Ending Physician Overwhelm

Send us a textWelcome to another edition of Ending Physician Overwhelm - this time recorded from the car because life happens, and we roll with it.The Question That Changes EverythingWhen we talk about cutting back on work or reducing FTE, we often focus on what we want less of. But here's what we miss: What do we actually want MORE of?This episode dives deep into a conversation I had with a coaching client who was looking to reconfigure her work schedule. We weren't just trying to work less for the sake of working less - we were being intentional about creating space for what truly matters.The Laundry Trap (And Why We're Not Cutting FTE for More Chores)Let's be crystal clear: We are not cutting our physician FTE in order to do more laundry.Yes, those piles of laundry create distress. Yes, the house needs attention. But if you find yourself cutting hours only to spend that precious time doing tasks that breed resentment and frustration, you've missed the point entirely.Three Areas Where You Need to Ask This Question1. At Work: What Professional Boundaries Have Shifted?That evening clinic you agreed to when you first started? The complex procedures you took on to save patients a referral? The schedule flexibility you once had that no longer serves your current life phase?Just because you were willing to do something before doesn't mean you're wrong to say no now.Your life has changed. Maybe you have aging parents, young children, or different priorities. There's nothing wrong with recognizing that what worked then doesn't work now.2. At Home: Where Are You Trading Time for the Wrong Things?If you have more money than time available, why are you still doing your own laundry, cleaning, and yard work?Your kids and partner need to learn life skills anyway. Get the humans in your house contributing, or pay someone else to handle what doesn't bring you joy.3. In Relationships: What Are You No Longer Willing to Tolerate?This applies everywhere - with patients, family, colleagues, and friends. Maybe you used to let visits run long, take on cases outside your expertise, or accommodate behaviors that drain your energy.You get to change your mind about what you'll accept.The Permission You've Been Waiting ForYou don't need to justify why something that was okay before isn't okay now. Evidence changes. Life circumstances change. Sometimes you just wake up and realize you need better boundaries because you're drowning.All of these reasons are valid.Your Action StepsGet clear on your values and goals - What do you actually want more of in your life?Identify your non-negotiables - What are you willing to be flexible on, and what absolutely isn't up for discussion?Practice the uncomfortable conversations - Whether it's asking for schedule changes at work or setting boundaries at home.Remember: Boundaries aren't selfish - They're necessary for sustainability and showing u Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textThe Wearable Device That Could Change Everything for PhysiciansWhat if there was a way to get objective, real-time data about how your lifestyle choices are actually affecting your health? Not just a random cortisol test that tells you nothing actionable, but continuous monitoring that could force you to confront the truth about how you're treating your body?In this special car edition episode, we dive into my million-dollar idea: a continuous cortisol monitor that could revolutionize how physicians approach self-care.What We Talk AboutWhy random cortisol tests are basically useless (and what question I always ask patients who request them)How a continuous cortisol monitor could provide the objective data your scientist brain needs to finally prioritize self-careThe institutionalized sacrifice of women physicians—and why the system profits from your overwork without compensating youWhy the self-care strategies that worked at 24 won't work at 44 (and what you need to do differently)The uncomfortable truth about why you've been conditioned to ignore your body's needsThe Million Dollar QuestionIf you could see in real-time how your cortisol levels spike when you're running on four hours of sleep, grabbing donuts from the break room, and charting until midnight—what would you do with that data?More importantly: What will you do right now, without that monitor, knowing that your current patterns are harming your health?Your HomeworkPut on your imaginary continuous cortisol monitor this week. What would it be showing you? If you were tasked with reducing those levels, what one change would you make first?Remember: You can't continue to sacrifice your health for a system that profits from your overwork. The future of healthcare depends on you figuring out how to set limits so you can stay in the game without breaking yourself.Key TakeawayBeing a woman physician doesn't have to be bad for your health—but only if you stop living into that narrative and start making choices that honor the fact that your body at this stage of life needs different care than it did 20 years ago.This week, choose self-compassion over self-sacrifice. Your patients, your family, and your future self will thank you.Let's ConnectNeed more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-callConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textFinding Your Path to Alignment: The Antidote to Physician BurnoutAre you feeling stuck in a perpetual slog, wondering where your passion for medicine went? You're not alone, and there's a powerful principle that can help guide you back to a place of purpose and energy.In this episode, we explore the concept of alignment—a state of living and making decisions that honors your core values, leverages your unique gifts, and energizes you through your passions and interests.What You'll LearnAlignment acts as a powerful antidote to burnout (and the research showing you only need 20% of your time in alignment to see benefits)How to recognize when you're out of alignment and what to do about itThe critical importance of tuning into your thoughts and feelings to find your way backBoundaries are essential tools for maintaining alignment in both your professional and personal lifeKey TakeawaysWhen you're in alignment, you're like a car with properly aligned tires—moving forward smoothly and efficiently, even when the road gets bumpy. But when you're out of alignment, every mile feels like a struggle against resistance.The good news? Research suggests that spending just 20% of your time using your gifts and talents in areas aligned with your passions can significantly protect against burnout.Remember: It's not your fault if perfectionism and people-pleasing have brought you to a place of burnout in our broken healthcare system. AND you have the power to tune into your thoughts and begin changing them to feel better. Both things can be true simultaneously.Your homework: Start noticing where you feel energized in your work and where you feel drained. This awareness is the first step toward finding your alignment and creating the medical career you truly want.Next week, we'll continue our journey toward ending physician overwhelm together. Until then, remember that you deserve to practice medicine in a way that honors who you are.Let's ConnectNeed more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-callConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textRules? Who Me?Hello my friends! Today we're diving into those self-imposed rules that might be governing your life and keeping you stuck in patterns of overwhelm. From the seemingly trivial (must shave legs before wearing shorts) to the deeply consequential (always putting yourself last), these internalized rules often lead us to burnout, exhaustion, and disconnection from what truly matters.Key TakeawaysIdentifying Your Rules: Pay attention to thoughts that contain command language like "I can't," "I must," or "I should." These often signal an internalized rule that may not be serving you.Questioning Who Benefits: Many of the rules we live by primarily serve others at our expense. The medical culture of "patient first" can easily morph into "I always come last," creating an unsustainable path to burnout.Imagining Life Without the Rule: Who would you be without this constraint? Often, letting go of rigid rules leads to better boundaries, improved self-care, and a sustainable medical practice.Three Steps to Use NowFind Your Rules: Notice when you think "I can't," "I must," or "I should" - these indicate potential rules governing your choices.Ask Who the Rule Serves: Is this rule primarily benefiting you, or is it serving others at your expense?Envision Yourself Without the Rule: How would your life change if you let this rule go? Would you be happier, healthier, or more balanced?Who Cares? You Do!When we live bound by rigid, internalized rules, we create the perfect environment for burnout to thrive. By questioning and releasing rules that don't serve us, we create space for sustainable medical practice and a more balanced life.Let's ConnectNeed more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-callConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textEver find yourself busy all day yet feeling like you've accomplished nothing? You're not alone. As physicians, we face an overwhelming number of interruptions in our day - many of which didn't exist even a few years ago.What You'll Learn:Why constant interruptions are destroying your focus and productivityHow to set clear, kind boundaries with staff and colleaguesWhy multitasking is actually procrastination in disguisePractical strategies to handle both external interruptions and internal distractionsThe Interruption ProblemWe're bombarded with distractions that our brains aren't designed to handle - from Epic messages popping up during patient visits to constant texts and emails. These interruptions don't just slow us down; they can make patient care unsafe.When someone interrupts you with a non-urgent question:Don't respond immediatelyUse clear, kind language: "I can't answer that right now. Please refer to the clinic policy."Remember that each time you allow an interruption, you teach people it's okay to interrupt youSetting BoundariesYou can take control by:Teaching others when you'll respond (not immediately!)Setting specific times to check messages and emailCommunicating clear windows when staff can bring questions to you (e.g., "between 12-12:30 when I'm done with morning patients")Handling Internal DistractionsWhen you feel bored, frustrated, or low energy during your workday, you likely seek distractions (checking email, social media, grabbing unnecessary snacks). Instead:Recognize these feelings as normalTake quick, intentional breaks that serve you (deep breathing, jumping jacks, brief colleague interaction)Choose the "uphill" task (finishing notes now) over the "downhill" task (checking email)Remember: Finishing a note immediately after seeing a patient takes minutes, while coming back to it days later can take 10-15 minutes. Those small choices add up to major time savings.Take Action NowYou are not lazy or broken for struggling with focus. Our human brains seek dopamine and relief from discomfort. But by making different choices about how you handle interruptions and distractions, you can regain control of your day and finally feel accomplished when you leave work."I will not be stopped by interruptions anymore outside of medical emergencies. I will not let my brain get disrupted. I will not blame myself or say unkind words to myself. I will just choose to make some different decisions." Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textToday we talk about the negative internal dialogue that plays in our heads and how it impacts our wellbeing and performance. This episode explores:How negative self-talk becomes our default "soundtrack" - especially during challenging momentsWhy our brains are naturally wired for negativity (an evolutionary safety mechanism)How high-achieving professionals often internalize harsh critical voices from teachers, coaches, or mentorsThe emotional toll this negativity takes on us and how it affects our actionsWe discuss insights from Jon Acuff's book "Soundtracks" and provide practical strategies to transform our internal dialogue:Filter your thoughts through three questions:Is it true?Is it helpful?Is it kind?Understand that negative thoughts aren't something we can just switch off - they're more like a volume dial we can turn downTechniques for reducing negative thoughts:Naming or personifying the negative voiceUsing grounding techniques to bring yourself to the present momentCreating replacement thoughts or affirmations to reprogram your thinkingI want to emphasize that changing jobs or circumstances won't automatically fix negative thought patterns; we need to actively work on them. By reducing this negative mental chatter, you gain greater mental flexibility, emotional resilience, and the ability to advocate for ourselves.Join our challenge and practice rewiring your brain with more helpful thoughts. Like now…Don't forget to rate, review, and share this episode with someone who might benefit from addressing their negative self-talk!Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-callConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textToday we're talking about energy management and why it's our responsibility to manage our own energy levels.Key Points:Two of my physician clients shared calling out sick as weekly wins in coaching sessions – highlighting how we're trained to always put patient care first, often at our own expenseEnergy management is each of our personal responsibility, and no one else can see our energy levels or tank sizeOur energy tanks change throughout life stages (residency vs. parenting young children vs. empty nesting)Medicine falsely pretends we all have the same energy capacityWhen we choose to take a sick day when truly needed, we help change the unhealthy culture of medicineNotable Quotes from Today's Episode:"We are trained to put ourselves last, always. We are trained to work through, push through, ignore our bodies, ignore anything that we're feeling or experiencing... in order to put patient care first.""No one can see the energy that we do or don't have. They can't see how big the tank is, they can't see how big the spigot is that's draining.""Who we are and what we do matters. It matters and it makes a difference. We're going to figure out a way that we can do this and manage our energy in a sustainable way."Practical Advice for All of Us:Let's assess our current life stage and energy capacity realisticallyWe need to recognize when our tanks are depleted and take necessary breaksWe should set proactive boundaries with our teams about our limitationsWe might need to consider whether our practice environments match our energy stylesRemember that chronically pushing through low energy is unsustainable for all of usFinal Thoughts:Finding alignment between patient care and self-care isn't mutually exclusive. By being responsible stewards of our own energy, we can create sustainable pathways to continue practicing medicine effectively while honoring our human needs.Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-callConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textToday we talk about the concept of "unsubscribing" – not just from email newsletters, but from the thoughts, beliefs, and habits that no longer serve us as physicians.Episode Highlights:We celebrate 3 years of "Ending Physician Overwhelm" (launched March 2022)Unsubscribe from harmful ideas and beliefs:The belief that we should be able to function in a broken healthcare system without supportThe notion that we must respond to every patient message in extensive detailThe idea that asking for help makes us "difficult" or "not a team player"Unsubscribe from complexity:Let go of complex solutions when simple ones would work betterStop believing that you must figure out everything on your ownRecognize when to delegate or refer instead of overcomplicating your workloadUnsubscribe from habits that don't serve you:Professional habits like doing tasks below your license levelPersonal habits that neglect your wellbeing (poor sleep, inadequate exercise)The pattern of putting yourself last while caring for everyone elseRemember: You deserve a sustainable, fulfilling life with meaningful work AND connection to the people you love outside of medicine.Resources Mentioned:"Atomic Habits" by James Clear"Tiny Habits" by BJ Fogg"Smarter Living" (book mentioned from library)Did you enjoy this episode? Please leave a rating and review to help others find us, and share with a colleague who might benefit!Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-callConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textThis week, we talk about the significant changes happening in medicine that aren't likely to reverse, and how we as physicians need to adapt to navigate these shifts effectively.Episode Highlights:The Reality of Job Insecurity in MedicineStories of experienced physicians being let go with little warningHow healthcare organizations are prioritizing budget over experience and loyaltyWhy the long-term stability we once expected in medical careers is no longer guaranteedHistorical Context vs. Current RealityHow the medical career path has transformed from the days of physicians staying in one practice for decadesWhy the expectations we entered medicine with may no longer align with today's realitiesThe additional challenges facing physician parents and those without stay-at-home partnersThree Key Strategies for Navigating Change:Believe in the value of your expertise, skills, and experienceSeparating your worth from organizational decisionsRecognizing that being let go reflects budget priorities, not your valueProtecting yourself from undervaluing your contributionsEmbrace technology and delegationLearning to use AI and other tools effectively, not just efficientlyThe importance of delegating tasks that don't require physician expertiseFinding the balance between oversight and offloading workBe your own advocate and believe what the system shows youSetting clear boundaries about what's acceptableRecognizing patterns of broken promises and unsupported policiesMaking decisions based on how organizations actually behave, not what they sayKey Takeaways:Where do YOU need to adapt to the changing medical landscape?Recognize that career stability looks different now than it did for previous generationsConsider creative practice models (micro-practices, cash pay, part-time arrangements)Break away from the expectation of staying in one place "forever"Set aside time to think strategically about your career path and prioritiesConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textIn this episode, we explore the neurotransmitters that make up the acronym DOSE - Dopamine, Oxytocin, Serotonin, and Epinephrine - and how they affect our daily lives and well-being.Episode Highlights:Dopamine: The Pleasure & Reward NeurotransmitterEvolved to reinforce behaviors that help us survive as individuals and as a speciesModern hijacking through engineered experiences (processed foods, social media, alcohol)The importance of finding healthier sources of dopamine throughout your dayOxytocin: The Connection HormoneCreates bonds between humans that enable our species to thriveMany physicians are likely running low on this "love hormone"Simple ways to increase oxytocin through meaningful connectionSerotonin: The Mood & Wellbeing NeurotransmitterThe mind-gut connection and how our diet affects serotonin productionWhy physicians often end up on SSRIs and whether better self-care could reduce this needImportance of prioritizing sleep, sunlight, exercise, and proper nutritionEpinephrine/Endorphins: The Energy & Excitement ChemicalNot just about fight-or-flight responses but also positive excitementHow many of us over-rely on caffeine for our energy needsBetter sources: exercise, healthy intimacy, adventure, and novel experiencesKey Takeaways:Where do YOU need to adjust your DOSE?Where are you currently getting these neurotransmitters in your life?Are these sources aligned with your health and life goals?What small, intentional changes can you make to create a more balanced neurochemical experience?Resources Mentioned:Email me at megan@healthierforgood.comNote: This episode discusses food and alcohol consumption, which may be triggering for some listeners with histories of disordered eating or addiction.Connect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textI explore how to find and create meaning in both our professional and personal lives, especially when facing burnout and challenges in medicine.Episode HighlightsMedicine was never meant to be easy, but the additional challenges we face today make self-care more important than everWhen experiencing burnout, we often lose our sense of meaning and purpose in workCreating meaning is a challenge of adulthood that requires intentional effortThe gap between what we imagined about being a physician and the reality of practice todayKey TakeawaysIdentify where you find meaning in your workWhat specific aspects of your job bring you satisfaction?What emotions do you experience during meaningful moments?How can you amplify these experiences in your practice?Expand your search for meaning beyond workWe are more than our professional identitiesFind sources of meaning in your role as a parent, homeowner, or other aspects of lifeTake time to appreciate what you've already accomplishedUse meaning as fuel for resilienceClarity about what matters helps establish better boundariesWhen you know where meaning lies, you can more efficiently handle the less enjoyable tasksMeaning gives you strength to cope with stresses and challengesFinal ThoughtsGetting clear on where you find meaning and joy helps you notice these experiences more often and actively seek them out. When you use your gifts and talents in work that feels meaningful, you become a better human and bring amazing things into the world.Take time to reflect on what truly matters to you. Journal about where you find meaning, what these experiences feel like in your body, and how you might create more of these moments in your life. This work is essential for navigating the challenges ahead.Want More?If you're feeling stuck in default thinking patterns and ready for something different, let's talk! Reach out to schedule a time to chat about how we can work together to change those old thought patterns that keep you feeling burned out and exhausted. Schedule a time for us to chat here: https://calendly.com/healthierforgood/coaching-discovery-callThis is powerful work that can transform how you experience life - both in and out of medicine.Let's Stay Connected:This work is challenging, but it's worth it. If you're ready to explore how you can reclaim your energy and redefine your path in medicine, I'd love to help.

Send us a textEver have a moment where you suddenly realize you've slipped back into old thought patterns? In this episode, we dive into what happens when those default ways of thinking return - and how to move past them without getting stuck.When Old Thought Patterns Come KnockingAfter my emergency surgery for a perforated IUD (yes, really!), I found myself sliding back into victim mode thinking - feeling angry about missing work, frustrated about not having sick leave, and generally falling into old patterns of negativity and blame.Sound familiar? These default thought patterns don't just magically disappear, even when we've made significant progress. They can return during times of stress, fatigue, or when we're facing situations that trigger old memories.The good news? We don't have to stay stuck there! Here's how to notice and move beyond those default thoughts:Three Steps to Break Free from Default ThinkingNotice without judgment When those old thought patterns appear, simply acknowledge them: "There are those thoughts again. I notice my brain is telling me I should feel angry/powerless/overwhelmed here." Sometimes we notice the thoughts directly, but often we catch the emotions first - that familiar feeling of being drained, resentful, or stuck can be your first clue.Recognize the discrepancy This is where the magic happens! Take a moment to notice the gap between your default thinking and who you are now. "This doesn't feel like me anymore. This isn't how I typically think these days." This recognition helps us see how far we've come and prevents us from believing we've lost all our progress.Be kind as you let go Instead of, "I can't believe I'm thinking this way again! What's wrong with me?" try "Yes, these are thoughts I've had before. This is an old pattern. We don't do that anymore, and it's completely normal these thoughts showed up during a stressful time." Kindness works better than judgment every time!Changing Thoughts vs. Changing CircumstancesHere's a truth bomb: If you keep the same thoughts but change your circumstances (like leaving medicine to become a barista or work on a beach), you'll have the same emotional experience - just in a different place.That doesn't mean we should never change circumstances! But if we want to feel different, we need to think differently. The good news is we can practice new thought patterns regardless of our situation.Remember ThisWe're all on a journey. The place you are now is further along than where you were last year, five years ago, or ten years ago. When we intentionally work on our thought patterns, we're building the foundation for the next version of ourselves.Those people you admire who seem to have it all figured out? They've faced challenges too - they've just made different decisions about how to navigate them. And you can do the same.Want More?Reach out to schedule a time to chat about how we can work together to change those old thought patterns that keep you feeling burned out and exhausted. Schedule a chat here: Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textIn today's episode, I share a personal medical experience that taught me lessons about self-advocacy, trusting intuition, and seeking help - lessons that apply both personally and professionally in medical practice.Episode HighlightsMy recent experience with an IUD placement that resulted in a perforation of my uterus, requiring laparoscopic surgeryThe importance of honoring your initial decisions about your medical care and advocating for your preferencesWhy listening to your body's signals (especially gut sensations) is critical - they often indicate something is wrongHow we as physicians (especially women) are conditioned to delay seeking help and downplay our own medical needsKey TakeawaysHonor your decisions and advocate for yourselfWhen you've made a decision about your care, follow throughDon't hesitate to clearly ask for what you needIt's okay to be "that person" when it comes to your healthListen when your gut speaks (literally and figuratively)Our gut is highly innervated and sensitive to abnormal situationsPersistent unusual sensations are your body's warning signsThe gut-brain connection is powerful - stress, anxiety, and depression all affect gut functionChronic symptoms like reflux, constipation, or IBS can be flags that something needs attentionBe willing to get help soonerDon't wait until problems become severe to seek careWe often delay our own care to avoid inconveniencing othersChallenge the "comparative suffering" mindset that says your problems aren't bad enough to deserve attentionSet boundaries about what you are and aren't willing to do without proper supportFor Healthcare ProvidersHealthcare systems increasingly pressure us to do more with less supportWhen we don't insist on adequate help, there's no incentive for systems to fix the problemWomen physicians often receive less consistent support staff than male colleaguesRecognize that our medical training has conditioned us to ignore our own needsWe deserve support, both professionally and personallyFinal ThoughtsWe are all works in progress. Taking care of ourselves isn't selfish - it's necessary. We must let go of the belief that we must suffer a certain amount before deserving help, and instead acknowledge that we are worthy of support.Let's Stay Connected:This work is challenging, but it's worth it. If you're ready to explore how you can reclaim your energy and redefine your path in medicine, I'd love to help.

Send us a textFresh off our exciting kickoff for the second round of Unbound, we're diving into something that affects nearly every physician - why we struggle to work less, even when we desperately want to. Let's explore the mindsets keeping us stuck in overwork mode!The Hidden Beliefs Blocking Our PathHave you ever had a free day suddenly open up in your schedule? Instead of treating it as actual free time, chances are you immediately filled it with tasks from your never-ending to-do list. This isn't random - it's a pattern revealing deeper beliefs about how we're "supposed" to work.In this episode, we explore three key mindsets that keep us trapped in overwork:"If I work less, someone else has to work more" We've been conditioned to believe there's no one else who can help us. After hearing "we don't have staff to cover that" over and over, we internalize this idea so deeply it follows us everywhere - even into settings where we're the boss! This mindset keeps us doing tasks others could handle because we're stuck thinking no one else can (or will) do them correctly."Tools and technology can't replace what I do" Many of us resist using tools (like AI, EMR features, or other technologies) that could lighten our load. We get comfortable with our current methods and hesitate to learn new approaches - even when they might ultimately save us time and energy! While it's reasonable to question if new tools are safe and effective, our resistance often comes from that deeper belief that our work should be difficult."I can't ask recipients of my help to do more" This shows up with patients who want us to do everything for them, friends texting us photos of rashes, and family members who could handle their own tasks. When we constantly swoop in as the capable problem-solver, we not only drain ourselves but also prevent others from developing their own skills and independence.Making the ShiftWhen we find opportunities to work less, the key is not filling that time with more work! Instead, we need intentional rest, exercise, quality time with loved ones, or activities that nourish us. Otherwise, we'll stay stuck in the same exhausting cycle.The hardest part? Setting boundaries with people we care about. Saying no to a friend's text about a rash or asking family members to handle their own chores can feel incredibly uncomfortable. But these skills are learnable, and they're essential for creating the life we want outside of medicine.Join Us!If you're a woman physician looking for community, structure, and accountability to make these changes, there may still be spots available in our current Unbound cohort! Reach out to megan@healthierforgood.com to learn more. I Learn more about Unbound: Women Physicians Reclaiming Their LivesIf you are a women physician who is tired of trying to pour from an empty cup all-day, every-day, join us. I'll show you how we start to unlearn the habits of people-pleasing, perfectionism and our fear of boundaries. Join us! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textLife in medicine is intense right now, especially in early 2025. In this episode, we're diving into six essential elements that can help us not just survive, but thrive during challenging times. Whether you're looking to join our Unbound physician community or just trying to figure out how to make medicine work better in your life, these are game-changers.The Big Six (Yes, They Really Matter!)Community When things go sideways (like that wild HR story we share in this episode), having people who get it makes all the difference. Sometimes only another doctor understands why that "simple work issue" feels like a punch to the gut. Having folks who truly get it isn't just nice - it's necessary.Compassion Time to stop beating ourselves up! Taking a sick day, not answering all 40 questions in a 15-minute visit, or setting a boundary doesn't make us bad doctors. What if we treated ourselves with the same compassion we show our patients?Safety We need spaces where we can say "I'm struggling" or "I don't know" without fear. Where we can share those thoughts that would make non-medical friends gasp but make our colleagues nod in understanding. That psychological safety? It's pure gold.Structure Okay, not the sexiest word, but hear me out! Even as smart, capable physicians, we need a game plan for making changes stick. It's like having a GPS for getting from "I should really start setting boundaries" to "Look at me leaving on time!"Accountability Isn't it wild how we're incredibly accountable to everyone else but struggle to keep promises to ourselves? Whether it's finally getting home for dinner or not charting until midnight, having someone in our corner makes a huge difference.Reflection Not the "om" kind (unless that's your thing!) - but taking honest looks at our progress. Instead of focusing on how far we still have to go, what if we celebrated how far we've come? Game-changing perspective shift right there.Why This Matters NowThese aren't just nice ideas - they're your toolkit for:Finding joy in medicine againCreating a life that doesn't revolve around your inboxBuilding the career you actually wantTaking care of yourself (for real this time!)Want to Dive Deeper?Grab "The Gap Versus the Gain" by Dr. Benjamin Hardy and Dan SullivanReady for more? Check out www.healthierforgood.comQuestions? Drop me a line at megan@healthierforgood.comJoin Us!New Unbound cohort starts Sunday, March 2nd, 2025. If you're ready to ditch the perfectionism and people-pleasing that's burning you out, come hang with us. We get it, and more importantly, we know how to change it. Learn more about Unbound: Women Physicians Reclaiming Their LivesIf you are a women physician who is tired of trying to pour from an empty cup all-day, every-day, join us. I'll show you how we start to unlearn the habits of people-pleasing, perfectionism and our fear of boundaries. Join us! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textEpisode Summary:If cynicism has been creeping in lately, you're not alone. As physicians, we're constantly navigating uncertainty—whether it's within healthcare, in our personal lives, or in the world around us. Over time, this can lead to emotional exhaustion, frustration, and a sense of futility.In this episode, we're diving into 10 intentional ways to combat cynicism before it takes over. These are practical strategies to help you step out of the negativity spiral, reconnect with yourself, and move forward with more clarity and purpose.What You'll Learn:✅ How to recognize when cynicism is taking hold✅ Why taking intentional breaks can make a difference✅ How small moments of joy and connection can help shift your mindset✅ The importance of focusing on the basics—sleep, food, hydration✅ How embracing kindness (for yourself and others) can be a powerful reset10 Ways to Combat Cynicism:1️⃣ Take breaks (from work, from stress, from the news)2️⃣ Focus on the fundamentals—sleep, nutrition, hydration3️⃣ Stay connected with the people who truly support you4️⃣ Seek out fun, joy, and awe in your daily life5️⃣ Sit in your value—acknowledge the incredible work you do6️⃣ Get clear on your core values and use them as a guide7️⃣ Find safe spaces where you can be yourself and feel supported8️⃣ Practice self-kindness—let go of guilt and judgment9️⃣ Pay attention to your energy levels and honor them

Send us a textIn this episode of Ending Physician Overwhelm, we explore a question that can feel deeply uncomfortable—maybe even confrontational: Who do you think you are?For so many of us, this question has been used to silence us. To keep us in line. To make us doubt ourselves. Whether it was a parent, a mentor, a patient, or the healthcare system itself, we've been conditioned to second-guess our worth and our right to take up space.But what if we asked this question differently?Together, we reflect on this in three ways:How this question has been used against us – The ways we've internalized the idea that speaking up, setting boundaries, or advocating for ourselves is somehow wrong.How we define ourselves – The negative self-concept so many of us carry, blaming ourselves for struggling in a system that demands the impossible.Who we are at our core – The version of us outside of exhaustion, outside of survival mode—the person we are when we're truly aligned with what we need and value.The reality is this: we are not the problem. The system was never designed to care for us as human beings. But if we can step back and see the truth, we can begin to make different choices.

Send us a textIn this episode, we introduce the "Knowing What I Now Know" (KWINK) analysis—a powerful tool for self-reflection without judgment. We explore how we, as physicians, can apply this framework to our careers, workplaces, and personal lives with kindness and self-compassion.We've all been conditioned to self-criticize—questioning our decisions, feeling shame for past choices, and internalizing the voices of those who have judged us. But what if we replaced that with self-understanding? What if we recognized that our past selves made the best decisions possible with the information they had at the time?In this episode, we'll cover:✔️ How medical training instills judgment and self-blame—and how to undo it✔️ Using KWINK to assess our current job and whether it's serving us✔️ Evaluating our careers at a macro level—are we still in alignment with what we truly love?✔️ What we need in our personal lives to create balance and sustainabilityIt's time to shift from self-judgment to self-compassion. Let's embrace change with kindness and start making decisions that serve us today—not just the version of us from years ago.

Send us a textHello, friends, and welcome to another episode of Ending Physician Overwhelm. This week, we're tackling a topic that resonates deeply for so many of us in medicine: the challenges of navigating relationships with our employers.We're not talking about the individuals you work alongside every day, but the employer as an entity. What happens when your values, mission, and vision for patient care seem to be at odds with the system you work in? And how can we move forward when trust in our workplace has eroded—or was never there to begin with?Here's what we cover in this reflective and empowering episode:Looking Back to Look ForwardWe take a moment to reflect on what we thought life in medicine would be like before med school. What were your hopes, expectations, and ideas about patient care? Now, compare that to your day-to-day reality. This isn't about judgment—it's about noticing the gap.The Trap of Self-BlameToo often, we internalize the struggle as a personal failure: “If only I worked harder, charted faster, or was better at my job, everything would fall into place.” But this mindset harms us and perpetuates a belief that the system we work in is fair or reasonable when it often is not.Evaluating the Employer-Employee RelationshipWhat if we flipped the script and graded our employers? Are they living up to the promises made when you took the job? Do their values align with yours, or is there a growing mismatch? We explore how to assess this relationship without cynicism but with clear-eyed honesty.Recognizing Your Own ValueYour skills, expertise, and personhood are your most important assets, and they should always be prioritized. If you feel stuck, remember that you have choices—even if they don't feel obvious right now.Finding a Way ForwardWhether you choose to stay or decide to leave, the key is recognizing your worth and aligning your actions with your values. We explore ways to approach this decision with curiosity and intention rather than anger or frustration.This is a deep dive into the systemic challenges we face and a call to reconnect with your intrinsic value as a physician and a human being. You are not broken, and the difficulties you experience are not your fault.As always, my friends, take care, take heart, and take the time to reflect on what you need to live and practice medicine in a way that feels sustainable and aligned with your values.Let's Stay Connected:This work is challenging, but it's worth it. If you're ready to explore how you can reclaim your energy and redefine your path in medicine, I'd love to help.

Send us a textToday's topic—self-compassion—feels especially timely. I've been navigating my own challenging season recently, and I wanted to share some reflections and tools that have been helping me, in the hope they'll resonate with you too.In this episode, we discuss:The January Blues: How the transition into the new year often brings a lull after the holidays, leaving many of us grappling with difficult emotions.The Power of Self-Compassion: Why meeting ourselves with kindness, mindfulness, and an understanding of shared humanity can build true resilience, especially during tough times.Recognizing Overwhelm: The importance of naming and processing emotions rather than over-identifying with or numbing out from them.A key takeaway is that self-compassion isn't about glossing over challenges; it's about facing them with gentleness, clarity, and intention. Drawing from Dr. Kristin Neff's framework of self-kindness, mindfulness, and common humanity, we'll talk about ways to reconnect with yourself and regain a sense of agency, even when the world feels chaotic.Whether you're experiencing a brief season of stress or something more prolonged, this episode is a reminder that your emotions matter and that prioritizing your own care is not only okay—it's essential.Resources Mentioned:Dr. Kristin Neff's work on self-compassionJournaling techniques, including thought downloadsThe Lazy Genius podcast by Kendra AdachiAs always, I appreciate you tuning in. Take care of yourself this week, and remember, leaning into self-compassion is one of the greatest gifts you can give yourself.Let's Stay Connected:This work is challenging, but it's worth it. If you're ready to explore how you can reclaim your energy and redefine your path in medicine, I'd love to help.

Send us a textDescription:Deep breath, as we dive into a reality that so many physicians face daily: navigating situations over which we have so little control. From overwhelming inboxes to unrealistic expectations from patients and systemic challenges in healthcare, we discuss the emotional toll this lack of control can take—and how we can respond with intention and self-compassion.Together, we explore the complex layers of responsibility, moral injury, and the often misplaced sense of blame we carry as physicians. Most importantly, we talk about reclaiming our power, setting boundaries, and taking care of ourselves in the midst of it all.What We Cover in This Episode:Acknowledging the Chaos of Healthcare:Stories of systemic dysfunction, from termination without cause to insurance denials.How physicians often bear the brunt of blame for things beyond our control.The Emotional Toll of the Inbox:Why the electronic medical record can be a source of overwhelm and anxiety.How unrealistic patient expectations (and systemic failures) contribute to the pressure.Navigating the Gap Between Responsibility and Control:The tension between having high levels of responsibility and limited power to change outcomes.Recognizing that we are not at fault for everything patients perceive as a problem.Steps to Reclaim Our Agency:Settle the Nervous System: Practices like deep breathing and grounding exercises to reduce fight-or-flight responses.Examine Our Thoughts: Identifying and challenging the beliefs that keep us stuck in overwhelm.Decide How to Proceed: Creating boundaries, delegating tasks, and giving ourselves permission to say no when appropriate.Choosing to Stay in the Game:How acknowledging what we can't control helps us focus on what we can.Practicing self-care as an essential part of staying in medicine without burnout.Takeaways:We can't wait for the broken healthcare system to be fixed before we start taking care of ourselves.Recognizing what isn't ours to control allows us to reclaim our energy and focus on what matters.It's okay to flounder as we practice new habits—progress takes time.Let's Stay Connected:This work is challenging, but it's worth it. If you're ready to explore how you can reclaim your energy and redefine your path in medicine, I'd love to help.

Send us a textEpisode Summary:Happy New Year, friends! As we step into 2025, I'm sharing my word for the year: Integration. It's a concept I believe we're all seeking, even if we haven't quite named it. Integration is about feeling present, grounded, and whole—showing up as your full self at work, at home, and in your body.In this episode, I explore what it means to cultivate integration as a busy physician, and how this can shift the way we approach our work, relationships, and self-care. We're talking about breaking free from perfectionism, acknowledging the systems that challenge us, and reclaiming a sense of connection and purpose in our lives.What We Cover in This Episode:What Integration Means: Feeling connected to yourself, your emotions, and your values while being present with others.Why We Struggle with Integration: Years of training and conditioning have taught us to put our needs last, leaving us disconnected and stuck in survival mode.How to Cultivate Integration at Home:Creating boundaries between your physician identity and your personal relationships.Identifying what you need to feel present and connected after a long day.Integration at Work:Understanding the realities of your time and resources to avoid mismatched expectations.Aligning your work with your values—or recognizing when it's time to move on.Reconnecting with Your Body:Simple practices to feel grounded and meet your basic physical needs like sleep, nutrition, and movement.Tuning into your emotions and building a better relationship with yourself.Key Takeaways:Integration is the Opposite of Survival Mode: It's about reclaiming connection, not just “getting through the day.”Small, Intentional Steps Matter: Whether it's setting boundaries, reflecting on misaligned values, or taking a breath to reconnect with your body, integration is built moment by moment.We Don't Need to Be Robots: Efficiency isn't about perfection. It's about showing up as your full, human self in alignment with your values.Actionable Steps for Integration:Take 30 seconds before entering your home or next patient room to check in with your body. What do you need in this moment?Reflect on your work environment: Are your expectations aligned with your reality?Identify one boundary to protect your personal time this week.Work with Me:If integration resonates with you, I'd love to support you. Whether it's through my group coaching program Unbound or one-on-one sessions, I'm here to help women physicians reclaim their lives and reconnect with themselves.Let's make 2025 a year of integration and intentionality. Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Send us a textIn the final episode of 2024, we reflect on the year that's passed and look forward with intention to the year ahead. As physicians, the end of the year often brings heightened perfectionist tendencies, alongside a desire to make sweeping changes. Instead of falling into the trap of magical thinking, we walk through a healthier, more intentional process to close out the year and start fresh without unrealistic expectations.Together, we explore how to celebrate our wins, honor our challenges, and set meaningful intentions for the new year—without guilt, self-judgment, or the weight of “should.”What We Cover in This Episode:Celebrating Successes:Why acknowledging our wins is critical for rewiring our brains to notice the good.Practical strategies like keeping a “wins” notebook to track and reflect on daily accomplishments.Reflecting on Challenges:Identifying areas where we fell short without resorting to harsh self-criticism.Letting go of guilt, judgment, and the heaviness of unmet expectations.Setting Intentions for the New Year:Moving beyond magical thinking to create actionable, realistic goals.Prioritizing intentionality and carving out time for what truly matters.Recognizing the importance of boundaries and asking for support to make space for your goals.Key Takeaways:Wins Deserve Celebration: Physicians are conditioned to focus on what's wrong. Taking time to celebrate even small wins is essential for balance and growth.Kindness Over Judgment: Reflect on challenges with compassion to gain clarity and take constructive steps forward.Intentionality Drives Change: Goals require planning and action—small, consistent steps make progress attainable and sustainable.A Simple Framework for Closing Out the Year:Celebrate: What went well in 2024? What are you proud of?Acknowledge Challenges: What obstacles did you face, and what lessons can you take forward?Set Intentions: What do you want for yourself in 2025, and how can you start creating space for it?Practical Tips:Start a notebook or journal to track wins daily or weekly.Reflect on where your time goes—look for areas to reclaim time for meaningful pursuits.Break down goals into small, achievable steps to avoid overwhelm and perfectionism.Create boundaries to protect time for rest, relationships, and personal growth.Final Thoughts:As we step into 2025, let's carry forward the lessons of this year with compassion and clarity. Whether this year was filled with wins, challenges, or both, reflection can help us grow and set intentions for a brighter future.Thank you for being part of this journey in 2024. Wishing you a happy and fulfilling New Year!Thank you for tuning in! Don't forget to subscribe, rate, and review. Until next time, take care.Connect with Dr. Megan Melo:Website: www.healthierforgood.comInstagram: @MeganMeloMDEmail: megan@healthierforgood.com Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textEpisode Summary:In this episode, we explore the role thought errors play in shaping how we interact with our inboxes, particularly through electronic medical records (EMRs). These common patterns of thinking contribute to moral injury, burnout, and the overwhelming sense of always needing to be “on.”See how these beliefs keep us tethered to our inboxes after hours, why patient portals create unrealistic expectations, and how these challenges impact our ability to provide compassionate care. We'll also talk about strategies to set boundaries, challenge perfectionism, and take back control of our time and energy.What We Cover in This Episode:Thought Errors That Keep Us Stuck:Believing we are responsible for patient emergencies/outcomes at all times.Feeling like it's our job to accommodate patients who refuse other options for care.Thinking that checking the inbox constantly can prevent bad outcomes.How EMRs Have Changed the Landscape:The unintended consequences of patient portals and 24/7 messaging.How responding to messages after hours reinforces unhealthy expectations.Strategies for Change:Reframing our responsibility for patient outcomes.Recognizing the inherent imperfections in any healthcare system.The importance of protecting boundaries to maintain longevity in medicine.Key Takeaways:We Cannot Be On-Call 24/7: While technology has revolutionized patient communication, it has also created unhealthy pressures. It's essential to reestablish clear boundaries.Patient Outcomes Are Not Solely on Us: Moral injury often stems from systemic challenges, not personal shortcomings. Understanding this can lighten the emotional burden we carry.Boundaries Are the Foundation of Great Care: When we prioritize our own rest and well-being, we're better equipped to care for our patients during working hours.Reflective Questions for Our Community:What thought errors keep us tethered to our inboxes after hours?How can we challenge the belief that constant availability equals better care?What's one small step we can take this week to establish healthier boundaries?Let's Keep the Conversation Going:Ready to take the next step in this work?Join our Unbound coaching group for women physicians to find a supportive community dedicated to breaking free from burnout and rediscovering joy in medicine. The next round starts March 2025Explore one-on-one coaching opportunities to develop personalized strategies for thriving in your career and personal life.Connect with Us:Website: www.healthierforgood.comInstagram: @MeganMeloMDFinal Thoughts:As 2024 comes to a close, let's lean into the courage it takes to challenge ingrained beliefs and embrace self-compassion. Together, we can rewrite the narrative, letting go of unsustainable expectations to create a life and career that honors both our humanity and our calling.Tune in now to join us on this journey Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textIn this episode, we dive into the conflict between wants and needs—a dynamic that significantly impacts how physicians manage their time, energy, and priorities. Inspired by insights from The Gap Versus the Gain by Dan Sullivan and Dr. Benjamin Hardy, Megan unpacks why physicians often prioritize external demands over their own personal goals and desires.Key Topics Discussed:1. The Conflict Between Needs and WantsPhysicians are highly trained to respond to external drivers and prioritize others' needs, often at the expense of their own.Common examples include:Completing patient notes and addressing inbox messages.Managing the tension between doing work efficiently versus meeting perfectionistic expectations.2. Why Change Feels DifficultThe brain is wired to focus on survival and external validation, not personal desires like more free time or less stress.Many physicians are conditioned to value perfection and external praise, which reinforces time-consuming habits.3. Three Steps to Align with Your Wants:Step 1: Clarify the Value of Your GoalAsk: Why do I want this? (e.g., to avoid late nights finishing notes, reduce stress, or be present with family).Write down at least 20 reasons to connect emotionally with the goal.Step 2: Identify Deep-Seated BeliefsExplore beliefs about what is “necessary” in your work, such as writing perfect notes or avoiding mistakes at all costs.Challenge whether those beliefs truly serve you.Step 3: Bridge the GapCompare your list of wants to the obstacles in your way.Take small, measurable steps toward progress and celebrate those wins.4. Practical Applications:Understand the difference between doing something “good enough” versus striving for perfection.Focus on incremental changes, like finishing one note before moving on to the next task or closing mental loops at the end of the day.Use this process for bigger goals like reducing administrative burdens or transitioning to a more fulfilling career.Takeaways:Recognize that your training predisposes you to prioritize others' needs—but embracing your own wants is essential for your well-being.By shifting your mindset and making small, consistent changes, you can free yourself from overwhelm and reclaim your time.Progress is not linear, and setbacks are normal—but each step forward is a win worth celebrating.Resources & Mentions:The Gap Versus the Gain by Dan Sullivan & Dr. Benjamin Hardy PhDThank you for tuning in! Don't forget to subscribe, rate, and review. Until next time, take care.Connect with Dr. Megan Melo:Website: www.healthierforgood.comInstagram: @MeganMeloMDEmail: megan@healthierforgood.com Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textIn this episode, we dive into the pervasive challenge of managing the harsh inner critic many women physicians face. We explore the origins of this critical voice, how it develops, and its impact on our lives. Let's also talk about compassionate strategies to identify, understand, and quiet this inner critic, so you can learn to live life with less negative noise.Key Takeaways:Understanding the Inner CriticOrigins:Often rooted in societal expectations to excel and please others, reinforced from childhood through adulthood.Influenced by environments that equated worthiness with achievement, perfection, and making others happy.Behaviors and Patterns:Turns leisure activities into measurable achievements.Critiques rest and relaxation as laziness, perpetuating burnout and overwork.Mirrors external voices like strict authority figures, internalized as self-judgment.Why It's Harmful:Keeps high achievers in a cycle of overwork and self-criticism.Prevents true rest, joy, and connection with oneself and others.Leads to feelings of inadequacy and perpetuates burnout.Strategies for Taming the Inner Critic:Recognize and Name the Critic:Identify the inner voice as separate from yourself.Give it a name to acknowledge when it's active (e.g., “The Judge” or “The Boss”).Understand Its Intentions:Reflect on what the inner critic is trying to achieve.Recognize that, while misguided, it believes it's helping you succeed.Compassionately Shift Its Role:Accept that this part of you exists but doesn't have to lead.“Move it to the back seat” by listening without allowing it to dictate actions.Practice self-empathy and reframe thoughts as opinions, not truths.Reimagine Success Without the Critic:Visualize a life where the critic isn't in control—where rest, joy, and imperfection are part of your journey.Mentioned Resources:Books and Concepts:Internal Family Systems Therapy by Richard Schwartz.Positive Intelligence by Shirzad Chamine.Invitation to Join Unbound:Are you a woman physician battling burnout, perfectionism, people-pleasing, or a lack of boundaries? Join Megan's transformative program, Unbound: Women Physicians Reclaiming Their Lives.Enrollment Deadline: December 13, 2024Next Session Starts: March 2025 (don't wait!)Unbound offers a supportive community and actionable tools to reclaim joy and balance.Connect with Megan:Website: www.healthierforgood.comProgram Info: Click hereLet's work together to quiet the inner critic and create a life filled with joy, rest, and purpose.Thank you for tuning in! Don't forget to subscribe, rate, and review. Until next time, take care.Connect with Dr. Megan Melo:Website: www.healthierforgood.comInstagram: @MeganMeloMDEmail: megan@healthierforgood.com Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textIn this episode of Ending Physician Overwhelm, we dive deep into the real reasons behind our struggles with setting boundaries as physicians. It's not just about finding time for lunch or stepping away from work—it's about uncovering the deeply ingrained patterns and thoughts that keep us stuck in cycles of guilt, overwhelm, and exhaustion.Dr. Melo shares personal anecdotes, like the untouched chocolate croissant that became a symbol of her overcommitment (or maybe just anxiety?), and offers insights into why we often put ourselves last. If you've ever wondered why you can't seem to take a break, even when you know you need one, this episode will resonate deeply.Key Takeaways from This Episode:The Root of the Problem: Why our medical training pushes us to override basic needs like eating, resting, and hydrating, and how this creates patterns of burnout.Thoughts Drive Actions: How subconscious thoughts like “I can't stop until everything is done” create feelings of guilt and anxiety that keep us trapped in overwork.Breaking the Cycle: The importance of recognizing and challenging conditioned beliefs to reclaim your time, energy, and well-being.A Personal Story: Dr. Melo's own experience of ignoring her hunger for years while navigating inboxes and patient demands—and the lessons she's learned since.The Path to Change: Why curiosity, awareness, and discomfort are essential to breaking free from the patterns that hold you back.Listener Reflection Questions:Do you find it hard to stop and take a break during the day? What thoughts or feelings come up when you try?What “rules” or beliefs about work might be driving your exhaustion or guilt?How might starting small—like honoring your hunger or taking a 10-minute breather—create space for bigger shifts in your life?Resources and Next Steps:Join the Community: If you're ready to dive deeper into this transformative work, consider joining Dr. Melo's group, Unbound: Women Physicians Reclaiming Their Lives. Spots may still be open for December 2024—reach out to learn more!One-on-One Coaching: Work with Dr. Melo directly to identify and change the patterns that are keeping you stuck.Stay Connected: Follow the podcast and sign up for updates to hear about future group offerings and coaching opportunities.Episode Inspiration:“The healthcare system is broken. But waiting for it to change isn't the answer. When we work on our thoughts, feelings, and actions, we reclaim our power and start living in alignment with what truly matters.” – Dr. Megan MeloConnect with Dr. Megan Melo:Website: www.healthierforgood.comInstagram: @MeganMeloMDEmail: megan@healthierforgood.comThis episode will inspire and challenge you to get curious, get uncomfortable, and start making the changes that will truly set you free. Tune in now! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textIn this episode, I explore the concept of Human Giver Syndrome, a term coined by Emily Nagoski, PhD, and Amelia Nagoski, DMA, in their groundbreaking book Burnout: The Secret to Unlocking the Stress Cycle. This deeply ingrained societal expectation pressures women—especially women physicians—to be endlessly selfless, cheerful, and giving, often at the expense of their own well-being.Many of us have experienced pushback for being “too negative” or “not a teamplayer” when we've tried to meet our own needs. Today we unpack three specific ways Human Giver Syndrome shows up in the lives of women physicians: the silencing of your voice, the invisible labor of emotional support, and the relentless drive to be “perfectly” selfless. Finally, we envision what life could look like if you broke free from these expectations.In This Episode, You'll Learn:What Human Giver Syndrome is, as defined by Emily and Amelia Nagoski in Burnout.How this toxic expectation impacts women physicians and contributes to burnout.Three ways it shows up in your life—and how to recognize the patterns.Your plan for breaking free of Human Giver Syndrome; there's hope!Resources Mentioned:Unbound: Women Physicians Reclaiming Their LivesIf you're ready to break free from burnout and reclaim your life, check out Unbound: Women Physicians Reclaiming Their Lives. This transformative coaching program is tailored specifically for women physicians, helping you rewrite the narrative of self-sacrifice and step into a life of fulfillment and joy.

Send us a textConnection is something most of us are lacking. Which is weird, because most of us are surrounded by people daily.But it's not just people that give you connection. It's being able to show up, be yourself, ask for help, be vulnerable, and support others that creates connection.We need a balance of give and take. Period. And most of us aren't getting that, but we need that. If you are lacking this in your life, struggling as a women physician, and wanting more connection, Unbound is for you.Join us in Unbound: Women Physicians Reclaiming their Lives. This group, exclusive to women physicians (MD, DO or MBBS), starts December 1, 2024, and it's your opportunity to move ideas that we talk about on this podcast into your life. Out of your head, into your life. Together. The doors are open now for registration AND, shout out to my friend, the amazing Dr Rachel Rubin, who asked me to add a buddy option. As in, bring along another woman physician and get special savings. Such a great idea!Link to Register for Unbound: Women Physicians Reclaiming their Liveshttps://www.healthierforgood.com/offers/azBmHaNZ Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textHow do we take care of ourselves when we have BIG feelings, when we are used to taking care of everyone else.I'm not talking politics today, though I acknowledge that I, and many of you, have some big emotions right now, which are not limited to disappointment, but too numerous to mention.If you struggle with hard times, like most humans do, this is one to lean into. I'm sharing how to hold on to hope, acknowledge the feelings, and take care of yourself through the feelings.This is big work my friends. But it's important. We will always hit major challenges; the question is who do we want to be, how do we want to be in these moments?I'm also thrilled to announce the start of a new group coaching program, Unbound: Women Physicians Reclaiming their Lives. This group, exclusive to women physicians (MD, DO or MBBS), starts December 1, 2024, and it's your opportunity to move ideas that we talk about on this podcast into your life. Out of your head, into your life. Together. The doors are open now for registration AND, shout out to my friend, the amazing Dr Rachel Rubin, who asked me to add a buddy option. As in, bring along another woman physician and get special savings. Such a great idea!Link to Register for Unbound: Women Physicians Reclaiming their Liveshttps://www.healthierforgood.com/offers/azBmHaNZ Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textFeeling a bit fiery today, but I want you to sit with this one.I am done believing that I should look, work or speak a certain way, based on internalized norms passed down from generations of patriarchy in medicine. I don't want to practice that way, I don't want to speak that way, and I don't want to receive my care that way. But in order for us to change the dynamic, WE are going to need to show up differently, and ASK for things we've not asked for.I'm also thrilled to announce the start of a new group coaching program, Unbound: Women Physicians Reclaiming their Lives. This group, exclusive to women physicians (MD, DO or MBBS), starts December 1, 2024, and it's your opportunity to move ideas that we talk about on this podcast into your life. Out of your head, into your life. Together. The doors are open now for registration AND, shout out to my friend, the amazing Dr Rachel Rubin, who asked me to add a buddy option. As in, bring along another woman physician and get special savings. Such a great idea!Link to Register for Unbound: Women Physicians Reclaiming their Liveshttps://www.healthierforgood.com/offers/azBmHaNZ Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textWhat happens when you clean up other people's messes?They don't get to solve the problem (and learn)They don't get to experience the consequences (and learn)You feel exhausted, and internalize that you SHOULD be the one who fixes ALL the problems.In today's episode, I'm going to walk through what this can look like, and invite you to think about these challenges differently. You are such a good problem solver. And there are some problems that truly only you can solve. But it's easy to believe that you are the only path to a solution, and that is not tenable.I'm also thrilled to announce the start of a new group coaching program, Unbound: Women Physicians Reclaiming their Lives. This group, exclusive to women physicians (MD, DO or MBBS), starts December 1, 2024, and it's your opportunity to move ideas that we talk about on this podcast into your life. Out of your head, into your life. Together. The doors are open now for registration AND, shout out to my friend, the amazing Dr Rachel Rubin, who asked me to add a buddy option. As in, bring along another woman physician and get special savings. Such a great idea!Link to Register for Unbound: Women Physicians Reclaiming their Liveshttps://www.healthierforgood.com/offers/azBmHaNZ Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textOk, who else here likes to feel in control? Likes it too much, I mean. As in, tries to take control of every situation and then wonders why she feels so stressed, tight and yell-y.Today I'm talking about the idea that you can have complete control or complete freedom, but not both. Although this too is an illusion because we can't actually control much of what we try to control. We can have rules and structure and try to manipulate people and situations, but we don't actually succeed. We just mostly alienate people and give ourselves a headache.Let's talk about moving ourselves along the spectrum towards more freedom, flexibility, relaxation, and what that brings to the table.I'm also thrilled to announce the start of a new group coaching program, Unbound: Women Physicians Reclaiming their Lives. This group, exclusive to women physicians (MD, DO or MBBS), starts December 1, 2024, and it's your opportunity to move ideas that we talk about on this podcast into your life. Out of your head, into your life. Together. The doors are open now for registration AND, shout out to my friend, the amazing Dr Rachel Rubin, who asked me to add a buddy option. As in, bring along another woman physician and get special savings. Such a great idea!Link to Register for Unbound: Women Physicians Reclaiming their Liveshttps://www.healthierforgood.com/offers/azBmHaNZ Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textTrauma responses are very real, and very challenging for us as humans.Especially if you are judging yourself for experiencing them.Today I am talking about how trauma shows up in our lives, including in ourselves and people around us. We'll talk about seeing trauma as “too much, too fast,” and often with too little support/resources, and the ways that can manifest in your life.As promised, here are some resources that you can explore:EMDR and Brain-Spotting are 2 therapeutic modalities, commonly performed by trained Therapists that help to get to wiring in the sympathetic nervous system, and help to dampen these responses to triggers.Irest (https://shop.irest.org/) and Yoga Nidra (find many versions of this online) are other somatic therapies that can be helpful to address sympathetic nervous system over-activation, and help people to heal. https://shop.irest.org/Internal Family Systems (“parts” work) is a talk-therapy modality that explores why different parts of us “take over,” in response to events, and can be very helpful for trauma.Friend of the show and past guest, Dr Christy Gibson (Episode 120, June 8 2024 “Is Burnout Really Trauma”), also has a wonderful book, “The Modern Trauma Toolkit,” where she shares helpful resources and practices, including havening, which can be used for brief and rapid intervention,  including in the middle of a busy day. Here's our episode: https://www.buzzsprout.com/1957629/episodes/15135760Each of us can develop recurrent trauma responses related to the very real experience of caring for ailing humans with too little resources (too little back-up, support staff, equipment, rest/breaks, etc). Let go of judgment, and get the help that you need to feel healed. Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textWere you a great resident?Me tooWere you the one that was kind, flexible, accommodating, hardworking?Me tooWere you the one who left residency and worked and worked and worked, looking for validation, wanting to hear that you could take a break, that you could get the help and support you needed to take care of patients exactly the way that you wanted too, and not the way that your system expected you too (rapidly, with empathy, thoroughness, but RAPIDLY and meeting all your HEDIS and Press-Ganey metrics. Did I say rapidly?)???Me tooToday I'm sharing 5 things that I wish I could have understood leaving residency. 14+ years later, I'm still learning these lessons, but so much more clear on why this is needed, and what I want for MYSELF as a human, let alone as a working physician mom. Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textDo you struggle to get your notes done?How often have you told yourself that you “just need to be more efficient” or “just need to be better at time management?”How's that working for you?Today I take a deep dive into why procrastination, with *special* attention to our notes and inboxes, is not a simple math problem. If it were, a timer would help you 100% of the time.Instead, let's talk about our emotional response to the work, managing our energy bank (not judging against other people's!), and how to start to make the changes that help us get the work done NOW. Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textWhat if you could use your medical expertise differently?Today I sit down with Dr Amy Fogelman, Board-Certified and Harvard-trained Internist and the CEO and Founder of High Rock Experts. Dr Fogelman shares her journey through burnout and how it led her to recognise how she could use her medical expertise in more sustainable ways as a Medical Expert Witness and a business owner creating a unique practice matching medical experts with attorneys in need. As a bonus, we talk about common misconceptions around malpractice, and what we can do not only to reframe our thoughts about being sued, but also how we can bring our skills to provide unbiased medical expertise that helps patients and physicians both.During our conversation, Amy references “The Expert Witness Newsletter” on substack, find it here: https://expertwitness.substack.comMore about Amy:Amy G. Fogelman, MD is Board Certified in Internal Medicine with 20 years of experience seeing outpatients at Harvard-affiliated practices in the Boston area. She is a leading expert in primary care opioid policies and has been recognized for her clinical excellence and leadership at Massachusetts General Hospital (MGH). She founded High Rock Experts, formerly MED LAW Consulting in 2018. High Rock's core mission is to provide ethical and credible expert reviews and they have matched over 500 and counting medical experts to attorneys across the United States. She took this one step further to also founded High Rock Academy for newer experts or those who want to hone their skills. She offers one-on-one coaching and convenient courses using her CBA framework where she shows you how to unlock the secrets to securing high-paying expert cases. Amy is also incredibly proud to be a dance mom!To connect with Dr Amy Fogelman, find her here:Website: https://highrockexperts.comInstagram: https://www.instagram.com/amyfogelmanmdFacebook: https://www.facebook.com/amyfogelmanmdLinkedIn: https://www.linkedin.com/in/amyfogelmanmd Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textWe think of stress as this thing we carry. But what IS it?Stress is an emotion; a feeling. It probably gives you some physical sensations in your body (headaches, eyelid twitches, stomach upset).And we try and treat stress by getting organized (journals, planners and apps, oh my!), doing yoga, promising that we'll meditate (“I'll just download this app and start meditating every day and then I'll feel better!”).But the stress we FEEL, comes from the thoughts that we have.Today I'm going to show you exactly why this is true, and what to do in order to change your experience. Listen up! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a text“I should exercise more”This episode is not for those of you who already LOVE exercising. Those of you who are runners, for example, and strongly identify as such. Or Cross-Fitters. You are welcome here, and yet this episode might not make sense to you.Because today, I'm talking to those of us who were not athletes, who put exercise on our calendars and then don't do it, who think we “should” do exercise, or think of exercise as something we do to “fix” ourselves in some way.Let's talk about some new perspectives on exercise that will pull you in and help you get those shoes on, or that class scheduled.Here's the bottom line:You'll feel good after (and RARELY regret moving your body)You are more likely to engage in other self-care behaviors, like better sleep or nutrition or time with friends when you are active (with a little boundaries practice to boot!)Spend time with friends/loved ones OR refilling your social batteries (introverts unite!)When the short-term gains are right in your face, when you are very clear on the immediate benefits, you are more likely to be consistent. So put down the *shoulds*, and let's go for a walk! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textHow much of your day do you feel is in service to Epic and the almighty EMR?The tech is supposed to serve us, right?Today I am thrilled to be joined by Dr Michelle Flemmings, an ER Physician with past Hospitalist Experience, who moved into the technology space, helping to shape medical technology to fit the users, not the other way around. She shares her journey from pre-EMR medicine to her role with Oracle as a Healthcare Clinical Strategist, and all the bumps and lessons along the way.Although we didn't dive into this on the show, Dr Flemmings also coaches women physicians looking to expand their voices and roles within medical leadership. If you've been looking for guidance in this arena, you will want to be sure to connect with her!Dr Michelle Flemmings is the Industry Executive Director for Healthcare in Oracle Cloud Infrastructure.With 30+ years of experience in clinical medicine, physician leadership and technology-physician interface, Dr Flemmings is also a skilled coach, helping physicians to find satisfying, sustainable roles in medicine and medical leadership.  A former CMIO and recently retired Emergency Physician, Michelle lives with her husband and two dogs in SW Colorado. Fun fact, she's a certified Master Gardener and avid traveler. Here's my LinkedIn Connect with Dr. Michelle Flemmings on LinkedIn Here's my YouTube Channel Link:Check out Dr. Michelle Flemmings on YouTube  Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textFood is complicated; I know it, you know it.Today, I invite you to consider how you are fueling your body, and how it's working for how you feel? Do you fuel your body often enough, and with foods that help you feel good in terms of energy, and overall effects? Or are you eating on the go, grabbing whatever's easy, eating so quickly you barely taste anything and soon after having heartburn or a migraine?What and how you eat matters to your human body. And having a human body is often considered to be inconvenient to others who want you to work as though you don't have one. But we need to start thinking about fueling our bodies in a way that supports us feeling our best.My 2 major recommendations for humans?-More naturally fiber-rich foods-More plant-based proteinAdditional Resources: I highly recommend reading “How Not to Age” by Dr Michael Greger; it's a BIG book, but he really dives into the evidence of human health and longevity, and I think it's a powerful argument towards more plants in our lives, without being preachy or political.Caveat/Disclosure: This is not a lecture about metabolism, weight, weight loss, obesity, etc. If you struggle with disordered eating, eating disorders, binge-restrict cycles, or other trauma responses in connection with food, nutrition, dieting, etc, I'm not diving into any of these, but if you still find the topics triggering, I invite you to sit this one out. Many of us come from difficult or traumatic experiences with these areas, and my goal is not to increase distress. Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a textYes, yes, you know. You should sleep more.And most of us WANT to sleep more; or at least feel like we have slept more.Today is part of my “4 Pillars” or “Back to Basics” series for September, and today we are talking sleep. But rather than give you a prescription, literally or figuratively, I want to talk about what's getting in the way of you getting to bed, what it's costing YOU (not humans in general, but the impact on your life), and then creating a customized action plan to meet your needs.Let's get our sleep on! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.Do you get stuck in “right way” energy?Today I'm sharing a little bit of my own anxious internal environment and talking about “right way” energy. IT's that internal voice that tells you that there is only one right way to do things. We'll talk about where this kind of energy comes from, what it creates for us in our lives, and what it keeps us from having in our lives. This is a don't miss episode so be sure to tune in. Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.We do hard things. As physicians, we are trained to diagnose and treat complex medical illness and to be present with patients through illness, loss of function and loss of life. But how many of us are equipped with the skills, grace and compassion to deal with a devastating diagnosis in our own families?Today I'm joined by Dr Crystal Nelson, a board-certified Psychiatrist who shares her story of love and loss at home while completing her medical training. Because of course, life doesn't stop just because we start medical school.Board Certified and Licensed Psychiatrist, Dr. Crystal Nelson, is a distinguished medical authority and entrepreneur in the realm of mental health. Dr. Nelson is the CEO and founder of two Georgia Companies, Blueprint Psychiatry and Blueprint TMS and Wellness Centers of America. Dr. Nelson has appeared nationally on Headline News with CNN and Fox. She has been featured inarticles for Working Mother, Voyage ATL, Canvas Rebel and Atlanta Magazine. Recognized as a leading expert, Dr. Nelson earned the title of Top Doc Atlanta 2023 in the field of psychiatry. She recently published her own guidebook entitled “A Blueprint to Better Mental Health”. Dr.Nelson is a college graduate of the highly esteemed Spelman College in Atlanta, Georgia. She earned her Doctor of Medicine degree from Morehouse School of Medicine and went on to complete her psychiatry residency at Virginia Commonwealth University in Richmond, Virginia. Dr. Nelson also serves as an Adjunct Faculty Professor at Morehouse School of Medicine where she proudly collaborates to train the next generation of medical doctors.Dr. Nelson is avid dancer and traveler. Most of all, however, Dr. Nelson enjoys spending time with her husband Kenny and their three children, Kenny Jr, Jordyn and Kenton.To learn more about Blueprint Psychiatry or to request Dr. Nelson as a speaker/consultant:Visit https://BlueprintPsychiatry.comFollow on Instagram @drcrystalnelsonFollow on Facebook at Blueprint Psychiatry, LLC Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.Let's really talk about burnout, shall we?Today I'm diving deep into the emotional exhaustion component of burnout, and centering our conversation around the excellent book, Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski, a must-read. If emotions are tunnels with a start and a stop and we are supposed to move through them, emotional exhaustion is us getting stuck in the tunnel and feeling an emotion so chronically that we lose capacity to feel anything else.Join me, and let's explore this idea and 3 common misconceptions that are preventing you from getting help, and how to change them for yourself. Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.“Anxiety is the combination of uncertainty plus our lack of trust in our ability to handle it”                   Becky Kennedy, PhD Clinical Psychologist aka “Dr Becky”Ah COVID, here we are again. Welcome to a very special, (mild) COVID edition of Ending Physician Overwhelm. But really it's a perfect background to explore this framework of anxiety, and talk about how instead of trying to reduce uncertainty, often with rigidity and controlling, grasping energy, we can work on leaning into self-trust instead.When we learn to trust that we can handle difficult circumstances, simply by focusing on the next best step, we mitigate uncontrolled anxiety. Eliminate it? Probably not. Dial it down? Yes. Stop getting stuck in it? Yes. Believe that we aren't doomed to live trapped in a bundle of anxious nerves? Yes.Let's stop trying to control the uncontrollable; Instead, believe in your own capability. Believe in your ability to handle other people being upset/worried/frustrated about their health, and to try to help them navigate the medical concerns. My friends, trust in yourself. Trust in your goodness. Trust in your desire to help. Trust that you will use your knowledge and skills and do the best you can in any situation with what you have.Want to hear more? Listen to Dr Becky on The Daily Stoic podcast, episode from December 15, 2023, link here. Or catch the YouTube version here.  Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.Does perfectionism bleed over into your physical appearance?Today I sit down with Dr Mary Alice Mina, a double-board-certified Dermatologist and Dermatologic Surgeon to talk about…you guessed it, skin. And appearance, and perfectionism, and how to make it all easier. In this conversation, we talk about how complicated thoughts and beliefs get around our skin, and practical advice from an expert on how to keep it simple.Dr. Mary Alice Mina is a Harvard-trained double-board certified dermatologist, dermatologic surgeon, and leading expert on skin health and skincare. She is the host of THE SKIN REAL, a podcast for people looking for real skin care guidance, by true skin experts where she emphasizes a holistic and preventative approach to skin health and aesthetics. With over 15 years of clinical experience, she is an invited speaker on podcasts and at national meetings. She is recognized for her artistic eye and surgical skills while helping people feel good in their skin! She is co-owner of Baucom & Mina Derm Surgery in Atlanta, Georgia where she treats patients with advanced surgical and cosmetic procedures to restore and maintain healthy skin.IG: https://www.instagram.com/drminaskinFacebook: https://www.facebook.com/drminaskinYouTube: https://www.youtube.com/@drminaskinTiktok: https://www.tiktok.com/@drminaskinWebsite: https://www.theskinreal.com/Podcast: The Skin RealPodbean: https://theskinreal.podbean.com/Apple: https://podcasts.apple.com/us/podcast/the-skin-real/id1638619358Spotify: https://open.spotify.com/show/6fusqoOa7ghC7MNy27Payd Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.“I'm so behind” I thought.  Uh oh…Join me today as I dive into a well-worn thought pattern in my mind, and probably one that shows up for you as well. I share a little of how the name of this podcast came to be, my experience of a sensation of chronic overwhelm, and a deeper dive into how to use “The Thought Model,” which is a wonderful coaching tool from Brooke Castillo, the founder of The Life Coach School.Want to see how this (and other tools) can make a difference in YOUR life, as they have for me and so many of my physician clients? Schedule a 1:1 meet and greet with me, and let's talk about what we can do together to bring more ease to your life. Schedule now:https://calendly.com/healthierforgood/coaching-discovery-call Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.Have you ever found yourself at the bottom of a bag of chips and don't know how you got there? Blame “The Bliss Point;” a high desirability combination of flavors/crunch/textures that make us want to keep eating, without feeling fully satisfied. Sound familiar?Today we talk about how profitable industries manipulate us to keep doing more of what makes them money; for the food industry, it's eating (and buying) more foods that tempt us without satisfying us. For the medical-industrial complex? It's just enough validation to give a bit of dopamine (for people-pleasers like us anyway), but not enough that we'll feel content in our innate worth, or certainly in our value as professionals.Also, be sure to check out Episode 34 from July 15, 2024 of my friend, Dr Rashmi Schramm's excellent podcast, “Inner Peace and Power;” in the episode, she and I spoke about this concept of a “Bliss Point” in medicine, and how this leaves us hustling to prove our value. Find the show “Inner Peace and Power” on your favorite podcast app. Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.Disordered eating, including eating disorders, are more common in physicians than you know. It's yet another area of silent, shameful struggle for many people.Today I am thrilled to be joined by a leader in this area, Dr Siobhan Key, a fellow Family and Obesity Medicine Physician, as well as a Physician Coach who specialized in helping physicians end their weight loss struggles. Siobhan's podcast, Thriving As a Physician, was one of my first exposures to coaching in the physician space (as in physicians coaching physicians), and in this episode you'll hear her wisdom and experience in working with so many who have struggled with weight and eating along their journeys into medicine, their experiences of burnout. This is a DO NOT MISS episode. Whether or not you identify with problems with your eating behaviors or weight, there are so many parallels with other ways that we cope with stress, that we internalize messages that we are broken, that we aren't good enough, etc. To hear more of our conversation, I also encourage you to listen to Episode 293 of the “Thriving As a Physician” podcast, “How Restriction Drives Overeating: Interview with Dr. Megan Melo MD”Siobhan Key, MD is a Weight Loss Coach for Physicians and an expert in emotional and binge eating. She is also a practicing Obesity and Family Physician, mother of three amazing kids and an avid runner. Through her coaching and weekly podcast,Thriving As A Physician, she helps physicians go from feeling overwhelmed and out of control with their eating to finding relief from stress and binge eating without relying on willpower. Siobhan can be found at www.weightsolutionsforphysicians.ca. Check out the weekly Weight Solutions for Physicians podcast on all podcast platforms.Other Links:Podcast:https://podcasts.apple.com/ca/podcast/weight-solutions-for-physicians/id1449336543Instagram: www.instagram.com/drsiobhankeyFacebook: https://www.facebook.com/drsiobhankey Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Send us a Text Message.We've all heard of death by a thousand paper cuts; today I'm talking about “papercut” statements from patients.“You weren't available so I couldn't get seen”“Why can't she just order me malaria pills!”“That means I will have been in pain for 16 months”There's lots of things that patients say/write to us that sting. And, many of us internalize these in such a way that we carry them as deep pains and scars. Let's give that up. Join me as I walk through some recent experiences, and I how I am choosing to change my experience. It's not about blithely accepting all the hurt, but it's the start we need to be able to understand what's going on inside us, inside them, and then decide what boundaries we want to set, what behaviors we will reinforce (for them and for ourselves).Papercuts and paintballs my friends! Support the Show.To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.