are NOT alone! In this episode, I am joined by Chris Shatek, Alcohol-Free Coach. Chris shares his story of giving up alcohol and how he has used his journey to help others flip their fears, flip their FOMO, and leave alcohol behind. I also share bits of my journey with alcohol and how for me, removing alcohol from my life created the opening I needed to step deeper into my purpose. 2021-10-2958 minThe Inspirit PodcastHow Our Strength Can Hurt UsDo you think you might be strong to a fault? I work with a lot of men and the topic of vulnerability comes up quite a bit. In this episode, I share some of my own journey to learning to embrace vulnerability as a strength.2021-10-0822 minThe Inspirit PodcastWhy Would a Free Bird Run Back into the Cage?Are you looking to break free of a situation in your life, but the fear of the unknown scares you? Have you made your escape, yet somehow you find yourself wondering if you made the right choice? In this episode, I share my thoughts on why as humans we crave freedom, yet when we finally get it, we sometimes look back longingly at captivity. I also share ways to help you build safety in freedom to continue your path.2021-09-2424 minThe Inspirit PodcastWhat Your Boredom is Trying to Tell YouHave you ever found yourself in a boredom and depression loop? Do you feel bored and find yourself using vices to self-medicate? Your boredom may be a sign that your day-to-day is not serving you, but what else could it mean? In this episode, I share a counterintuitive solution to boredom and how you can use your boredom to cultivate your creativity and purpose. 2021-09-1727 minThe Inspirit PodcastHow to Pay Yourself FirstSo often we hop out of bed in the morning and immediately jump into meeting the needs of everyone around us. We 'pay' everyone else first and often that leaves us with an energy balance that is too low to have anything left for ourselves. In this episode, I talk high level about a few ways to begin to change this dynamic. By paying yourself first, you will build a foundation that will pave the way for more profound shifts in your life. 2021-09-1010 minThe Inspirit PodcastHow we Stay in Gridlock Wrestling with LifeSo often we keep ourselves stuck because we have created a lose-lose situation in our minds. Often these double binds are a psychological construct induced by fear. If you are trying to pursue your purpose path, you may notice that you create false either/or scenarios. To pursue big dreams, we must learn to elevate our thinking beyond the stories we tell ourselves. We must also recognize when it is time to 'surrender' to our current circumstances to achieve our larger vision.2021-09-0324 minThe Inspirit PodcastBig Shifts for Releasing Self-DoubtWe give away pieces of our power every day when we prioritize the need to explain, prove, be understood, or ask permission from others. Instead, we can focus on ways of developing our own knowledge to build greater confidence from within.2021-08-2714 minThe Inspirit PodcastHow to Groom Yourself for Purpose in Your LifeIn this episode, I talk about wellbeing as a foundation for purpose. For much of my life, I craved a bigger purpose, however, I was not yet the version of myself who was prepared and stable enough to take on an important mission. I believe we need to look at our life as a whole and leverage our desires to make small habit changes that can lead to profound shifts. When we begin to see our journey as part of our purpose, we can allow everything in our path to mold us more and more into our brilliance.2021-08-1323 minThe Inspirit PodcastHow Your Values & Purpose Go Together Like PB&JHave you heard people mention their values and wonder what they are even talking about? Terms mean nothing to us until we give them meaning. In this episode, I talk about how your true purpose in this world gets called home when you uncover your values and begin to make choices in your life that honor them. 2021-08-0621 minThe Inspirit PodcastThe Truth About What I Really Lost When I Left the MarinesIn this episode, I share what I lost (and found!) when I left the Marines. I share my journey from seeking significance externally to finding purpose from within, allowing me to live a more authentic and fulfilling life. 2021-08-0319 minThe Inspirit PodcastYour Suffering is an InvitationIn this very first episode, I share my experiences and thoughts around creating more presence in our lives. When we are hurting, we will fill that void with anything to avoid the unpleasant feeling, yet these fillers usually leave us feeling worse. Our suffering is an invitation to tune in, cultivate presence, and love ourselves MORE. What we are hiding from is what we need the most!2021-08-0115 min
Certified: Certiport Educator PodcastThe Importance of Entrepreneurship Education with Henry Mack, Kiara Slaton and James WilcoxWe hope you enjoy this discussion with three entrepreneurship experts. You’ll get to hear from Kiara Slaton who is the Entrepreneur Educator from Palm Beach Gardens Community High School, James Wilcox who is the Director of the University of Southern Mississippi Center for Economic and Entrepreneurship Education, and Henry Mack who is Chancellor of the Florida Department of Education. You can learn more about all these guests in their bios below. Please enjoy this episode as they discuss their experiences and expertise about teaching entrepreneurship. Kiara Slaton is a Doctoral Candidate and business Instructor, com...2021-07-1431 min
Lost Fore WordsEpisode 70 - Hannah Holden talks Women’s GolfThis week we were joined by National Club Golfer’s, Hannah Holden to discuss her introduction to golf, the challenges she faced as a junior golfer, the stigmas surrounding women’s golf, and what we as a society can do to change it. We talk about the need for better inclusion right through from junior to the professional game, and why the women’s game should have more of a spotlight.
2021-03-051h 26
Siena’s SportscastDiving Talk w/Hannah Hong and Emme PianfettiEmme and Hannah discuss with me how they got into diving, their experience at the state meet, and how swimming and diving are similar and different.2020-10-0632 min