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. 5d ago

    Ep 19 The Myth of Catching Up

    You know that feeling of having so much to do that you can't even decide where to start? In this episode, Rachel breaks down why "catching up" is a myth for burned-out high-achievers — and what to do instead. Rachel explores why survival mode keeps us stuck putting out fires (or dodging "eggs," as she puts it) instead of finding and fixing the actual source of our overwhelm. She covers: Why our brains default to easy tasks first — and why that keeps us perpetually behindThe biology of survival mode: how the amygdala hijacks our prefrontal cortex and blocks big-picture thinkingHow patterns at home (like who does the dishes) teach the people around us — including our kids — what they can get away withWhy entrepreneurs and leaders need to escape the weeds to find a 10,000-foot viewPractical ways to prioritize by importance, not urgencyThis week's challenge: look at your to-do list, find what actually matters, and give yourself permission to let the rest wait. Resources mentioned: Podcast recommendation: The Lazy GeniusCourse: Calm Under Pressure: Calm Under PressureDisclaimer: This podcast is not a replacement for medical advice or licensed professional care. Does not reflect the opinion or stance of any current, present, or past employer. #ActuallySustainable #BurnoutRecovery #WomenInMedicine #HighAchievingWomen #MentalHealthPodcast #Productivity #BurnoutPrevention #PhysicianAssistant #WorkLifeBalance #SustainableLiving #Overwhelm #Entrepreneurship #Leadership #SelfCare #TimeManagement

  2. Sep 29

    Ep 18 Stop Managing Everyone Else's Emotions

    Are you exhausted from constantly keeping the peace — tiptoeing around your partner's moods, softening bad news at work, or dropping everything so your kid doesn't have to feel disappointed? You might be caught in the trap of emotional management, and it's quietly fueling your burnout. In this episode of Actually Sustainable, Rachel breaks down the difference between being considerate and taking on the invisible labor of managing everyone else's emotional responses. She explores how this pattern shows up in relationships, parenting, and the workplace — and why high-achieving women are especially prone to it. You'll learn: What emotional management actually looks like (and how it differs from healthy empathy)Why it's one of the biggest hidden drivers of burnout for high-achieving womenHow people-pleasing conditioning from childhood trains us to prioritize others' comfort over our own energyPractical steps to start stepping back — without guiltThis week's challenge: Identify one thing you normally "fix" for someone else — and don't fix it. Notice how it feels. 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.#BurnoutRecovery #ActuallySustainable #RestIsNotAReward #HighAchievingWomen #BurnoutPrevention #MentalHealthPodcast #WorkLifeBalance #SleepScience #ADHDWomen #EmotionalHealth #SevenTypesOfRest #WomensWellness #SelfCare #ProductivityPodcast #ChronicBurnout #PodcastForWomen #MindfulRest #EnergyManagement #BoundariesAtWork #WomensHealth

  3. Sep 22

    Ep 17 Why Boundaries Feel So Uncomfortable

    Setting boundaries sounds simple — so why does it feel so hard? In this episode, Rachel breaks down the biology and psychology behind why boundary-setting triggers anxiety, guilt, and even physical discomfort, especially for high-achieving women. We explore: Why people-pleasing is a learned survival mechanism from childhoodHow your nervous system interprets boundaries as a threatThe real science behind loneliness and why isolation registers as physical painHow certain environments (medicine, high-pressure jobs) condition us to ignore our own needsPractical steps to start setting small, low-stakes boundaries this weekBook Mentioned: Set Boundaries, Find Peace by Nedra Tawwab Challenge of the Week: Identify one small, low-stakes boundary and set it. Share yours in the comments! Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology Professor, Positive Psychology Enthusiast 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 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. #BurnoutRecovery #ActuallySustainable #RestIsNotAReward #HighAchievingWomen #BurnoutPrevention #MentalHealthPodcast #WorkLifeBalance #SleepScience #ADHDWomen #EmotionalHealth #SevenTypesOfRest #WomensWellness #SelfCare #ProductivityPodcast #ChronicBurnout #PodcastForWomen #MindfulRest #EnergyManagement #BoundariesAtWork #WomensHealth

  4. Sep 15

    Ep 16 Perfectionism is Fear in a Fancy Outfit

    What if your perfectionism isn't a strength — it's a fear response in disguise? In this episode, Rachel unpacks the hidden fears that drive perfectionist behavior: fear of failure, judgment, rejection, and not being "enough." From straight-A school days to store-bought brownies at the bake sale, she gets real about how high-achieving women (especially neurodivergent ones) use perfectionism as a shield — and how letting it go is actually the path to sustainability. In this episode: Why perfectionism is really procrastination wearing a fancy outfitHow fear of failure keeps us from putting our work (and ourselves) out thereThe connection between physical appearance, lovability, and perfectionist thinkingWhy imperfection opens the door to community, support, and restA practical weekly challenge: intentionally do one thing imperfectlyBook mentioned: The Gifts of Imperfection by Brené Brown https://bookshop.org/a/124527/9781616499600Action step: This week, identify one area where you're chasing perfection — then ask why. Go two layers deeper than the surface answer. Then choose one thing to do "good enough" and use the time you save to rest. 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 #Perfectionism #BurnoutRecovery #HighAchievingWomen #Neurodivergent #ADHD #Podcast #WomensPodcast #MentalHealth #SelfCompassion #ImposterSyndrome #WorkLifeBalance #BreneBrown #GiftsOfImperfection #Productivity #MindsetShift #AnxietyRelief #SelfCare #WomenEmpowerment #PodcastForWomen #OvercomingFear #PersonalGrowth #NeurodivergentWomen #BurnoutPrevention #ActuallySustainablePodcast

  5. Sep 8

    Ep 15 - You Do Not Need to EARN Rest

    Do you feel like you have to finish your to-do list before you're allowed to rest? You're not alone — and in this episode, we're dismantling that belief completely. Rachel breaks down why rest is not a reward or a privilege you have to earn — it's a biological and psychological requirement. From the science of sleep deprivation (spoiler: running on 4 hours is legally equivalent to being drunk) to the 7 types of rest identified by the American Psychological Association, this episode gives you both the permission and the framework to rest without guilt. In this episode: Why "I'll rest when I'm dead" is a burnout acceleratorThe science behind sleep deprivation and cognitive functionHow sleep impacts weight, heart disease, diabetes, and Alzheimer's riskThe 7 types of rest: physical, mental, emotional, social, creative, spiritual, and sensoryWhy resentment toward others who rest is a signal worth examiningHow therapy sessions deplete energy — and why you should protect the time after themRachel's personal story of sitting in anger to finally let it goThis week's challenge: Notice what kinds of rest you allow yourself, what kinds you avoid, and what kinds you resent in others — and ask yourself why. Subscribe so you don't miss Episode 16 — and share this with a high-achieving woman in your life who needs to hear it. Your Host: Rachel Berros-Thorpe PA-C, MSPAS, Grief Educator, Burnout Survivor, Biology Professor, Positive Psychology Enthusiast 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 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. #BurnoutRecovery #ActuallySustainable #RestIsNotAReward #HighAchievingWomen #BurnoutPrevention #MentalHealthPodcast #WorkLifeBalance #SleepScience #ADHDWomen #EmotionalHealth #SevenTypesOfRest #WomensWellness #SelfCare #ProductivityPodcast #ChronicBurnout #PodcastForWomen #MindfulRest #EnergyManagement #BoundariesAtWork #WomensHealth

  6. Sep 1

    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

  7. 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

  8. 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

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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
    20
  • Rating
    Clean
  • Copyright
    © Rachel Berros-Thorpe
  • Show Website
    Actually Sustainable