The podcast for GPs, hospital doctors and other professionals in high-stakes, high-stress jobs who want to thrive rather than just survive. You studied for years, you’re really good at what you do but you’ve noticed that you’re starting to feel overwhelmed, overworked and under-resourced. You may be comparing yourself to a frog in boiling water - the heat has built up so slowly that you haven’t noticed the extra-long days becoming the norm. You may feel on the edge and trapped in the very job that you’ve spent years working towards. Here’s the problem, frogs only have two choices; stay and be boiled alive, or jump out of the pan. The good news is that you are not a frog. You have many more choices than you think you do. You don’t have to quit, and nor should stress and burnout be inevitable. It is possible to be master of your own destiny, to craft your work life and career so that you can thrive even in the most difficult of situations. There are simple changes you can make which will make a huge difference to your stress levels and help you enjoy life again...
https://youarenotafrog.com
episode 204: How to Get Out of a Toxic Shame Spiral
We all experience shame from time to time, but when it becomes toxic, we can end up in a shame spiral from which it's difficult to escape. When we’re called out on something about which we feel shameful, it can make us defensive. And so often, no-one can punish us as harshly as we punish ourselves.
In this quick dip episode, Rachel shares her strategy to break free from shame spirals and cultivate a healthier mindset; by sharing our shame, taking some perspective, and seeking support from others. She unpacks her SHAME model that was inspired by a recent spiral, which is a simple five-step framework for working through the sensations of shame and finding a way to be kinder to ourselves.
Shame doesn’t make us better people – it only makes us harder on ourselves and leads to us being defensive. So this episode offers a chance to break free of that spiral, remember that we’re human, and remind ourselves we’re doing our best.
Listen to this episode to- Discover how shame can impact our internal mindset and contribute to burnout
- Learn about the complex nature of shame and how it shows up
- Explore strategies and techniques to break free from shame spirals and cultivate a healthier mindset
Episode highlights
- [00:02:09] What's on your pop bottle label?
- [00:03:14] When our actions clash with our values
- [00:07:30] What our ingrained stories tell us
- [00:13:20] Share your shame
- [00:14:35] Hang outwith useless friends
- [00:15:37] Awe
- [00:16:42] Multiple identities
- [00:19:17] Empathy and understanding
Resources
- THRIVE Weekly Planner
- Watch the video version on YouTube
- How Do You Say No When Someone Might Die? – Episode 193
- Why Can’t I Say No? – Episode 163
- How Perfectionism and Shame Lead to Stress and Burnout – 152 with Sandy Miles
- How to Avoid Becoming the Second Victim – Episode 92 with Dr Caraline Wright & Dr Lizzie Sweeting
- Tara Brach leads a Guided Meditation: The Practice of RAIN
- Download the episode’s workbook and CPD form. You can use them for reflection and to submit for your appraisal.
Enjoyed this episode?
Write a review and share this with your friends.
Connect with RachelHave any questions? Contact Rachel through these platforms:
- LinkedIn: @Dr-Rachel-Morris
- Twitter: @DrRachelMorris
- Email: hello@youarenotafrog.com
Find out more about our training
Mentioned in this episode:
FrogFest – March 2024
Join our one-day conference for busy people in high stress, high stakes jobs who want to beat burnout and work happier.
Get your early bird ticket now!