Selfcare: The Superpower You Need to Prevent Burnout

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In this episode of the Women in Podcasting Show Jennifer Henczel interviews Dr. Tamara Beckford about Selfcare for Podcasters and Entrepreneurs

Do you often feel drained, overwhelmed, or on the brink of burnout? It’s time to prioritize self-care! This podcast will explore the power of self-care and how it can help you avoid burnout. From setting boundaries and managing stress to practicing mindfulness and prioritizing rest, we’ll discuss practical tips and strategies for incorporating self-care into your daily routine. Join us as we dive deep into the world of self-care and discover the superpower to help you live a happier, healthier, and more balanced life. Tune in now and start your journey towards a more resilient and thriving you!

Hear about Dr. Tamara’s podcasting journey and find out:

  • What are some common signs and symptoms of burnout, and how can practicing self-care help prevent it?
  • How can someone with a busy schedule incorporate self-care into their daily routine?
  • What are some effective self-care practices for managing stress and promoting relaxation?

Dr. Beckford is an emergency medicine physician, international speaker, and CEO of UR Caring Docs, where she helps companies reduce employee burnout through self-care. She hosts the Dr. Tamara Beckford Show and has interviewed 175+ physicians. The podcast named after the show ranks in the top 5% of podcasts. Her content has been viewed over 1,000,000 times on social media, and she co-authored two bestselling books, Made For More and Thriving After Burnout. She is a Success Mentor at EntreMD Business School and mentors 60+ physician entrepreneurs weekly so they can build profitable businesses.

Dr. Tamara Beckford’s Books

Made For More

by Dr. Tamara Beckford

Thriving After Burnout

by Dr. Tamara Beckford

Jennifer Henczel, HOST & Founder of the Women in Podcasting Show

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[00:00:00] Jennifer Henczel: Welcome everyone. Jennifer Hansel here of the Women and Podcasting Show, and today we’re gonna be talking about self-care, the superpower you need to prevent burnout. And I have the amazing doctor Tamara Beckford with me. She’s an emergency medicine physician, international speaker, and c E O of UR Caring Docs, where she helps companies reduce employee burnout through self-care.

[00:00:21] Jennifer Henczel: And she hosts the Dr. Tamara Beckford show and has interviewed over 180 physicians. And the podcast ranks in the top 5% of podcasts, and her content has been viewed over a million times on social media. She’s also co-authored two bestselling books, made For More and Thriving After Burnout.

[00:00:49] Jennifer Henczel: Welcome to the Women in Podcasting Show. Enjoy inspiring stories. Interesting interviews and powerful strategies from women around the world. Jennifer Hensel [00:01:00] spotlights. Today’s top podcasters, new podcasters and expert guests get tips for leveling up your life, gaining visibility, growing your business, monetizing your podcast, and so much more.

[00:01:12] Jennifer Henczel: We invite you to support women in finding their voice and sharing their passion. It’s all about women empowering women.

[00:01:21] Jennifer Henczel: Welcome, Dr. Tamara Beckford. Thank you so much for being here.

[00:01:25] Dr. Tamara Beckford: Thank you so much for having me. I’m super excited to be on your show.

[00:01:30] Jennifer Henczel: Oh, I really appreciate all that you do in the Women and Podcasting group.

[00:01:35] Jennifer Henczel: You have so much to share about self-care, and I also wanna find out about your podcasting journey. Tell us about your podcast and why you started your podcast.

[00:01:43] Dr. Tamara Beckford: Absolutely. You know, I am like most people who, you have all this great ideas, but you’re afraid to let it out there because what we are always afraid, we are being judged.

[00:01:54] Dr. Tamara Beckford: Am I saying the right thing? Will I say the wrong thing? Well, I seem less knowledgeable if I let out [00:02:00] what’s in my head out. So actually I started the journey because I wanted to educate others on, um, medical information. And then the podcast is kind of morphed into something on its own, which is a, a lot like what happens.

[00:02:14] Dr. Tamara Beckford: So I’m pretty sure a lot of people’s podcasts this occurred. Um, so after really, um, highlighting some medical information, then it morphed into me. Talking with a lot of colleagues about, you know, their journey. And then I said, why am I just highlighting just, um, just medical information. We’re, we’re so much more multifaceted as physician, so I really morphed into highlighting all the.

[00:02:41] Dr. Tamara Beckford: Great and amazing things that physicians are doing inside and outside of clinical medicine. And as a part of that, because self-care is such an important platform for me, I always find out what are they doing for self-care so that the audience can know that, okay, yeah, you know, physicians, we’re doing the same thing [00:03:00] and we are just like you.

[00:03:01] Dr. Tamara Beckford: Like some physicians hate exercising, but we’re like, okay, I know I need to do this, so let me just get this out of the way. But it’s not that it’s something that I try. Truly enjoy. And you know, the average person feels the same way. So it’s really amazing to know your doctors are thinking just like you.

[00:03:18] Dr. Tamara Beckford: So yeah, that’s why I did the podcast. Oh, that’s

[00:03:21] Jennifer Henczel: amazing. Well, let’s dive into some of your self-care tips then. So tell us a little bit about burnout and stressors, because I know as an entrepreneur, there was a time when I totally burnt out and I was not managing my time well. I wasn’t doing any self-care.

[00:03:37] Jennifer Henczel: And so I’ve learned, you know, to become a master of my schedule and to incorporate self-care, but we can always learn more. So tell us about burnout. And stressors because a lot of entrepreneurs and podcasters have encountered

[00:03:49] Dr. Tamara Beckford: this. Absolutely. And you know, with everyone who’s dedicated to a craft, you’ll be very close to burning out [00:04:00] because you’re gonna give so much to that craft.

[00:04:02] Dr. Tamara Beckford: You’re gonna give so much to your entrepreneurship journey because as an entrepreneur, you’re trying to give, you’re trying to better the world with your business. And the same thing with podcasts. And you’re given, you’re given, given. So burnout really is, The three Ds, if we really bring it back to Sesame Street, right.

[00:04:20] Dr. Tamara Beckford: What are the three Ds? The one is really depletion. So you are just emotionally exhausted why you have given, given, given, and Oh yes. Oh, this will be great for my. Audience. Oh, this will really be a great idea. It’s two 30 in the morning, you get up to use the restroom. Oh wait, I need to get, write this down.

[00:04:42] Dr. Tamara Beckford: Right? You’re constantly given. So depletion is one thing that’s, um, one of the things that can lead to burnout. The second is detachment. So now you are given so much that, have you ever gotten to a point in your business where you’re starting to just not like your business? That’s depletion. [00:05:00] Why? Because you’ve gotten emotionally ex.

[00:05:02] Dr. Tamara Beckford: Exhausted. And to keep in mind also, um, burnout is by, and these are by definition, those are the three definitions so far, right? So depletion and detachment. The burnout is always towards your work. I know we talk about burnout by tr traditional definition. These are the way you feel the. Towards your work.

[00:05:21] Dr. Tamara Beckford: The third D is really that you have lost, um, or have a decreased sense of accomplishment in your work. So you are doing great job. You’re doing an amazing job. People are saying, oh my gosh, your podcast changed my life. Oh my God, your business changed my life. I’m so glad I’m working with you. And in your mind, you’re like, Yeah, they’re just saying that, you know, you don’t, I wasn’t really able to deliver as well as I wanted to.

[00:05:46] Dr. Tamara Beckford: I don’t think that it really made that much of a difference in that person’s life. So you’re having a decreased sense of accomplishment in your work. So despite me telling you how amazing you are in your mind, you’re like, eh. I’m just, [00:06:00] okay. And so all of this is really internalized and it leads eventually towards the another de, which can be depression, which is now a mental health, right?

[00:06:10] Dr. Tamara Beckford: So with burnout, it’s really a lot of emotional state, and then it can lead to the mental health state, which is really the deeper, darker side, the depression that can also spiral towards. Word that we don’t want, which is like, you know, suicide attempt in suicidal ideation. So why are we talking about this?

[00:06:30] Dr. Tamara Beckford: Is it to depress everyone? Absolutely not. There are ways that we can try to avoid burnout and one way is through self-care. And that’s why it’s so important. And you know, and, and that’s why this whole topic here is so important now as a business owner, an entrepreneur, as a podcaster, you’re like self-care.

[00:06:50] Dr. Tamara Beckford: Yeah. I know it’s important. It’s so great. I’m going to, you know, every time I hit this particular milestone, I’m gonna throw myself a big event. [00:07:00] Yeah, that’s not self-care. That’s rewarding yourself for hitting your milestone. Self-care is really helping you to avoid, um, and to increase your mental and your physical health, right?

[00:07:15] Dr. Tamara Beckford: So what are things that you can do on a. Assistant basis. So in order to avoid getting depleted detachment and a decreased sense of worth in your job or your job or your, um, your workplace. So little things that you can do throughout the day. Very small things. Think about what is it that truly makes me happy.

[00:07:36] Dr. Tamara Beckford: And I always ask people, what is it that you think of when you were just the happiest? And a lot of times it’s around when you are seven years old. Seven year old Tamara. I mean, I was really carefree. I had a lot, you know, any little thing that I wanted to do. If I felt like drawing today, I would draw. If I felt like painting, I would paint.

[00:07:57] Dr. Tamara Beckford: If I felt like reading this fun book, I would [00:08:00] read it. But now with my life being so structured, I. I haven’t put any of that. I forgot what I liked to do. So self-care is bringing you back. What is something that you like doing that makes you free, that frees your mind from your current stressors, and you can really incorporate that for 15 minutes a day.

[00:08:20] Dr. Tamara Beckford: Is it that you like dancing? For me, if you’ve listened to any of my interviews, you know, I love Bruno Mars. I can sing a Bruno Mars song for 15 minutes, and yes, I’m singing 24 Kara Magic, or you know, all these things. Like today, I’m just not doing anything. And Bruno Mars will not have me on stage with him, but I enjoy listening to him.

[00:08:43] Dr. Tamara Beckford: And you know what it does immediately my stress level goes. Down. So that’s part of my self-care and I can do it 15 minutes a day. I can read something that’s just entertaining. I can read something or write anything that’s in [00:09:00] my mind, a creative idea that has nothing directly to do with my job. It doesn’t have anything to do with my podcasting.

[00:09:07] Dr. Tamara Beckford: It doesn’t have anything to do with medicine, but it just really brings me joy and that’s self-care. Oh,

[00:09:15] Jennifer Henczel: wow. Those are amazing tips. Thank you. Yeah, that’s really incredible. So, so how would you, how would you suggest podcasters and entrepreneurs can mm-hmm. If, if they haven’t been doing any self-care, what’s the first step they should take?

[00:09:30] Jennifer Henczel: Uh,

[00:09:31] Dr. Tamara Beckford: Great question. And you know this happens a lot. You’re like, oh my God, I haven’t been doing anything. Like now she wants me to go paint. Absolutely not. I want you to think about what brings you joy. And the great way to start about that is the act of gratitude. The act of gratitude. So second thing, What am I grateful for right now?

[00:09:56] Dr. Tamara Beckford: Because our mind is gonna tell us all the things that’s not going [00:10:00] right and all the things that you need to get done. But if I sit and say, you know what, today I’m really grateful to be able to spend the time with one of my fellow podcasting women group members, you know? And even just say that out loud.

[00:10:18] Dr. Tamara Beckford: I can feel how it affects me emotionally, and I am already in a state where I’m feeling more positive. And then all the physiological things with stressors start to reverse, right? So my heart rate already started to go down. I already felt myself taking a nice deep breath so my muscles will relax. The tension’s going down.

[00:10:41] Dr. Tamara Beckford: So that’s a great place to start. If you have not, um, if you’re a journal person and you like to write and it’s something that you haven’t done in a while, you can start writing it down. You know, write down, start journaling things. Um, if you are a person who’s a movement person, you know what? [00:11:00] Play your jam, close the door and dance like no one’s watching.

[00:11:04] Dr. Tamara Beckford: These are just simple. If you’re a person that likes to meditate and you haven’t done so in a while, Deep breathing, very simple, and nobody needs to know you’re right at your desk. You can turn everything off and take a deep breath. Do even a three to five minute breathing, deep breathing exercise. It has, it does wonder.

[00:11:25] Dr. Tamara Beckford: So why does it do wonders? So we all have that sympathetic, which is the fight or flight response, that we are constantly in that mode doing the deep breathing exercises and incorporating these self-care. It breaks it and put it back to the rest and restorative portion of your body cycle. And that alone is really, is so powerful and it really helps to.

[00:11:50] Dr. Tamara Beckford: It helps with the floor of creativity, which is everything that you wanted anyway, and you’re doing that using your body’s natural way, so you’re breaking and [00:12:00] getting rid of that adrenaline rush and bringing it to the restorative part of your mind. Wow.

[00:12:06] Jennifer Henczel: Incredible. That’s a lot of amazing information.

[00:12:09] Jennifer Henczel: Mm-hmm. I really love we We do a lot of walking. Yes. Walking really helps.

[00:12:16] Dr. Tamara Beckford: And walk in and, okay. I know. So guys, you have to remember, so Jennifer, she’s interviewing a doctor, so we get geeked out. So here are some great important things about what you just mentioned. So walk-in is, is a very powerful way. It also stimulates creativity.

[00:12:33] Dr. Tamara Beckford: So you’ve noticed some people started having walk-in meetings, right? So instead of really having meetings that you’re sitting down, you can walk and it stirs the creativity and the ideas begin to flow. Another powerful thing about even walking, when you talked about in nature, so walking and being around nature, even if it’s just for up to three days.

[00:12:53] Dr. Tamara Beckford: So if you did a three day weekend, it boosts your immune system. Just by going out in nature. I [00:13:00] mean this is just so powerful. Little small steps. And who doesn’t need a great immune system to deal with all the viruses that are going around now. Right? But these are seeing just those small little steps can have a big impact.

[00:13:13] Dr. Tamara Beckford: And that’s your self-care. Oh, that’s some

[00:13:16] Jennifer Henczel: great information. Well, thank you so much for sharing that. And this is this the kind of information that you share on your show? So

[00:13:23] Dr. Tamara Beckford: on my show, I actually have people who, yes. So the information about the walk in itself, um, in immunotherapy, I have one of my wonderful guests, um, from Japan.

[00:13:35] Dr. Tamara Beckford: So Dr. Manko Abbi gave me that great information, yes. And um, Walk in, in the, and nature. So yes, we get a lot of this wonderful information from the doctors who are doing great things. So they’re doing research. We have doctors who, you know, have opened up practices, doctors who are using, um, combining alternative medicine with [00:14:00] traditional medicine to help to treat their cancer.

[00:14:02] Dr. Tamara Beckford: So you’ve given us their personal cancer journeys and what they’ve done. I know. I said, I love hearing the stories, and I think these stories inspire so many, and you get it from the perspective of someone who has been through this and someone who you’d say, well, I didn’t think that you would’ve accepted this type of, um, alternative treatment.

[00:14:25] Dr. Tamara Beckford: I thought that you guys, a k a US doctors didn’t do that. But yes, you know, they’re, the stories are amazing and these are the stories that I get to highlight on my podcast. Oh,

[00:14:38] Jennifer Henczel: that’s incredible. So how, how have you enjoyed your podcasting journey? I mean, how ha has it changed your business or your life or, or anything like that?

[00:14:47] Dr. Tamara Beckford: Uh, wonderful question. I have thoroughly enjoyed the journey. It was a journey. Um, it was February of 2021 where I started this, and [00:15:00] I was so afraid. From, I had been thinking about it from October of 2020, but was just afraid. And finally bit the bullet in 20, um, February, 2021 and I started interviewing guests in July.

[00:15:17] Dr. Tamara Beckford: And to date I’ve interviewed 187 doctors. It’s just a huge, and they’re from all over the world, you know, it’s. It’s inspiring. Um, you know, for my business, yes. Um, my business is outside of that, you know, I help organizations to reduce their stress and burnout through self-care workshops. I get to really hold together the stories from these wonderful doctors to inspire those who are working and to not to say that, okay, well, us doctors, we did it so you can do it.

[00:15:53] Dr. Tamara Beckford: No. To say like, we are also going through it. You know, and these are some of the techniques that we [00:16:00] use. And my mantra is, I, I would love to inspire those outside of the healthcare, um, industry, the other industries with the, what I’m learning in the healthcare industries. So those who are in, um, the finance, those were in the legal industries, education industries, everything, all the other industries that at times people forget.

[00:16:22] Dr. Tamara Beckford: Burnout when they, you know, they think burnout. They always think doctors and nurses, but people in so many industries are dealing with it. So I like to highlight them and to sh bring what I’m learning in the medical field and to their industries so that we can help everyone. Wow. What a

[00:16:41] Jennifer Henczel: brilliant resource.

[00:16:43] Jennifer Henczel: So thank you for everything you do, and I just wanna ask. Now I’ll have the links to your podcast in the show notes at Women and Podcasting Show. Mm-hmm. And so everybody can find all the links to Dr. Tamara there. But also, Dr. Tamara, you’re a very active member in the Women and Podcasting [00:17:00] group. Yes. Which we so appreciate.

[00:17:02] Jennifer Henczel: And so now you’re a guest on the Other People’s podcast as well, right? Mm-hmm.

[00:17:07] Dr. Tamara Beckford: Yes. Oh, absolutely. Oh, absolutely. I love being a guest on other podcasts. So if you’re out there and you’re looking for a guest, me, me, me. So, you know, I get to, to speak not only it’s powerful in, in so many ways. One, we know that there’s so many people who have, um, been dealing with.

[00:17:25] Dr. Tamara Beckford: Stress who are dealing and, and even women, a lot of times, I, I do, and I remember highlighting a lot of what we as women go through. We, um, and you’re, and sometimes now, I’m so glad that the men are recognizing it and saying it out loud. So I’m seeing this more where, why is it that us women, we burn out more than our male colleagues Because we give, so we give at work, we give at home, you know, we have the additional titles, mom, we have sister, and then we’re daughters.

[00:17:55] Dr. Tamara Beckford: Right. And then, so we’re in the sandwich generation. We’re just [00:18:00] really given a lot. So as a guest on another podcast, I really get to highlight how important it is for us to incorporate and to build our on and within ourselves, such as putting the mask on first. Or like another of the guests on my podcast told me, she says she gives him the salsa ministry, and I thought, Brilliant.

[00:18:21] Dr. Tamara Beckford: What is the saucer ministry? So if you think about your cup and your saucer, once your cup overflows, everything else is in the saucer. So she gives from that. Right. And I’ve learned how to do that myself. And being a guest on the other podcast, I get to really talk about how I give from my saucer ministry and ways that they can also give from their salsa ministry.

[00:18:44] Dr. Tamara Beckford: So that’s amazing.

[00:18:45] Jennifer Henczel: Well, thank you so much for everything you’ve shared. So many great tips and thank you for being in the women and podcasting community. Connection is so important. It’s part of this self-care too. We need to connect with each other as women and lift each other up and [00:19:00] support one another.

[00:19:00] Jennifer Henczel: So thank you so much for being here to share those amazing tips and, and all that good information with our women in podcasting and, and everything you do.

[00:19:10] Dr. Tamara Beckford: Thanks. Thank you so much for having me. Bye for now.

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