134: Coping Versus Recovering
The Superwoman Code
Hey friends! After a little break, we're back with a conversation that could change how you think about stress and resilience. We’re diving into the crucial difference between coping with stress and genuinely recovering from it. Trust me, it’s more than just semantics — it’s about your long-term health and energy. Let's dive in! Key Takeaways In Today’s Episode: The Difference Between Coping and Recovery: We explore how coping strategies help you handle stress in the moment, while recovery strategies fully reset your body and mind. Both are important, but only recovery builds true...
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133: You're Not Supposed To Do It All
The Superwoman Code
Welcome to this week’s episode of the Superwoman Code, where we tackle the myth that threatens our well-being: the belief that we should and can do it all. In today’s episode, we dive deep into why embracing our limitations and focusing on what matters is not just freeing but essential for our health and happiness. I'm ripping the bandaid off over here friends! Key Takeaways In Today's Episode: The Myth of Doing It All: We explore the seductive, yet harmful, belief that success means excelling in every area of life. This myth leads to stress, anxiety, and ultimately, burnout....
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132: Building A Burnout-Proof Meal Plan
The Superwoman Code
Welcome to this week’s episode of the Superwoman Code, where we tackle the often overlooked yet crucial aspect of daily living: meal preparation. Today, we dive into strategies designed to minimize decision fatigue and transform meal prep from a chore into a more manageable, and potentially enjoyable, part of your routine. Key Takeaways In Today's Episode: Foundation of Meal Planning: Starting with proteins, the cornerstone of meal planning, we discuss the importance of preparing versatile proteins ahead of time. This approach saves significant time and energy, making the daily...
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131: Cultivating Curiosity (Happy Birthday Dr. Ash!)
The Superwoman Code
Welcome to this week’s episode of the Superwoman Code, where we journey through the transformative power of curiosity. Last week I turned 34 (!!) and as I celebrate another year of life and growth, I’m embracing the theme of "Cultivating Curiosity," inviting us all to view the world with wonder, ask questions, and remain open to life's vast array of answers. What a way to approach this new year... Key Takeaways In Today's Episode: Embracing Curiosity in Life’s Seasons: Reflecting on personal and universal experiences, we discuss the importance of being curious about the seasons of...
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130: Why Am I So Tired?
The Superwoman Code
Welcome to this week’s episode of the Superwoman Code, where we delve into the complexities of managing fatigue in our fast-paced lives. Today, we're exploring the intricate dance between our body's signals and our mental hurdles, understanding fatigue not just as a physical symptom but as a multifaceted experience that encompasses our mental and emotional states. Key Takeaways In Today's Episode: Understanding Fatigue: Fatigue transcends the physical; it's a blend of physical, mental, and emotional elements. Recognizing the root cause is crucial, yet challenging, due to the different types...
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129: The Power Of Lifting Others Up
The Superwoman Code
Welcome to this week’s episode of the Superwoman Code, where we explore effective strategies for navigating the complexities of life as a modern woman. Today, we're delving into a powerful concept: The Power of Lifting Others Up. This episode is a testament to the transformative impact of mutual support and encouragement in preventing burnout and fostering a fulfilling life. Key Takeaways In Today's Episode: The Importance of Connection: When burnout looms, our instinct might be to retreat. However, connecting with others and uplifting them is a pivotal strategy in not just aiding others but...
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128: Burnout Prevention Strategies For When You Can't Just *Quit*
The Superwoman Code
Welcome to this week’s episode of the Superwoman Code, where we explore practical strategies for overcoming life’s challenges and thriving. In today’s episode, we dive deep into managing burnout and discover how to navigate life more gracefully, even when it feels like you’re stuck in the muck of overwhelming responsibilities. Key Takeaways In Today's Episode: Recognizing Burnout: Understand that burnout stems from an unsustainable energy output, often driven by adrenaline. It’s important to acknowledge this state without aiming to halt all activities but rather to slow down and...
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127: Decreasing Holiday Burnout
The Superwoman Code
Welcome to this week’s episode of the Superwoman Code, where we dive into strategies for designing a life that works for you, not against you. Today, we're tackling a crucial topic as we approach the holiday season: Decreasing Holiday Burnout. Key Takeaways In Today's Episode: Blackout Dates: Borrowing from hotel chains, we implement blackout dates in our family calendar. These are days where we don't plan anything and allow ourselves to recover. We strategically plan these, especially during the holiday season, to ensure we have time to relax and recharge. Shared Responsibility in Gift...
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126: Creating Capacity To Build Energy
The Superwoman Code
What if I told you that you didn't have to feel exhausted at the end of the day? And that by engaging in simple, and quick, deposits throughout the day, you could increase your capacity to actually engage in the things that truly make a difference for you, your energy ... and your life? On today's episode of The Superwoman Code I'm going to walk you through how you can increase your capacity to build yourself back from burnout. If you like this episode, please help other people find us by leaving a review and sharing your thoughts on Social Media! I would love that...
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125: How to Develop a SHTF Plan (Burnout Support)
The Superwoman Code
A SHTF Plan is one of my favourite preventative measures for Burnout, because it is a plan that makes NO sense to anyone but you. The whole goal of it is to be activated when Shit Hits The Fan. This is literally a plan to decrease adrenaline, decrease decision making and increase capacity when you are in serious need. On today's episode I'm going to walk you through a few things I would suggest you include in the google doc that you send an email to someone who can support you in activating the plan. As I mention in this episode, I use a few spotify playlists as part of my...
info_outlineHey friends! After a little break, we're back with a conversation that could change how you think about stress and resilience. We’re diving into the crucial difference between coping with stress and genuinely recovering from it. Trust me, it’s more than just semantics — it’s about your long-term health and energy. Let's dive in!
Key Takeaways In Today’s Episode:
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The Difference Between Coping and Recovery: We explore how coping strategies help you handle stress in the moment, while recovery strategies fully reset your body and mind. Both are important, but only recovery builds true resilience.
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Coping Strategies: Deep breaths, quick walks, and venting to a friend are great for temporary relief. However, they don’t address the deeper wear and tear of chronic stress.
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The Science of Stress and Recovery: We break down what happens to your body when stress isn’t fully downregulated, leading to an accumulation of allostatic load. We also discuss how morning stress levels, like your cortisol awakening response, impact your recovery throughout the day.
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The Role of Sleep in Recovery: Sleep isn’t just rest — it’s your body’s prime time for repair and rejuvenation. We talk about setting up evening routines that promote better sleep quality and why bedtime procrastination is a real challenge for many of us.
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Engaging in Restorative Activities: From yoga and nature time to simply talking to your houseplants, we share how small restorative habits can make a big difference in bringing your cortisol levels down.
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Creating White Space: Why building mini transitions between work and home can help your body switch from stress mode to recovery mode, even if it’s just listening to a song or taking a short walk.
This Week’s Challenge: Think about how you can incorporate more recovery into your daily routine. Remember, short-term stress relief is great, but full recovery is what builds your resilience. Let’s make recovery a daily habit and take care of ourselves in the process.
Thanks for tuning in, and until next time, remember that real recovery is the key to managing stress. You've got this!
Papers Cited:
The role of acute stress recovery in emotional resilience
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