Headflex

Why can the end of the year feel so emotionally charged - equal parts festive, frantic, and, for many, deeply stressful? In this Headflex episode, co-hosts Rebecca Walker and Diane Williams get real about the pressures of the holiday season. They share practical ways to manage workplace and personal expectations, flex your boundaries, and avoid ending up burnt out on December 24th.Drawing from their coaching expertise, Rebecca and Diane discuss how tiredness, loneliness, and the ‘shoulds’ of the holidays can weigh on us, and why understanding your ‘stress signature’ is the starting point for real change. This episode serves up actionable insights and reflection questions to help you thrive, not just survive the festive period.Here are the Highlights:00:00 Intro: How to survive the stressful festive season00:22 Exploring common workplace and home stressors02:31 How to deal with the pressure of expectations03:05 The power of social connection 04:16 Why ‘shoulds’ create more stress05:19 The introvert/extrovert divide. Social battery drain versus loneliness and FOMO06:18 How to stop overcommitting at work & socially07:47 Recognising your personal ‘stress signature’09:12 Creating safe spaces to talk honestly and support each other10:14 Reframing deadlines: Can tasks wait until January?12:22 Identifying unnecessary tasks (at work and at home) to reduce drain13:39 Why a January lunch might beat squeezing in another event 17:14 Joyful priorities, creating pauses, finding nourishment19:06 Christmas dinner plans and how food connects and nourishesConnect with us at Headflex:Email: [email protected]: www.headflex.co.ukInstagram: www.instagram.com/head.flex/Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

How often do you speak kindly to yourself after making a mistake or do you tend to be your own harshest critic? In this episode of Headflex, co-hosts Rebecca and Diane explore the powerful, but often misunderstood topic of self-compassion. Discover why being kinder to ourselves isn’t just “soft” or self-indulgent it’s scientifically proven to boost resilience, emotional regulation, and wellbeing.Rebecca and Diane bust some big myths about self-compassion and share their coaching insights on why so many of us struggle to treat ourselves with the same kindness we offer others. Whether you’re wrestling with high expectations, tough self-talk, or feeling “stuck,” this episode will help you shift your perspective, boost your confidence, and unlock new ways to grow at work and beyond.Here are the Highlights:00:00 Introduction: Why self-compassion matters at work and in life 00:22 Seeing self-compassion as “soft” and why that’s a myth 01:08 Neuroscience: What kindness does for your body and mind 01:48 Philosophical roots from Aristotle to Buddha and Stoic wisdom 04:18 Mindfulness, common humanity, kindness 05:15 Expectations, imperfection, and tough self-talk at work 06:22 How our environment and learned behaviuor impact self-compassion 09:10 How awareness breaks the cycle of self-criticism 10:45 Is compassion weakness? Why the opposite is true 12:22 Accountability vs. kindness and why acceptance matters 15:09 When being kinder to yourself feels uncomfortable (or indulgent) 17:45 Lessons from health setbacks, parenting, and returning to work 20:45: Driving your career from compassion vs. “shoulds” 21:06 Practices to build self-compassion26:46 Letting go, reframing, and daily habits for kinder self-talk 27:10 Self-coaching reflection questions to start your journey Connect with us at Headflex:Email: [email protected]: www.headflex.co.ukInstagram: www.instagram.com/head.flex/Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

Why do so many of us feel the need to be in control, at work, at home, and in our relationships? Co-hosts Rebecca and Diane dive into the complex and often messy world of control, exploring what drives our need to orchestrate and manage every detail. From the pressures of change and uncertainty to the deep links between trust, fear, and perfectionism, this episode provides real insights about how control shows up in our lives and impacts those around us.Tune in as Rebecca and Diane discuss how our relationship with control can hold us back and how learning to relinquish control (yes, even when it feels challenging!) can help us move forward, boost collaboration, and restore our energy. Here are the Highlights: 00:00 Introduction: Why our relationship with control matters 01:04 Control at work, when it helps, and when it hurts 02:14 What’s behind the need for control? 04:50 What drives controlling behaviours?06:09 Real-life examples: Control at home and in the workplace 08:43 The energy drain of chasing control 09:19 The impact on teams: Collaboration, trust, and getting “stuck” 11:22 The cycle of rescuing, fixing, and passive behaviour 13:21 How to notice where control shows up for you 14:28 Trust, fear, and how to unlock new dynamics 16:15 Relinquishing control leads to innovation, creativity, and freedom 18:27 Self-compassion, pacing, and reframing what matters 20:42 Parenting, delegation, and the lessons for leadership 22:05 How to identify, trust, and delegate more effectively 22:34 Self-coaching questions to reflect on your relationship with controlConnect with us at Headflex:Email: [email protected]: www.headflex.co.ukInstagram: www.instagram.com/head.flex/Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

Why do annual appraisals inspire so much anxiety from those being appraised, as well as their managers? Co-hosts Diane, and Rebecca take a deep dive into the good, the bad, and the ugly of performance reviews, sharing real insights from the coaching room and exploring how shifting mindsets can make these conversations far more meaningful (and less stressful) for everyone involved. This episode brings practical strategies for approaching appraisals,, and offers self-coaching questions so you can reflect and take charge of your appraisal experience whether you’re giving or receiving feedback.Here are the Highlights:00:00 Introduction: Why it’s time to talk honestly about appraisals01:45 A brief history of appraisals and why nerves kick in03:30 Why appraisals have a negative reputation 04:26 The emotional impact of appraisals06:22 The challenge for managers08:52 Feedback pitfalls: The “feedback sandwich” and surprise revelations11:46 The aftermath and why the negatives stick more than the positives13:12 How to make appraisals more meaningful15:15 Focusing on outcomes and forward-thinking16:32 How to walk into an appraisal constructively17:25 Choose a collaborative approach: Adult-to-adult communication19:24 Who should do the talking? Why managers need to listen more19:32 Self-care, reflections, and three essential self-coaching questions.Connect with us at Headflex:Email: [email protected]: www.headflex.co.ukInstagram: www.instagram.com/head.flex/Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

What role does coaching play in helping people with ADHD thrive in the workplace and why does a non-directive approach make all the difference? Co-hosts Diane Williams and Diane are joined by ADHD coach, educator, and advocate Sally Cater, returning to the podcast for a deeper exploration of how coaching can empower neurodiverse talent. In this third episode of our ADHD Awareness Month series, we spotlight the practical, emotional, and leadership lessons at the heart of truly inclusive workplaces. The episode also brings actionable insights for managers on busting myths, listening deeply, and getting educated from credible sources.Here are the Highlights:00:00 Introduction: Why ADHD at work needs a new conversation 01:45 Meet Sally: Coach, trainer, and advocate with first-hand experience of ADHD04:54 The freedom of a non-directive coaching approach 07:21 Reclaiming “permission”: Owning needs and differences at work 09:04 Key ways coaches can support clients with ADHD12:32 Navigating workplace adjustments and disclosure 14:03 Helping managers understand ADHD—and what not to do17:54 Small changes, big impact: Doodling, walking, and adjusting meetings for focus 22:08 Education matters: Busting myths and going beyond stereotypes 25:43 How to have better conversations and ask “How does it show up for you?” 28:05 Sally’s big tip: Open dialogue is everythingAbout Sally Cater:Sally has been an accredited coach for 10 years and is a champion for inclusivity and understanding in the neurodiverse community.After uncovering her own late diagnosis of ADHD and and realising that the derogatory labels she had given herself over the years were a result of a lack of understanding of what her neurodivergent brain was struggling to do as she forced herself to fit into a neurotypical world, she has since redefined her narrative, shedding past misconceptions and now helps other coaches expand their confidence and knowledge of ADHD. She runs two brilliant programmes which help coaches seamlessly integrate ADHD-informed strategies into their coaching practice, enhancing their ability to support and empower clients.ADHD in Focus for Coaches course, our ICF-accredited group coaching programADHD Foundations for Coaches course, our self-paced coursePrior to becoming a coach Sally spent 25 years leading and managing teams across the private and third sectors. And had the privilege, in her own words, "of working with teams of all shapes and sizes, brimming with unique and brilliant minds." Connect with Sally:Website: https://sallycatercoach.co.uk/Connect with us at Headflex:Email: [email protected]: www.headflex.co.ukInstagram: www.instagram.com/head.flex/Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio