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,

• What stress actually is.

• What anxiety actually is.

• How your body and behavior respond to each.

• How to tell them apart in your own life.

• And most importantly, what you can do about them.

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.

Find Micah Murdock Here

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

Find Micah Murdock Here

To to find out more about how I can help your workplace 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.

Check out Micah Murdock here.



To to find out more about how I can help your workplace 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

Find The Watcher Video Here

Free Questions to get started on a Mindful Release

To to find out more about how I can help your workplace or work with me one on one, please see www.monatippets.com