Live & Lead With Heart

EP 273 Five Key Steps to Recover from Burnout in 2025

Hello everyone, and welcome back to the show! In this first episode of 2025, I shared my personal journey of overcoming burnout, a topic I've discussed extensively on this podcast. After celebrating my 40th birthday and spending quality time with my family, I felt it was important to revisit this subject, especially as I've recently reached the other side of burnout after a six-year struggle.I outlined the five most impactful steps that helped me heal from burnout, hoping they can serve as a guide for anyone currently experiencing it. Here are the key takeaways:Acceptance and Rest: Recognize that you're burned out and give yourself permission to stop pushing. This involves reducing physical, emotional, and mental stress and allowing yourself to rest and recover.Body Sensation Awareness: Learn to connect with your body's sensations as they are indicators of your emotional state. This can help you understand and address underlying issues contributing to burnout.HeartMath and Emotional Connection: Utilize HeartMath techniques to connect with positive emotions like love, appreciation, and compassion. This helps in achieving physiological coherence, which is crucial for healing.Making Time for Yourself: Dedicate time to connect with yourself, feel your emotions, and reflect. This can be through a morning or evening routine, ensuring you have space to process and heal.Somatic Movement: Engage in somatic movement practices to release stored trauma and stress from your body. This can be particularly effective in the final stages of healing.I also emphasized the importance of seeking support, whether from a therapist, coach, or understanding friend, and the need to break free from guilt and shame associated with burnout.For those interested, I mentioned a guide I created to help connect with oneself and start the healing process, which will be available in the show notes. Additionally, I am available for coaching and support if needed.Remember, healing from burnout is possible, and it requires intentional changes and support. Don't suffer in silence; reach out and take the first step towards a rejuvenated life. Thank you for listening, and I look forward to connecting with you in the next episode.Reach out to me with any questions or just to chat dralex@emeregentwomencoaching.comDownload The Flourishing Handbook (originally made for chiropractors, but appplies to everyone): https://drive.google.com/file/d/1kKjGpjuG-4JQUN7eeSTgbFCc57J-ZNTs/view?usp=drive_link

EP 272 Heartfelt Healing: Writing, Trauma, and Transformation With Catherine Brooks

In this episode, we welcome Catherine Brooks, a professor emeritus from the University of Fairbanks, Alaska, and author of the new book "Sirens." Dr. Alex and Catherine discuss her journey of writing the book, reflecting on how it has served as a healing process and a way to follow her heart. Catherine shares insights about the challenges of finding time to write and the importance of carving out space for creativity. This heartfelt conversation delves into the significance of living authentically and the transformative power of storytelling. Join us to explore Catherine's experiences and the inspiration behind her latest work.Timestamps[00:01:15] Following your heart in writing.[00:08:21] Writing as a healing tool.[00:12:26] Healing through writing.[00:17:08] Trauma and support systems.[00:20:19] Emotional suppression and its impact.[00:26:06] Painful past experiences and healing.[00:30:38] Diet soda addiction awareness.[00:38:37] What happened to you?[00:40:45] Following the call of sirens.[00:45:32] Trauma and alternative healing avenues.To connect with Catherine visit www.catherinebrooksalaska.comOrder your copy of Sirens here.Follow Catherine on social channels: @catherinebrooksalaskaTo connect with Dr. Alex visit www.emergenthumans.co or email dralex@emergenthumans.co

Ep 271 Intelligent Energy Management: The Key to Thriving in a Fast-Paced World with Sanja Ralevic

In this episode of the podcast, host Dr. Alex welcomes Sanja Ralevic, a mental resilience mentor and advocate for emotional intelligence and resilience in the corporate world. Sonja shares her unique perspective on navigating the complexities of business while emphasizing the importance of emotional self-regulation and intelligent personal energy management for sustainable success. They discuss the challenges of burnout, the need for a shift in traditional leadership styles, and how positive organizational development can foster a more inclusive and effective approach to leadership. Tune in to gain valuable insights that can help you thrive in today's fast-paced business landscape.Timestamps[00:02:04] Burnout recovery journey.[00:06:39] Emotional self-regulation for leaders.[00:09:30] Sustainable self-care practices.[00:12:16] Self-worth and energy management.[00:19:31] Energy drainers and chargers.[00:23:13] Intelligent energy management.[00:27:40] Resilience and sustainability in fitness.[00:30:27] Heart-focused breathing technique.[00:38:30] Living life for oneself.[00:43:10] Boundaries and self-empowerment.Sanja is the founder of HeartVista Performance, a mentor at Foresight and runs multiple resilience coaching programs for entrepreneurs and executives. As a trained biofeedback practitioner, Sanja combines technology and evidence-based practices, offering practical and actionable tools for achieving mental resilience and maximized performance.Connect with her by visiting www.heartvistaperformance.com

EP 270 From Lip Service to Heartfelt: Practicing Genuine Gratitude Daily

In this episode, we reflect on the theme of gratitude following Thanksgiving in the U.S. Dr. Alex shares personal insights about the varying perspectives on gratitude, particularly from her step-sons aged 19 to 22, who seem to approach the concept with skepticism. She emphasizes the tendency for gratitude to become superficial, often reduced to mere phrases without genuine emotional connection. Drawing from her studies in a master's program in positive psychology, she highlights the significance of deeper emotional experiences, with a focus on self-compassion and its physiological benefits. Join us as we explore the true essence of gratitude and its impact on our lives.Timestamps[00:01:26] The health benefits of gratitude.[00:05:24] Toxic positivity and gratitude.[00:09:40] Gratitude and meaningful connections.[00:12:32] Overcoming burnout conversation.To connect with Dr. Alex send an email to dralex@emergenthumans.co

EP 269 Rooted in Worth: Rewriting Our Conditional Worth Stories With Paulina Równy

In this episode, I had the pleasure of welcoming my dear friend Paulina Równy, a burnout coach originally from Poland, now living in Edinburgh. We shared our personal journeys of healing and self-discovery, particularly focusing on the theme of rewriting our stories of worthiness.Paulina opened up about her experience with burnout in the corporate world and how she took a year off to reflect and develop her practice. During this time, she faced significant identity challenges, which led to our collaboration on a program called "Rooted in Worth." This program aims to help individuals navigate their own struggles with self-worth and identity, drawing from our shared experiences and insights.We discussed the impact of familial relationships, particularly the dynamics with our mothers, and how these relationships shaped our perceptions of worthiness. Paulina shared her realization about the disempowering nature of being labeled as "lucky," while I reflected on my own experiences of being a peacekeeper in my family.Throughout our conversation, we emphasized the importance of acknowledging and embracing our emotions, rather than running from them. We also introduced the concept of our program, which is designed to guide participants through a journey of self-exploration and empowerment, using the metaphor of a tree to illustrate the layers of worthiness we will uncover together.As we prepare to launch "Rooted in Worth" in January, we invite listeners to join us for introductory sessions to learn more about the program and how it can support their personal growth. This episode is a heartfelt exploration of our journeys and the transformative power of understanding our worth.Get Updates on the Launch of Rooted In Worth and upcoming introductions: www.emergenthumans.co/rootedReach out with questions or comments:Dr. Alex: dralex@emergenthumans.coPaulina: elephantsheartltd@gmail.com