The body holds a lot of clues into how we feel
This is how you can understand what they are telling you
EXHALE COFFEE | Ridiculously healthy coffee that works well for me.
Use code FREETRIALSARAH to claim your free trial here
Over 80% of employees are at risk of burn out. Are you one of them?
My conversation with psychotherapist Sophie Scott was as emotional as it was insightful. As well as burn out, we delved into how to care for those we love who suffer with our mental health, co dependancy and relationships.
Sophie is a psychotherapist, author, and former founder of Balance Magazine. Her latest book, You're Not Alone In This, offers practical guidance for supporting loved ones while maintaining your own mental health. Her approach to therapy is integrative, combining insights from attachment theory, somatic work, and mindfulness.
This episode is packed with practical advice on burnout, boundaries, and balanced living - all particularly pertinent topics at this time of year.
About Sophie Scott: As a qualified integrative psychotherapist, Sophie works with individuals to help them better understand themselves. She also creates products and services that encourage people to make healthier life choices.
As founder and former Editor-in-Chief of BALANCE, the UK's award-winning wellness media brand, she championed innovation and accessibility across the industry and was passionate about bringing mental and physical wellbeing to the masses. Sophie has worked alongside A-list talent (Joe Wicks, Fearne Cotton, Deepak Chopra, Ricky Gervais) and formed partnerships with global brands (Pukka, Unilever, Nike etc).
You can connect with Sophie and explore her work here:
Website: https://www.sophiescott.co/
Instagram: @sophie.b.scott
My personal insights and take aways
Awareness is key
"Everything begins with awareness, as I'm sure you'll agree”
Reflection: Being aware of your emotional and physical state is the first step in preventing burnout. It’s important to notice when you start to feel depleted and to make a commitment to address it.Recognise Your Body's Signals
"The body holds a lot of clues into how we feel, so start to notice the sensations in your body."
Reflection: Symptoms could include loss of energy, irritability, brain fog, and not finding joy in activities you normally love. Techniques like breathwork can help regulate this.The Importance of Boundaries
"We need to be able to create boundaries and separation in order to support somebody else."
Reflection: Boundaries are essential for maintaining your own health and well-being while supporting others. Visualisation techniques, like imagining a protective ‘golden egg’, can help you with holding these boundaries.Compassion Fatigue
"Compassion fatigue can come about as a result of that, because I'm not boundaried."Reflection: Compassion fatigue occurs when you start to absorb the emotional burdens of others that you are supporting. It's important to recognise when you're feeling overwhelmed by someone else's struggles.
The Role of Self-Care
"Self-care makes you far less likely to burn out."
Reflection: Self-care is often misconstrued as being self-indulgent, but really it is a mindset focused on being kind to oneself. Treat yourself with the same compassion that one would offer to a friend in distress.Be Authentic
"If you're being authentic and it's not met, stand in your truth."Reflection: It takes courage to express your true self, especially in conversations. Whilst it may not always be met with a positive response from others, it will always be valuable.
Self-Compassion
"It’s free. Liking yourself is not a privilege."
Reflection: Practicing self-compassion is not a privilege but a necessity. It’s essential to treat yourself with kindness, especially during difficult times. Remember - compassion can be the cure, but that includes compassion for yourself too!Identify the Right Therapeutic Approach
“My view is it's best to seek out an integrative therapist because then they're not applying a singular solution or framework to your situation”
Reflection: Although there are various types of therapy available, finding an integrative therapist who considers multiple aspects of a person’s experience (past, present, future) can be beneficial.Communication Styles
"Sometimes just repeating back to somebody the last word that they've just said... makes them feel seen and heard."
Reflection: Healthy communication is vital in relationships - being mindful of techniques such as active listening and offering unconditional positive regard can help strengthen your connections.Personal Growth
“That's what living well and being well means: offering myself growth and transformation all the time."
Reflection: Life experiences, including trauma, can shape personal growth. They are embedded in the fabric of who you are. Acknowledging and integrating these experiences can lead to a more authentic life.
Cutting back on Caffeine?
Perhaps you’re trying to improve your sleep, reduce your anxiety levels or stabilise your energy levels throughout the day. There are multiple reasons you might choose to cut back on caffeine, but none of them mean that you have to sacrifice the great taste and warming comfort of your daily cup of joe.
Exhale Coffee offer a mountain water processed decaf which tastes delicious and offers similar health benefits to their regular version - so that includes potent antioxidant and anti-inflammatory effects as well as being great food for your gut microbiome
Give it a try yourself - you can get a FREE bag of Exhale Coffee by heading here. Let me know what you think!
Let us know what your big takeaways from this week’s show was in the comments below - will you be making a bit more space for some self-compassion this season?