11 episodes

Whether you’re a busy professional, overwhelmed parent, or do-it-yourselfer, you’re sure to pick up actionable tidbits to overcome the overwhelm when you listen to Overcome to Become.
The first step in becoming a leader is to learn to lead yourself: You like yourself, you trust yourself, and you set boundaries for yourself. Once you have mastered the disciplines associated with like, trust, and boundaries, you are ready to start leading others.
My name is Angela Buckley, your host and author of the Strength in Nature Leadership series. I am a mother, triathlete, author, leadership consultant, and doctoral candidate in Organizational Leadership. I have spent a career doing too many things at once. I’m here to speak with experts and share with you the many lessons I have learned along my personal leadership journey to keep overwhelm and burnout at bay. Thanks for being here.

Overcome to Become Angela Buckley

    • Business
    • 5.0 • 3 Ratings

Whether you’re a busy professional, overwhelmed parent, or do-it-yourselfer, you’re sure to pick up actionable tidbits to overcome the overwhelm when you listen to Overcome to Become.
The first step in becoming a leader is to learn to lead yourself: You like yourself, you trust yourself, and you set boundaries for yourself. Once you have mastered the disciplines associated with like, trust, and boundaries, you are ready to start leading others.
My name is Angela Buckley, your host and author of the Strength in Nature Leadership series. I am a mother, triathlete, author, leadership consultant, and doctoral candidate in Organizational Leadership. I have spent a career doing too many things at once. I’m here to speak with experts and share with you the many lessons I have learned along my personal leadership journey to keep overwhelm and burnout at bay. Thanks for being here.

    S2 E1: Physical Burnout: How are you overcoming constant exhaustion?

    S2 E1: Physical Burnout: How are you overcoming constant exhaustion?

    Physical Burnout: A lesson from endurance athletes
     

    This episode is made possible through my ambassadorship with Just Strong, a clothing line dedicated to promoting women. If you are looking for athletic wear that is reasonably priced, comfortable, and empowering, then check out Just Girl. Not just strong for a girl, Just Strong. You can find the links in my shownotes, on my speaker website, or through the links in my Instagram bio. Use coupon code ANGBUC110 when checking out.

    What is Physical Burnout?


    Adrenal glands no longer produce cortisol at correct levels
    Feels like no highs or lows
    Heart rate literally does not get into its highest ranges anymore
    Exhaustion
    Tired when waking up

     
    How do Athletes Experience Burnout?

    Mental fatigue
    Ineffective workouts
    Continual push
    Feeling the need to skip recovery days
    Recovery days aren’t producing physical gains

     
    Physical Burnout in everyday life

    Constant exhaustion
    Feel like drinking in the evening to “wind down”
    Lots of coffee and caffeine during the day
    “Need” energy drinks
    Eating a lot of sugar for energy push
    Lack of excitement for normally joyful events
    All activities feel like a drag

     

    First Steps to heal Physical Burnout

    Drink water
    Eat dark, nutrition leafy greens
    Take Omega 3 supplements to fight inflammation
    Participate only in low intensity workouts - at least 4 weeks
    Focus on sleep hygiene, sleep quantity, sleep quality
    Skip alcohol

    Extra Reading
    Feel the Feels: Do the Do

    Take a Walk

    S1 E4: Visualization

    S1 E1: Goals and Overwhelm

     

    Resources
    Just Strong Coupon Code ANGBUC110

    Ology Essentials

    • 14 min
    S1 E10: Teresa Cleveland from Growth Strategies Cafe

    S1 E10: Teresa Cleveland from Growth Strategies Cafe

    Teresa Cleveland - Growth Strategies Cafe

    Women-oriented business coach
    Coaching for 14 years
    Provides growth services and support 
    Loves supporting other women

    How does she help specifically?

    Helps women see their value
    Helps women see the value in what they are bringing to the world
    The answer is inside her clients, she helps them bring it out to the world and themselves

    Magnifying Glass for the Next Step: One Step at a Time

    Map Mission, Visions, Value
    Keep it simple
    Map it 1:1 to see the next step
    Reduce the noise to get clarity

     

    Mantra:

    Angela: Helping others help themselves
    Teresa: We don’t know what we don’t know

    Where to Start:

    Mission
    Vision
    Values
    Does this business opportunity align with my values?

     

    New Year’s Resolutions

    Don’t do resolutions
    Mantras, Word of the Year or Themes work better
    Define your values, articulate your values

    Ask the Right Questions

    As a coach, Teresa doesn’t provide answers, she asks questions
    Be curious
    Be willing to have conversations with candor

    How do you help someone get unstuck: Teresa Cleveland

    Stop
    Breathe
    Take a pause
    Let the chaos swirl for a second – and recollect

    Links for Teresa Cleveland
    Facebook: Growth Strategies Cafe

    Podcast: Growth Strategies Cafe

     

    Extra Listening and Reading
    Values Clarification

    Overcome the Overwhelm

     
    Supporters:
    Just Strong: Coupon Code ANGBUC110

    Athletic Brewing (Near Beer / NA Beer): Coupon Code: ABUCKLEY20

    Ology Essentials: Luxury Skin Care and CBD oils

     

    • 29 min
    S1 E9: Katie O'Keefe Overcoming Overwhelm: Her story

    S1 E9: Katie O'Keefe Overcoming Overwhelm: Her story

    Introduction: Katie O’Keefe

    Musician 
    Wonderful academic 
    Wonderful mom 
    Community citizen in Columbus, Ohio

    Professional Background 

    Professional musician for about 30 years. 
    Specialized in folksong, most especially in the German community, but also in the Irish community. 
     Performed Renaissance and chant in the Roman Catholic Diocese of Columbus where I was employed for many, many years as music director. 
    Lost my voice following surgery I lost my voice
    Went back to school 
    Finished my Bachelor’s degree at 48 y.o.
    Got my first grown up job at Ohio State University 

    Current

    Instructional designer, so I helped teachers teach better online
    It gets really stressful when you're getting down to the wire on some things
    Important keep yourself, grounded 
    Angela came in in the middle of the pandemic to help me with getting and staying grounded
    Pressure was immense & I was all by myself in an office that was designed to be run by two.

    Personal Sacrifices

    Made many personal sacrifices to help work at the office
    Felt under appreciated
    Was doing the workload of two people
    Switched colleges within the University…
    Stress of the mid-pandemic
    Distrust amongst the new colleagues: “My job is to alleviate your job” but colleagues saw it as more work

    Different Work Cultures

    Same University, different cultures
    Different colleges have different values
    Different colleges (i.e. departments) have different focus

    Emotions during Overwhelm

    Burst into tears
    Everything was changing constantly
    Nothing was improving
    “Women aren’t supposed to cry in professional settings”

    How did you get there?

    So how I got there was by asking more of myself than anyone else was asking.\
    Come in, take charge, make it happen. Make everybody's day and keep everybody kind of floating. I mean, I felt like that was my responsibility.
    Missing colleague
    Missing well-loved former manager
    That all of this work was going into keeping people alive and keeping them safe.

     

    Moving Pieces & Parts at Home

    You were building your home. 
    You were building on.
    Grieving: we lost 25% of membership in German clubs in 2020-2021
    Family illness
    Covid in the community

    Losses in the Community
    Many holes. It leaves holes in the, in the cultural makeup of of your circle. Even if you weren't, their best buddy. You didn't sit next to them in choir or anything. You were still looking for that person across the way and listening for their laugh

    Angela: Choir is a supportive Community

    Without the choir and support, feelings of isolation. 
    Setting boundaries requires support to establish & maintain them.

    It’s OK to cry

    You know, sometimes crying is the first step of saying, OK, I need some help, yes?
    Final step in the stress process
    Pressure Valve to keep us safe
    Warning signs

    How did you recover?
    And I I even have that on the door. It's very exciting. So there were there, were a few things that I did. One of the first things that I did was you reached out to me and said, "Hey, I can help you"

    We need Community
    Because you absolutely have to have people. People do need other people. And I definitely needed somebody who knew more than I did about how to handle burnout.

    Recovery Tips

    Good Food
    Walk outside
    Drink Water
    Get an accountability partner

    Walking
    And it literally works every time. And of course, right now it's,, fall. At this moment in time, it's fall and all the trees in my neighborhood are in full color. It's beautiful out and so I'm, I'm just I'm delighted that I that I took that time for myself because when I got back I was able to refocus and dig back in and really make some progress on the problem I was working on. And that's, that's like one of the most invaluable things that I got. And then I don't remember if you told me to do this or if I just intuited it, but I realized that one of the things that I was missing was the creative activity of music.

    Music

    My, my, my music, my musicianship. I conduct. And so there is no conducting

    • 51 min
    S1 E8: 3 Hard Things

    S1 E8: 3 Hard Things

    Three Hard Things
    Walnuts & Rice

    Put the walnuts (hard tasks) in the jar first
    Fill the rice around the walnuts (busy tasks)
    Everything fits if you put the walnuts in first
    The walnuts won’t fit if you put the rice in first

    Why prioritize?

    Learning how to identify the most important tasks
    Getting the important tasks done first
    We have to learn how to prioritize ourselves in order to be better leaders

    Guard Your Energy

    Prioritize our emotions
    Negative emotions drain us
    Positive emotions energize us
    We can only be successful professionals, parents, caregivers, or community citizens if we guard our energy

    Learning to say, “No”

    Identify when you are procrastinating
    Identify when you are accepting a task out of guilt
    Identify when someone else has crossed your boundaries
    Learn to enforce your personal boundaries

    Focus on Intention

    Know when the list is too long
    Prioritize the 3 most important things
    Listen to ourselves

     

    Microhabit Pro Tip:

    Three hard things
    Plan the day
    Get 3 things done, that’s all

    Extra ReadingFeel the Feels: Do the Do (anyway)
    The 5 Benefits of Meal Planning to Overcome the Overwhelm
    Finding Peace in Goal Setting: Inch by Inch
     

    Go about your day, enjoying it, and loving life.

    • 9 min
    S1 E7: Microhabits: Plan the Day

    S1 E7: Microhabits: Plan the Day

    Three Hard Things
     

    Peace in Planning

    Try planning the night before
    Write it down
    Journaling & list making
    Complete tasks with intention

    Twenty-Four Hours

    Prioritize 
    Pick 3
    Let everything else “filter in”

    The Walnuts & Rice
    It’s a common example, but important to remember. Grab a pint jar, three walnuts in their shell and a cup of rice. If you try to put the rice in first, the walnuts do not fit in the jar. However, if you put the walnuts in first, the rice will in – around the empty spaces. What is this allegory for us?

    As hard as it seems, we have to prioritize those hard tasks – and only focus on 3 of them, sometimes only 1. If we get just 1 to 3 hard things done each day, the rest of the day’s work gets done. Give it a try. Drop me a note and let me know how it works for you.

    To-Do Lists

    Seldom fun
    Make them fun
    Bullet Journal
    Sketchnotes

    Even for the best of us, list all the things we *don’t* want to do

    Lists

    Hold us accountable
    Help us remember
    Help us prioritize

    Adjust & Adapt
    You’ve heard me say it before and I will always reiterate. Set a goal, make a plan, and be willing to adjust. We cannot control what happens in our lives. We can control how we react. 

    But at least I have a plan to adjust, which is much better than shooting from the hip wondering what I'm going to forget next. This is what works for me. I would love to hear from you. Please share with me what works for you. What do you do to make sure that you get the things done during the week without becoming overwhelmed?

    Extra Reading
    Finding Peace in Goal Setting

    Adjust When You Get There

    Feel the Feels; Do the Do

    • 11 min
    S1 E6: Microhabits: Prioritize

    S1 E6: Microhabits: Prioritize

    Microhabits
     

    –Laughably achievable, small daily habits

     

    Today's episode has a short shownotes, because micro, by definition is small!

     

    Based on the neuroscience of fueling success, we set low goals, celebrate our success, and use that energy to grow. Microhabits are designed for growth.

     

    Angela’s Favorite Microhabits:

    Sips of water
    Exercise, preferably outdoors
    Be in Nature

     Prioritize yourself.
    Find habits that help you reduce your cortisol levels.

    Researchers have shown that adequate hydration, moderate exercise, and time spent in nature – even looking at pictures of nature – reduce our cortisol levels aka stress hormones. If you are feeling stressed, burnt out, or just overwhelmed, you likely have elevated cortisol levels. Use these microhabits to begin reducing your stress levels.

     

    Extra Reading
    Talk a Walk

    Levels of Nature and Stress Response

    Combined Effect of Walking and Forest Environment on Salivary Cortisol Concentration

    Galentines & Valentines: A Time for Self-Care

     

    Listening
    Dream Big / Start Small

    • 10 min

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