April 16, 2025 • 13 mins
Mental health affects everyone, and taking small steps to manage stress, anxiety, and burnout can make a significant difference in our overall wellbeing.
• Burnout happens gradually through emotional exhaustion, depersonalization, and lack of accomplishment
• Setting boundaries and taking short breaks can help reclaim energy and reset your nervous system
• Post-pandemic anxiety is completely normal as we adjust to new social dynamics and routines
• Mindful breathing is a powerful tool for managing anxiety, focusing on the sensation of air moving in and out
• Telehealth therapy has made mental health support more accessible, especially in Texas which ranks last in provider access
• Therapy should feel safe and supportive – it's okay to ask questions and find the right therapist for your specific needs
• Small daily habits like five-minute mindfulness practices can significantly reduce stress
• Mental health maintenance is preventative, similar to regular dental check-ups before problems arise
• When searching for a therapist, use specific terms related to your needs (trauma, depression, burnout)
If this episode resonated with you, please share it with someone who might need it. Remember you are worthy of support.
We are happy and honored to be part of your life changing health and wellness journey:
https://telewellnesshub.com/explore-wellness-experts/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey there and welcome to the Talibonis Hub podcast.
I'm Marni Hamilton, a counselorhere in Texas and your host,
and today we're going to getreal about mental health what's
on your mind, what you'researching for and how we can
take actionable steps togetherto navigate this journey.
Whether you're in Dallas,houston or anywhere else in
(00:20):
Texas, this episode is all aboutmeeting you where you're at,
but it's also can apply topeople outside of Texas.
So first let me ask you haveyou been feeling overwhelmed,
disconnected or maybe even burntout lately?
So you're not alone, andthere's just so much research
out there, so much data thatlets us know like we've.
(00:41):
We've been going through somechallenging years.
So many of us, myself included,are grappling with stress,
anxiety and a bit of that postpandemic burnout still, and I
want to talk about how to turnthose feelings into actionable
steps for improvement.
Here's what I've been hearing alot from clients and what I see
(01:07):
trending in the mental healthspace.
People are searching for thingslike how to cope with burnout,
what are signs of anxiety, andtherapy near me for depression.
So today I'm going to give youfirst just the realization that
if you've been searching that,if you've been feeling that
(01:27):
you're not alone.
There's.
It's very much trending in ourspace and I see it a lot with
clients and I'd like to give yousome practical tips and
suggestions.
Again, this is not areplacement for your own
individual therapy, just want togive you some insight as to so
you can feel like this episodecan help manage whatever's on
(01:47):
your plate right now and get youfeeling a little bit more in
control and stepping out from aplace of fear and overwhelm into
a space of empowerment.
So let's dive in with thecommon search term that's been
rising lately, which is burnoutrecovery.
If you haven't already, pleasecheck out my latest episode with
(02:11):
Kavita.
She talks about being a highpower exec and the road to
recovering from burnout and intoa space of health and wellness,
even transforming her career.
If you're like many individualsin the US right now, you might
feel like you've been running onempty for far too long.
(02:35):
The pandemic changed so muchabout how we work Like even me
doing this right now this neverwas on my radar before the
pandemic how we interact andeven how we see ourselves.
If you've been feeling drained,if you feel unmotivated or if
you just feel like everything'spiling up, you're definitely not
(02:56):
alone.
Burnout doesn't happenovernight.
So tip one is recognizing andmanaging burnout overnight.
So tip one is recognizing andmanaging burnout.
It's a gradual buildup ofemotional exhaustion,
depersonalization and a lack ofa sense of accomplishment.
You might find yourself Googlingthings like how to reduce
(03:16):
stress at work or how to recoverfrom feeling burnt out, but one
of the things I've that one ofthe first things that I
recommend is simply recognizingthe signs.
Like that is step one.
Have you been feeling exhausted, no matter how much rest you
get?
Are you losing interest inactivities that used to excite
(03:37):
you?
These are signs of burnout.
So here's what you can do todaySet a boundary.
It could be something as simpleas I'm going to say no to one
thing this week, and ideally notno to a healthy thing, right.
But it could be something liketake a short break, walk around
the block, take five minutes togo outside and just breathe,
(04:01):
listen to the trees likerustling in the wind, watch some
birds, um, or just sit insilence for a minute.
If you can find a minute, maybejust sit in silence.
Small changes like these canreally help reclaim your some of
your energy and it's helpfulfor the central nervous system.
(04:22):
Think about all the times thatwe purposefully reset or update
software on our computers, onour phones, but like?
How often are we intentionalabout checking in with ourselves
and giving us the opportunityto have a boost?
Tip two mental health andpost-pandemic anxiety.
Another term I'm seeing a lotof people search for is
(04:44):
post-pandemic anxiety.
Many people are dealing withanxiety not just from the global
health crisis and from so muchgoing on in our world, but also
from the adjustments we've allhad to make.
So, whether it's getting backinto a busy routine or adjusting
to new social dynamics, thesethings can feel overwhelming,
and the truth is it's it'scompletely normal to feel that
(05:05):
way.
So if you're searching anxietytherapist near me or how to deal
with social anxiety, know thatthere's nothing wrong with
reaching out for support.
One simple tip to manage anxietyis focusing on your breath.
I love breath work.
Tip to manage anxiety isfocusing on your breath.
I love breath work.
Granted, this is not going tochange, like systemic changes in
laws and justice that need tohappen.
(05:26):
So there's a lot of anxietyright now because of real issues
social justice issues, systemiclaws that need to change.
But one thing that you cancontrol is your breath, and that
is one way that you can serveto nourish yourself.
I'm not saying it's going totake care of all anxiety and I'm
not saying that your anxietymay not be warranted, but this
(05:48):
is why finding an individualtherapist who specializes in
this can be really helpful, andalso because they can teach you
breath work because actually,you don't want to do certain
types of breath work If you havethings like asthma or other um
respiratory um conditions.
So, that being said, even beingmindful, like just paying
(06:11):
attention to your breath andtaking a moment to just notice
your inhales, notice our exhales, because we do it so
automatically without noticingand noticing the temperature,
like I love noticing thecoolness of the air as I breathe
in and the subtle notice of thetemperature, the subtle
(06:32):
temperature change.
I like to notice that when Iexhale, and you can also take a
look at your, your breath um,how your chest rises and falls,
maybe your stomach.
You can pay attention to howyour hands feel on whatever uh
furniture or on your body.
The texture um breath work isincredible.
(06:56):
Tip three therapy and gettingstarted with help.
So now let's talk about gettingstarted with therapy.
Many of you are looking fortherapy near me or virtual
therapy.
The beauty of today's digitalworld is that you don't have to
leave your home to find support.
Telehealth therapy is one ofthe most searched therapy terms.
One of the most searched termsright now, especially in Texas,
(07:18):
because we rank last in accessto providers.
It's a convenient way toconnect with a therapist from
the comfort of your own couchbed, wherever.
I've had clients tell me, likeyou know, they feel like they
need to look a certain way orwhat, if they you know I've had.
I think that it's important foryou to know from like therapist
, from a therapist, that we meetpeople where they're at.
(07:41):
So if you're in bed and that'swhere you're going to do your
session today, that's fine.
If you're in your car, as longas you're not driving, and
because that's the space thatyou can get some privacy, go for
it.
Um, it's convenient.
It's convenient to be able toconnect with a therapist from
the comfort of wherever you'reat.
(08:02):
So if you're thinking aboutstarting therapy, do a search
term for online therapy in Texas, for example, if you're in
Texas, or CBT therapist near me.
Cognitive behavioral therapy isone of the most researched and
effective approaches fortreating anxiety, depression and
stress.
So if you're not sure where tobegin.
You can search terms like thatto help you find a licensed
(08:26):
professional in your area.
Tip four managing stress in abusy life.
So, with everything going on inthe world, we're all searching
for ways to manage stress andreclaim balance.
You might've Googled how tocope with stress or stress
management techniques.
The good news is is there'stons of ways to start taking
yourself self, tons of ways tostart taking care of yourself,
(08:50):
starting with small daily habits, like we don't have to
overcomplicate this.
One of my favorite ways tomanage stress personally is
through mindfulness practices.
Is why I love yoga so much, butyou don't need to meditate for
hours to benefit from it.
Um, research shows that evenjust five minutes of focusing on
your breath, like is, ishelpful.
(09:12):
So that's why you knowmindfulness.
People think you have tomeditate for hours, but
mindfulness is really justpaying attention to something on
purpose.
It could be the food in yourmouth, the textures, the colors
in the room.
Eating is a common one, and inthe last episode we talked a
little bit about breathing andintention before eating.
But even a short walk outsideto reconnect with nature and
(09:35):
remember self-care doesn't haveto be a huge event.
Sometimes it's just as simpleas stepping back and breathing.
Tip five, finally, how to findthe right therapist for you, and
this is an important one, likewe got to talk about finding the
right therapist.
It's one of the most commonthings that people search for.
How do I find a good therapist?
The key is finding someone whofits your needs, and I can tell
(10:03):
you as a therapist myself whohas been a client, I have had my
fair share of like therapyexperiences where I'm like, oh
my gosh, like I'm never comingback to this person or what the
heck was that?
Or, um, that just didn't.
I just didn't vibe with thatperson.
There's no other way to put it.
And on the other side, I knewwhen I clicked and I'm just like
(10:23):
this person gets me.
This person, I feel likelighter, I feel informed, I feel
like I had new realizations.
I hadn't even like why didn't Ieven think of that?
Um, so you'll know when itclicks.
The key is finding someone whofits your needs.
Whether you're struggling withanxiety, trauma or depression,
there's a therapist who can helpyou.
(10:44):
And it's not always these bigmoments, right, like it's the
daily life, because there aretimes that you're like well,
like I, just feel like a littlebit off, is off right, like that
burnout and I don't really know, like I don't know what exactly
I would talk to someone about,just like I don't know what
exactly I would talk to someoneabout.
Just the way you would be pro,do preventative care and like go
get your teeth cleaned eventhough you don't need a root
(11:05):
canal yet.
Ideally, you don't ever need aroot canal, but I'm just saying
that there's something to besaid about preventative and
proactive hygiene when it comesto your mental health, just like
in other aspects of health.
So when you search for atherapist, try using specific
terms, in my opinion, liketrauma therapist, or therapy for
(11:27):
depression, or therapy forburnout or recovery from divorce
.
Sometimes it's therapists andsometimes it's therapists who
turn into coaches who might belike the best fit for you.
And the one thing with coachingI will say that is beneficial
is that there aren't as many umlimitations to things like
diagnoses, like insurance, andum, like state, state laws.
(11:52):
Although you want to, you wantto make sure that your coach has
really gone through like atraining and education process
to be where they're at.
That's just my little two centsthere.
But you can ask questions likedon't be afraid to ask questions
like what?
What kind of coaching trainingdid you do?
What's your back experiencewith treating anxiety?
(12:13):
Even if they're like a super,like lots of credentials, ma,
lpc, lms, wl like lots ofcredentials,
m-a-l-p-c-l-m-s-w-l-c-s-w-p-h-dafter their name, they may
specialize in working withathletes.
As a sports psychologist, youknow there's so many different
areas of specialties.
So really don't be afraid toask questions like what's your
experience with treating anxiety?
(12:33):
Do you offer telehealthsessions?
Can you help me with?
Like burnout Therapy shouldfeel like it's safe.
Safe, it's supportive and it'sokay to shop around until you
find the right fit.
So, as we wrap up today'ssession, I just want to remind
you that mental health is ajourney.
If you've been feeling anxious,if you've been feeling burnt
out, if you're just overwhelmedwith everything that's going on,
(12:56):
like you're definitely notalone, take small steps, take
deep breaths.
And whether it's reaching outfor support, practicing
mindfulness or simply saying noto something that's way too much
right now, like this isprobably like a big reminder.
As I prepared for this.
I think I just need a reminderfor myself.
Um, it's okay to say no tosomething that's just too much.
(13:18):
You don't have to have it allfigured out.
Remember that.
And it's okay to say no tosomething that's just too much.
You don't have to have it allfigured out.
Remember that.
And it's okay to start smalland take one step at a time.
Support is available to you andyou deserve to feel better.
So thank you for joining metoday.
If this episode resonated withyou, please share it with
someone who might need it.
And remember you are worthy ofsupport.
(13:39):
Take care, and I.
You are worthy of support.
Take care and I'll talk to yousoon.
Hey there and welcome to the Talibonis Hub podcast.
I'm Marni Hamilton, a counselorhere in Texas and your host,
and today we're going to getreal about mental health what's
on your mind, what you'researching for and how we can
take actionable steps togetherto navigate this journey.
Whether you're in Dallas,houston or anywhere else in
(00:20):
Texas, this episode is all aboutmeeting you where you're at,
but it's also can apply topeople outside of Texas.
So first let me ask you haveyou been feeling overwhelmed,
disconnected or maybe even burntout lately?
So you're not alone, andthere's just so much research
out there, so much data thatlets us know like we've.
(00:41):
We've been going through somechallenging years.
So many of us, myself included,are grappling with stress,
anxiety and a bit of that postpandemic burnout still, and I
want to talk about how to turnthose feelings into actionable
steps for improvement.
Here's what I've been hearing alot from clients and what I see
(01:07):
trending in the mental healthspace.
People are searching for thingslike how to cope with burnout,
what are signs of anxiety, andtherapy near me for depression.
So today I'm going to give youfirst just the realization that
if you've been searching that,if you've been feeling that
(01:27):
you're not alone.
There's.
It's very much trending in ourspace and I see it a lot with
clients and I'd like to give yousome practical tips and
suggestions.
Again, this is not areplacement for your own
individual therapy, just want togive you some insight as to so
you can feel like this episodecan help manage whatever's on
(01:47):
your plate right now and get youfeeling a little bit more in
control and stepping out from aplace of fear and overwhelm into
a space of empowerment.
So let's dive in with thecommon search term that's been
rising lately, which is burnoutrecovery.
If you haven't already, pleasecheck out my latest episode with
(02:11):
Kavita.
She talks about being a highpower exec and the road to
recovering from burnout and intoa space of health and wellness,
even transforming her career.
If you're like many individualsin the US right now, you might
feel like you've been running onempty for far too long.
(02:35):
The pandemic changed so muchabout how we work Like even me
doing this right now this neverwas on my radar before the
pandemic how we interact andeven how we see ourselves.
If you've been feeling drained,if you feel unmotivated or if
you just feel like everything'spiling up, you're definitely not
(02:56):
alone.
Burnout doesn't happenovernight.
So tip one is recognizing andmanaging burnout overnight.
So tip one is recognizing andmanaging burnout.
It's a gradual buildup ofemotional exhaustion,
depersonalization and a lack ofa sense of accomplishment.
You might find yourself Googlingthings like how to reduce
(03:16):
stress at work or how to recoverfrom feeling burnt out, but one
of the things I've that one ofthe first things that I
recommend is simply recognizingthe signs.
Like that is step one.
Have you been feeling exhausted, no matter how much rest you
get?
Are you losing interest inactivities that used to excite
(03:37):
you?
These are signs of burnout.
So here's what you can do todaySet a boundary.
It could be something as simpleas I'm going to say no to one
thing this week, and ideally notno to a healthy thing, right.
But it could be something liketake a short break, walk around
the block, take five minutes togo outside and just breathe,
(04:01):
listen to the trees likerustling in the wind, watch some
birds, um, or just sit insilence for a minute.
If you can find a minute, maybejust sit in silence.
Small changes like these canreally help reclaim your some of
your energy and it's helpfulfor the central nervous system.
(04:22):
Think about all the times thatwe purposefully reset or update
software on our computers, onour phones, but like?
How often are we intentionalabout checking in with ourselves
and giving us the opportunityto have a boost?
Tip two mental health andpost-pandemic anxiety.
Another term I'm seeing a lotof people search for is
(04:44):
post-pandemic anxiety.
Many people are dealing withanxiety not just from the global
health crisis and from so muchgoing on in our world, but also
from the adjustments we've allhad to make.
So, whether it's getting backinto a busy routine or adjusting
to new social dynamics, thesethings can feel overwhelming,
and the truth is it's it'scompletely normal to feel that
(05:05):
way.
So if you're searching anxietytherapist near me or how to deal
with social anxiety, know thatthere's nothing wrong with
reaching out for support.
One simple tip to manage anxietyis focusing on your breath.
I love breath work.
Tip to manage anxiety isfocusing on your breath.
I love breath work.
Granted, this is not going tochange, like systemic changes in
laws and justice that need tohappen.
(05:26):
So there's a lot of anxietyright now because of real issues
social justice issues, systemiclaws that need to change.
But one thing that you cancontrol is your breath, and that
is one way that you can serveto nourish yourself.
I'm not saying it's going totake care of all anxiety and I'm
not saying that your anxietymay not be warranted, but this
(05:48):
is why finding an individualtherapist who specializes in
this can be really helpful, andalso because they can teach you
breath work because actually,you don't want to do certain
types of breath work If you havethings like asthma or other um
respiratory um conditions.
So, that being said, even beingmindful, like just paying
(06:11):
attention to your breath andtaking a moment to just notice
your inhales, notice our exhales, because we do it so
automatically without noticingand noticing the temperature,
like I love noticing thecoolness of the air as I breathe
in and the subtle notice of thetemperature, the subtle
(06:32):
temperature change.
I like to notice that when Iexhale, and you can also take a
look at your, your breath um,how your chest rises and falls,
maybe your stomach.
You can pay attention to howyour hands feel on whatever uh
furniture or on your body.
The texture um breath work isincredible.
(06:56):
Tip three therapy and gettingstarted with help.
So now let's talk about gettingstarted with therapy.
Many of you are looking fortherapy near me or virtual
therapy.
The beauty of today's digitalworld is that you don't have to
leave your home to find support.
Telehealth therapy is one ofthe most searched therapy terms.
One of the most searched termsright now, especially in Texas,
(07:18):
because we rank last in accessto providers.
It's a convenient way toconnect with a therapist from
the comfort of your own couchbed, wherever.
I've had clients tell me, likeyou know, they feel like they
need to look a certain way orwhat, if they you know I've had.
I think that it's important foryou to know from like therapist
, from a therapist, that we meetpeople where they're at.
(07:41):
So if you're in bed and that'swhere you're going to do your
session today, that's fine.
If you're in your car, as longas you're not driving, and
because that's the space thatyou can get some privacy, go for
it.
Um, it's convenient.
It's convenient to be able toconnect with a therapist from
the comfort of wherever you'reat.
(08:02):
So if you're thinking aboutstarting therapy, do a search
term for online therapy in Texas, for example, if you're in
Texas, or CBT therapist near me.
Cognitive behavioral therapy isone of the most researched and
effective approaches fortreating anxiety, depression and
stress.
So if you're not sure where tobegin.
You can search terms like thatto help you find a licensed
(08:26):
professional in your area.
Tip four managing stress in abusy life.
So, with everything going on inthe world, we're all searching
for ways to manage stress andreclaim balance.
You might've Googled how tocope with stress or stress
management techniques.
The good news is is there'stons of ways to start taking
yourself self, tons of ways tostart taking care of yourself,
(08:50):
starting with small daily habits, like we don't have to
overcomplicate this.
One of my favorite ways tomanage stress personally is
through mindfulness practices.
Is why I love yoga so much, butyou don't need to meditate for
hours to benefit from it.
Um, research shows that evenjust five minutes of focusing on
your breath, like is, ishelpful.
(09:12):
So that's why you knowmindfulness.
People think you have tomeditate for hours, but
mindfulness is really justpaying attention to something on
purpose.
It could be the food in yourmouth, the textures, the colors
in the room.
Eating is a common one, and inthe last episode we talked a
little bit about breathing andintention before eating.
But even a short walk outsideto reconnect with nature and
(09:35):
remember self-care doesn't haveto be a huge event.
Sometimes it's just as simpleas stepping back and breathing.
Tip five, finally, how to findthe right therapist for you, and
this is an important one, likewe got to talk about finding the
right therapist.
It's one of the most commonthings that people search for.
How do I find a good therapist?
The key is finding someone whofits your needs, and I can tell
(10:03):
you as a therapist myself whohas been a client, I have had my
fair share of like therapyexperiences where I'm like, oh
my gosh, like I'm never comingback to this person or what the
heck was that?
Or, um, that just didn't.
I just didn't vibe with thatperson.
There's no other way to put it.
And on the other side, I knewwhen I clicked and I'm just like
(10:23):
this person gets me.
This person, I feel likelighter, I feel informed, I feel
like I had new realizations.
I hadn't even like why didn't Ieven think of that?
Um, so you'll know when itclicks.
The key is finding someone whofits your needs.
Whether you're struggling withanxiety, trauma or depression,
there's a therapist who can helpyou.
(10:44):
And it's not always these bigmoments, right, like it's the
daily life, because there aretimes that you're like well,
like I, just feel like a littlebit off, is off right, like that
burnout and I don't really know, like I don't know what exactly
I would talk to someone about,just like I don't know what
exactly I would talk to someoneabout.
Just the way you would be pro,do preventative care and like go
get your teeth cleaned eventhough you don't need a root
(11:05):
canal yet.
Ideally, you don't ever need aroot canal, but I'm just saying
that there's something to besaid about preventative and
proactive hygiene when it comesto your mental health, just like
in other aspects of health.
So when you search for atherapist, try using specific
terms, in my opinion, liketrauma therapist, or therapy for
(11:27):
depression, or therapy forburnout or recovery from divorce
.
Sometimes it's therapists andsometimes it's therapists who
turn into coaches who might belike the best fit for you.
And the one thing with coachingI will say that is beneficial
is that there aren't as many umlimitations to things like
diagnoses, like insurance, andum, like state, state laws.
(11:52):
Although you want to, you wantto make sure that your coach has
really gone through like atraining and education process
to be where they're at.
That's just my little two centsthere.
But you can ask questions likedon't be afraid to ask questions
like what?
What kind of coaching trainingdid you do?
What's your back experiencewith treating anxiety?
(12:13):
Even if they're like a super,like lots of credentials, ma,
lpc, lms, wl like lots ofcredentials,
m-a-l-p-c-l-m-s-w-l-c-s-w-p-h-dafter their name, they may
specialize in working withathletes.
As a sports psychologist, youknow there's so many different
areas of specialties.
So really don't be afraid toask questions like what's your
experience with treating anxiety?
(12:33):
Do you offer telehealthsessions?
Can you help me with?
Like burnout Therapy shouldfeel like it's safe.
Safe, it's supportive and it'sokay to shop around until you
find the right fit.
So, as we wrap up today'ssession, I just want to remind
you that mental health is ajourney.
If you've been feeling anxious,if you've been feeling burnt
out, if you're just overwhelmedwith everything that's going on,
(12:56):
like you're definitely notalone, take small steps, take
deep breaths.
And whether it's reaching outfor support, practicing
mindfulness or simply saying noto something that's way too much
right now, like this isprobably like a big reminder.
As I prepared for this.
I think I just need a reminderfor myself.
Um, it's okay to say no tosomething that's just too much.
(13:18):
You don't have to have it allfigured out.
Remember that.
And it's okay to say no tosomething that's just too much.
You don't have to have it allfigured out.
Remember that.
And it's okay to start smalland take one step at a time.
Support is available to you andyou deserve to feel better.
So thank you for joining metoday.
If this episode resonated withyou, please share it with
someone who might need it.
And remember you are worthy ofsupport.
(13:39):
Take care, and I.
You are worthy of support.
Take care and I'll talk to yousoon.
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