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Paula explores the complex emotions surrounding success, including guilt and shame, despite achieving personal and professional milestones. She highlights the importance of defining success personally and acknowledging the mixed emotions that can arise. Paula shares a few personal experiences, such as earning degrees and starting a business, for context, and the challenges of navigating societal expectations and intergenerational messages. She emphasizes the need for self-compassion, reflection, and community support to celebrate achievements without apology.

In this episode, you will hear:
+ the relationship between shame and success
+ defining success personally
+ emotional dissonance and multiple feelings
+ cultural and intergenerational challenges
+ normalizing success and celebrating without apology
+ reflecting on success and overcoming shame

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Paula explores the concept of expertise, emphasizing the importance of specific knowledge and experience. She highlights different viewpoints regarding the title of expert and the challenges associated with differing perceptions. Paula breaks down the 10,000-hour rule popularized by Malcolm Gladwell and offers the critique of Anders Ericsson as an additional perspective to consider. She emphasizes the importance of critically evaluating self-proclaimed experts, taking into account factors such as education, professional experience, licenses, certifications, and reputation. Paula also warns against overconfidence and the potential for fraud, urging listeners to trust their instincts and do a little digging.

In this episode, you will hear:
+ the 10,000-hour rule and its limitations
+ evaluating expertise: education, training, and experience
+ professional reputation and publications
+ red flags and self-proclaimed experts
+ the role of self-awareness and ambition

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Paula discusses the importance of taking paid time off (PTO) in the U.S., highlighting that 5.5% of American workers did not take any PTO in 2023, and 62% of those who did not use all their allotted days. She explains that PTO can be used for various reasons, including sick days and vacations, and the availability of PTO varies by employer policy. She notes that PTO usage is influenced by factors such as job security, income, and cultural pressures, and emphasizes the need for employees to prioritize their rest and well-being. She compares U.S. PTO policies unfavorably to those in other countries, which often mandate more paid vacation.

In this episode, you will hear:
+ overview of paid time off (PTO)
+ types of PTO policies
+ challenges and statistics of PTO usage
+ cultural and personal barriers to PTO
+ legal and international comparisons

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Paula talks about the gender wage gap and shares various data points, such as women in the U.S. earn a median of 83 cents for every dollar men make. She points out that the wage gap has narrowed over time but has stalled or widened in recent years. Factors contributing to the gap include caregiving duties, gender discrimination, and occupational segregation. She shares the ways that the wage gap has a direct effect on lifetime earnings, retirement savings, and poverty levels. Paula suggests themes such as self-advocacy, mentorship, and sponsorship to help close the gap and equip women with the necessary tools to rise.

In this episode, you will hear:
+ explanation of median wage gap
+ factors influencing the gender wage gap
+ data in 2024-2025
+ impact of the wage gap on women and families
+ advocacy and solutions for closing the gender wage gap

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Paula introduces a 10-minute guided meditation session in response to community request for strategies to help manage the emotional weight people are struggling with emphasizing its benefits for those who struggle with self-meditation. Come and dip your toes into practices we have spoken about on the podcast in real time!

This brief meditation focuses on self-affirmation, rest, and care, highlighting that rest is a birthright and not a weakness, tapping into themes discussed during the Rest Series in earlier episodes. Paula concludes by inviting feedback and expressing hope that the meditation brings listeners a sense of peace and grace.

In this episode, you will hear:
+ brief discussion on support tools and personal experiences
+ introduction to guided meditation
+ real time guided meditation

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Paula engages in a deep dive surrounding the phenomenon of Doomscrolling, admitting to being a guilty party. She highlights the impact of consuming negative news, which can increase anxiety, sadness, and feelings of helplessness. Research shows that 62% of Americans doomscroll occasionally, with 70% of social media users engaging in it and it can lead to physical health issues like headaches and high blood pressure. Paula suggests setting specific boundaries, using app timers, and curating social media feeds to reduce negative impacts. She emphasizes the importance of reclaiming time and replacing it with more positive activities.

In this episode, you will hear:
+ defining doomscrolling
+ historical context and popularity
+ impact on mental and physical health
+ cultural and personal factors influencing doomscrolling
+ strategies to combat

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Paula discusses the importance of boundaries in various aspects of life, emphasizing their role in self-care and mental health. She highlights the challenges of setting and maintaining boundaries, noting cultural and generational influences. Paula suggests practical steps, such as starting with setting setting one specific boundary. She stresses that boundaries are essential for protecting personal energy and promoting meaningful self-care. In addition, Paula speaks on the fear of conflict and the need for self-reflection to identify and address feelings of shame and guilt associated with setting boundaries.

In this episode, you will hear:

• impact of boundaries on self-care and mental health
• cultural and generational influences on boundaries
• practical steps for boundary setting
• normalizing discomfort and progress

Boundaries Freebie - https://bit.ly/boundarylevelup

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Paula discusses the challenges and realities of starting a private practice for new graduates in the mental health field. She emphasizes the importance of realistic expectations, noting some New York specific themes that pre-licensed clinicians often face. Paula highlights the need for business acumen, financial literacy, and networking to name a few core themes in addition to strong clinical skills. She advises against jumping into full-time private practice immediately post-graduation, citing legal restrictions, financial instability, and the necessity of appropriate supervision. Paula also stresses the importance of self-advocacy, setting boundaries, and continuous learning to avoid burnout and ensure sustainable practice.

In this episode, you will hear:
+ challenges of starting a private practice
+ legal and financial considerations
+ operational and administrative challenges
+ impact of external factors on private practice
+ personal and professional growth

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