『Why Self-Care Isn't Selfish with Barb Gustavson: The Science of Refilling Your Cup to Lead Better』のカバーアート

Why Self-Care Isn't Selfish with Barb Gustavson: The Science of Refilling Your Cup to Lead Better

Why Self-Care Isn't Selfish with Barb Gustavson: The Science of Refilling Your Cup to Lead Better

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In this episode of Success as an Iceberg, host Janel Donohue welcomes Barbara Gustavson, speaker, facilitator, brain health educator, and founder of Discover Next Step Consulting. Barbara is passionate about helping community leaders, caregivers, and professionals navigate stress, burnout, and nervous system dysregulation with practical, science-backed tools. Drawing from psychology and neuroscience, she translates complex brain health concepts into relatable strategies that help people think more clearly, manage their energy, and lead with greater resilience. Barbara also oversees Dr. Daniel Amen's brain health certification programs, supporting clinicians, educators, and organizations in building healthier habits for wellness and leadership. Barbara shares how success often masks hidden struggles beneath the surface, including burnout, negative thought patterns, and emotional exhaustion. Through practical frameworks like REGROUP and the HALT method, she offers tools for managing stress, resetting the nervous system, and building productive peace. She also opens up about overcoming learning disabilities and low self-esteem, reminding listeners that effective leadership isn't about pushing harder, but learning how to work with your brain during life's most demanding seasons. Together, Janel and Barbara explore the hidden work beneath every success story and the importance of self-care, resilience, and embracing imperfection along the way. Timestamps Podcast Introduction (00:00:03) The host introduces the podcast's theme: exploring the unseen hard work and perseverance that lies beneath the surface of success. Welcoming the First Guest (00:00:53) Host Janel Donohue welcomes her first guest, Barb Gustavson, expressing her admiration for Barb as a friend and mentor. The Iceberg of Success (00:01:33) Janel shares how she admired Barb from afar, seeing only the "tip of the iceberg" before getting to know her. Introducing Barb Gustavson (00:02:57) Janel formally introduces Barb Gustavson, highlighting her work as a speaker, facilitator, brain health educator, and consultant. Appearing Successful While Struggling Internally (00:03:40) Barb discusses moments of looking fine on the outside while internally experiencing stress, panic, and nervous system dysregulation. Recognizing and Managing Overwhelm (00:05:51) Barb explains how she learned to recognize her patterns of shutting down and developed tools to regulate her nervous system. The Power of Daily Practice (00:08:02) Barb shares her daily mindfulness practices, like deep breathing and taking "brain breaks," to build resilience against stress. Listen to the Whisper, Not the Two-by-Four (00:09:23) Barb explains the importance of recognizing what gives and drains energy to avoid reaching a point of total burnout. Early Signs of Burnout for Leaders (00:12:24) Barb identifies over-committing as a key early sign of burnout and reframes self-care as essential for effective leadership. The Origin of Self-Retreats (00:15:20) Barb shares how her caregiving journey led her to start taking monthly self-retreats to reset and recharge her brain. The HALT Method for Overwhelm (00:20:39) Barb introduces the HALT method (Hungry, Angry, Lonely, Tired) as a tool to identify and address immediate needs. Advocating for Your Own Needs (00:23:17) The importance of using your words to advocate for your own needs, as no one else will do it for you. How Chronic Responsibility Changes the Brain (00:25:38) Barb explains how chronic stress can physically change the brain, showing up as trauma and impacting executive function. What High-Functioning People Avoid Hearing (00:27:04) High-capacity people often miss early signs of burnout, like cynicism or constant depletion, and need to create more margin. The REGROUP Framework (00:32:12) Barb outlines her REGROUP framework: Resilience, Energy, Guard your margin, Regulate your nervous system, Operate from alignment, Update thinking, Prioritize brain health. Tackling Automatic Negative Thoughts (ANTS) (00:36:32) Barb explains how to question and reframe automatic negative thoughts (ANTS) using a four-question process to retrain the brain. Naming Your Brain (00:42:02) Barb suggests naming your brain to create distance from negative thoughts and have a more objective internal conversation. The Journey Beneath the Bio (00:43:49) Barb shares that her unseen journey involved overcoming learning disabilities and mining for her own strengths and self-worth. Advice for Those Barely Hanging On (00:47:49) Barb's advice is that there's nothing wrong with you; it might be your nervous system, which you can change. Accept It, Change It, or Move On (00:48:34) Barb's moment is learning to move forward on decisions even when not 100% sure, accepting "good enough" over perfection. Powerful Quotes from the Episode 'Listen to the whisper, don't wait for the two-by-four.' 'I need to pour into my own cup first. I can give to myself too, and if I don't, ...
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