Ep 237 - Dr. Heidi Hanna on the Rhythms of Resilience, Burnout Recovery, and the Real Science of Stress

In this episode of Paper Napkin Wisdom, I sit down with Dr. Heidi Hanna, a global expert in stress mastery, resilience training, and brain-based performance strategies. She’s a best-selling author, keynote speaker, and leadership coach who has worked with high-impact organizations like Google, Cisco, the PGA Tour, the U.S. Military, and countless executive teams around the world. She’s also someone who walks the walk—bringing vulnerability, wisdom, and science together in a powerful way that hits home. 

Heidi’s journey into understanding the human brain wasn’t just academic—it was personal. Struggling with anxiety from an early age, she was driven to understand what was really happening under the surface when stress took over. Her discoveries changed not only her life but the lives of thousands who’ve heard her speak, read her books, or engaged with her coaching. She believes—and proves—that resilience isn’t a trait, it’s a trainable rhythm. And in this episode, she invites us all to tune in. 

Her Paper Napkin Wisdom? It might be one of the most visually and emotionally resonant napkins we’ve featured yet: 

📝 “You can’t stop the waves, but you can learn to surf.” 

On the napkin, she sketched a sun rising over ocean waves—a symbol of hope, movement, and presence. It’s not just poetic—it’s deeply practical. Because let’s face it: life doesn’t stop. Business doesn’t stop. Leadership doesn’t stop. But the way we ride the waves of pressure, uncertainty, and change? That’s where everything shifts. 

Stress Is a Signal, Not a Symptom 

Heidi opens with a powerful reframe: stress isn’t the villain we’ve made it out to be. Instead, it’s a form of data—a signal pointing to something deeper. 

“Stress isn't the enemy. Chronic stress with no recovery is the problem.” 

The problem in today’s world isn’t that we’re stressed—it’s that we’re stuck in stress without giving ourselves time to reset. Heidi explains how the brain responds to pressure by activating protective responses. But without intentional recovery, those responses become destructive. Stress becomes toxic not because it exists—but because it persists. 

She reminds us that high performers aren’t defined by how much stress they can tolerate but by how well they manage the rhythm between pressure and pause. 

Resilience Isn’t Toughness—It’s Timing 

Heidi breaks down the neuroscience of resilience in a way that feels both hopeful and immediately useful. Surfing, she explains, is the perfect metaphor for how our brains are meant to function. Balance. Awareness. Presence. Timing. Those are the same skills that drive performance under pressure. 

“Resilience is a rhythm. It’s not a trait you have or don’t have. It’s something you train.” 

You don’t need to be born with “grit.” You just need to start creating recovery rituals and energy rhythms. Whether it’s mindfulness, breathwork, hydration, or movement—Heidi shows us how to create personal patterns that allow us to ride the waves instead of drowning in them. 

And that’s good news for entrepreneurs and leaders everywhere who are burning out under the myth that constant output equals success. 

Burnout Hides in Plain Sight 

This part of the conversation hit home. Heidi shares that burnout doesn’t always look like breakdown. Sometimes, it looks like achievement. Busyness. Even growth. 

“I was achieving everything I set out to do, but inside I was unraveling.” 

Sound familiar? 

In our hustle culture, exhaustion is often confused with excellence. But Heidi makes it clear: performance without recovery isn’t sustainable—it’s slow self-destruction. The body breaks down. The brain short-circuits. The relationships suffer. And we end up wondering why success feels so empty. 

What “Learning to Surf” Actually Looks Like 

One of the most powerful elements of this episode is Heidi’s ability to translate metaphor into action. Learning to surf stress isn’t just a mindset shift—it’s a set of repeatable behaviors. 

She suggests small, science-backed changes that can create lasting impact: 

• Starting meetings with a moment of mindfulness 

• Tracking your energy, not just your time 

• Identifying “micro-recovery rituals” that help regulate your nervous system 

• Tuning into music, movement, or breath as a way to reset the brain 

“You don’t need a full reset—just small consistent shifts that create space for recovery.” 

These aren’t “nice to haves.” For high performers, they’re essential. You can’t serve from an empty tank, and Heidi helps us fill it—one intentional habit at a time. 

Connection Is the Shortcut to Recovery 

Heidi also reminds us that resilience is relational. We’re not meant to do this alone. In fact, one of the most powerful ways to regulate stress is to help someone else. 

“One of the best ways to manage your own stress is to help someone else. Empathy regulates the nervous system.” 

That’s not just motivational—it’s science. When we support others, our own stress hormones lower, our heart rates balance, and our sense of purpose increases. In a time where burnout and disconnection are rampant, this might be the most important takeaway of all. 

5 Key Takeaways from Dr. Heidi Hanna 

1. Stress is not the enemy—chronic stress without recovery is. 🛠️ Take Action: Identify one recovery habit you can integrate into your day—even if it's just 60 seconds of deep breathing. 

2. Resilience isn’t fixed; it’s trained through rhythm and rituals. 🛠️ Take Action: Build a “resilience circuit” of 2-3 activities that help you reset—stretch, walk, breathe, hydrate. 

3. High performance requires high recovery. 🛠️ Take Action: Schedule 5-minute recovery windows between intense tasks or meetings. Protect them like appointments. 

4. Burnout often masquerades as success. 🛠️ Take Action: Journal honestly—am I performing or just pushing? What is this pace costing me emotionally? 

5. Helping others builds your own resilience. 🛠️ Take Action: Choose one person to support today. Send a message, offer a hand, share this episode with them. 

Focus. Align. Act. 

This episode isn’t just about surviving—it’s about learning to move with life instead of against it. Whether you’re an entrepreneur, executive, creative, or changemaker—Heidi’s message lands with clarity: 

You will always face waves. You get to choose whether you resist them or ride them. 

So here's your challenge: 🖊️ Grab a napkin, write your biggest insight, and share it using #PaperNapkinWisdom. Let the community learn from your waves. 

Because the truth is—you already have what it takes to ride them. You just have to start. 

Connect with Dr Heidi Hanna: 

https://heidihanna.com/ 

https://www.linkedin.com/in/heidihanna/