Most people think regulating their nervous system means calming down. Breathing slower. Meditating harder. Journalling more. And when that doesn’t work? They assume they’re doing it wrong. In this episode, Jane (creator of the MirrorWalk Method) and I flip that on its head. Because it’s not that the tools are wrong. It’s that we’ve been using them the wrong way round. If your system is stuck in survival mode, forcing calm can actually make things worse. Top-down tools – thinking, analysing, trying to relax your way out of stress – often aren’t what a dysregulated system needs. Why? Because 80% of the messages that regulate your nervous system travel from your body to your brain. Not the other way round. So we don’t start with “calm your thoughts.”We start with safety in the body. We talk about: • Why joy isn’t indulgent – it’s regulatory• Why movement beats white-knuckling stillness• Why rhythm and familiarity matter more than you think• Why trying to “relax properly” can backfire And then Jane shares her MirrorWalk Method – a simple but powerful bottom-up practice that’s exploding for a reason (over 40k followers on Instagram). Because it works. This isn’t another “just breathe” conversation. It’s honest. It’s energising. And it might completely change how you think about stress and regulation. This is genuinely one of the best conversations I’ve had. If you’ve been trying to force calm and wondering why it’s not landing…You need to hear this one. FOLLOW JANE ON INSTAGRAM: @herfireconfidence - <a href="https://www.instagram.com/herfireconfidence/" rel="noopener noreferrer" target="_blank">Instagram</a> The MirrorWalk Method - <a href="https://stan.store/herfireconfidence?utm_source=ig&amp;utm_medium=social&amp;utm_content=link_in_bio&amp;fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnyFuXYZsi6DV16XZiJpUOchN0YkjD78waRTMy6bNAIXqqkOgMs6zsrMRJu7c_aem_PV57OUIj0zRcg0eWx--ifQ" rel="noopener noreferrer" target="_blank">Jane (@herfireconfidence) | Stan</a> FOLLOW RICH ON INSTAGRAM: <a href="https://www.instagram.com/rb_burnoutcoach/" rel="noopener noreferrer" target="_blank">Rich Bagnall - ILM Qualified Coach and Mental Health Nurse (@rb_burnoutcoach) • Instagram photos and videos</a> 1:1 Coaching Programme: <a href="https://www.rbburnoutcoach.co.uk/work-with-me" rel="noopener noreferrer" target="_blank">Work With Me | Rich Bagnall Stres</a> Email: rbburnoutcoach@gmail.com

Stop Forcing Calm: A Different Way to Regulate Your Nervous System – With Jane, Creator of the MirrorWalk Method

In this episode, Jan and I get properly stuck into what stress really looks like in real life, not just the theory, but the day-to-day reality of trying to juggle work, family, responsibility and everything else life throws at us. We talk about navigating uncertainty, especially when work feels unstable or overwhelming, and how easy it is to lose sight of what actually matters when you’re stuck in survival mode. We explore meaningful work, identity, and what happens when you’ve been “just coping” for so long that you forget what feeling well even looks like. We get into the science of stress and recovery in a really down-to-earth way, what’s happening in the nervous system, why so many people can’t switch off even when they’re exhausted, and why rest often feels harder than pushing through. Jan shares lots of practical wisdom around boundaries, self-care (the real kind, not the Instagram version), and how small daily habits can either keep us stuck… or gently bring us back to ourselves. This is one of those conversations that feels like a deep breath. Honest, relatable, and full of reminders that you don’t need to overhaul your whole life overnight, but you do need to stop ignoring what your system has been trying to tell you. If you’ve been feeling stuck in stress, running on empty, or like you’ve lost a bit of yourself along the way… this one’s for you. FOLLOW RICH ON INSTAGRAM: <a href="https://www.instagram.com/rb_burnoutcoach/" rel="noopener noreferrer" target="_blank">Rich Bagnall - ILM Qualified Coach and Mental Health Nurse (@rb_burnoutcoach) • Instagram photos and videos</a> 1:1 Coaching Programme: <a href="https://www.rbburnoutcoach.co.uk/work-with-me" rel="noopener noreferrer" target="_blank">Work With Me | Rich Bagnall Stres</a> Email: rbburnoutcoach@gmail.com

Welcoming Back Stress Consultant Jan Summerfield

In this episode, I’m joined by Ben Russell, host of the Couch to Coached podcast and we’re having a proper honest conversation about what happens when life just quietly piles up. Ben shares his story of starting a business, supporting his elderly parents, raising a family, and trying to keep everything afloat… until his mental health started to suffer and burnout crept in. We talk about what that actually looked like day to day, the pressure no one else really sees, the guilt, the self-blame, and that feeling of “I should be coping better than this.” Ben also opens up about losing his mum, the complex emotions that came with that, and how grief can sit alongside relief when the pressure you’ve been carrying finally shifts. A big part of Ben’s recovery has been running, and we get into how movement helped him manage stress, clear his head, and start feeling more like himself again. And he shares how Couch to Coached became more than just a podcast, it became part of how he looked after himself. We also talk about Ben’s ADHD and autism diagnosis, how that’s helped him understand himself better, and why neurodivergent nervous systems can experience stress and burnout differently. This episode is for anyone who’s been trying to be everything to everyone, quietly struggling, and wondering why they feel so overwhelmed.You’re not weak. You’re not failing. Sometimes life just gets heavy, and you don’t have to carry it alone. FOLLOW RICH ON INSTAGRAM: <a href="https://www.instagram.com/rb_burnoutcoach/" rel="noopener noreferrer" target="_blank">Rich Bagnall - ILM Qualified Coach and Mental Health Nurse (@rb_burnoutcoach) • Instagram photos and videos</a> 1:1 Coaching Programme: <a href="https://www.rbburnoutcoach.co.uk/work-with-me" rel="noopener noreferrer" target="_blank">Work With Me | Rich Bagnall Stres</a> Email: rbburnoutcoach@gmail.com FOLLOW BEN AND THE COUCH TO COACHED PODCAST: Ben's <a href="https://www.instagram.com/3en.russell/?hl=en" rel="noopener noreferrer" target="_blank">Instagram</a> Couch to Coach <a href="https://www.instagram.com/couchtocoached/?hl=en" rel="noopener noreferrer" target="_blank">Instagram</a> Books mentioned in the podcast: <ul><li>Dopamine Nation </li><li>The Subtle Art of Not Giving a F**k</li><li>The Let Them Theory </li><li>The dose Effect</li></ul>

The Cost of Trying to Be Everything to Everyone - With Ben Russell

In today’s episode, Tina, a Senior Sister on Critical Care, opens up about her journey through burnout. She describes what it was really like to reach the point of exhaustion, giving everything to work, holding it together for everyone else, and completely neglecting herself in the process. When we first started working together, Tina was in a dark place, overwhelmed, anxious, constantly running on empty, with no boundaries and no energy left for the things or people she cared about most. Through coaching, everything began to shift. Each session helped her untangle the guilt, challenge the stories keeping her stuck, and start rebuilding from the inside out. Together, we worked on mindset, boundaries, and self-compassion, practical tools that helped her take back control, one small step at a time. Now, Tina’s calmer, more confident, and leading both at work and in life from a place of strength rather than survival. She’s proof that coaching isn’t about “fixing” people, it’s about guiding them back to themselves, helping them see that change is possible, and empowering them to create a life that actually feels like theirs again.If you’ve ever thought “I can’t keep doing this” this episode will show you what’s possible when you stop trying to survive alone and start investing in yourself. Takeaways <ul><li>Burnout can happen to anyone, regardless of their role or responsibilities.</li><li>Recognising the signs of burnout is crucial for recovery.</li><li>Coaching can provide valuable tools and support for managing stress.</li><li>Setting boundaries is essential for maintaining mental health.</li><li>Self-compassion is key to overcoming feelings of shame and guilt.</li><li>It's important to prioritise self-care and personal well-being.</li><li>Speaking up about mental health struggles can help others feel less alone.</li><li>Creating a toolbox of coping strategies can aid in recovery.</li><li>Social support is vital during difficult times.</li><li>Transformations take time, and it's okay to seek help along the way.</li></ul> FOLLOW RICH ON INSTAGRAM: INSTAGRAM: https://www.instagram.com/rb_burnoutcoach/ CONTACT US BY EMAIL: reviveandthrivepod1@gmail.com

The Coaching Transformation - From Burnout & Surviving To Actually Living Again

In todays episode, Rich invites James Harvey on to The Revive and Thrive podcast. As you will know from the previous episode, James is an organisational development trainer in his local acute hospital trust, and the leader of the Men's Health Group there. We start by discussing the importance of looking after staff and the complexities around this, before moving on to the importance of men's health, the challenges men face in today's society, and the significance of opening up about mental health issues. James shares his personal experiences, including the loss of his brother and the impact this had on him at the time, reflecting on how he navigated through this difficult time, and then on to how this influenced his work in promoting men's health. The conversation emphasises the need for supportive environments where men can feel comfortable discussing their struggles and seeking help. Takeaways<ul><li>Men often struggle to talk about their feelings and health issues.</li><li>Creating a supportive environment is crucial for men to open up.</li><li>Personal experiences can drive passion for promoting men's health.</li><li>Leadership plays a vital role in shaping workplace culture.</li><li>Men's health groups can provide a safe space for discussion.</li><li>The stigma around men's health needs to be addressed.</li><li>Comparison to others can lead to feelings of inadequacy.</li><li>Encouraging men to seek help is essential for their wellbeing.</li><li>Physical health checks are often neglected by men.</li><li>Talking to someone can significantly improve mental health.</li></ul> Access James's other Men's Health Group podcasts below: <a href="https://vimeo.com/showcase/11783324?share=copy" rel="noopener noreferrer" target="_blank">https://vimeo.com/showcase/11783324?share=copy</a> FOLLOW REVIVE AND THRIVE: INSTAGRAM: <a href="https://www.instagram.com/reviveandthrive_pod/" rel="noopener noreferrer" target="_blank">Revive &amp; Thrive (@reviveandthrive_pod) • Instagram photos and videos</a> CONTACT US BY EMAIL: reviveandthrivepod1@gmail.com

Culture, Compassion, and Conversations That Matter

In this episode of Revive and Thrive, Rich switches seats and joins James Harvey, host of his local acute Trust's Men’s Health Group podcast. They dive into the signs and symptoms of stress and burnout in men, the role societal expectations and "lad culture" play in shaping mental health, and the importance of practical coping tools like exercise and speaking up. While the focus is on men’s wellbeing, this episode offers valuable insight for everyone. If you've ever felt overwhelmed, burnt out, or unsure where to start, there’s something here for you. Takeaways<ul><li>Stress and burnout are often hard to recognise in ourselves and others.</li><li>Irritability and withdrawal are common signs of stress in men.</li><li>Men often struggle to talk about their mental health due to societal pressures.</li><li>Coping mechanisms like exercise can help manage stress effectively.</li><li>Burnout is characterised by physical and mental exhaustion, leading to decreased productivity.</li><li>Counselling should be part of a holistic approach to managing stress and burnout.</li><li>Talking to friends about struggles can help normalise mental health discussions.</li><li>Small steps towards mental wellbeing can lead to significant changes over time.</li><li>It's important to recognise the difference between stress and burnout.</li><li>Self-care practices are essential for maintaining mental health.</li></ul> Access James's other Men's Health Group podcasts below: <a href="https://vimeo.com/showcase/11783324?share=copy" rel="noopener noreferrer" target="_blank">https://vimeo.com/showcase/11783324?share=copy</a> FOLLOW REVIVE AND THRIVE: INSTAGRAM: <a href="https://www.instagram.com/reviveandthrive_pod/" rel="noopener noreferrer" target="_blank">Revive &amp; Thrive (@reviveandthrive_pod) • Instagram photos and videos</a> CONTACT US BY EMAIL: reviveandthrivepod1@gmail.com

Men Under Pressure: Stress & Burnout

SummaryIn this conversation, Rich and Tasha discuss Tasha's journey through a breast cancer diagnosis, treatment, and the subsequent challenges of early surgical menopause. Tasha shares her experiences of navigating motherhood, work, and mental health while dealing with the emotional and physical impacts of her diagnosis. They explore the importance of community support, the need for aftercare, and the creation of the 'Too Young to Pause' group to help others facing similar challenges. Tasha emphasises the significance of self-compassion and the need for open communication with loved ones during difficult times. Takeaways<ul><li>Conversations should feel relaxed and comfortable.</li><li>Sharing personal stories can foster vulnerability and connection.</li><li>Balancing work and parenting is a common struggle.</li><li>Finding joy in small moments is essential for mental health.</li><li>Stress and burnout can impact parenting and work life.</li><li>A cancer diagnosis can be life-altering and traumatic.</li><li>Mental health support is crucial during and after treatment.</li><li>Community support can make a significant difference in recovery.</li><li>Surgical menopause presents unique challenges that require understanding and support.</li><li>Self-compassion is vital for those facing health challenges.</li></ul> Connect with Tasha Brown: Facebook Too Young To Pause Private Group - <a href="https://eu-west-1.protection.sophos.com/?d=facebook.com&amp;u=aHR0cHM6Ly93d3cuZmFjZWJvb2suY29tL3NoYXJlL2cvMUh6RXRlbUZTWS8_bWliZXh0aWQ9d3dYSWZy&amp;i=NjE4YWI3ZjVkNzZhNWIwZTMzZDM1MGZl&amp;t=NFFPL0haeWJtSTN5UDd2REtQVjRrM3FvaUFaSjJFaE55MUFubEgxSStlbz0=&amp;h=208ba81d3a28438bbba526b720c9eabc&amp;s=AVNPUEhUT0NFTkNSWVBUSVZ6VV0TrEJOA_mmJ9FTpOtc0pBmtSFf6WNufJEDU_4qGQ" rel="noopener noreferrer" target="_blank">https://www.facebook.com/share/g/1HzEtemFSY/?mibextid=wwXIfr</a>Instagram Too Young To Pause - https://www.instagram.com/tooyoungtopause_staffordshire/Instagram Broken Boobs to Forever Foobs - https://www.instagram.com/broken.boobs_to_forever.foobs/ Support as discussed in the episode: The Osborne Trust - A small Charity founded by a lady called Emma who herself had Breast Cancer. The charity supports children of the parents diagnosed with cancer by providing resources where possible.&nbsp;Emma is currently navigating a second cancer diagnosis and still smashing it with the invaluable support she offers children nationally despite the treatment she is undergoing right now - <a href="https://theosbornetrust.com/" rel="noopener noreferrer" target="_blank">The Osborne Trust - Supporting children during a parents Cancer treatment</a> Little Lifts if a small charity that provides care packages to those going through treatments such as chemotherapy and / or radiotherapy - <a href="https://www.littlelifts.org.uk/" rel="noopener noreferrer" target="_blank">Little Lifts | For People Affected by Breast Cancer</a> Macmillan Resources - <a href="https://www.macmillan.org.uk/cancer-information-and-support/get-help/emotional-help/bupa-counselling-and-emotional-well-being-support" rel="noopener noreferrer" target="_blank">https://www.macmillan.org.uk/cancer-information-and-support/get-help/emotional-help/bupa-counselling-and-emotional-well-being-support</a> FOLLOW REVIVE AND THRIVE: INSTAGRAM: <a href="https://www.instagram.com/reviveandthrive_pod/" rel="noopener noreferrer" target="_blank">Revive &amp; Thrive (@reviveandthrive_pod) • Instagram photos and videos</a> CONTACT US BY EMAIL: reviveandthrivepod1@gmail.com

From Breast Cancer to Surgical Menopause with Tasha Brown

In todays conversation, I speak with Vicki, a qualified Social Worker and founder of Social Work Sorted. We will hear Vicki's own journey from completing her Social work training 10 years ago to where she is today. Vicki shares her journey into social work and her transition into podcasting and starting her own business. We discuss the challenges of family life, societal expectations, and the importance of personal identity beyond professional roles. The conversation explores the complexities of working in social care and healthcare, the significance of following one's passions, and the challenges of collaboration between sectors, and much more! And of course we will be talking about strategies for preventing stress and burnout, and how Vicki provides valuable support to new social workers, emphasising the need for self-care and understanding systemic challenges. CONNECT WITH Vicki:You can connect with Vicki and her invaluable work through: INSTAGRAM - <a href="https://www.instagram.com/vickishevlin_/" rel="noopener noreferrer" target="_blank">Instagram</a> WEBSITE - <a href="https://linktr.ee/socialworksorted?fbclid=PAZXh0bgNhZW0CMTEAAadV0jHdF7h3F5ixqo8iCEDrgLBJvtYIcqFCYk18JAVNCh7Hl0Glm5xXGPQvaw_aem_y2UyTL6poXhlUiZvv-QrbQ" rel="noopener noreferrer" target="_blank">Vicki Shevlin | Linktree</a> FOLLOW REVIVE AND THRIVE: INSTAGRAM: <a href="https://www.instagram.com/reviveandthrive_pod/" rel="noopener noreferrer" target="_blank">Revive &amp; Thrive (@reviveandthrive_pod) • Instagram photos and videos</a> CONTACT US BY EMAIL: reviveandthrivepod1@gmail.co

The Empowered Social Worker, Providing Confidence & Calm for New Starters, with Vicky Shelvin

SummaryIn this episode, Rich and Empowerment Coach Nic Cooper, discuss the journey of self-discovery and empowerment, focusing on the challenges of societal expectations, and how we can start to create a life that we connect with and is in our terms. In this conversation, Nic shares her journey through relationships, self doubt, and the transformative power of coaching. She discusses the importance of self-discovery, mindfulness, and finding personal interests that bring joy. The dialogue emphasises the need to challenge societal norms and expectations, focusing on individual growth and the significance of awareness in personal development. In this conversation, Nic and Rich explore the journey of personal growth, emphasising the importance of embracing change, overcoming common struggles like self-doubt and comparison, and the power of community. Nic shares insights from her coaching experience, highlighting the significance of self-love, setting higher standards, and the transformative potential of gratitude and small steps. The discussion also introduces the Single Girls Club, a community created by Nic aimed at supporting single women in their personal development journey. Takeaways<ul><li>Nic is an empowerment coach for single women and a lawyer.</li><li>Nic emphasises the importance of self-discovery and confidence.</li><li>Societal pressures can lead to feelings of inadequacy.</li><li>Nic's journey began after a difficult relationship.</li><li>She learned to listen to her intuition and gut feelings.</li><li>Coaching has become a passion for Nic, providing fulfilment.</li><li>Nic encourages women to let go of self-doubt.</li><li>Finding balance between work and passion is essential.</li><li>Personal growth often comes from challenging societal norms.</li><li>Coaching provides accountability and a safe space for expression.</li><li>Thoughts are not facts; they can be changed.</li><li>Mindfulness helps in noticing the world around us.</li><li>Building habits is crucial for personal growth.</li><li>It's important to focus on what you have, not what's missing.</li><li>Awareness is the first step to understanding self-doubt.</li><li>Coaching is about guiding clients to find their own answers.</li><li>Little changes in habits can lead to significant improvements. Listen to the fire in your belly for change.</li><li>Opportunities often come from following your interests.</li><li>Comparison can trap you; focus on your own journey.</li><li>Self-love and trust are crucial for personal growth.</li><li>You should never settle for less than you deserve.</li><li>Community support can amplify personal growth.</li><li>Bad days are normal; habits help navigate them.</li><li>Gratitude shifts your focus to the positive.</li></ul> CONNECT WITH NIC:You can connect with Nic and her invaluable work through: INSTAGRAM - https://www.instagram.com/coachingwithnic/ WEBSITE - https://linktr.ee/nicola_cooper_coaching FOLLOW REVIVE AND THRIVE: INSTAGRAM: <a href="https://www.instagram.com/reviveandthrive_pod/" rel="noopener noreferrer" target="_blank">Revive &amp; Thrive (@reviveandthrive_pod) • Instagram photos and videos</a> CONTACT US BY EMAIL: reviveandthrivepod1@gmail.co

The Empowerment Coach - Becoming Unapologetically You

Supporting you to manage stress, prevent burnout and take back control

Revive &amp; Thrive is a straight-talking podcast about stress, overwhelm and burnout, and what actually works to change it. Hosted by Rich Bagnall, stress and burnout coach, mental health nurse, and organisational wellbeing lead, this podcast goes beyond surface-level advice and generic “self-care” tips. If you’re exhausted but can’t slow down… If you look like you’re coping on the outside but feel wired and overwhelmed underneath…If you’re constantly “just getting through the week”…This is for you. Each episode explores what really drives stress in modern life, high pressure environments, leadership load, people-pleasing, overthinking, nervous system overload, and how to build genuine capacity instead of just coping harder. Expect: • Real conversations with real people• Practical tools that work in real life (not just in theory)• Honest discussions about burnout, boundaries and emotional load• Insight into how pressure affects the body and mind, and how to reset it This isn’t about quitting your job or escaping your responsibilities. It’s about learning how to stay steady under pressure, protect your energy, and build a life that doesn’t rely on running on empty. If you’re ready to stop surviving and start living properly again, you’re in the right place. FOLLOW RICH ON INSTAGRAM: @rb_burnoutcoach - <a href="https://www.instagram.com/rb_burnoutcoach/" rel="noopener noreferrer" target="_blank">Instagram</a> WEBSITE FOR 1:1 COACHING PROGRAMME - https://www.rbburnoutcoach.co.uk/ CONTACT BY EMAIL: rrbburnoutcoach@gmail.com

Revive & Thrive - Managing Stress and Burnout

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