Running a business isn’t all four-hour workweeks and working from the beach. But the entrepreneur gurus won’t tell you that bit.   'Startup Fatigue' (or 'Founder Fatigue') is a term that was coined with Eddie Whittingham when I was a guest on his Business NoBS Podcast [linked here.]    During that conversation, I realised I’m in an ‘icky’ phase of my business where I feel like I’ve fallen out of love with it.   So, I wanted to do a deeper dive into this situation to help you if you ever hit this delightful wall! Because it’s a topic that can sometimes come up in private conversations – but is not often discussed publicly.   So, join me as I navigate these uncomfortable feelings and give you some practical things you can do to get yourself through it.   Think of it as couple’s counselling between you and your business!     We’ll explore:   Founder Fatigue – feeling overwhelmed, lacking focus and feeling like you lack focus – and recognising how normal it is How being in business feels like being in a marriage – and how it differs from the giddy early stages How being in business can feel like a BIG intimidating commitment Some of the challenges of running a service business and how it can contribute to a feeling of drudgery or fatigue Why it might be time for you to rethink the business model you’re following so that you can enjoy your work more, and run your business more effectively Why it helps to make regular time to step back from your business and think critically about it Some of the KEY QUESTIONS to ask yourself to assess your relationship with your business And how to get the relationship back on track   I mention Rachael Mole in the episode – who you should definitely check out for the cool work she does to support chronically ill and disabled professionals.   I also recommend episode 80 of Mind Over Grind – A hack to help you ask for help.    And if you feel like you’ve fallen out of love with your business and would like to offload to someone who ‘gets it’ book a 20-minute coffee chat with me here.   After today’s podcast, I hope you and your business will both be back on speaking terms.   If you enjoyed this episode, screenshot it and tag me on Instagram @darkcoffeewellbeing with your biggest takeaway.    And if you loved what you heard, please leave a review to help the conversation reach more people who need it.   Alice   Episode recorded October 2021   --------------------------------     Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.   The podcast is brought to you by Dark Coffee who bring unfiltered wellbeing to SMEs, so that your team can feel better, stay sane and do great things. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: talk@darkcoffee.co.uk   And the conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing   Join our mailing list here.     If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!     Podcast presented and edited by Alice Lyons.     Music Credit: ‘Like a Fire’ by Flow State  

Dark Coffee Podcast

Falling out of love with your business (and how to fall back into it!) Ep.86

We all know the feeling of desperately needing sleep but not being able to switch our noisy brains off. Other times, we’ll get an inordinate amount of sleep but still wake up feeling groggy – which is a killer ahead of a busy workday!   So, how can we improve the quality of our sleep to give us the best head start and wake up feeling ready to tackle the to-do list?   Today, I’m bringing you some tried-and-tested methods that have worked for myself and my clients, as approved by science! (Don’t worry – I’m keeping the neuroscience basic so we can focus on the practicalities.)   We’ll explore:   why we sometimes still wake up tired after having a long night’s sleep how we can optimise the QUALITY of our sleep why our brains need sleep the single BEST technique I know for emptying your brain before bed how your environment impacts your sleep, and suggestions for things you can tweak in your bedroom to help you slip into slumber how all these hacks are complicated when you share a bed with someone! …and I’ll be encouraging you to ‘suck it and see’ to find what works for you.                  Remember, our wellbeing is a continual work in progress, but taking the time to make tweaks and see what happens can bring significant improvements. Good luck, and let me know how           you get on!   Alice   Episode recorded September 2021   If you enjoyed this episode, screenshot it and tag me on Instagram @dark.coffee.wellbeing with your biggest takeaway.    And if you loved what you heard, please leave a review to help the conversation reach more people who need it.     --------------------------------     Mind Over Grind explores mental health and wellbeing in business, hosted by coach, facilitator and speaker, Alice Lyons.   The podcast is brought to you by Dark Coffee who bring unfiltered wellbeing to SMEs, so that your team can feel great and do great things. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: talk@darkcoffee.co.uk   And the conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing   Join our mailing list here.     If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can ask all your juicy questions!     Podcast presented and edited by Alice Lyons.     Music Credit: ‘Like a Fire’ by Flow State

Sleep hacks to supercharge your productivity - Ep.85

Marie Condo, I am not. But I know a thing or two about tidying your head space to help your work and wellbeing – and it can come from a couple of unexpected places.   Today I’ll be discussing how clearing out physical spaces and auditing your tech can be the answer to getting more of your precious brain power back. A must for any business owner, or those of us struggling to juggle 100 things at once.     I’ll discuss:   How regaining mental clarity doesn’t have to mean focusing on our inner world – we can start by looking at the things around us – and often, it’s an easier way to start How clutter in your physical space can take your mind away from the things you want to be doing Why tech can be the biggest disruptor of productivity – and how we can turn it on its head Why ‘Do Not Disturb’ is my go-to solution for removing distractions in my workday (and how people can still access you in an emergency) I also throw down a 20-minute challenge to organise one area of your space today. Take action, and see what happens! Plus, you’ll hear all about my very decadent ‘brothel’s boudoir….’       Alice   Episode recorded September 2021   If you enjoyed this episode, screenshot it and tag me on Instagram [@dark.coffee.wellbeing] with your biggest takeaway.    And if you loved what you heard, please leave a review to help the conversation reach more people who need it.     --------------------------------     Mind Over Grind [from Dark Coffee] explores mental health and wellbeing in business, hosted by wellbeing coach, facilitator and speaker, Alice Lyons.   The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing   Join our mailing list here.   Dark Coffee helps SME owners and leaders bring their badass selves to work so they can lead from the front, fire on all cylinders and love their work. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: talk@darkcoffee.co.uk     If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can find out the details and ask all your juicy questions!       Podcast presented and edited by Alice Lyons.     Music Credit: ‘Like a Fire’ by Flow State      -----------------------------------------------------------------

How to clear out a cluttered mind - Ep.84

Being in business can suck some weeks. There is too much to do, not enough time to do it, and you’re exhausted from the constant trudge of it all.   If this sounds like you, you’re going to love this episode.   It’s full to the brim with practical tips for working through your never-ending to-do list, even if you’re smack bang in the middle of an energy slump. And no, it doesn’t involve having a holiday and coming back to it all later. Sometimes, we need to push through.   By the end of this episode, you’ll have an action plan for how you can navigate your next low energy week, without losing momentum in your business.   We’ll go from wading through treacle to gliding through honey!   I’ll discuss: how energy levels are not linear – they move in cycles and seasons how to stop multitasking and focus on fewer things how getting more clarity on your workload can help you get started on big projects how to map out the jobs that have been sitting on your to-do list for months how to stay motivated and keep making progress, even when your energy levels are low how to spot drains on your emotional, physical and social energy (and avoid them!) how to get back some precious headspace so you can devote it to what’s important and how to bring this all together in a handy cheat sheet you can refer back to when the next energy slump hits.   Want to find out more about my 1:1 coaching packages? Book a 20-minute coffee chat in my diary here and we can see if I’d be a good fit for you.                Alice     If you enjoyed this episode, screenshot it and tag me on Instagram [@dark.coffee.wellbeing] with your biggest takeaway.    And if you loved what you heard, please leave a review to help the conversation reach more people who need it.   Episode recorded September 2021   --------------------------------   Mind Over Grind [from Dark Coffee] explores mental health and wellbeing in business, hosted by wellbeing coach, facilitator and speaker, Alice Lyons.   The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:   LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing   Join our mailing list here.   Dark Coffee helps SME owners and leaders bring their badass selves to work so they can lead from the front, fire on all cylinders and love their work. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: talk@darkcoffee.co.uk     If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can find out the details and ask all your juicy questions!   Podcast presented and edited by Alice Lyons.   Music Credit: ‘Like a Fire’ by Flow State    -----------------------------------------------------------------

Ep.83 - How to keep working when you feel like you‘re wading through treacle

If you use social media to promote your business, you probably have a love-hate relationship with it. You feel the NEED to post to find new audiences, raise brand awareness and answer customer inquiries… but there's resistance there!   Today, I want to break down these barriers getting between you and posting on social media and give you some reframes and practical ideas for getting over the posting hump.   This is a great episode if you’re stuck in a rut with your social media and need a short sharp shake to get you back on it.   I’ll discuss:   how FEAR can stop you in your tracks when it comes to posting understanding social media overwhelm why a lack of clarity could be doing you dirty the role confidence plays in promoting your business (and why it’s not a necessary first step to get started) how easy it is to be confused with all of the above! So, give yourself a break how to work through the barriers once you’ve identified them short, practical ideas to give you a fresh take on your social media and help you get something out there questions to ask yourself to get to know your clients, wider audience and business better to make content creation easier   If you’d like help with anything mentioned in the show today, I’m going to be launching an on-demand course in Autumn 2021.   The course will help you unpack the barriers in greater detail and get a real handle on what’s holding you back so that you can learn how to work through it to start posting on social media with clarity, confidence and consistency.   There will be short actions and reflection activities to complete at the end of each 10-20 minute lesion that you can put straight into action, so you’re learning and improving from the beginning, putting your ideas straight into practice.   We’ll go into:   understanding your barriers around posting on social media reframing your fears and working through them getting clarity on who your audience is and what they want and need from you figuring out the themes to underline all your content to make it easier and quicker to produce content moving forwards understanding what you should be posting (and more importantly, why) getting more confident in your move to action learning how to post high-quality content consistently in a manageable and sustainable way that won’t lead to overwhelm or burnout short, implementable strategies that you can use to immediately (and continually) up your posting game bitesize 10-20 minute lessons within a 90+ minute course – learn as you go, at your own speed, and start making improvements straight away evergreen course content you can revisit again and again in the future whenever you need to refocus and revisit the barriers that might crop up (particularly if you are changing part of your business offering or changing clients.)   If you’re interested, get in touch with me HERE or on social media with the phrase ‘Confident Content’ to get on the waitlist and a juicy discount! Don't worry - no obligation to buy - you'll just be the first person to know when it's available and get the best price for it.   Happy posting!!     Alice     Episode recorded August 2021   If you enjoyed this episode, screenshot it and tag us on Instagram [@dark.coffee.wellbeing] with your biggest takeaway.    If you loved what you heard, please leave a review to help spread the conversation reach more people.   --------------------------------     The Dark Coffee Podcast holds unfiltered conversations around mental health and wellbeing in business, hosted by wellbeing coach and advocate, Alice Lyons.     The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing   Join our mailing list here.   Dark Coffee helps SME leaders and owners bring their badass selves to work. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: talk@darkcoffee.co.uk     If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can find out the details and ask all your juicy questions!     Podcast presented and edited by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.

How to get out of your social media posting slump. Episode 82

A lot of us fundamentally misunderstand what leadership is. That’s to be expected when very few of us receive any training! So, what does it mean to be a leader, and how do we do it well?   In this episode, Alice will share her take on the most important part of leadership that – once learnt – will help you delegate, lead confidently, empower your team members and feel like a badass.   **TRIGGER WARNING – super brief mention of low mental health including suicidality – skip forward 30 seconds at the 15-minute mark.   She’ll discuss: the ONE THING that can define your success as a leader the challenge of letting things go, especially for people who are used to doing everything! why doing everything yourself is a slippery slope that is bad for your own energy levels and even worse for your team how delegation, training and coaching leads to happier, more engaged and more successful teams the big difference between managers and leaders (and why it’s better for you to be the latter!) why you can slip back into bad habits when you’re under stress – spoiler alert: it’s not your fault. It’s your brain… stupid brain.   Recorded August 2021   If you enjoyed this episode, screenshot it and tag us on Instagram [@dark.coffee.wellbeing] with your biggest takeaway.    If you loved what you heard, please leave a review to help spread the conversation reach more people.   --------------------------------   The Dark Coffee Podcast has unfiltered conversations around mental health and wellbeing in business, hosted by wellbeing coach and advocate, Alice Lyons (who sometimes struggles with all 3!)   The conversation doesn’t stop here! Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:   LinkedIn: https://www.linkedin.com/in/alicelyons/ Instagram: @dark.coffee.wellbeing Join our mailing list here.   Dark Coffee helps SME leaders and owners bring their badass selves to work. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: talk@darkcoffee.co.uk   If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can find out the details and ask all your juicy questions!   Podcast presented and edited by Alice Lyons. Music Credit: ‘Infinite Landscape’ by Corinne    -----------------------------------------------------------------   Suicide and Emotional Support Organisations - UK   Samaritans: Confidential suicide discussion and emotional support. Free helpline available round the clock. Text - 116123.  Call - 08457 909090  Email -  jo@samaritans.org. Website - www.samaritans.org   Mind: Support and information for anyone suffering from a mental health issue. 0300 123 3393 Website - Mind.org.uk   Saneline: Practical information, crisis care and emotional support to people affected by mental health concerns. Helpline: 0845 767 8000, open daily from 6pm – 11pm.

The MOST important part of leadership - episode 81

Fact: A lot of us suck when it comes to asking for help. Particularly if we’re normally the one supporting everyone else, or if we think that we should have all the answers ourselves.   In this episode, Alice will reframe the concept of asking for help and give you a hack that will let it become easier in the future.   She’ll discuss some of the practical and emotional barriers that prevent us from asking for help Alice’s biggest barrier in asking for help why asking for help is so important and can benefit your life, relationships and business how asking for help will get you further, faster in your business the hack to help you reframe asking for help how this approach takes the awkwardness and shame away from asking for help why asking for help makes you seem more professional how to ask for help and feel more comfortable and confident doing do   Recorded August 2021   If you enjoyed this episode, screenshot it and tag us on Instagram [@dark.coffee.wellbeing] with your biggest takeaway.     If you loved what you heard, please leave a review to help spread the conversation reach more people.     The Dark Coffee Podcast has unfiltered conversations around mental health and wellbeing, hosted by wellbeing coach and advocate, Alice Lyons (who struggles with all three.)     The conversation doesn’t stop here. Follow us on social media or join our mailing list for more insights, tips and advice to help you bring your badass self to work:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing   Join our mailing list here.   Dark Coffee helps SME leaders and owners bring their badass selves to work. To find out more, take a look at our website [https://www.darkcoffee.co.uk/] or get in touch: talk@darkcoffee.co.uk     If you’d like to speak with Alice about 1:1 coaching, book a free 20-minute coffee chat here so you can find out the details and ask all your juicy questions!     Podcast presented and edited by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.      -----------------------------------------------------------------  

A hack to help you ask for help. Episode 80

A coach telling you NOT to get coaching?! We know, it’s weird. But coaching genuinely isn’t for everyone.   Join Alice to find out why coaching might not be right for you right now, and what other support might be better suited.   She’ll discuss:   how to identify whether 1:1 coaching is right for you right now why it’s important to do research around coaching before investing when to get coaching and when another form of support might be best some of the main features of coaching, such as challenging questions the dedication and energy levels required to succeed in 1:1 coaching where to find free advice, support and information that is a great alternative   This is a sister episode to ‘Episode 73: 4 reasons to get a coach.’   Recorded July 2021     The Dark Coffee Podcast starts brave and bullshit-free conversations around mental health and wellbeing in business, hosted by wellbeing coach and advocate, Alice Lyons.     Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media:   LinkedIn: https://www.linkedin.com/in/alicelyons/ Instagram: @dark.coffee.wellbeing                   Dark Coffee wellbeing company provides mental health training and wellbeing coaching for SMEs and professionals. To find out more, take a look at our website [www.darkcoffee.co.uk] or get in touch via talk@darkcoffee.co.uk   LOVED THIS EPISODE? Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.     Podcast presented and edited by Alice Lyons. Music Credit: ‘Infinite Landscape’ by Corinne, via Musicly.      -----------------------------------------------------------------   Suicide and Emotional Support Organisations - UK   Samaritans: Confidential suicide discussion and emotional support. Free helpline available round the clock. Text - 116123.  Call - 08457 909090  Email -  jo@samaritans.org. Website - www.samaritans.org   Mind: Support and information for anyone suffering from a mental health issue. 0300 123 3393 Website - Mind.org.uk   Saneline: Practical information, crisis care and emotional support to people affected by mental health concerns. Helpline: 0845 767 8000, open daily from 6pm – 11pm.

4 reasons NOT to get a coach

Why can’t I be more like you?!   Comparisonitis. What is it, why does it happen, and why could it actually be a good thing for us?   In this episode Alice takes us through the shitty ways comparing ourselves to others can manifest, and what we can do about it. As always she gives us some tips and tricks to overcome the feelings of vulnerability and self loathing; most importantly, she gives us steps towards self improvement.   Also discussed: Social media - what to do when you want to block that self important bitch How to identify what those jealous feelings might mean Talking and learning from others about their success   Recorded June 2021   If you'd like to join Alice for the Mental Health Meetup, click the link here for July's event where we will be discussing mental health and social media, or search 'Mental Health Meetup' for future events.   Dark Coffee starts brave and bullshit-free conversations around mental health, wellbeing and business.   Join wellbeing advocate Alice Lyons as she attempts to normalise the conversation around mental health, from suicide to satisfaction and everything in between.   Dark Coffee aims to create a safe space to explore dark topics with curiosity and compassion.   Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media: LinkedIn: https://www.linkedin.com/in/alicelyons/ Instagram: @dark.coffee.wellbeing                             Dark Coffee provide mental health training for SME’s and professionals. To find out more, take a look at our website or get in touch: www.darkcoffee.co.uk   Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.   Podcast presented and edited by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.

Comparisonitis and how to deal with it

Work smarter, not harder!   We’ve all heard that phrase and had it drummed into us. But what does it actually mean?   In this episode, Alice explores perfectionism and cutting through the feelings surrounding it. Why do we always strive for perfection, and is it actually benefiting us and our mental health? Alice gives out some handy advice and shares her personal experiences with perfectionism.   Also discussed: Separating our performance from our feelings of how it might reflect our character Finding connections in our industry and sharing the fuck ups along the way Exploring where the feelings might have originated from Building resilience to the negative thoughts   Recorded June 2021   Dark Coffee starts brave and bullshit-free conversations around mental health, wellbeing and business.   Join wellbeing advocate Alice Lyons as she attempts to normalise the conversation around mental health, from suicide to satisfaction and everything in between.   Dark Coffee aims to create a safe space to explore dark topics with curiosity and compassion.   Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media: LinkedIn: https://www.linkedin.com/in/alicelyons/ Instagram: @dark.coffee.wellbeing                             Dark Coffee provide mental health training for SME’s and professionals. To find out more, take a look at our website or get in touch: www.darkcoffee.co.uk   Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.   Podcast presented and edited by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.

77. Advice from a recovering perfectionist

It would be an understatement to say that we've all struggled over the past year. But how can we keep pushing through difficult times when we're already feeling tired, overwhelmed or fed up?   Today, Alice (briefly) explains the science behind our survival instinct, why we should make friends with it, but also why we shouldn't let it sit in the drivers' seat for too long.   Also discussed:   how keeping focused on small changes can help steady us in changeable times how our success and wellbeing lies in our everyday habits how to activate our calming nervous system to help us relax and plan our next steps why peer support systems are so important for our wellbeing, especially in times of high stress how talking to fear as if it's a friend can be surprisingly helpful in gaining control of the situation how self-compassion can help us with our mental health how we have the autonomy and power to change the way we self-regulate, and that we can push through hard times. Recorded January 2021 -------------------------------------------------- Dark Coffee starts brave and bullshit-free conversations around mental health, wellbeing and business.   Join wellbeing advocate Alice Lyons as she attempts to normalise the conversation around mental health, from suicide to satisfaction and everything in between.   Dark Coffee aims to create a safe space to explore dark topics with curiosity and compassion.   Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media:   LinkedIn: https://www.linkedin.com/in/alicelyons/ Instagram: @dark.coffee.wellbeing                               Dark Coffee provide mental health training for SME’s and professionals. To find out more, take a look at our website or get in touch: www.darkcoffee.co.uk   Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.   Podcast presented and edited by Alice Lyons. Music Credit: ‘Infinite Landscape’ by Corinne.    -----------------------------------------------------------------   Suicide and Emotional Support Organisations - UK   Samaritans: Confidential suicide discussion and emotional support. Free helpline available round the clock. Text - 116123.  Call - 08457 909090  Email -  jo@samaritans.org. Website - www.samaritans.org   Mind: Support and information for anyone suffering from a mental health issue. 0300 123 3393 Website - Mind.org.uk   Saneline: Practical information, crisis care and emotional support to people affected by mental health concerns. Helpline: 0845 767 8000, open daily from 6pm – 11pm.  

76. How to handle difficult times when you feel powerless

In this week’s festive episode, host Alice Lyons aims to give a pep-talk ahead of Christmas, discussing how the year has been and how we should all be congratulated on it! (Grace would like to clarify she did not request a Christmas episode be pre-recorded in November, she requested it be recorded in real time – a classic example of miscommunication and very representative of the year that is 2020!) Also discussed: (1:09) Intro (2:00) A big well done on this year, the ways people have changed and moved around this year in terms of priorities and relationships (04:59) What we need to hear, however our year may have gone, how you can lose sight of where you are sometimes in busier times (08:43) Bringing your full self to interactions even when it’s online, mindfulness and quiet, the expectations that come with Christmas to be everywhere with everyone (13:35) Thinking about things like the type of music you listen to and the way it affects your mood, the urgency associated with interaction this year (18:37) How going from very minimal social contact to lots of it can be detrimental, how your physicality and mental state are linked (20:34) Boundaries and how they can help you in the Christmas period, using time with yourself as a calendar activity to plan boundaries, the necessity of rest (24:06) Closing comments, self-care and how difficult it can be   -------------------------------------------------------------- Dark Coffee starts brave and bullshit-free conversations around mental health, wellbeing and business.     Join wellbeing advocate Alice Lyons as she attempts to normalise the conversation around mental health, from suicide to satisfaction and everything in between.     Dark Coffee aims to create a safe space to explore dark topics with curiosity and compassion.     Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing                                Dark Coffee provide mental health training for SME’s and professionals. To find out more, take a look at our website or get in touch: www.darkcoffee.co.uk     Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.     Podcast presented by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.     -----------------------------------------------------------------     Suicide and Emotional Support Organisations - UK     Samaritans: Confidential suicide discussion and emotional support. Call - 116123.  Email -  jo@samaritans.org. Website - www.samaritans.org   Campaign Against Living Miserably (CALM)Practical information, crisis care, suicide prevention and emotional support for men,  Helpline: 0800 58 58 58 Open daily from 5pm - 11pm | Webchat: thecalmzone.net/help/webchat   NHS 111 ServiceOffer urgent mental health signposting.Call 111 Open all day every day Visit 111.nhs.uk   Mind: Information and signposting service around mental health conditions. We're open 9am to 6pm, Monday to Friday (except for bank holidays). Infoline: 0300 123 3393 | Email: info@mind.org.uk | Text: 86463

75. A Christmas Pep-Talk

In this week’s (half pep-talk, half lovingly telling you off) episode, host Alice Lyons talks about how self-care isn’t easy, particularly with everything going on this year. Primarily talking about how self-care isn’t a perk, as well as the fact employee wellbeing isn’t a perk, this episode talks about the difficulties of looking after yourself. Also discussed: (1:28) Introduction: how wellbeing and self-care are viewed as perks, particularly in the workplace, and how we all have a right to be treated well instead of being left to fill in the gaps due to inadequate assistance, ‘human first, employee second’ approach (7:26) How self-care is difficult as we aren’t brought up to do so, particularly since mental health is avoided in society, the impact of the society/culture we grow up in (9:11) The difficulties of managing physical and emotional health with the day-to-day challenges, how we can lose energy in different areas due to neglect (12:12) How we can train ourselves – teaching ourselves (personal development, self-help resources), taking an honest look at what we are and aren’t happy with, how the clarity can help avoid issues with other areas in your life (14:42) Using self-care before a point of crisis/burnout, building it as a fundamental foundation, some strategies for help such as looking to your support network, going to different people for different needs (22:20) Being the person that people go to for advice and how it can be difficult, and how referring people onto someone better suited can be beneficial, the benefits of collective approaches (25:28) Final thoughts: how we need to stop being so harsh towards ourselves for low moods   -------------------------------------------------------------- Dark Coffee starts brave and bullshit-free conversations around mental health, wellbeing and business.     Join wellbeing advocate Alice Lyons as she attempts to normalise the conversation around mental health, from suicide to satisfaction and everything in between.     Dark Coffee aims to create a safe space to explore dark topics with curiosity and compassion.     Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing                                Dark Coffee provide mental health training for SME’s and professionals. To find out more, take a look at our website or get in touch: www.darkcoffee.co.uk     Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.     Podcast presented by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.     -----------------------------------------------------------------     Suicide and Emotional Support Organisations - UK     Samaritans: Confidential suicide discussion and emotional support. Free helpline available round the clock. Text - 116123.  Call - 08457 909090  Email -  jo@samaritans.org. Website - www.samaritans.org     Mind: Support and information for anyone suffering from a mental health issue. 0300 123 3393 Website - Mind.org.uk     Saneline: Practical information, crisis care and emotional support to people affected by mental health concerns. Helpline: 0845 767 8000, open daily from 6pm – 11pm.

74. Self-Care Isn't Easy

A question from one of our lovely followers sparked this week's episode. Our host Alice Lyons explains what coaching actually is, the difference between coaching and therapy and four reasons why you should consider getting one. Also discussed:  (01:20) introduction (02:28) The first reason to get a coach is to upskill yourself. Coaching is a very specific kind of relationship that can help you reach your goals. Your coach may have worked with someone who’s had the same goals as you before, therefore have experience in said area. (03:38) Alice explains how coaching and mentorship differs. Mentors will normally make connections for you with people in their own network and personally assist you. Where as coaches draw the answers out of you on how to best reach your goals during your sessions.  (05:58) Coaches will often ask challenging questions. Admittedly, this can be incredibly uncomfortable. However, these difficult and personal questions can often lead to the answers you are seeking. (08:09) The second reason to get a coach is to assist you in dealing with growing pains. Coaching sessions can be exhausting, it’s not always going to be fun and easy. Personal growth can be extremely challenging. However, looking at yourself and realising the best way to adapt your future behaviour can be extremely useful and freeing. (14:22) How coaching and therapy/counselling differ. Therapy and coaching can work well together, particularly if you want to understand the underlying reasons for certain ways you think or feel. However, this cannot be done through coaching and must be explored in a safe environment with a qualified counselling practitioner. Coaching can be useful for both personal (e.g. setting boundaries) and professional development, reaching certain goals and how to get there. (20:02) The third reason to get a coach is if you need accountability to reach your goals. Motivation is all well and good initially, but we find that this leaves quite quickly, which is where your coach will come in. When we’re paying someone to help us on our journey and have weekly check-ins, we’re less likely to become distracted and drop our goals. (25:43) The fourth reason to get a coach is emotional support. When we give all our energy to other people, for example if you’re a manager or a parent, you may feel that you yourself are lacking support and dedication. Coaches can offer this dedicated support in your sessions to you and your goals. (29:25) Closing comments.     --------------------------------------------------------------     Dark Coffee starts brave and bullshit-free conversations around mental health, wellbeing and business.     Join wellbeing advocate Alice Lyons as she attempts to normalise the conversation around mental health, from suicide to satisfaction and everything in between.     Dark Coffee aims to create a safe space to explore dark topics with curiosity and compassion.     Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing                                Dark Coffee provide mental health training for SME’s and professionals. To find out more, take a look at our website or get in touch: www.darkcoffee.co.uk     Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.     Podcast presented by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.     -----------------------------------------------------------------     Suicide and Emotional Support Organisations - UK     Samaritans: Confidential suicide discussion and emotional support. Free helpline available round the clock. Text - 116123.  Call - 08457 909090  Email -  jo@samaritans.org. Website - www.samaritans.org     Mind: Support and information for anyone suffering from a mental health issue. 0300 123 3393 Website - Mind.org.uk     Saneline: Practical information, crisis care and emotional support to people affected by mental health concerns. Helpline: 0845 767 8000, open daily from 6pm – 11pm.

73. 4 reasons to get a coach

Join our host, Alice Lyons, as she tackles the frustrating and, at times, dangerous myths that plague the mental health conversation. Alice also offers some key points to consider surrounding the language we use when discussing mental health topics.   Also discussed:    (00:56) Introduction to the episode.    (03:01) Mental health myth number one: ‘the broken brain’. The ignorant idea that all mental health illnesses are due to something going ‘wrong’ in the brain, thus ignoring all possible societal and economic issues that may be contributing to a poor state of mental health. Alice focuses on a more holistic approach from the biopsychosocial model.    (08:39) Mental health myth number two: suicide is solely a male issue. Male suicide rates are alarmingly high and are a massive problem in the UK that we all need to tackle. We need to look at our society, the messages that men receive and what their home life is like. However, suicide attempts are higher in women. This generally seems to be due to the different methods chosen, for example women choose slower acting methods and therefore have a better chance of successful emergency medical intervention.    (12:46) Alice discusses the importance of shining a light on all suicide, including those from the LGBTQ+ community. In particular trans suicide rates are extremely high, yet largely excluded from the suicide conversation.    (14:25) Mental health myth number three: can’t we just be more positive? Although this comes from a good place, this mentality can be dangerous. If we are always positive we are neglecting a large part of the human experience. Negative emotions are normal. We should be able to effectively process and express our emotions.   (19:56) Alice briefly talks about the workshops and coaching plans she has on offer and the limited spaces that are left (so get in there quickly)!   There will be some new exciting group coaching programmes coming out in the new year. You can gain priority access through signing up to our newsletter, which can be found on our website.    (23:26) Mental health myth number four: “I’ve never struggled with my mental health personally”. As a society, we have created a myth that mental health is solely associated with disorders and illnesses. For some reason we ignore the basics. How do we deal with stress, heartache and maintaining our wellbeing? This is all to do with our mental health.    (28:08) Mental health myth number five: mental health is a bad thing. Very much tied into the previous point, we seem to think that mental health is all doom and gloom! Mental health can be positive, we can build each other up and give people the knowledge and skills to help them feel their best more often. These are very much the ideas that the field of positive psychology promote, the importance of playing to our strengths rather than focusing on our ‘weaknesses’.    (32:51) Closing comments.                  --------------------------------------------------------------     Dark Coffee starts brave and bullshit-free conversations around mental health, wellbeing and business.     Join wellbeing advocate Alice Lyons as she attempts to normalise the conversation around mental health, from suicide to satisfaction and everything in between.     Dark Coffee aims to create a safe space to explore dark topics with curiosity and compassion.     Join the conversation by sharing this episode, subscribing to the podcast or following Alice across social media:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @dark.coffee.wellbeing                                Dark Coffee provide mental health training for SME’s and professionals. To find out more, take a look at our website or get in touch: www.darkcoffee.co.uk     Your reviews will help Dark Coffee reach more people. If you like what you've heard, please consider leaving a review to help spread the conversation further.     Podcast presented by Alice Lyons.   Music Credit: ‘Infinite Landscape’ by Corinne.     -----------------------------------------------------------------     Suicide and Emotional Support Organisations - UK     Samaritans: Confidential suicide discussion and emotional support. Free helpline available round the clock. Text - 116123.  Call - 08457 909090  Email -  jo@samaritans.org. Website - www.samaritans.org     Mind: Support and information for anyone suffering from a mental health issue. 0300 123 3393 Website - Mind.org.uk     Saneline: Practical information, crisis care and emotional support to people affected by mental health concerns. Helpline: 0845 767 8000, open daily from 6pm – 11pm.

72. Mental Health Mythbusting

Starting brave and bullshit-free conversations around mental health and wellbeing.