Happy Doc Student Podcast Heather Frederick, PhD
-
- Education
-
Feeling alone, frustrated, confused? Thinking of throwing in the towel? Founded on the belief that you can realize your dream of becoming a doctor with your sanity, health, and relationships intact, the Happy Doc Student Podcast delivers weekly inspiration through academic wisdom and esoteric insight. It's no secret the doctoral journey is a difficult one, but you're not alone; join us and put more JOY in your journey!
-
Unhunched: The Power of Posture for a Pain-Free, Stress-Free Life with Aesha Tahir
Aesha Tahir reveals the link between better posture and a pain-free life, less stress, and improved self-confidence. She is an award-winning author, keynote speaker, corporate trainer, and movement specialist who provides trainings on posture and wellness. Her best-selling book “Unhunched: Discover Wellness Through Posture.”
If you want visuals watch this on YouTube here: https://youtu.be/50Hoi4NInMY
Highlights:
1. Good posture is your body’s natural position and should be effortless and allows gravity to work for us (not against us).
2. CHECK YOUR POSTURE: Have a friend take a photo of you standing. Are the landmarks aligned? Earlobe, shoulder, hip, knees, ankles.
3. Maintain good posture while siting. Are your eyes in line with your screen, elbows in line with shoulder, and your seat is deep in your chair?
4. Your head is as heavy of a bowling ball and every inch your head moves forward you increase the pressure on your spine an extra 10 pounds! Do the math and now you understand why might have neck, shoulder, and back pain.
5. SIMPLE EXERCISE to combat poor posture: Chin retraction (press back of head against headrest or wall – hold for 20 seconds repeat 3-4 times), Pomodoro technique (move that body!), deep breathing, expansive posture stretches.
6. Stress activates our sympathetic nervous system to activate which results in: rapid breathing, increased heart rate and blood pressure, reduced blood flow to necessary organs, higher levels of cortisol, etc.
7. MOVE OFTEN!! Research suggests we are often not aware of these symptoms and after working on the computers after 30 consecutive minutes of sitting and typing on the computer, all these biomarkers are active and this induces muscle soreness and pain in our body.
8. Bonus benefits of regular breaks – reduce pain and allow space for BURSTS OF CREATIVITY.
9. UNPLUG. Make time for yourself and your social network (your time spent in these activities may be LESS than before you started your degree, but do not eliminate entirely!).
10. BREATHE. 4-5 slow, deep breaths can break the stress-cycle by toning your vagus nerve.
11.Good posture also impacts our feelings of confidence and productivity. UNHUNCH dear listeners!
Connect with Aesha
Instagram: https://www.instagram.com/tone_and_strengthen/
Facebook: https://www.facebook.com/toneandstrengthen
Linkedin: https://www.linkedin.com/in/aeshatahir
Youtube: https://www.youtube.com/@toneandstrengthen5984/featured
PI: https://pin.it/3iSWj9X
Link to free download: https://www.aeshatahir.com/
Link to book - Unhunched: Discover Wellness Through Posture https://amzn.to/49RAfJE
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy
Want to make my day? Rate, review, subscribe & share with someone you love. -
PhD Pause and Play: Navigating Life, Stopping, and Restarting the Academic Journey with Adam Baldry, MA
On this show I chat with Adam Baldy. Adam holds an MA in East Asian Studies and is a PhD student at the University of Arizona. As a Senior IT Systems Analyst at Pima Community College, he blends his in-person and online teaching experience with ed tech management.
Highlights
· Starting a doctoral program is a big decision (perhaps the biggest decision you will ever make). If at any time you feel pressured to start a program, question the motives of that organization.
· Do your research! Speak with current students, graduates, and faculty. Ask for time-to-completion statistics and graduation rates. Complete the exercises in Ch. 1 of The Happy Doc Student Handbook. See episodes below.
· There are unique challenges for first-generation college students and navigating the unfamiliar territory of graduate school can add to an already stressful environment.
· Graduate school will happen in the context of your LIFE; there are no easy answers when it comes to deciding how to manage your own mental health, supporting others, building a career, etc.
· Knowing your core values is key; you will have to let some things go; be honest in terms of your priorities during this season.
· Embracing a part-time program may allow you to balance work, academia, and family life.
· Like stepping into a doctoral program, stepping out of one is also a big decision. Be cautious of “reacting." Instead, responded thoughtfully to these feelings (see the I-Think-I-Want-To-Stop activity in The Happy Doc Student Handbook).
· If you do decide to step out (whether forever or for a season), refrain from feelings of guilt/failure and listen to the Good Goodbye episode: https://www.buzzsprout.com/1547113/8016142
Connect with Adam
https://www.linkedin.com/in/adam-baldry-ab6501117/
Relevant episodes for when you are researching programs:
#2 The Doc Journey: Things You Need to Know (that they probably won't tell you)
#21 Should I Pursue a Doctoral Degree? with Dr. Chris Cappannelli
#31 Reality Check: Is a Doc Program for You? with Jamie Hillman
#53 Are We Teaching Students To Be Unhappy? with Dr. Leonard Cassuto
#69 Career Diversity & The Doctorate with Dr. Leonard Cassut
Relevant episodes for when you want to STOP:
#7 When You Want to Quit with Dr. Jodie Hemerda
#10 ABD, Limiting Beliefs and Giants with Dr. Scott Burrus
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy
Want to make my day? Rate, review, subscribe & share with someone you love. -
Let's Press Pause...and Rest with Dr. Heather Frederick
Let's go on a little adventure and explore what rest means to you.
If you haven't already heard my thoughts on self-care as a secret weapon and the role of self-love...check them out here:
Unleash Your Genius: The Secret of Self-Care
https://www.buzzsprout.com/1547113/6988105
100 Guests Changed My Life (will they change yours?)
https://www.buzzsprout.com/1547113/12981214
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy
Want to make my day? Rate, review, subscribe & share with someone you love. -
Love Isn't Love Until It's Given Away: Exploring the Love Languages with Paul Zolman
This conversation delves into the profound impact of love on personal well-being and its potential to create a more loving world.
In this episode I chat with Paul Zolman, a speaker, educator, veteran, entrepreneur, and author of the book "Role of Love: The most effective way to demonstrate love every day." Paul shares his inspiring journey from a childhood filled with abuse to adopting a mindset that allows him to love freely in any circumstance.
Highlights
· Our past profoundly impacts our future – are you going to repeat family patterns or be intentional about changing them?
· Dr. Gary Chapman’s five love languages can serve as a foundation for understanding how you give and receive love
· Practicing the five love languages (service, quality time, words of affirmation, gifts, and physical touch) expands our understanding and experience of love
· Using the love language cube/dice is one way to bring an element of play and fun into exercising your expression of love
· Ask yourself: Are you willing to send love out without expecting it to come back?
· Need ideas for expressing love in a language that isn’t your preference? Get Paul’s free download (see below)
Connect with Paul
www.roleoflove.com
Role Of Love Dice (@roleoflovedice) • Instagram photos and videos
Paul Zolman | Author (@paul_zolman) • Instagram photos and videos
https://www.facebook.com/roleoflovedice
https://www.facebook.com/paul.zolman.7/
https://www.linkedin.com/in/paulzolman/
Role of Love Dice (@roleoflovedice) / X (twitter.com)
Get Paul’s book here: Role of Love: The most effective way to demonstrate love every day
To receive the free download: 101 Ways to Express Love, email Paul at: lovesrole@gmail.com
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy
Want to make my day? Rate, review, subscribe & share with someone you love. -
The Road to Getting PhDone - Research Alignment with Dr. Allen Roda
In this episode I welcome back Dr. Allen Roda, author of PhDone. We chat about everything from topic generation to oral defense.
Highlights:
Don't get married to your research method - changing your method is not the end of the world (we promise!)Being flexible is part of the doctoral process - learning how to respond rather than react is a life-skill that will benefit you beyond your program Alignment is often a huge issue - you must have alignment from your topic to theoretical framework to purpose to research questions to method - check out this podcast to understand how to reach alignment with your project: https://www.buzzsprout.com/1547113/7455607Be thoughtful and intentional about every single change you make; this is YOUR project -- Own it!It's important listen to feedback about the scale and viability of your project - get narrow and laser-focused (we want you to finish!)Do not habituate to feedback and make revisions blindly - you must make decisions about what feedback you will implement thoughtfullyDo not go into your defense defensive - celebrate this event where your project is going to be the focus of critical feedback from people who support your workReplace your judgement with curiosityYou are not alone (you've found your tribe and we are here for you!)Check out episode #114 Tips for Publishing here: https://www.buzzsprout.com/1547113/13522392
Listen to the previous episode with Allen: #90 Dissertation Editing: https://www.buzzsprout.com/1547113/11791626
Connect with Allen
@allenroda on instagram
Allen Roda on LinkedIn: https://www.linkedin.com/in/allen-roda-770b381/
Dissertation Editor: https://www.dissertation-editor.com
@Dissertation_Editor on instagram
Dissertation Editor on LinkedIn: https://www.linkedin.com/company/dissertation-editor/
Dissertation Editor on Facebook: https://www.facebook.com/dissertationeditor
Get the book PhDone here: https://amzn.to/47M72zh
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy
Want to make my day? Rate, review, subscribe & share with someone you love. -
Navigating Fear and Finding Hope with Swami Nityananda
In this episode I welcome back Swami Netyananda , spiritual leader and teacher at Awake Yoga Meditation (known as Dr. Juniper Ellis at Loyola University, Maryland).
We dive deep into her book "Awake, the Yoga of Pure Awareness" that delivers a message of hope, resilience, and practical tools for finding inner clarity and peace in challenging times.
Get it here: https://amzn.to/41cKtRL
Highlights
It is important to identify and build on one's strengths, as much as it is being willing to growOne way to tap into this is by starting the day by connecting with inner hope, courage, and strength (before you get out of bed) Snap your fingers to reset and reconnect throughout the dayQuestions are a practical way to focus you back to the now - when struggling with fear, ask: "How would I feel if fear were not present?"Be the change by cultivating an open heart and maintaining a sense of joy and curiosity throughout the dayPrioritize self-care and kindness and master a complicated worldConnect with Swami
Website: Awakeyogameditation.org
Instagram: @swami_nityananda_giri
Instagram: @awakeyogameditation
YouTube: https://www.youtube.com/c/awakeyogameditation
TikTok: @swami_nityananda_giri
FaceBook: https://www.facebook.com/awakeyogameditationcenter/
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy
Want to make my day? Rate, review, subscribe & share with someone you love.
Customer Reviews
OBSESSED!
I’m obsessed with these short, actionable podcast episodes. Heather is a brilliant host who focuses in on the message to help doc students (and busy people!) manage their stressors. I’m so grateful to have had the opportunity to be interviewed by Heather about meditation.
-Ann Swanson, MS, author of Meditation for the Real World
Amazing show!
I am so glad I came across this show! I’ve taken so many actionable and practical nuggets of advice to implement. Love tuning in!
Insightful podcast!
I always learn something new when I listen to this podcast! Heather poses insightful questions and a fresh perspective in the wellness space! I highly recommend this podcast!