The Burnout Blindspot with Dr Audrey Tang

The Burnout Blindspot with Dr Audrey Tang

In this episode of No Stress, host Abigail Ireland speaks with Dr Audrey Tang, psychologist, leadership expert, speaker and author, about stress, resilience, emotional regulation and the hidden impact stress has on leadership and decision-making. Audrey explains why so many leaders normalize chronic stress, how the brain and body adapt to operating in survival mode, and why self-awareness is one of the most important leadership skills. She shares her Head, Heart and Gut leadership framework, exploring the role of clarity, emotional intelligence, intuition and courage in effective leadership. Together, Abigail and Audrey discuss psychological safety, emotional contagion, confidence, resilience and why workplaces need to address systemic causes of stress rather than placing the responsibility solely on individuals. This episode is for leaders, managers and high performers who want to improve resilience, make better decisions under pressure and create healthier, more sustainable working environments. ⸻ What We Cover • Why leaders normalize chronic stress • How stress affects performance and decision-making • The Head, Heart and Gut leadership framework • Emotional regulation and psychological safety • Confidence, intuition and self-awareness • Building resilience through adversity • Fixing workplace stress at the source ⸻ Key Takeaways • Chronic stress often becomes normal • Self-awareness is a leadership superpower • Emotional regulation impacts team culture • Confidence comes from action, not pretending • Resilience is about moving forward, not bouncing back • Recovery is essential for sustainable performance ⸻ Practical Tips From Dr Audrey Tang • Listen to your body’s warning signs • Make time for genuine recovery • Use breathing exercises to regulate stress • Notice where your thoughts and energy go • Practice daily gratitude • Learn from both success and failure • Set boundaries around energy-draining activities • Create environments that support wellbeing ⸻ About Dr Audrey Tang Dr Audrey Tang is a psychologist, leadership expert, speaker, trainer and author who specializes in resilience, emotional intelligence, confidence and workplace wellbeing. Drawing on her background in psychology, leadership development and behavioral science, Audrey helps leaders and organizations build healthier cultures, improve psychological safety and develop sustainable approaches to performance and resilience. She is the author of several books including The Leader’s Guide to Resilience and is known for her practical, engaging approach to personal and professional development. ⸻ Listen If You Want To ✓ Understand how stress impacts leadership and decision-making ✓ Improve emotional regulation and self-awareness ✓ Build resilience in a healthy and sustainable way ✓ Learn how psychological safety affects team performance ✓ Develop greater confidence and trust in your intuition ✓ Create healthier boundaries and recovery habits ⸻ Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Dr Audrey Tang https://www.draudreyt.com/ https://www.linkedin.com/in/audreytang/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow No Stress for more conversations on stress, recovery and resilience.

Why Biohacking is Really About Prevention with Camilla Thompson

In this episode of No Stress, host Abigail Ireland speaks with Camilla Thompson, nutritionist, executive wellbeing coach, biohacking expert and author of Biohack Me, about stress, nervous system regulation and sustainable high performance. Camilla shares her own experience of burnout, chronic inflammation and mold-related illness, and explains why so many leaders and high achievers normalize symptoms like exhaustion, gut issues and anxiety until their body forces them to stop. Together, Abigail and Camilla explore how biohacking can support energy, recovery and resilience without becoming overwhelming or obsessive. They discuss the importance of sleep, nutrition, hydration, breathwork, mindset, movement and vagus nerve support, as well as why health optimization needs to be personal rather than one-size-fits-all. This episode is for anyone who wants to perform well, age well and feel more in control of their health without pushing their body past its limits. ⸻ What We Cover Camilla’s experience with burnout, mold illness and chronic inflammation Why high performers often ignore signs of stress How stress affects digestion, energy, hormones and resilience What biohacking really means in simple terms Why the nervous system needs to feel safe before the body can heal The role of breathwork, humming, cold exposure and meditation Why tracking can be helpful but should not replace body awareness How mindset supports healing, aging and long-term wellbeing ⸻ Key Takeaways • Stress often becomes normalized before it becomes a problem  • High performance is not sustainable without recovery  • Gut issues, fatigue and anxiety can be signs of nervous system overload  • Biohacking should start with the basics, not expensive tools  • What works for one person may not work for another  • Breathwork and vagus nerve support can help regulate stress  • Women and men may respond differently to certain biohacks  • Sustainable health is about consistency, intuition and personalization ⸻ Practical Tips From Camilla Thompson Start each day with a short meditation or breathing practice Use slow nasal breathing to help activate rest and digest mode Pay attention to physical signs like gut issues, fatigue or anxiety Prioritise sleep, hydration, nutrition and movement before advanced biohacks Try simple vagus nerve practices like humming, gargling, massage or cold showers Reduce toxic load from news, social media and unnecessary overwhelm Use wearables or testing as tools, not as replacements for intuition Choose restorative movement when your body feels depleted Build recovery into your routine before burnout forces you to stop ⸻ About Camilla Thompson Camilla Thompson is a nutritionist, executive wellbeing coach, biohacking expert and author of Biohack Me. She works with leaders, executives and high performers to optimize health, energy and resilience so they can perform sustainably. After experiencing burnout, chronic inflammation and mold-related illness, Camilla now helps others understand their biology, regulate their nervous system and take a personalized approach to health optimization. ⸻ Listen If You Want To ✓ Understand how stress affects your nervous system  ✓ Learn simple biohacks for energy and resilience  ✓ Support your body without becoming overwhelmed  ✓ Improve recovery, sleep and long-term health  ✓ Build sustainable high performance  ✓ Feel more in control of your wellbeing ⸻ Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ [https://www.linkedin.com/in/abigailireland/] https://www.understandingperformance.com/ [https://www.understandingperformance.com/] Guest: Camilla Thompson https://www.instagram.com/biohackmecoach/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow No Stress for more conversations on stress, recovery and resilience.

High Performance without Burnout with Michelle Flynn

In this episode of No Stress, host Abigail Ireland sits down with Michelle Flynn, high performance coach and founder of Michelle Flynn Coaching, to explore what really happens when ambition, pressure and stress collide. Michelle works with ambitious professionals, founders and leaders to help them perform at a high level without burning out. After experiencing her own health crisis caused by chronic stress, she now focuses on helping others understand their nervous system, recognise early warning signs and build sustainable resilience. Together, Abigail and Michelle unpack the reality of high performance in today’s world, from adrenaline addiction and fragile thriving to the hidden cost of always being switched on. They explore why so many high achievers ignore the signals their body is sending, how stress impacts everything from digestion to decision making, and why recovery is not a luxury but a requirement.  This conversation is for anyone who wants to perform at a high level without sacrificing their health, energy or relationships. What We Cover Michelle’s health scare and turning point with stress Why high performers become addicted to adrenaline The physical and mental impact of chronic stress How to recognise early warning signs from the body The role of breathwork in regulating the nervous system Why recovery is essential for sustainable performance How small habits can improve energy and resilience Resources & Links Host: Abigail Ireland https://www.understandingperformance.com/ Guest: Michelle Flynn https://michelleflyncoaching.com/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow the podcast for more conversations on stress, performance and recovery.

Stress Resilience: The Real Edge in Competitive Sport with Dr Josephine Perry

In this episode of No Stress, host Abigail Ireland sits down with Dr Josie Perry, chartered psychologist and founder of Performance in Mind, to unpack what really happens in the mind and body when performance pressure kicks in. Dr Perry works across sport, stage and business, helping people understand themselves, identify their values and perform at a high level without being derailed by anxiety or overwhelm. Together, Abigail and Josie explore performance anxiety, perfectionism, identity, nervous system regulation and recovery. They talk about why high performers often struggle most when success becomes tied to who they are, why the brain sees pressure as threat, and how small, practical tools like breathing, grounding and better self-talk can make a huge difference in high-stakes moments. This conversation is for anyone who wants to perform well under pressure — whether that is in sport, on stage, in leadership, in business, or simply in everyday life. Key Takeaways • High performance is not just about talent — it is about regulation • Perfectionism can drive success, but without self-compassion it can become exhausting • When pressure gets tied to identity, performance starts to feel threatening • Focusing on controllable inputs is more effective than obsessing over outcomes • The body and brain are always working together under stress • Rest is not a luxury — it is part of performance • Everyone earns and spends energy differently • Purpose and values help you make better decisions under pressure Practical Tips From Dr Josie Perry * Shift your attention from outcomes to inputs that are within your control * Use breathing to bring your respiratory rate down and signal safety to the brain * Try “colourful breathing”: inhale one colour through the nose, exhale another through the mouth, with a longer exhale than inhale * Use grounding techniques like the senses ladder: five things you can see, four you can touch, three you can hear, two you can smell, one you can taste * Replace vague commands like “relax” with simple physical instructions like “drop your shoulders” * Reframe pre-performance nerves as activation or excitement rather than danger * Build more recovery and buffer into your day instead of spending every coin you have * Keep a list of activities that help you earn coins back * Develop more than one identity so performance is not the only place your self-worth lives * Get clear on your values and purpose so pressure feels meaningful rather than overwhelming About Dr Josie Perry Dr Josie Perry is a chartered psychologist and founder of Performance in Mind, a performance psychology consultancy based in London and working worldwide. She works with people in sport, on stage and in business to help them understand themselves, identify their values, build new strategies and perform at their highest level. Listen If You Want To ✓ Perform better under pressure ✓ Understand the psychology behind stress and anxiety ✓ Learn practical nervous system regulation tools ✓ Protect your energy and recover more effectively ✓ Build resilience without relying on constant pushing ✓ Develop a healthier relationship with ambition and achievement Resources & Links Host: Abigail Ireland on Instagram - https://www.instagram.com/abigail.ireland/ and https://abigailireland.com/ Guest: Dr Josie Perry Performance in Mind - https://performanceinmind.co.uk/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow the podcast for more conversations on stress, performance and recovery.

Tired But Wired? The Real Reason You Cannot Switch Off

“Being well rested is now a competitive advantage in business.” In this episode of No Stress, Abi sits down with Dr Nerina Ramlakhan, sleep physiologist, neurophysiologist and author of four books including Tired But Wired and Finding Inner Safety. With nearly 30 years of experience, Dr Nerina explains why so many high performers struggle to switch off, why waking at 2 to 4am is often normal, and how nervous system dysregulation sits at the heart of poor sleep. This conversation goes beyond sleep hygiene and gadgets. It explores safety, trauma, leadership energy, polyvagal science, and the deeper reason some people simply cannot rest. Dr Nerina also shares her Five Non Negotiables that can dramatically improve sleep and energy in as little as 14 to 21 days. Dr Nerina Ramlakhan is a physiologist, sleep expert and author with almost three decades of experience helping professionals, athletes, shift workers and leaders restore their energy and resilience. She has worked with elite athletes, NHS teams, police services and corporate leaders, and is the author of four books including Tired But Wired and Finding Inner Safety. Find Dr Nerina: * Website: https://drnerina.com/ * Books: Tired But Wired, Finding Inner Safety Key themes we explore * What “tired but wired” really means * Why waking between 2 and 4am can be completely normal * The cortisol spike and the hunter gatherer brain * Nervous system dysregulation and sympathetic overdrive * Why safety is the foundation of good sleep * How trauma can make rest feel unsafe * The leadership nervous system and organisational culture * Sleep timing versus sleep duration * Orthosomnia and the anxiety created by wearable tech * Why high achievers often run on fear based energy * The difference between survival energy and sustainable energy * Napping, ultradian rhythms and the 90 minute energy cycle Actionable takeaways The Five Non Negotiables for Better Sleep Try these for the next 14 to 21 days: Eat breakfast Do not skip it. Include protein, fat and carbohydrates to signal safety and stability to the nervous system. Do not use coffee as a substitute for food Have caffeine after you have eaten, not on an empty stomach. Hydrate properly Support brain chemistry and sleep biology. Add electrolytes or a pinch of sea salt with lemon to water if needed. Sleep before midnight Aim to be in bed resting by around 9:30 to 10:00pm. Earlier sleep supports deeper restoration. Remove technology from the bedroom Do not check your phone during the night. Use a simple clock. Avoid screens as the last thing before sleep and the first thing on waking.  Additional practical insights * Micro awakenings during the night are normal. Do not create a story around them. * Avoid checking the time if you wake up. It increases alertness and rumination. * Use short power naps of 10 to 20 minutes between 2 and 4pm if needed. * Longer replacement naps of up to 40 minutes can support recovery when exhausted. * Notice your 90 minute energy rhythm throughout the day and build in short breaks. * Listen to the speed and tone of your thoughts first thing in the morning to assess whether you are running on anxiety.