Hatrack with Hannah: Juggling Roles as a Working Mom Dealing With Stress and Founder Burnout

Hannah Snider
  • 4.8 (12)
  • Entrepreneurship

Hatrack with Hannah is a podcast dedicated to helping working moms or mompreneurs  who are juggling life and facing founder burnout.  This for anyone feeling pulled in a million directions while trying to keep up with all the roles they carry Hosted by therapist and entrepreneur Hannah Snider, each episode dives deep into the realities of balancing motherhood, career, and self-care. Gain insights, tips, and encouragement to navigate stress and build resilience as you wear your many hats with confidence. Let’s work through this burn out together. Let’s slow down, sort through the overwhelm, and figure out what truly deserves your time… and what can be let go. Follow Hannah: @hatrack.with.hannah 

  1. 5d ago ·  Video

    Domestic Violence & Emotional Abuse: Your Questions Answered | Hatrack with Hannah

    Send us Fan Mail In honor of Domestic Violence Awareness Month, this episode explores what happens when you lose your voice—whether from years of keeping the peace, managing someone else's emotional reactions, or living in survival mode. Abuse takes many forms (physical, emotional, psychological, financial, technological, and coercive control) and is not restricted by gender, background, or relationship type. Hannah tackles four listener questions that dive into unlearning self-abandonment, distinguishing healthy compromise from fear-based appeasement, prioritizing physical and emotional safety when leaving abuse, and transitioning from survival mode into rediscovering who you are. Key Discussion Points & Listener Questions 1. "How do I stop confusing being needed with being valued?" (Catherine, MD) Function vs. Inherent Worth: Being needed is rooted in usefulness ("you provide something to me"); being valued is rooted in being ("you matter because of who you are").The Root of Over-Functioning: When worth is tied to usefulness, rest feels like rejection or guilt.The Hatrack Reflection: Ask yourself, "If nobody needed me to do this, would I still choose to do it?" Practice tolerating being unnecessary—let someone else solve a problem, decline without over-explaining, and rest without feeling you must earn it first.2. "How do I know when I'm protecting the relationship vs. abandoning myself to keep it?" (Anonymous, OH) Choice vs. Fear: Healthy compromise stems from shared values and mutual care; self-abandonment stems from fear of retaliation, anger, or abandonment.Resentment as Information: Resentment often flags boundaries that have been violated or suppressed for a long time.Nervous System Responses: Appeasing (fawning) or shutting down (freezing) are survival mechanisms when conflict has historically felt unsafe.3. "What should I prioritize if I'm trying to realign while getting out of an abusive relationship?" (Anonymous, IL) Safety Before Self-Discovery: Realignment does not require an immediate five-year plan or dream life; your first priority is physical, financial, and emotional safety.Safety Planning Essentials: Secure essential documents, plan transportation, protect digital privacy, consider children/pets, and contact specialized advocates.Release Emotional Responsibility: You cannot regulate someone else into being safe.Rebuilding Self-Trust: Abuse and gaslighting erode self-trust. Reclaim it through micro-decisions (e.g., choosing what to eat, what music to listen to) and believing your own perception of events.Grief is Normal: Leaving an abusive situation still involves grieving lost time, the relationship you hoped for, and former routines.4. "What if I've been so focused on surviving that I don't know how to start living for myself?" (Edward, PA) Normalizing Abuse Across All Genders: Domestic violence is not gender-exclusive. Men, non-binary, and trans individuals experience abuse and face specific barriers such as shame, fear of disbelief, and societal expectations of masculinity.Survival vs. Living Skills: Survival asks, "How do I get through today and avoid danger?" Living asks, "What brings me joy and who am I?"Curiosity Over Certainty: Rather than trying to force a return to "who you were before," explore what feels safe and interesting right now.Safety & Support Resources If you or someone you know is experiencing relationship abuse, domestic violence, or coercive control, confidential support is available: National Domestic Violence Hotline (US): Call 1-800-799-SAFE (7233) or text "START" to 88788 (Available 24/7).Love is Respect (Teens & Young Adults): Call 1-866-331-9474 or text "LOVEIS" to 22522.The Trevor Project (LGBTQ+ Crisis Support): Call 1-866-488-7386 or text "START" to 678-678.Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

  2. Oct 21 ·  Video

    Navigating Dual Identities, Trauma Responses, and Systemic Change with Christine Dillard

    Send us Fan Mail In Part 2 of their conversation, host Hannah re-joins Christine (author of The Truth She Showed Me) to dive deeper into the nuances of surviving domestic violence while maintaining a high-achieving professional career. Together, they explore the psychological weight of living two separate lives, how survivor skills become workplace superpowers, strategies for navigating triggers and communication in post-abuse relationships, and the systemic innovations needed to support survivors safely without stripping away their agency. Key Takeaways & Discussion Highlights 1. Holding Dual Roles: High-Achiever vs. Domestic Abuse Survivor Work as a Safe Haven: For high-achieving women in abusive relationships, the workplace often becomes the one environment where they feel in control, leading them to double down on career success.The Contradiction & Shame: Success creates a polished professional image, making it harder to step away from an abusive marriage due to societal shame, fear of perceived failure, and isolation.Merging Two Selves: Christine shares her experience of bringing both identities together publicly (including on LinkedIn) to live authentically and step into true empowerment.2. Healing, Boundaries, and Navigating Triggers in New Relationships Intent vs. Interpretation: In new relationships, trauma responses can cause survivors to react out of past experiences rather than present realities. Asking "What was your intention in saying this?" helps separate past trauma from current interactions.Call In, Don't Call Out: Creating emotional safety in partnerships requires setting boundaries without judgment and giving each other space to process heavy conversations when capacity allows.The "Self-Chat" Grounding Tool: Christine shares a practical strategy for managing emotional activation—texting herself in a private chat to offload reactive thoughts, ground, and reassess before responding to a partner.3. Red Flags & Checklists: Protection vs. Hindrance Surviving with a Checklist: Post-abuse dating often involves strict checklists intended to prevent repeating the past.Avoiding Hypervigilance: While checklists provide a feeling of safety, using them too rigidly can become an obstacle to authentic connection. It's essential to distinguish between a single, non-malicious interaction and a repetitive pattern of behavior.4. Systemic Solutions & Innovative Support for Survivors Education on Coercive Control: Society must shift focus from blaming survivors to understanding coercive control—expanding education across schools, law enforcement, healthcare providers, and the legal system.Preserving Agency in Reporting: Standard reporting or mandatory interventions can inadvertently strip survivors of control, creating greater safety risks. True support means empowering survivors on their own timelines.Innovative Reporting Concepts: Christine highlights Australia’s initiative featuring dedicated, discreet reporting stations in public bathroom stalls—offering safe places for survivors to document patterns without phone monitoring or immediate escalation.Resources Mentioned in This Episode Afraid you can't afford to leave? Christine Dillard made 49 free AI prompts that swap the fear for real numbers. One quiet step at a time. Download Free Resources Here: christinedillard.com/hatrackConnect and Next Steps Book: The Truth She Showed Me by Christine Dillard [GET IT HERE]Instagram & TikTok: @thetruthsheshowedmeSubmit Your Questions: Have questions about navigating high-functioning relationship dynamics, somatic healing, or exit planning? Send in your questions for our upcoming Q&A segment via the Hat Rack submission link.Mind-Body Reconnection Challenge: Stay tuned for details on our upcoming community challenge focused on somatic practices—like breathwork, grounding walks, and listening to your nervous system—designed to help you rebuild trust with your body in everyday life.Share & Review: If Christine’s story or this conversation resonated with you, please leave a review on your preferred listening platform, share this episode with a friend or high-achieving woman who needs it, or connect directly with Hannah on Instagram via DM.Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

  3. Oct 14 ·  Video

    Surviving Coercive Control and Reclaiming Sovereignty with Christine Dillard

    Send us Fan Mail In this powerful and candid episode, Hannah sits down with Christine Dillard—author, tech executive, and advocate—to discuss surviving coercive control, gaslighting, and emotional abuse inside a high-functioning marriage. Christine shares her journey of living a double life: a highly successful corporate leader by day, and a woman whose sense of reality was being quietly eroded at home. Together, Hannah and Christine break down the myths surrounding domestic violence, the physical and emotional load of masking trauma, and the essential, non-linear steps toward reclaiming identity, sovereignty, and self-love. Key Takeaways Reframing Self-Blame: Transitioning from anger at oneself ("The Lies She Told Me") to somatic awareness ("The Truth She Showed Me").Busting Domestic Violence Myths:Why abuse happens to high-achieving, successful women.Why "just leaving" is never simple or immediate.Recognizing the Subtle Red Flags:Isolation through forced silence about relationship struggles.Constant disruption of peace during holidays, birthdays, and routines.Micro-manipulations that break down self-confidence over time.The Body-Mind Connection: How trauma shows up physically (racing heart, tense neck, chronic aches) and using somatic practices (Reiki, breathwork, nature walks) to heal.The Role of Suicide Threats as Control: Navigating the heavy manipulation tactic of self-harm threats and understanding that your primary responsibility is your own safety.Actionable Tools for Healing:Documenting behavior patterns for self-validation and legal safety.Recognizing the power of uninterrupted alone time.Re-learning to trust your gut and setting healthy boundaries in post-abuse relationships.Resources Mentioned in This Episode Afraid you can't afford to leave? Christine Dillard made 49 free AI prompts that swap the fear for real numbers. One quiet step at a time. Download Free Resources Here: christinedillard.com/hatrackConnect and Next Steps Book: The Truth She Showed Me by Christine Dillard [GET IT HERE]Instagram & TikTok: @thetruthsheshowedmeSubmit Your Questions: Have questions about navigating high-functioning relationship dynamics, somatic healing, or exit planning? Send in your questions for our upcoming Q&A segment.Mind-Body Reconnection Challenge: Stay tuned for details on our upcoming community challenge focused on somatic practices—like breathwork, grounding walks, and listening to your nervous system—designed to help you rebuild trust with your body in everyday life.Share & Review: If Christine’s story or this conversation resonated with you, please leave a review on your preferred listening platform, share this episode with a friend or high-achieving woman who needs it, or connect directly with Hannah on Instagram via DM.Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

  4. Oct 7 ·  Video

    When Speaking Up Isn’t Safe: Advocacy, Power & Domestic Violence

    Send us Fan Mail Welcome to October on Hatrack with Hannah. Continuing from last month's conversation on healthcare advocacy, Hannah pivots into Domestic Violence Awareness Month by challenging the traditional definition of "speaking up." Advocacy isn't always about being loud, confronting someone, or immediately walking away—especially when using your voice carries immediate consequences for your safety. In this episode, Hannah unpacks the nuance of power and control, breaks down common stigmas surrounding DV, breaks down the cycle of abuse, and shares her personal lived experience as both a therapist and a survivor. Key Takeaways & Highlights Redefining Advocacy for Safety: Traditional self-advocacy (setting firm boundaries, walking away) assumes a baseline of safety. In abusive dynamics, advocacy might look quieter: documenting events, confiding in one trusted person, protecting documents, or simply acknowledging to yourself, "This isn't okay."Power & Control Beyond Physical Violence: Abuse isn't defined solely by physical acts. It manifests through control over money, tech, healthcare, children, employment, and social connections.The Cycle of Abuse Explained: Hannah walks through the four key phases—Tension Building, the Abusive Event, Reconciliation (love bombing, apologies, promises), and Calm. Understanding this pattern helps explain why leaving is never simple.Lived Experience & Grace: Hannah reflects on her personal experience navigating domestic violence—balancing the ideal vision of a "fairytale future" against the reality of escalation—and emphasizes the importance of giving yourself grace during recovery.How to Support a Loved One: Avoid asking "Why don't you just leave?" Instead, offer consistent, non-judgmental support: "I believe you," "You don't deserve this," and "How can I support you right now?"Resources & Support Lines If you or someone you know is experiencing domestic violence, confidential support is available: National Domestic Violence Hotline (US):Phone: 1-800-799-SAFE (7233)Text: Text "START" to 88788Web: thehotline.orgInternational Listeners: Please reach out to your local emergency services or regional domestic violence support organizations. Disclaimer: This podcast episode is for educational and conversational purposes only and is not a substitute for individualized legal, medical, mental health, or safety-planning advice. Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

  5. Sep 30 ·  Video

    What September Taught Us: Advocacy, Burnout & Finding Your Voice

    Send us Fan Mail As September comes to a close—and with Suicide Awareness Month behind us—Hannah steps away from the typical episode recap format to share a raw, personal debrief on how this month’s conversations have changed her. From navigating personal family loss and disrupted plans to re-examining how we normalize exhaustion and systemic burnout, Hannah dives deep into what happens when we stop treating our bodies like employees and start treating them like co-founders. This episode explores the crucial difference between what we can technically accomplish versus what we can sustainably carry, the hidden layers beneath the questions we ask, and why the ultimate form of self-advocacy isn't a fight—it's refusing to abandon yourself. Key Takeaways & Core Topics The Trap of Normalization: We often normalize being overwhelmed, mothers being depleted, and pushing through limits simply because everyone else is doing it. Common doesn't mean healthy.Redefining Capacity: Capacity isn't just a calendar or scheduling problem. It is physiological, emotional, cognitive, and relational. Just because you can technically fit something in doesn't mean you have the capacity to carry it.Your Body as a Co-Founder: Drawing from a conversation with guest Jackie, Hannah reframes the mind-body relationship. Your body isn't an employee to be managed; it’s a co-founder with vital data, perspective, and information.The Question Beneath the Question: When we ask surface questions (e.g., "How do I ask for accommodations?"), the underlying question is often much deeper ("Do my needs count?").The Complexity of Healthcare Systems: Patient advocacy matters, but healthcare providers are also operating within broken administrative structures. True understanding requires holding space for both realities without defaulting to simple blame.Catching Pain Before the Crisis: Reflecting on Suicide Awareness Month, Hannah highlights the importance of paying attention to suffering, exhaustion, and burnout before someone reaches a breaking point.Redefining Advocacy: Advocacy isn't always external or assertive. Internally, advocacy can be as simple as taking a pause, admitting you need help, sleeping in instead of forcing a workout, or saying "I'm not okay."Connect & Support Share the Love: Take a screenshot, tag us on socials, or share this episode with someone who needs a reminder to pause.Leave a Review: If you enjoyed this episode, please leave a rate & review on Apple Podcasts or Spotify!Submit Your Questions: Have a question or situation you want addressed on air? Submit your Hatrack Submissions anytime via our show link.Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

  6. Sep 28 ·  Video

    Normalizing Suicide Prevention, Support & Suicide Loss

    Send us Fan Mail In this special bonus episode for Suicide Prevention Awareness Month, Hannah steps into her "bread and butter" expertise as a therapist and social worker to break down one of the most critical—and often stigmatized—conversations we can have: suicide prevention, supporting loved ones, and navigating complex suicide grief. Drawing from both her professional background and personal experience losing loved ones, Hannah moves us past the fear of "saying the wrong thing" and offers clear, direct guidance on how to be a supportive human without taking on the role of someone's therapist. In This Episode, We Cover: The Evolution of Suicide Prevention: How the movement shifted from silence and awareness to conversation, prevention, and systems of care.Why Direct Questions Matter: Why asking someone point-blank, "Are you thinking about suicide?" provides relief instead of planting ideas.Understanding the Spectrum of Suicidality:Active suicide crisisThoughts of suicide without intentChronic suicidality (and how it can function as a coping mechanism for agency and control)The Power of Language: Why we say "died by suicide" instead of "committed suicide" and "having thoughts of suicide" instead of "is suicidal."How to Support Someone in Need:Stay calm and listen.Ask direct questions about immediate safety.Avoid manipulative phrases like "Think of your family" or "You have so much to live for."Offer connection without taking sole responsibility for their choices.Navigating Complex Suicide Grief: Understanding the unique mix of anger, guilt, relief, and unanswered questions that come with suicide loss.Everyday Prevention: Why five seconds of human connection—a smile, a simple check-in, or just making someone feel seen—can make a profound difference.Resources & Support If you or someone you know is struggling or in crisis, help is available: Suicide & Crisis Lifeline: Call or text 988 (Available 24/7, free, and confidential)Crisis Text Line: Text HOME to 741741Reach out to local crisis services or emergency services if you or someone else is in immediate physical danger.Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

  7. Sep 23 ·  Video

    You Asked, We’re Answering: Advocacy, Burnout & Finding Your Voice

    Send us Fan Mail We’ve been talking all month about women’s health, advocacy, and normalization—and in this episode, we’re bringing all three together to answer your listener questions! Whether you’re struggling to speak up at the doctor's office, feeling anxious the second you try to relax, or carrying an invisible mental load that isn't yours to bear, this episode is a permission slip. Host Hannah dives deep into four powerful listener questions to unpack why we minimize our needs, how to stop overriding our bodies, and why someone else’s discomfort doesn't mean you’ve done something wrong. Key Topics & Listener Questions Answered 1. Self-Advocacy Without Feeling "Difficult" (Casey from Montana) The Question: How do I advocate for myself without feeling like I’m being difficult or demanding?Key Takeaway: Guilt isn't evidence that you've done something wrong—it's often just what happens when you do something differently than you've historically done. You don't need a diagnosis or an expert title before you're allowed to have a concern or ask questions. Advocacy is conversational, not confrontational.2. Why Slowing Down Feels So Uncomfortable (Jared from Michigan) The Question: Why does slowing down and resting make me feel so anxious or uncomfortable?Key Takeaway: If your nervous system is used to running on high urgency, stillness can feel unfamiliar—and unfamiliar feels unsafe. Slowing down doesn't create anxiety or exhaustion; it gives you the space to finally notice what’s already there. Listen to your body before the signal becomes a crisis.3. Sorting Through the "Hats" We Carry (Chloe from California) The Question: How do I know which responsibilities/hats are actually mine to carry?Key Takeaway: Being capable of carrying something is not the same as being responsible for carrying it. Pay attention to resentment—it's often an internal signal that you're giving more than you want to or taking on roles no one actually assigned to you.4. Navigating Other People’s Discomfort & Asking for Accommodations (Bethany from Alabama) The Question: What do I do when taking care of myself makes others uncomfortable, and how do I ask for accommodations without feeling like I'm asking for special treatment?Key Takeaway: Accommodations aren't special treatment; they are simply the conditions you need to function effectively and participate fully. Your goal isn't to advocate without making anyone uncomfortable—it's learning to tolerate someone else's discomfort without abandoning yourself.Reflection Questions for the Week What have you normalized in your life that might actually be asking for your attention?Which "hat" or responsibility are you wearing because you genuinely chose it, and which one are you wearing out of fear of taking it off?Where are you making your needs more convenient for other people instead of making your life workable for you?Connect & Share Enjoyed this episode? Please rate, review, and subscribe to Hatrack with Hannah on your favorite podcast platform!Pass it along: Share this episode with a friend or loved one who needs permission to put down a heavy hat this week.Got a question? Send in your questions for our next listener Q&A segment!Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

  8. Sep 16 ·  Video

    Why Healthcare Feels So Hard: Burnout, Insurance & Juggling Life as a Working Mom

    Send us Fan Mail In this episode, Hannah sits down with Natalie Ball, a board-certified family nurse practitioner, public health professional, and healthcare entrepreneur. Natalie shares her journey from working in a collaborative, patient-centered community health center to launching her own practices: Encompass Care (an integrative primary care practice in Denver) and Maia Women's Health (a vetted referral network and health platform). Hannah and Natalie pull back the curtain on systemic healthcare barriers, the hidden administrative pressures on providers, the reality of insurance billing, and why traditional high-volume "sick care" drives both patients and providers to burnout. Natalie also introduces actionable approaches to personal wellness, including her concept of daily "wellness snacks." Key Takeaways The Power of Integrative Care: Collaborative teams (primary care, therapy, nutrition, pelvic health) deliver superior patient outcomes, but building these networks outside large hospital systems requires intentional effort.The Reality of Insurance vs. Direct Pay: Traditional insurance models reimburse for short, 15-minute visits, driving rushed care and provider burnout. Transparency and direct-pay options often save patients money while allowing providers to deliver comprehensive care.Sleep and Physiology: Sleep deprivation disrupts hormones like leptin, triggering increased hunger cues, elevated cortisol, and anxiety.Micro-Habits ("Wellness Snacks"): Sustainable wellness doesn't require hours-long workouts or lengthy meditation. Small, consistent actions integrated into your day—like sunlight exposure, counter pushups, or 30-second breathing breaks—re-regulate the nervous system. In this conversation, you'll also hear:Why Natalie left the traditional healthcare system and what she learned building her own practiceHow burnout, stress, and ignoring your body's signals catch up with even the expertsWhy it's okay to "take the minute" instead of pushing through, and how rest boosts productivityHow insurance reimbursement shapes 15-minute visits, and why so many providers are moving to self-payHow to navigate balance and boundaries as a solo founder running a business and a lifeWhat makes collaborative, root-cause care different from a prescriptive, one-size-fits-all approachResources & Next StepsSubmit Your Questions: Have a question about navigating provider burnout, advocating for yourself in the healthcare system, or integrating "wellness snacks" into your busy schedule? Send in your questions for an upcoming Q&A segment via the Hat Rack with Hannah submission link.Mind-Body Challenge: Ready to stop pushing through fatigue and start listening to your body’s signals? Stay tuned for details on our upcoming community challenge designed to help you unsubscribe from grind culture, set firmer boundaries, and build sustainable micro-habits into your daily routine.Share & Review: If Natalie’s breakdown of integrative care, broken insurance systems, and whole-person wellness resonated with you, leave a review on Apple Podcasts or Spotify, share this episode with a fellow healthcare provider or high-performer who needs permission to pause, and drop Hannah a DM on Instagram to share your favorite takeaway!Some special "Wellness Snacks" from Natalie: https://drive.google.com/file/d/1ISeBVW9EWa7trs4uNeOfBgbY0Jk6XS_D/view Follow along! Instagram: @hatrack.with.hannah Facebook: Hatrack with Hannah Whether you're a working mom or a mompreneur in this podcast you'll find practical stress management tools, honest conversations about founder burnout, and real-life strategies for work life balance, so you can stop feeling stretched thin and start juggling life with less overwhelm.

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Hatrack with Hannah is a podcast dedicated to helping working moms or mompreneurs  who are juggling life and facing founder burnout.  This for anyone feeling pulled in a million directions while trying to keep up with all the roles they carry Hosted by therapist and entrepreneur Hannah Snider, each episode dives deep into the realities of balancing motherhood, career, and self-care. Gain insights, tips, and encouragement to navigate stress and build resilience as you wear your many hats with confidence. Let’s work through this burn out together. Let’s slow down, sort through the overwhelm, and figure out what truly deserves your time… and what can be let go. Follow Hannah: @hatrack.with.hannah 

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