You Are Not A Frog

Burnout in high stress jobs isn't always about doing too much; sometimes it's about a belief you were never taught to question.You finished your day, finished (most) of your tasks, and you still can't switch off. Most people assume that's a workload problem, but the reason people in demanding roles like medicine can't genuinely rest isn't about how much they've done - it's about what they've been conditioned to believe about rest itselfIn this episode, Rachel introduces the Superhero Delusion: the conviction that the rules about rest apply to other people. Not to you. She explores how that belief was built, why burnout recovery starts with understanding rest differently, and what sustainable work actually requires.We cover:Why you can't switch off - and why workload isn't the real reasonThe Superhero Delusion: the conviction that the rules about rest apply to other people, not youHow the belief that rest has to be earned gets installed - and who installed itWhat sustainable work actually requires (and it isn't more discipline)This episode is for you if you're the person who has to be on even when you're officially off. Who takes annual leave and spends the first two days mentally finishing the handover. Who lies awake replaying the list of things that didn't get done - and is still asking whether any amount of done would ever feel like enough.📩 Join 20,000 professionals: https://youarenotafrog.com/welcome/Mentioned in this episode:🟦 Learn More About Our Training

Getting a complaint from a colleague is one of the most destabilising things that can happen to a high-achieving leader. Not because of the process, but because of what it makes you ask about yourself.In this episode, I'm joined by Dr. Pallavi Bradshaw, Medical Director at the MPS, to talk about something that doesn't get named nearly enough: a complaint from a colleague isn't a patient or client complaint. It feels very different and can be devastating if our ingrained programming tells us that we have to please everyone all the time to feel good enough. And so unless you start to frame it differently, it will affect your next decision, and the one after that.This conversation genuinely produced an a-ha moment for me. It may change how you carry the next time it happens.We cover:Why colleague complaints feel categorically different - and why that makes complete senseThe question underneath the complaint that drives so many decisions afterwardsWhat Dr Bradshaw has learned about supporting doctors through formal grievances at the MPSHow to stop a complaint from becoming something you carry permanentlyThis episode is for you if you're the person who had to have the conversation nobody else would. Who had to make the call that someone disagreed with. Who lies awake replaying a decision you had to make - and is still asking what it says about you.🎙️ Listen to the full podcast: https://youarenotafrog.com/episodes/323/📩 Join 20,000 professionals: https://youarenotafrog.com/welcome/🌐 More resources: https://youarenotafrog.com/Dr Pallavi Bradshaw is Medical Director at the Medical Protection Society (MPS), supporting doctors navigating complaints, grievances, and the more challenging parts of medical leadership.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Imposter syndrome is something we often don’t talk about openly, and the standard advice - build your confidence, reframe your thinking, remember your achievements – rarely addresses the real cause.In this Quick Dip, Rachel shares a piece of feedback she received years ago that still stings and uses it to unpick what imposter syndrome really is: it’s not a confidence gap, it’s not a skills deficit, but something much more personal.She talks about why working on your confidence alone will never be enough, what's actually driving that voice that says you're about to be found out, and the one thing that actually shifts it.Key TakeawaysImposter syndrome isn't always about competence or confidence - it can be the system gaslighting you, impossible self-imposed standards, or just the very human experience of feeling not good enough.A 2025 meta-analysis found that 62% of healthcare professionals experience imposter syndrome - this is a profession-wide pattern, not a personal failing.What actually moves the needle is saying it out loud to someone who responds with empathy and recognition.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

If you constantly find yourself picking up tasks that nobody else will do, staying late to cover gaps, or slowly absorbing more and more without anyone asking you to - this episode is going to name exactly what's happening.Occupational psychologist Leanne Elliott joins Rachel to unpack why over-responsibility isn't a personality flaw; it's what happens when you don’t have absolute clarity on what tasks are definitely part of your role – and, more crucially, what tasks aren’t.They explore why conscientious professionals in under-resourced settings are most at risk, how the 'if I don't do it, who will?' question keeps people stuck, and what you can actually do this week to start auditing what belongs on your plate and what doesn't.Key TakeawaysRole clarity is a recognised psychosocial risk factor, and when it's absent, taking on extra work feels like the only option, even when it's pushing you towards burnout.A simple daily audit - writing down tasks that drained you, that weren't in your role, or that you did out of fear rather than responsibility – can give you the data to have important but calmer and less personal conversations with your team about your roles.Rest and recovery are not the same thing. Knowing your recovery activities and protecting time for them is a skill, not a luxury.Resources Mentioned:The Twenty Questions: How do I know if I’m a workaholic?Get more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

You know something needs to change, but you just have no idea what, how, or where to begin, and your lack of a plan may be starting to feel like failure.In this Quick Dip, Rachel unpacks why the belief that you need everything mapped out before you're allowed to move is the very thing keeping you stuck, and introduces the AB-Z method: a simple framework that replaces the impossible task of knowing your whole future with a far more manageable one.This episode is about how to craft your work, not how to leave your job completely or blow everything up, but how to get a genuine say in the shape of your working life - one honest step at a time.Key TakeawaysYou don't need the whole career plan - you need A, a sense of Z, and B - the very next step.Z is not a job title. It's how you want to be: internally, and with the people you love.Recovering from burnout is not the same as arriving at Z. The absence of burnout is a step, not a destination.Comparing your Z to someone else's is one of the most reliable ways to stay stuck.Crafting your work and career can happen alongside your current role, not instead of it - and it can start at any grade, any stage.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

If you have ever ended a clinical day exhausted not from the medicine itself but from the weight of everybody else's feelings, this episode might hit home.Josh Connolly, resilience coach and author of ‘It's Them Not You’, joins me to explore why many healthcare professionals take on so much of the emotional load for everyone - and how that pattern almost always began long before medical school.Key TakeawaysPeople-pleasing at work usually has roots in family roles from childhood. The 'high achiever', the 'mascot' and the 'scapegoat' all carry those patterns into adult professional life.Holding space for someone is not the same as absorbing their emotions. The moment you start feeling what they feel, you have crossed a boundary - and your ability to help them actually decreases.When you are about to say yes under pressure, ask: 'Who have I become right now?' If the answer is your childlike self desperately seeking approval, that is the moment to pause.Get more episodes and resources by joining FrogXtraResources mentioned:It's Them, Not You: How to Break Free From Toxic Parents and Reclaim Your Story by Josh ConnollyThe Shapes AcademyMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

If you’ve ever thought to yourself ‘if I don’t do it, no one will’ this episode is for you. You tell yourself something important will go wrong if you don't do it all - but what if that's not what's actually driving your decisions?In this Quick Dip, Rachel suggests something uncomfortable: that the decisions running your workload might less to do with patient safety than they are to do with who you believe yourself to be.Because the question 'if I don't do it, who else will?' is often not about the risk of harm to patients, customers or colleagues – but more about the question ‘who am I if I don’t?’.And learning to spot the difference between the two will give you back some choice over your workload.Resources MentionedThe Shapes AcademyYou Are Not a Frog: The Over-Responsibility Trap seriesPart 1: Why Responsibility Keeps Landing on YouPart 2: When ‘Can You Help?’ Doesn’t Feel Like a QuestionPart 3: How to Stop Feeling Guilty When It’s Impossible to Do Your JobGet more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

You're working hard, doing excellent clinical work, and genuinely trying to make things better for your patients - so why does it feel like no one's listening? So many healthcare professionals hit a wall where their ideas get talked over, their proposals stall, and their careers plateau, even when their track record is strong.In this episode, Rachel is joined by Sam Pearce and Sally Powell, co-founders of Impactful Women, to talk about political intelligence - what it actually is, why it feels uncomfortable at first, and how building the right relationships strategically (and with integrity) is the real skill that gets things done in the NHS and beyond.Key TakeawaysYour career is your responsibility - waiting for someone to notice you or advocate for you is the most common career trap there is.Influence is relational, not hierarchical. The person who has been in the department 15 years with no senior title can have more sway than the clinical director.Decisions get made before the meeting. Building relationships and having conversations in advance isn't manipulation - it's how things actually work, and others are already doing it.Resources MentionedDiary of a CEO podcastImpactful Women websiteImpactful Women on LinkedInFree resource: 10% BraverGet more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

Every day in healthcare, a meeting ends, and a problem that was never formally handed to anyone lands on the person who cares most - you.If you've ever walked out of a room carrying something that somehow became yours without anyone asking, this Quick Dip Episode gives that experience a name, explains exactly why it keeps happening to people like you, and gives you the language to start pushing back on it.Listen to other episodes in the Over-Responsibility Trap series:Part 1: Why Responsibility Keeps Landing on YouPart 2: When ‘Can You Help?’ Doesn’t Feel Like a QuestionLearn more about The Shapes Academy here.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

How many times this week have you thought, "I just don't have a choice"? About your rota, your inbox, the extra patient squeezed in at the end of clinic? That thought feels true, and it can feel like a fact... But what if it’s actually a story, and that story is costing you your peace of mind?In this episode, Rachel sits down with Robbie Swale, coach, author of ‘The Power to Choose’, and creator of the 12 Minute Method, to dig into why reclaiming a sense of agency and choice matters so deeply for your wellbeing. Together, they explore how small shifts in language and perception can move you from feeling like life is happening to you to feeling like you are actually living it on purpose.Key TakeawaysSwitching "I have to" to "I choose to" is not just a mindset trick. It activates a different part of your nervous system and genuinely changes how you experience pressure.You almost certainly have more options than you can currently see. Curiosity, not certainty, is what opens them up.The 12 Minute Method proves that tiny, consistent actions compound. One lunchtime walk a week adds up to 50 walks over a year, and that matters.Feeling stuck is usually a sign you have not yet had the conversation, asked the question, or taken the step you already know you need to take.Get more episodes and resources by joining FrogXtraResources Mentioned:🐸 FrogFest Virtual🐸 The Power to Choose: Finding Calm and Connection in a Complex World by Robbie Swale🐸 The 12-Minute Method BooksMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Have you ever had someone ask for “a quick bit of help”… and somehow ended up owning the entire task?In caring professions, requests for help can feel less like requests and more like responsibilities landing on us. We’re trained to notice problems, fix things and support colleagues - which means it can feel incredibly uncomfortable to say no.In this Quick Dip episode, Rachel explores the moment when a simple request triggers our helping reflex, and why so many capable professionals end up carrying work that was never meant to be theirs.Learning to pause before automatically saying yes can help you support colleagues without becoming the automatic carrier of responsibility for everyone and everything.Key ideas discussed in this episodeWhy requests for help often feel like obligationsThe “helping reflex” in caring professionsHow small requests can quietly become your responsibilityThe difference between caring about something and carrying itWhy saying yes when you don’t have capacity can lead to resentmentHow awareness helps you respond to requests more intentionallyResources mentioned:The Shapes AcademyBrené Brown — “Clear is kind”Passing the Naughty Monkey Back with Dr Amit SharmaMentioned in this episode:🟦 Learn More About Our Training

The founder of the National Association of Sessional GPs on whether the grass is always greener, and the changes you can make in your career without feeling like a frog forced to jump out of the pan.Get more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

Have you ever looked at a task on your plate and wondered when it became your responsibility?Nobody asked you to do it. Nobody assigned it to you. But somehow it landed on you, and now you're carrying it.In this Quick Dip, Rachel explores the responsibility trap - the pattern where capable and conscientious professionals automatically pick up unclaimed problems. Over time, these responsibilities accumulate, increasing your workload, emotional labour, and ultimately contributing to burnout.This episode explores why responsible people are particularly vulnerable to this trap and how being more deliberate about what you choose to carry can protect both your energy and your professional identity.Resources mentionedDr Sarah Coope’s LinkedIn article on the “silence gap”FrogFest Virtual: The Doubt Busters - a half-day online symposium for doctors and senior healthcare professionals happening on 3 June 2026.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

Mindset shifts to help you explore difficult feelings and find solutions without falling into rescuer mode or getting overwhelmed.Get more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

There’s more on your plate than you realise, and most likely you’re trying to cram 25 hours of work into a 24 hour day, not counting sleep and time away from work. Here’s some practical advice to help you see what’s on your plate, and what you need to sacrifice.Get more episodes and resources by joining FrogXtraDownload the Overwhelm SOS ToolkitDownload the Thrive Week PlannerMentioned in this episode:🟦 Learn More About Our Training

What happens when we need to raise a serious concern that could affect patient safety? And what happens if someone raises a concern to you?Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

What does it mean for a doctor to be “good”? Can you be “good” and still take care of yourself? And how can we rescue ourselves from the trap of thinking that asking for support is somehow a moral failing?Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

Practical questions from a clinical psychologist to help you assess whether you’re in a harmful work environment, or one that doesn’t align with your values or strengths.Get more episodes and resources by joining FrogXtraGet more links and show notes via our websiteMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

And what BBC’s The Traitors can teach us about trust, group-think, and truth.Get more episodes and resources by joining FrogXtraFind more links and show notes via our websiteMentioned in this episode:🟦 Learn More About Our Training

Practical techniques to help you respond when someone makes demands on your time, from an expert in mediation and team coaching.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

How to reframe impossible choices into doable decisions, using a tried-and-tested framework and a simple power mantra.Get more episodes and resources by joining FrogXtraGet more links and show notes via our websiteMentioned in this episode:🟦 Learn More About Our Training

How to recognise and avoid “chronic niceness”, regulate your nervous system, and confront people in a way that deepens – and doesn’t damage – relationships.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Stress doesn’t always come from work, or from things we traditionally think of ass stressful. As 2026 begins, here are three questinos you can ask yourself to see what it’s time to stop doing.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

When shame becomes toxic, we can end up in a spiral that’s difficult to escape. This quick dip offers a chance to break free of that spiral, remember that we’re human, and remind ourselves we’re doing our best.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

When it comes to work, what we seek can often shift in mid-life, from recognition and status towards meaningful contribution and purpose. What do you do if you’r at that crossroads in your career?Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Women are conditioned to be the emotional shock absorbers for men, and to carry the emotional load of a relationship or a family, on top of their duties at work.As Tamu Thomas explains, this isn’t about apportioning blame or guilt, but recognising what’s needed to create systems that allow both parties in a relationship to thrive.Get more episodes and resources by joining FrogXtraDownload the THRIVE Week PlannerFind more links and resources via our show notesMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

Burnout is not your fault, and it’s not inevitable. The choices you make will shape how you survive in a toxic system, and they don’t involve victim-blaming.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

Small, actionable steps you can take to reframe self-care as necessary care, and equip yourself to avoid burnout rather than waiting for someone else to tell you it’s OK.Get more episodes and resources by joining FrogXtraPermission to Pause – Join Dr Rachel Morris and Dr Caroline Walker for a free 60 minute event for doctors on Wednesday, 10th December at 8pm UK time.Mentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

Here’s what to say when someone asks you to overextend yourself, but you’re afraid of what they’ll think if you say no.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

Practical strategies to help you spend less time sorting and sifting through emails, and more time in deep work. Plus, how to set clear boundaries around what comes into your inbox.Get more episodes and resources by joining FrogXtraVisit our website for more links and show notesMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Normal responses to abnormal working conditions don’t mean you’re broken – they mean you’re human, and you’re dealing with a lot. Here’s some useful, actionable coping strategies that go above and beyond acknowledging when it’s OK to not be OK.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

How to navigate organisational change when you feel like you don't have the power or resources to make a difference.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

When we’re in conflict, our inner Rottweiler can surface – a protective mechanism that can escalate tensions rather than soothe them. But this quick dip offers a simple framework to keep that dog on a lead so you can survive disagreement or criticism without lashing out.Get more episodes and resources by joining FrogXtraVisit our website for links and show notesMentioned in this episode:🟦 Learn More About Our Training

How to recognise when you're masking your needs as a neurodivergent person, and how to honour them before you reach burnout.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

You’re used to dealing with uncertain outcomes for your patients. Here’s how you can use those superpowers for yourself.Get more episodes and resources by joining FrogXtraAm I Stressed, Overwhelmed… or Burning Out?Beat Stress & ThriveMentioned in this episode:🟦 Learn More About Our Training

Why saying no could lead to better outcomes for your patients, your colleagues, and you.Get more episodes and resources by joining FrogXtra Mentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

How to ask for what you need clearly instead of hoping they’ll take the hint, and to set expectations without feeling bossy.Get more episodes and resources by joining FrogXtraDownload Rachel’s Email Clarity ChecklistMentioned in this episode:🟦 Learn More About Our Training

Dr Claire Plumbly shares strategies for nervous system regulation when dealing with angry patients and difficult colleagues.Get more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

If you’re overwhelmed at work, jumping out of the frying pan might seem like the only option. But there are things you can try today… you just have to commit to the life and career you deserve.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our Training

Burnout happens when work stress and home pressures overrun our support structures. When we understand this balance, we can take steps to address burnout before we reach breaking point.Get more episodes and resources by joining FrogXtraGet more links and resources via our websiteMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

Stop being gaslit into thinking your situation is futile. Apply Rachel’s script to ask for help in getting necessary care so you can be at your most effective, even in a struggling system.Get more episodes and resources by joining FrogXtraBeat Stress and ThriveAm I Stressed, Overwhelmed... or Burning Out?Mentioned in this episode:🟦 Learn More About Our Training

When it comes to work, what we seek can often shift in mid-life, from recognition and status towards meaningful contribution and purpose. What do you do if you’r at that crossroads in your career?Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Stress is created from the mind, not from the outside world. If that’s true, how can we stop listening to the unhelpful stories our minds tell us?Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Why we need to sleep, why REM isn’t the whole picture, and what to do when anxiety keeps you awake at night.Get more episodes and resources by joining FrogXtraGet 20% off Steve's sleep course with code FROG20Mentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

When that afternoon slump hits or you’re at the end of a long shift, what can you reach for instead of the biscuits in the cupboard or the cake in the staff room?Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

Essential reading to help you learn more about your brain and the brains of those around you, do less, and make decisions from a place of clarity.Get more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

Everyone in healthcare takes a leading role at various points in their career, even those who think they “just” handle admin. Dr Paul O’Dwyer explains what skills you need to develop in order to become the leader your team needs.Get more episodes and resources by joining FrogXtraMentioned in this episode:FrogXtra Gold Join the Frog podcast community🟦 Learn More About Our Training

Are you borrowing energy from your life outside of work, just so you can cope with everything on your plate? If so, it’s time to stop, and rebalance your energy so you don’t burn out or lose connection with the people and things you love.Get more episodes and resources by joining FrogXtraGet more links and show notes via our website.Mentioned in this episode:🟦 Learn More About Our Training

Dr George Wright offers ways to tackle blue-on-blue complaints, and how to avoid going for the nuclear option if you have an issue with a colleague.Get more episodes and resources by joining FrogXtraMentioned in this episode:🟦 Learn More About Our TrainingFrogXtra Gold Join the Frog podcast community

How to shift your locus of control and create sustainable change without burning out.Get more episodes and resources by joining FrogXtraDownload our Personal Stressors AuditMentioned in this episode:🟦 Learn More About Our Training