Regulation 101

In this episode Mona dives into the concept of nervous system regulation, emphasizing that it is not simply about staying calm but involves a skillful return to balance. She highlights the importance of maintaining flexibility within our 'window of tolerance' and explains how self-regulation is an internalized form of co-regulation learned from caregivers in our early years. Mona discusses various techniques to achieve self-regulation, such as body awareness, breathing exercises, and recognizing personal triggers and safe spaces. She also highlights the difference between maladaptive strategies and healthy self-regulation methods. Emphasizing practical steps and body-focused techniques, Mona provides a comprehensive guide to developing a regulated and integrated nervous system for better stress management and overall well-being.

00:00 Introduction to Nervous System Regulation

03:08 Understanding Self-Regulation

06:42 The Role of the Body in Regulation

07:52 Practical Techniques for Self-Regulation

14:59 Identifying and Avoiding Maladaptive Strategies

17:40 Strengthening Your Window of Tolerance

23:04 Conclusion and Further Resources

To to find out more, or work with me one on one, please see www.monatippets.com

Dysregulation 101

In this episode of Burnout Solutions, Mona delves into the concept of dysregulation, explaining what it is, how it manifests, and its impact on our behaviors and emotions. Mona emphasizes that dysregulation is a natural response of the nervous system, not a failure, and offers insights into recognizing dysregulated states. The episode covers the concept of the 'window of tolerance' and how factors like physical and emotional stressors can push us beyond this window. It also touches on the importance of awareness and personal responsibility in managing dysregulation, with practical examples and strategies. Listeners are encouraged to observe their behavior patterns to better understand their own dysregulation ahead of next week's episode, which will focus on strategies for returning to a regulated state.

00:00 Introduction to Dysregulation

00:58 Understanding Regulation and Dysregulation

02:06 The Human Experience of Dysregulation

03:52 Window of Tolerance Explained

05:06 Nervous System and Dysregulation

07:42 Physical and Emotional Dysregulation

09:20 Personal Experiences and Coping Strategies

12:25 Dysregulation in Caregivers and Professionals

16:01 Recognizing Dysregulation Symptoms

18:04 Thought Distortions and Dysregulation

20:44 Awareness and Personal Responsibility

24:42 Conclusion and Homework

To to find out more, or work with me one on one, please see www.monatippets.com

Understanding and Remodeling Your Nervous System Blueprint

In this episode, Mona delves into the concepts of blueprints and construction of the nervous system. Drawing from her personal experiences and the teachings of experts like Dr. Bruce Perry, Dr. Dan Siegel, Deb Dana, and Steven Porges, she explains how our nervous system's blueprint forms and governs our reactions, relationships, and behaviors throughout life. Mona emphasizes the importance of awareness, compassion, and the potential to remodel our blueprints for a more intentional and fulfilling life. She offers insights into how one's upbringing can shape stress responses and personal patterns, and discusses practical methods for recognizing and changing unhelpful patterns to live authentically.

00:00 Introduction to Nervous System Blueprints

01:54 Personal Stories

03:17 Understanding the Nervous System Blueprint

09:52 Influence of Early Experiences

20:54 Impact of Childhood on Adulthood

24:54 Changing Your Blueprint

29:29 Blueprints and Burnout in Healthcare

31:57 Final Thoughts and Reflection

If you would like to have help figuring out your own nervous system blueprint, check out this free guide here.

To to find out more, or work with me one on one, please see www.monatippets.com

Understanding Co-Regulation, it's a balancing act

In this episode of Burnout Solutions, Mona explores the concept of co-regulation, a biological and emotional process where one person's nervous system influences another. Mona discusses how co-regulation works, its importance from infancy through adulthood, and how we can use it to protect our own mental health while helping others regulate their emotions. She shares practical examples from healthcare settings and personal experiences, explaining the nuances of being regulated versus dysregulated. Mona also provides actionable co-regulation techniques and stress the importance of maintaining a regulated presence, especially for healthcare professionals and caregivers. The episode concludes with practical tips for self-regulation and the impact of co-regulation on improving our relationships and emotional well-being.

00:00 Introduction to Co-Regulation

02:25 Understanding Co-Regulation

03:37 Co-Regulation in Childhood

05:26 A Story from Labor and Delivery

07:29 Practical Tips for Co-Regulation

09:54 Challenges in Co-Regulation

14:29 Co-Regulation in Healthcare

17:24 Tools for Effective Co-Regulation

27:00 Strengthening Self-Regulation

29:54 Conclusion and Final Thoughts

To to find out more, or work with me one on one, please see www.monatippets.com

Understanding and Expanding Your Window of Tolerance

In this episode Mona delves into the concept of the window of tolerance and how it relates to stress management, emotional resilience, and preventing burnout. She explains how one's capacity to handle stress without feeling overwhelmed can be observed and expanded through various strategies. Mona shares personal experiences from her mountain biking adventures and professional background in healthcare to illustrate how individuals can increase their emotional and physical resilience. The episode also offers practical tips on recognizing when one is outside their window of tolerance and how to reclaim a state of regulation. The discussion includes insights on nervous system responses, coping mechanisms, and the importance of building inner resources to manage life's challenges more effectively.

00:00 Introduction: Understanding Overworking and Control

00:21 The Concept of Window of Tolerance

02:30 Exploring the Window of Tolerance

05:22 Temperature Analogy for Stress Management

08:46 Developing Your Window of Tolerance

11:41 Mountain Biking: A Personal Journey

15:48 Applying the FACES Acronym

17:34 Recognizing and Managing Stress Responses

30:01 Practical Tips for Expanding Your Window of Tolerance

34:10 Conclusion and Final Thoughts

Your Free Graphic of ways to expand you window of tolerance can be found here.

To to find out more, or work with me one on one, please see www.monatippets.com

The Good, the Bad and the Law of Stress

In this episode, Mona discusses the concept of stress and how not all stress is bad. She explains the Yerkes-Dodson Law, which posits that a moderate amount of stress can enhance performance, while too little or too much can be detrimental. Mona delves into types of stress, eustress, and distress, and provides practical tips on how to stay in the optimal performance zone by regulating stress levels. She also touches on the relationship between stress, the nervous system, and performance, offering insights on how to use stress as a tool for growth and achievement.

00:00 Introduction to Stress: The Good and the Bad

01:10 Understanding the Yerkes-Dodson Law

02:39 The Goldilocks Principle of Stress

05:29 Eustress: The Beneficial Stress

06:50 Distress: When Stress Becomes Harmful

08:27 Real-Life Examples of Distress

12:10 The Nervous System and Stress

14:42 Regulating Stress for Optimal Performance

18:44 Conclusion: Embracing Stress for Growth



To get your free graphic download of the Yerkes Dodson Law, click here.

To to find out more, or work with me one on one, please see www.monatippets.com

Stress- How Your Past Changes the Present

In this episode, Mona delves into the origins of stress and how our to-do lists are not the root cause. Instead, stress is often linked to past painful experiences that our brain and nervous system remember and interpret as threats. Mona explains how these past experiences create emotional and behavioral patterns that shape our current reactions, often leading to stress and burnout. She offers insights into how we can notice and name our emotions, practice self-regulation, and become the authors of new emotional and behavioral templates to reduce stress. Mona emphasizes the importance of retraining our brain and nervous system to manage stress more effectively.

00:00 Understanding Stress and To-Do Lists

01:17 Introduction and Podcast Appreciation

01:46 The Nature of Stress and Its Origins

02:20 The Neutrality of To-Do Lists

04:05 Past Painful Learning and Stress

08:06 Real-Life Examples of Stress Triggers

10:06 Behavioral Patterns and Stress Responses

16:26 Changing Stress Patterns

20:22 Final Thoughts and Summary

To to find out more, or work with me one on one, please see www.monatippets.com

Are you Overreacting? How Our Brain and Nervous System Shape Behavior

In this episode, host Mona dives into the science behind overreactions and how our brain and nervous system influence behavior under stress. She provides a mini anatomy lesson on different parts of the brain, such as the brainstem, limbic system, and prefrontal cortex, explaining their roles in processing stimuli and managing reactions. Mona also discusses the concepts of neuroception and interoception, and how our brain assesses safety and emotional responses before engaging logical thinking. She uses relatable examples to illustrate how stress can hijack our behavior and how awareness and practice can help retrain our nervous system to manage stress more effectively.

00:00 Introduction: Why Do We Overreact?

01:17 Understanding Stress and the Brain

03:19 Brain Development Explained

09:37 The Role of the Amygdala and Hippocampus

20:46 Practical Examples of Stress Responses

26:54 Conclusion: Managing Stress and Overreactions

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To to find out more, or work with me one on one, please see www.monatippets.com