Actually Sustainable

Rachel Berros-Thorpe
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  • Mental Health
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Actually Sustainable is the podcast for high-achieving women who want a healthier, happier life without another unrealistic self-improvement plan. Hosted by physician assistant, professor, positive psychology enthusiast, and burnout survivor Rachel Berros-Thorpe, each short episode combines science-backed insights and practical strategies to help you reduce stress, recover from burnout, build resilience, and create habits that support a life that's actually sustainable.

  1. 6d ago

    Ep 14 What Survival Mode Feels Like

    Are you running from a saber-toothed tiger… or just checking your email? In this episode, Rachel breaks down the physiology of survival mode — what's actually happening in your body when chronic stress takes over — and why high-achieving, neurodivergent women are especially vulnerable to getting stuck there. What happens to your body when the sympathetic nervous system fires (fight or flight)Why brain fog, tight muscles, poor digestion, and a racing heart are all connected to stress physiologyThe difference between the amygdala and the logical brain — and what happens when stress hijacks your thinkingWhy anniversaries of difficult events can secretly spike your cortisolWhy you can't "logic" someone out of a panic attackHow to start recognizing your personal stress response as a first step toward recoveryThe sleep-cortisol-caffeine cycle and how to break itA simple challenge to help you tune into your body's signalsBooks Mentioned Why Zebras Don't Get Ulcers — Robert Sapolskyhttps://bookshop.org/a/124527/9780805073690The Cortisol Connection — Shawn Talbotthttps://bookshop.org/a/124527/9780897934923The Body Keeps the Score — Bessel van der Kolkhttps://bookshop.org/a/124527/9780143127741Burnout — Emily & Amelia Nagoskihttps://bookshop.org/a/124527/9781984818324What does stress feel like in your body? Drop a comment — Rachel reads them! If this episode resonated, share it with a fellow high-achiever who might be running on fumes. Subscribe so you never miss an episode on burnout recovery, nervous system regulation, and sustainable success. Disclaimer: This podcast is not medical advice and is not a replacement for care from a licensed professional. If you are feeling overwhelmed, please reach out to a qualified healthcare provider. #BurnoutRecovery #StressPhysiology #ADHDPodcast #NeurodivergentWomen #NervousSystemHealth #FightOrFlightResponse #MentalHealthForWomen #CortisolBalance #ActuallySustainable #WellnessPodcast

  2. Aug 25

    Ep 13 - The Reality of Emotions

    In this episode of Actually Sustainable, Rachel dives into the science and psychology of emotions — and why understanding them is key to breaking free from burnout. What you'll learn: Why emotions only last 45–90 seconds (and what keeps them going longer)How rumination — positive or negative — shapes how long we hold onto a feelingThe powerful role perception plays in determining our emotional responseHow Rachel used these principles to return to emergency medicine after severe burnoutBook mentioned: How to Unf*ck Your Brain — https://bookshop.org/a/124527/9781621063049Whether you're navigating workplace stress, recovering from burnout, or just trying to understand why you can't shake a bad mood, this episode gives you a foundational framework for working with your emotions rather than being ruled by them. Next week: We move into Unit 2 — learning how to unlearn exhaustion and the patterns keeping you stuck. This podcast is not medical advice and is not a replacement for licensed professional care. Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology Professor, Positive Psychology EnthusiastWebsite: ActuallySustainable.comCalm Under Pressure: How to triage your life to sort the chaos and breathe again: https://www.actuallysustainable.com/calm-under-pressure⚠️ Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for individualized medical or therapeutic care. All opinions and information expressed are my own and not affiliated with any previous, current, or future employer.ActuallySustainable #BurnoutRecovery #EmotionalHealth #MentalHealthPodcast #WomensWellness #HighAchievingWomen #EmotionalIntelligence #BurnoutPrevention #MindsetShift #ResilienceBuilding #StressManagement #ADHDWomen #SelfAwareness #WorkLifeBalance #PodcastForWomen #MentalHealthAwareness #EmotionRegulation #GrowthMindset #WellnessPodcast #TherapyAlternatives

  3. Aug 18

    Ep 12 - What Resilience Actually Is

    Spotify Show Notes Episode 12: What Resilience Actually Is In this episode, Rachel breaks down what resilience truly means — and what it doesn't. Spoiler: it's not just pushing through, settling, or pulling your "big girl panties up." Rachel covers: Why resilience gets a bad reputation (and why it's often misused)What resilience actually is: recognizing what's changeable and changing itThe famous "learned helplessness" dog study and how it applies to burnoutThe difference between resilience and resignationHow "shoulds" created by others can quietly lead to burnoutYour weekly challenge: examine your resentments and the underlying beliefs driving them Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology ProfessorWebsite: ActuallySustainable.comCalm Under Pressure: How to triage your life to sort the chaos and breathe again: https://www.actuallysustainable.com/calm-under-pressure⚠️ Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for individualized medical or therapeutic care. All opinions and information expressed are my own and not affiliated with any previous, current, or future employer.#ActuallySustainable #BurnoutRecovery #ADHDWomen #HighAchievingWomen #GuiltAndRest #RestIsProductive #ADHDPodcast #BurnoutPrevention #ADHD #NervousSystemRegulation #SustainableLiving #WomenWithADHD #MentalHealthPodcast #ADHDAwareness #SlowDown #SelfCompassion #YouTubePodcast #PodcastForWomen #ADHDLife #ChronicBurnout #WorkLifeBalance

  4. Aug 11

    Ep 11 - Resilience Is Not a Bad Word

    Episode 11 – Resilience is Not a Bad Word In this episode of Actually Sustainable, host Rachel Barrows-Thorpe (PA, educator, and burnout survivor) pushes back on the idea that resilience is just a toxic demand to "handle more." Using two personal stories — a women's wellness event and a romance novel about a burned-out ER doctor — Rachel unpacks what resilience actually is, and what it isn't. What we cover: Why some people feel jealous of characters who get to collapse in bed for months — and what that really signalsThe difference between burnout, depression, grief, trauma, and PTSD (and why they require different treatment)Why Rachel couldn't take FMLA — and how that forced resilience actually helped herHow depression can feel like selfishness, and why that's a lie your brain tells youWhy community can't fix you, but it still matters enormouslyPractical ways to reach out for help (therapy options: virtual, in-person, insurance, cash pay, and more)Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology ProfessorWebsite: ActuallySustainable.comCalm Under Pressure: How to triage your life to sort the chaos and breathe again: https://www.actuallysustainable.com/calm-under-pressure⚠️ Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for individualized medical or therapeutic care. All opinions and information expressed are my own and not affiliated with any previous, current, or future employer.#ActuallySustainable #BurnoutRecovery #ADHDWomen #HighAchievingWomen #GuiltAndRest #RestIsProductive #ADHDPodcast #BurnoutPrevention #ADHD #NervousSystemRegulation #SustainableLiving #WomenWithADHD #MentalHealthPodcast #ADHDAwareness #SlowDown #SelfCompassion #YouTubePodcast #PodcastForWomen #ADHDLife #ChronicBurnout #WorkLifeBalance

  5. Aug 4

    Ep 10 - What Actually IS Burnout

    Episode 10: What Actually Is Burnout? (Because It's Not a Personal Failure) In this episode of Actually Sustainable, we finally define burnout — straight from the World Health Organization — and unpack why it is a workplace and systems issue, not a personal failure. In this episode: The official WHO definition of burnout and what it actually meansWhy burnout is NOT your fault (even if it feels like it)The difference between burnout, grief, secondary PTSD, and moral injuryHow "should" stories sabotage high-achieving women with ADHDThe invisible extra burden neurospicy people carry at workHow to rewrite the toxic internal narratives keeping you stuckThe self-compassion test: would you say that to a friend?This week's challenge: Identify your "should" statements. Say them out loud and ask yourself — would you say that to a colleague? If not, rewrite them. Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology ProfessorWebsite: ActuallySustainable.comCalm Under Pressure: How to triage your life to sort the chaos and breathe again: https://www.actuallysustainable.com/calm-under-pressure Actually Sustainable is for educational and entertainment purposes only and is not a substitute for personalized medical care, therapy, or coaching.All opinions and information expressed are my own and not affiliated with any previous, current, or future employer. #ActuallySustainable #BurnoutRecovery #ADHDWomen #Cortisol #StressManagement #NervousSystemHealth #BurnoutPrevention #HighAchievingWomen #ADHDPodcast #MentalHealthPodcast #WomensHealth #ChronicStress #HealingBurnout #SleepHealth #ADHDlife #SelfCare #CortisolBalance #FightOrFlight #ActuallySustainablePodcast

  6. Jul 28

    Ep 8 - You Can't Heal in Emergency Mode

    Episode 8: You Can't Heal in Emergencies In this episode, we dive into cortisol — the hormone at the center of your stress response — and why staying in a constant state of "emergency" is quietly destroying your health, your sleep, and your recovery. We cover: What cortisol actually does in your body (the saber-toothed tiger explained)Why modern burnout keeps cortisol chronically elevatedThe downstream effects: digestive issues, poor sleep, muscle tension, immune suppression, and moreThe college finals phenomenon — and why you get sick the moment you stopSimple (but not easy) ways to start bringing cortisol levels down📚 Book mentioned: Zebras Don't Get Ulcers by Robert Sapolsky https://bookshop.org/a/124527/9780805073690- Read with a grain of salt, as some medical guidance is dated, but the cortisol basics are solid. The Cortisol Connection by Shawn Talbot, PhD https://bookshop.org/a/124527/9780897934923 Your Host: Rachel Berros-Thorpe, PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology Professor Website: ActuallySustainable.com Calm Under Pressure: How to triage your life to sort the chaos and breathe again: https://www.actuallysustainable.com/calm-under-pressure ⚠️ Disclaimer: This podcast is for educational and entertainment purposes only. It is not a replacement for medical advice or the care of a trained healthcare professional. Please consult your own provider for individualized guidance. All opinions expressed are my own and not affiliated with any of my previous, current, or future employers #ActuallySustainable #BurnoutRecovery #ADHDWomen #Cortisol #StressManagement #NervousSystemHealth #BurnoutPrevention #HighAchievingWomen #ADHDPodcast #MentalHealthPodcast #WomensHealth #ChronicStress #HealingBurnout #SleepHealth #ADHDlife #SelfCare #CortisolBalance #FightOrFlight #ActuallySustainablePodcast

  7. Jul 28

    Ep 9 - The Guilt of Slowing Down

    Episode 9: The Guilt of Slowing Down Do you feel guilty every time you stop? You're not alone — and there's a reason it's so hard to rest, especially for high-achieving women with ADHD or burnout tendencies. In this episode, we explore: Why slowing down triggers guilt (and why that guilt isn't always warranted)How ADHD brains use panic and cortisol as a motivation system — and why that's unsustainableThe difference between guilt you should listen to vs. guilt that's just cultural conditioningWhy you do NOT need to "earn" rest — it's a biological requirement, not a rewardHow to follow resentment as a signal that your boundaries need attentionA simple first step: just notice your guilt this week, no action required yetResources mentioned: Calm Under Pressure mini-program (~1 hour, 5 sections): actuallysustainable.comIf this episode resonated with you, share it with someone who needs to hear it, and leave a comment about what you feel most guilty about — or how you work through it. Follow & subscribe so you never miss an episode! Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology ProfessorWebsite: ActuallySustainable.comCalm Under Pressure: How to triage your life to sort the chaos and breathe again: https://www.actuallysustainable.com/calm-under-pressure This podcast is for educational and entertainment purposes only and is not a substitute for individualized medical or therapeutic care. All opinions and information expressed are my own and not affiliated with any previous, current, or future employer. #ActuallySustainable #BurnoutRecovery #ADHDWomen #HighAchievingWomen #GuiltAndRest #RestIsProductive #ADHDPodcast #BurnoutPrevention #NervousSystemRegulation #SustainableLiving #WomenWithADHD #MentalHealthPodcast #ADHDAwareness #SlowDown #SelfCompassion

  8. Jul 14

    Ep 7 - High Functioning Doesn't Mean Healthy

    In Episode 7 of Actually Sustainable, we're unpacking why being high-functioning doesn't mean you're actually healthy. If you're a high achiever who keeps pushing through on too little sleep, too many responsibilities, and not enough help — this one's for you. We talk about: Why we cling to identities built around overwork and hustleHow familiar (even unhealthy) patterns feel safer than changeThe "burnout loop" and why some of us unconsciously stay in itHow ADHD can fuel both overachievement and shame spiralsA simple "ask why" journaling exercise to find the root of your overworked identityRemember: being able to do all the things doesn't mean you should — and it certainly doesn't mean you're okay. Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology ProfessorWebsite: ActuallySustainable.comCalm Under Pressure: How to triage your life to sort the chaos and breathe again: https://www.actuallysustainable.com/calm-under-pressure Disclaimer: Actually Sustainable is for educational and entertainment purposes only and is not a substitute for professional medical or mental health advice. All opinions expressed are my own and not affiliated with any of my previous, current, or future employers. #ActuallySustainable #BurnoutRecovery #ADHDWomen #HighAchievingWomen #GuiltAndRest #RestIsProductive #ADHDPodcast #BurnoutPrevention #ADHD #NervousSystemRegulation #SustainableLiving #WomenWithADHD #MentalHealthPodcast #ADHDAwareness #SlowDown #SelfCompassion #YouTubePodcast #PodcastForWomen #ADHDLife #ChronicBurnout #WorkLifeBalance

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About

Actually Sustainable is the podcast for high-achieving women who want a healthier, happier life without another unrealistic self-improvement plan. Hosted by physician assistant, professor, positive psychology enthusiast, and burnout survivor Rachel Berros-Thorpe, each short episode combines science-backed insights and practical strategies to help you reduce stress, recover from burnout, build resilience, and create habits that support a life that's actually sustainable.

Information

  • Creator
    Rachel Berros-Thorpe
  • Years Active
    2026
  • Episodes
    15
  • Rating
    Clean
  • Copyright
    © Rachel Berros-Thorpe
  • Show Website
    Actually Sustainable