The cost-of-living crisis has caused nothing short of a total bloody shitshow at our petrol pumps and supermarkets, and things are only set to get worse.   So, how the hell are any of us supposed to cope?   That’s what I asked my friend (and therapist) Helen Carouzos when we sat down last week.   In one short hour, Helen took me from being completely overwhelmed by the scale of the problem to feeling hopeful, optimistic, and starting a revolution (I kid you not…)   Prepare to be therapised!   We’ll discuss:   How to regain a sense of control in stressful situations to increase your sense of wellbeing The importance of giving, especially when we feel helpless – and the abundance of things we might be able to offer other people to support them How to focus less on the large number of things you CAN’T do and more on the few things you CAN so that we move from focusing on the problem to finding and implementing solutions Permission to be angry about a situation – with particular reference to the government and their decisions The importance of ACCEPTANCE – not in passively AGREEING with what’s happening, but actively ACKNOWLEDGING the reality of the situation so you can deal with it more effectively Why uncertainty doesn’t have to be a bad thing and how we can learn to manage it – and even make friends with it! The power of moving from WHY-based questions like “Why is this happening?” to WHAT and HOW-based questions, such as “What can I do about it, and how?” A fun technique for time-manging your panicking… … PLUS find out why the revolution will be on LinkedIn…   Helen Carouzos is an HCPC registered psychologist with over 20 years experience, who can also enhance the performance of individuals, teams, and organisations through executive career coaching, mental wellbeing workshops, and employee counselling services.   She currently operates out of her huge and gorgeous new office in Altrincham, just outside of Manchester, and she’s worked with everyone from sportspeople looking to perform at their best, to people with ADHD who want to understand more about working with their neurodiversity and see it as a strength rather than a hindrance.   I’ve had the absolute pleasure of having her in my network for the past few years and, during the pandemic, she was actually my therapist for many months, and her support and guidance really helped keep me calm and focused during a time of massive upheaval, which meant I, in turn, could be there for all the people I help and support in my community. She’s been an absolute rock on a personal level, but professionally speaking I can just tell you that she really knows her stuff… and holy shit does she deliver some absolute wisdom bombs in this conversation!   Want to get in touch with her? You can find her here:   WEBSITE - https://helencarouzos.co.uk/ LINKEDIN - @Helen Carouzos     INSTAGRAM – @helencarouzospsychology EMAIL – [email protected] PHONE - 07828 470 744   And if you’ve enjoyed today’s episode, PLEASE send it to someone who you think could benefit from it.   See you next time!   Alice   Episode recorded April 2022     --------------------------------     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 mental fitness to SMEs, so that you and your team feel badass at work! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   The conversation doesn’t stop here! Follow us on social media or join our mailing list:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @darkcoffeeco   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! Music Credit: ‘Like a Fire’ by Flow State

When it comes to our achievements, a lot of us will rush straight past them, diminish them, or deny that they happened.   Maybe it’s from growing up in a schooling system focused on achievement rather than education.   Maybe it’s down to working in jobs that constantly ask “what could you do better next time?”   Whatever the reason, diminishing our achievements is a bad habit that I reckon a lot of us would be better without.      In today’s episode, I’ll talk about:   How diminishing your achievements could be affecting your wellbeing Why you should start celebrating your achievements (and how to do it) Two other things you could celebrate (if ‘achievements’ feel too far out of reach) A fun, weekly activity that’ll get you into the habit of acknowledging your progress …and I’ll do a little happy dance for reaching 100 episodes of the podcast! Woooop!   Thank you so much to all the awesome collaborators who’ve helped to produce the pod over the last 4+ years, and to you for listening. I hope it’s given you a little pep in your step.   Alice x x     Episode recorded March 2023   —----------------------------------   Mind Over Grind explores the awkward intersection of work and wellbeing, hosted by coach, facilitator and speaker, Alice Lyons.   The podcast is brought to you by Dark Coffee who deliver work and wellbeing coaching so that you and your team can feel badass at work. To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   Follow us on social media or join our mailing list for free, fortnightly work and wellbeing coaching to help you feel and perform at your best: LinkedIn: https://www.linkedin.com/in/alicelyons/ Instagram: @darkcoffeeco Join our mailing list here.   If you’d like to speak with Alice about how you can work together, book a free 20-minute coffee chat here so you can ask all your questions.   Music: ‘Mind Over Grind theme’ by Steve Leggett from Big Gig Energy

“I’m really up against it this month, but I’m not burnt out.” So say the 77% of us who are, in fact, burnt out. We just don’t realise it.   Today I'm speaking with career sustainability expert Leah Steele, who has been working around burnout prevention for the past 6.5 years, having hit the wall herself as a high-performing lawyer.    And what did she do after hitting that wall?   The same thing most of us will do in burnout - she kept going.   Leah is about to blow the definition of burnout wide open to help you understand more about it, how it can affect your team, and how you can put measures in place to prevent it.    We’ll discuss:   the true definition of burnout and the three pillars it involves how our understanding of burnout is skewed and contributes to stigma and shame who does burnout affect, why are the numbers so high, and what are the risk factors for burning out? the many ways that burnout affects our people and organisations on economic and social levels (listen out for the section on insurance premiums!!) why we need to work on systemic solutions alongside individual ones the practical steps you can put in place - both in-house and with third party providers - to build a culture that mitigates the risks and reduces burnout  …and why me and Leah being foghorns could be useful for you!   If you take anything from today’s conversation, get in touch with Leah, and she will take it from there!   ABOUT LEAH  Leah Steele is a coach, trainer, mentor, consultant, and founder of Searching for Serenity, focused on helping both individuals and organisations with issues around career sustainability.  You'll most often hear her talking about burnout, imposter syndrome, stress and resilience, because these are issues that affect the productivity, profitability, engagement, enjoyment, and longevity of an individual's career.   A former lawyer, she experienced her own issues with burnout whilst she worked with clients engaged in large-scale litigation as a result of intense trauma and bereavement.  Leah believes that we need brilliant bright professionals who deserve to be fully resourced to do their necessary work effectively, allowing them to have a meaningful impact over the long term.     Leah can offer a one-off discounted 1:1 call with anyone who wants to discuss the issues raised in this episode further, head to https://calendly.com/searchingforserenity/lets-talk-book-direct   www.searchingforserenity.co.uk [email protected] www.Linkedin.com/in/LeahYSteele   Episode recorded January 2023   —----------------------------------   Mind Over Grind explores the uncomfortable intersection of work and wellbeing, hosted by coach, facilitator and speaker, Alice Lyons.   The podcast is brought to you by Dark Coffee who deliver work and wellbeing coaching so that you and your team can feel badass at work. To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   The conversation doesn’t stop here! Follow us on social media or join our mailing list for free, fortnightly work and wellbeing coaching to help you feel and perform at your best: LinkedIn: https://www.linkedin.com/in/alicelyons/ Instagram: @darkcoffeeco Join our mailing list here.   If you’d like to speak with Alice about how you can work together, book a free 20-minute coffee chat here so you can ask all your questions.   Music: ‘Mind Over Grind theme’ by Steve Leggett from Big Gig Energy   https://www.instagram.com/steve.leggett91/ https://www.biggigenergy.co.uk/

One of the best ways to grow your business and reputation is to create high-quality, consistent content... but it's so goddamn difficult!   Don't worry - you're not the only person struggling with this, and there are things you can do to become a better and more confident content creator.   Today I share the four main things to focus on to help you get visible and noisy online - whilst maintaining your sanity.   I'll discuss:   -- the four key areas to focus on to improve your content -- how to become more consistent in your posting  -- why it's helpful to start with the end in mind  -- and some validation for why you might be struggling!   Need help nailing your content? My four-month content coaching program, Badass Business Builder, will give you all the clarity and confidence you need to succeed online. Have a look at the service guide here.   Want to get in touch? Find me here:   CONTENT COACHING WEBSITE – https://alicelyonscoach.co/ DARK COFFEE WEBSITE - https://www.darkcoffee.co.uk/ LINKEDIN – https://www.linkedin.com/in/alicelyons/ INSTAGRAM - https://www.instagram.com/darkcoffeeco/ EMAIL –  [email protected]   Episode recorded December 2022   --------------------------------   Mind Over Grind explores how work and wellbeing can work better together. Hosted by coach, facilitator and speaker, Alice Lyons.   The podcast is brought to you by Dark Coffee; delivering work and wellbeing coaching so that you can feel badass at work.   Fancy a regular hit of non-wanky 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!   Music: ‘Mind Over Grind theme’ by Steve Leggett from Big Gig Energy  Podcast Host: Alice Lyons from Dark Coffee

“You are not on call for humanity.” An important reminder that all caregivers need to hear from time to time.   Supporting other people will come naturally for some of us – whether we have positions of responsibility at work, or have caregiving roles in our personal lives.   But one trap supporters can too often fall into is supporting other people more than ourselves, which can lead to burnout, low energy, and poor mental health.   Today I’m sitting down with Dr Sarah Goulding – an NHS doctor turned coach for medics, who is passionate about helping medical professionals to look after themselves so they are in a better position to help other people.   But our conversation takes us far beyond the medical profession.   We’ll discuss: The dangers of attaching too much of our identity to the roles we hold Why high performers are particularly susceptible to burnout The importance of cultivating self-compassion – and how to do it The power of emotional honesty and reaching out to people you trust How to understand and appreciate our intrinsic human value How to set and enforce boundaries (and why this is important)… … plus Sarah writes the prescription we all need!   Want to get in touch with Sarah? You can find her here:   WEBSITE - https://www.drsarahgoulding.com/ LINKEDIN – https://www.linkedin.com/in/dr-sarah-goulding-52104638/ INSTAGRAM - https://www.instagram.com/drsarahgoulding/ EMAIL –  [email protected]   Episode recorded Sept 2022   --------------------------------   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 deliver work and wellbeing coaching so that you and your team feel badass at work! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   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 feel and perform at your best:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @darkcoffeeco   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!   Music Credit: ‘Like a Fire’ by Flow State   Podcast Host: Alice Lyons from Dark Coffee

I'm one of the one in five adults in the UK who has experienced thoughts of suicide. But if so many of us are affected by suicide, why aren't we talking about it more?   This idea was the initial spark that started Dark Coffee, and has recently inspired me to start my second podcast; Solving Suicide, where I'll be sharing insights, expertise and hot takes around suicidality to help zero the death rate. I experienced chronic suicidal ideation (recurring suicidal thoughts and feelings) from the age of 19, which affected me massively throughout my twenties. So today, I wanted to discuss these experiences in a good amount of detail to give an inside view of what suicidality can feel like. BIG, LOUD disclaimers apply here: if you are in emotional distress or feeling vulnerable, you may not want to listen since I will obviously be discussing suicidality in detail, including a brief discussion of the methods I considered.* However… if you ARE feeling well enough to partake, I hope today’s podcast will be insightful, and maybe even comforting if you have felt suicidal in the past. In this episode, I’ll be discussing: my first-hand experiences with suicidal thoughts and feelings what prompted these feelings – possible contributing factors – and how these thoughts manifested for me how I found a surprising level of comfort in thoughts of suicide some of the unhelpful methods I used to try and counteract my low mental health (including aimlessly driving across the UK) …and how hitting a rock bottom moment following a breakdown helped me start to learn how to look after myself Thank you for being here – it really helps to expand and normalise the conversation around suicide. Catch you next time, Alice *To learn more about how to talk about suicide responsibly, have a read of The Samartian’s guide here: COLLABORATORS   This episode is brought to you by Dark Coffee – development coaching to get your work and wellbeing working better together so you can feel like a badass in business. Host: Alice Lyons from Dark Coffee Podcast Editing: Steve Leggett Mind Over Grind explores the intersection of work and wellbeing (for people who sometimes struggle with both!) hosted by coach, facilitator and speaker, Alice Lyons.   The podcast is brought to you by Dark Coffee who bring development coaching to SMEs, so that you and your team feel badass at work. To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   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 feel and perform at your best:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @darkcoffeeco   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! RESOURCES   Suicide Support Organisations (UK) Samaritans: Confidential suicide discussion and support. Free helpline available round the clock. Text - 116123. Call - 08457 909090 Email - [email protected]. Website - www.samaritans.org Mind: Support and information for anyone suffering from a mental health problem. 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.

Perimenopause: we need to talk about it. Especially at work.   Because whether we like it or not, perimenopause will affect everyone at some stage in our lives either directly or indirectly. Unfortunately, it’s not an opt-out kinda situation. (I know, bummer). There isn’t a workplace off button for hot flushes, brain fog or any other perimenopause symptoms. Yet conversations around perimenopause - or indeed the other ‘pauses’ menopause and post-menopause - are seemingly off-limits at work. Which leaves us with two burning questions: Why is this the case? What can we do about it? Cue our latest podcast guest, Michelle Harradence; perimenopause advocate, wellbeing coach and all-round legendary human being.   Michelle is a senior leader in her field, with over 25 years’ experience in people-focused roles, including several years at sea working as an on-board HR manager. Michelle now runs her coaching business, Rising Tides, which helps people to ‘navigate their way through life’s oceans whilst taking care of their mental health’.   With lived experience of perimenopause in the workplace, Michelle is unapologetically honest in sharing her experiences, regaling them with a refreshing honesty. In her words: “I’m not backwards in coming forwards!”   We’ll discuss: What perimenopause is and its associated symptoms How to have those all-important conversations at work about perimenopause The physical and mental health implications – and how they’re intrinsically linked How perimenopause affects everyone (yes, everyone) The importance of honest communication, use of language and patient advocacy Self-awareness management as women – and the mental toll it can take And last, but certainly not least: the importance of being authentic as a leader and why this isn’t an excuse for being a d*ck (perimenopausal or not)   Want to get in touch with Michelle? You can find her here: LINKEDIN – https://www.linkedin.com/in/michelle-harradence-c-3196781/ EMAIL –  [email protected] Episode recorded June 2022   --------------------------------   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 mental fitness to SMEs, so that you and your team feel badass at work! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   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 feel and perform at your best:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @darkcoffeeco   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!   Music Credit: ‘Like a Fire’ by Flow State   Podcast Host: Alice Lyons from Dark Coffee Podcast Editor: Emily Boardman at VA Confidential Pod notes: Hannah Cahill from Joy Marketing

When it comes to team wellbeing, a discounted gym membership or ‘open-door policy’ from management isn’t going to cut it.   We need – scratch that - we deserve more from our employers. Because we all have a fundamental right to be supported emotionally, developmentally, and financially in our place of work.   In simple terms, we all want to go to work and feel good about it.   But here’s the head-scratcher: what does workplace wellbeing actually look like?   How can we put together an actionable wellbeing policy; one that helps us to build a happier, fulfilled community at work?   Glad you asked!   Today, I’ll equip you with 10 fundamentals of workplace wellbeing; consider this your essential guide for creating long-term, sustainable wellbeing practices in your organisation.   I’ll discuss: Getting started: how to benchmark your current wellbeing practices and the next steps you need to take How to create an inclusive wellbeing policy that is accessible to everyone The 3 basic human needs that should underpin your wellbeing initiatives How wellbeing has a positive ripple effect throughout your business as a whole Who should take responsibility for workplace wellbeing in your organisation …and we’ll be tackling a contentious subject that makes us Brits squirm! (Can you guess what it is?)   If you enjoyed today's episode and would like to discuss wellbeing in your workplace, you can book a free 20-minute coffee chat here so you can ask all your juicy questions!   Episode recorded May 2022 --------------------------------     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 their unfiltered wellbeing services to SMEs, so that you and your team feel badass at work! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   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 feel and perform at your best:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @darkcoffeeco   Join our mailing list here.     Music Credit: ‘Like a Fire’ by Flow State Host: Alice Lyons  -----------------------------------------------------------------

We all love the idea of creating better workplaces… but are we really taking everybody’s needs into account in order to build them?   Today, I’m joined by accessibility and inclusive work culture expert Rachael Mole to discuss how exploring the adjustments and improvements we can make for one person means everyone can benefit - from our team members to our clients and broader communities.   Rachael Mole is a disabled founder, and entrepreneur, shaking up what it means to have an inclusive workplace. Disabled since 12 years old, she faced barriers to education and the workforce. After a successful career building communities across the UK, she founded SIC in 2021- a social enterprise, bringing together her passion for mentoring, disability access, and workplace inclusion with the aim of helping to close the disability employment gap in the UK.   We’ll discuss:   a surprising definition for ‘disability’ which is going to blow your mind ableism comes from (spoiler alert: capitalism, baby) the disability employment gap that discriminates against disabled and chronically ill people how to create work systems and practices to accommodate people’s needs and support their success, rather than limit their progression why we should push for inclusivity at work, rather than just diversity why accessibility needs to be a larger part of DE&I conversations why creating flexible working for one person results in improvements for everyone … and the big fish you can expect to catch from opening a perceived ‘can of worms’   Ready to make your workplace more inclusive? Have a look at SIC’s business centre HERE to learn how they can support your goals.     Want to get in touch with Rachael? You can find her here:   WEBSITE – https://sicofficial.co.uk LINKEDIN - https://www.linkedin.com/in/rachael-mole/ INSTAGRAM [Rachael] – https://www.instagram.com/thesicceo/ INSTAGRAM [SIC] - https://www.instagram.com/sicofficial.co.uk/ EMAIL – [email protected]     Until next time!     Alice   Episode recorded April 2022     --------------------------------     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 mental fitness to SMEs, so that you and your team feel badass at work! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   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 feel and perform at your best:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @darkcoffeeco   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!     Music Credit: ‘Like a Fire’ by Flow State   Podcast Host: Alice Lyons   Editing by Leanna Larkin from Reluctant Heroines

As business owners, we all know we should be promoting ourselves on social media. But how can we cope with the noise, stress, time commitment and aggravation that comes along with these demonic platforms?   Fortunately, I know the guy to ask!   Lewis Kemp is CEO of bullshit-free creative agency Lightbulb Media based here in Manchester. If you recognise the name, you’ll either know him from his previous appearances on the podcast, or the general ruckus he causes over on LinkedIn.   Today, he’s here to help you figure out how to grow your business online, without losing your sanity along the way.     We’ll discuss:   The biggest pros around using social media to promote your business – including ease of communication and relationship building with clients How to build a positive relationship with the platforms so you enjoy using them The barriers that prevent business owners from posting… and how you can navigate them Why it’s important to pay attention to the right metrics to measure your success – and what these might be for you How to focus on your audience rather than yourself – and why that’s important for relationship-building Tips for who to follow to get inspired and stay sane, rather than swept up in comparisonitis How we can switch off, step back and manage our consumption and engagement with the platforms and be more intentional with how we use them, to benefit our mental health Practical, tangible advice for producing your content and getting into a regular posting routine… … plus find out why Lewis will be trolling Alice and why you should too!   Want to get in touch with Lewis? You can find him here:   WEBSITE – https://lightbulbmedia.co.uk/ LINKEDIN - @Lewis Kemp INSTAGRAM – @lightbulbmediauk EMAIL – [email protected]   AND if Lewis has whet your appetite for posting, you can grab your free guide to 30 post ideas for your wellbeing business (from yours truly) here.       Alice   Episode recorded April 2022     --------------------------------     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 mental fitness to SMEs, so that you and your team feel badass at work! To find out more, take a look at our website https://www.darkcoffee.co.uk/ or get in touch: [email protected]   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 feel and perform at your best:     LinkedIn: https://www.linkedin.com/in/alicelyons/   Instagram: @darkcoffeeco   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!     Music Credit: ‘Like a Fire’ by Flow State   Podcast Host: Alice Lyons   Edited by Leanna Larkin from Reluctant Heroines