You Are Not A Frog

Masking, Over-Functioning and the Shame That Keeps You Stuck

15 Jun 2026

Contributed by Lukas

If you've always felt like everyone else got an unwritten handbook about how to behave at work - and you've had to figure it out yourself, one interac...

Why You Can't Switch Off (And It's Not About Workload)

08 Jun 2026

Contributed by Lukas

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, ...

The Occupational Hazard Every High-Achieving Leader Needs to Know About

01 Jun 2026

Contributed by Lukas

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, b...

Why Imposter Syndrome Isn't a Confidence Problem

25 May 2026

Contributed by Lukas

Imposter syndrome is something we often don’t talk about openly, and the standard advice - build your confidence, reframe your thinking, remember yo...

Why Your Workload Keeps Growing Without You Agreeing To It

18 May 2026

Contributed by Lukas

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 anyon...

What to Do When Your Career Map No Longer Fits

11 May 2026

Contributed by Lukas

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 failu...

How to Break the People-Pleasing Cycle That's Burning You Out

04 May 2026

Contributed by Lukas

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 ...

How to Stop Doing Everything

27 Apr 2026

Contributed by Lukas

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 wron...

5 Reasons Your Ideas Keep Getting Overlooked (And How to Fix It)

20 Apr 2026

Contributed by Lukas

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 l...

How to Stop Feeling Guilty When It's Impossible to Do Your Job.

13 Apr 2026

Contributed by Lukas

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 eve...

Why ‘I Have To’ Is Keeping You Stuck (And What To Say Instead)

06 Apr 2026

Contributed by Lukas

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 clin...

When 'Can You Help' Doesn't Feel Like a Question (Part 2 of The Over-Responsibility Trap)

30 Mar 2026

Contributed by Lukas

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 ca...

Freelance vs Employed - On Which Side is the Grass Greener?

24 Mar 2026

Contributed by Lukas

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 f...

Why Responsibility Keeps Landing on You (Part 1 of The Over-Responsibility Trap)

17 Mar 2026

Contributed by Lukas

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...

How to Use Clean Language to Stop Rescuing and Really Feel Your Feelings

10 Mar 2026

Contributed by Lukas

Mindset shifts to help you explore difficult feelings and find solutions without falling into rescuer mode or getting overwhelmed.Get more episodes an...

You Can’t Meditate Yourself Out of a 60-Hour Work Week

03 Mar 2026

Contributed by Lukas

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 tim...

When Speaking Up is Stressful – A Psychology Researcher Tells Us What to Do Instead

24 Feb 2026

Contributed by Lukas

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 ep...

You Do Not Have to Be Good

17 Feb 2026

Contributed by Lukas

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 ...

How to Tell if Your Workplace is Toxic or Just Misaligned to You

10 Feb 2026

Contributed by Lukas

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 y...

How to Stop Overthinking at Work (Without Ignoring the Real Problems)

03 Feb 2026

Contributed by Lukas

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 ...

The Dangerous Programming That Influences Over-responsible Doctors

27 Jan 2026

Contributed by Lukas

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 ...

Why “You Always Have a Choice” Makes Doctors Feel Worse (And What to Say Instead)

20 Jan 2026

Contributed by Lukas

How to reframe impossible choices into doable decisions, using a tried-and-tested framework and a simple power mantra.Get more episodes and resources ...

How to Confront Someone Without Creating Conflict (According to a Conflict Expert)

13 Jan 2026

Contributed by Lukas

How to recognise and avoid “chronic niceness”, regulate your nervous system, and confront people in a way that deepens – and doesn’t damage –...

Why You Keep Missing the Stress That’s Draining You

06 Jan 2026

Contributed by Lukas

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 y...

The Hidden Shame Spiral That Keeps Us Stuck (Our Most-Watched Episode Ever)

30 Dec 2025

Contributed by Lukas

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, remembe...

The Midlife Career Trap: Why So Many Doctors Feel Stuck After 20 Years — According to a Consultant Surgeon & Decision-Making Scientist

23 Dec 2025

Contributed by Lukas

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 ...

Why Women in Healthcare are Exhausted (According to a Burnout Specialist)

16 Dec 2025

Contributed by Lukas

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 duti...

300 Episodes In… Here’s the Hardest Truth About Burnout No One Says Out Loud

09 Dec 2025

Contributed by Lukas

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 vict...

Why You Won’t Feel Better Until You Give Yourself These 3 Permissions

02 Dec 2025

Contributed by Lukas

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 ...

The Real (Toxic) Reason You’re a People Pleaser

25 Nov 2025

Contributed by Lukas

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 res...

How to FINALLY Get on Top of Your Emails

18 Nov 2025

Contributed by Lukas

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 aro...

“It’s OK Not to Be OK” – And Other Thought Limiting Clichés

11 Nov 2025

Contributed by Lukas

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 s...

The Sources of Power That Create Real Change

04 Nov 2025

Contributed by Lukas

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...

How to Stop Conflict from Turning Ugly

28 Oct 2025

Contributed by Lukas

When we’re in conflict, our inner Rottweiler can surface – a protective mechanism that can escalate tensions rather than soothe them. But thi...

The Hidden Tax on Neurodivergent Professionals

21 Oct 2025

Contributed by Lukas

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 reso...

How to Stay Calm When You Don’t Know What Will Happen Next

14 Oct 2025

Contributed by Lukas

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 reso...

If I don’t do it, who else will?

07 Oct 2025

Contributed by Lukas

Why saying no could lead to better outcomes for your patients, your colleagues, and you.Get more episodes and resources by joining FrogXtra Mentioned ...

Clear and Direct is Better than Hinting and Hoping

30 Sep 2025

Contributed by Lukas

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 re...

How to Stop Toxic People Pushing All Your Buttons

23 Sep 2025

Contributed by Lukas

Dr Claire Plumbly shares strategies for nervous system regulation when dealing with angry patients and difficult colleagues.Get more episodes and reso...

How Bad Does it Have to Get Before You Act?

16 Sep 2025

Contributed by Lukas

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 hav...

Why “Keep Calm and Carry On” Fuels Burnout

09 Sep 2025

Contributed by Lukas

Burnout happens when work stress and home pressures overrun our support structures. When we understand this balance, we can take steps to address burn...

Why Doctors Don’t Ask for Help – And How to Do it Right

02 Sep 2025

Contributed by Lukas

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...

What Do You Want from Work in the Second Half of Life?

26 Aug 2025

Contributed by Lukas

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 ...

Why You’re Stressed When Everyone Else is Calm

19 Aug 2025

Contributed by Lukas

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?Ge...

How to Get Better Sleep

12 Aug 2025

Contributed by Lukas

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 joini...

How to Eat Better and Keep Your Energy Up

05 Aug 2025

Contributed by Lukas

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 t...

The 4 Books to Read This Summer to Set Up Your Next 6 Months for Success

29 Jul 2025

Contributed by Lukas

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 ...

How to Boost Your Leadership Skills (Even if You Don’t Think You’re a Leader)

22 Jul 2025

Contributed by Lukas

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 ex...

The Personal Cost of Working in Burnout

15 Jul 2025

Contributed by Lukas

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...

How to Survive a Complaint from Another Clinician

08 Jul 2025

Contributed by Lukas

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.Ge...

What to Do When You Can’t Fix the System

01 Jul 2025

Contributed by Lukas

How to shift your locus of control and create sustainable change without burning out.Get more episodes and resources by joining FrogXtraDownload our P...

5 Things Holding You Back from Getting the Career You Love

24 Jun 2025

Contributed by Lukas

The grass isn’t always greener on the other side, but if you’re thinking about making a career change, understanding your values, strengths, and u...

Why Wearing the Busy Badge is Burning You Out (And What to Do Instead)

17 Jun 2025

Contributed by Lukas

Four ways in which the “badge of busyness” you wear could be contributing to your burnout, how to reframe busy or over-scheduled, and how you can ...

How to Stop Money from Being Stressful

10 Jun 2025

Contributed by Lukas

If you’ve been putting off taking a look at your finances, this episode will help you do it, minus the stress and judgement.Get more episodes and re...

How to Say Yes When No isn’t an Option

03 Jun 2025

Contributed by Lukas

The 8 reframes you need when you have to say no, but you’re worried you’ll upset someone or it’ll cause trouble at work.Get more episodes and re...

What to Do if Someone Challenges YOUR Behaviour

27 May 2025

Contributed by Lukas

How to know when you’re reaching your limit, and what to do to prevent you taking it out on someone else.Get more episodes and resources by joining ...

Is All-or-Nothing Thinking Pushing You to Burnout?

20 May 2025

Contributed by Lukas

Explore the consequences of binary thinking, why it’s damaging, and how we can reframe all-or-nothing statements so we can take care of ourselves an...

The 5 Different Types of Burnout – And How to Prevent Them

13 May 2025

Contributed by Lukas

Five diagnostic tools you can use to determine whether you’re burning out, and the practical actions you can take to try and prevent it.Get more epi...

What if Your Job Was Just a Job? (And 4 Other Thought Experiments)

06 May 2025

Contributed by Lukas

Five questions to help you think differently about your work, in those moments when you find it more frustrating than usual.Get more episodes and reso...

Is the Grass Greener on the Other Side of Medicine?

29 Apr 2025

Contributed by Lukas

If you’re contemplating a change within or away from medicine, is starting your own business really all it’s cracked up to be?Get more episodes an...

How to Beat Inbox Overwhelm

22 Apr 2025

Contributed by Lukas

The mindset shift – plus the only 6 folders you need – to finally get control over your inbox.Get more episodes and resources by joining Frog...

What to Do BEFORE You Get a Neurodivergence Diagnosis

15 Apr 2025

Contributed by Lukas

What should you do if you suspect you might be neurodivergent? What’s the difference between neurodivergence and neurodiversity? And how can we supp...

How to Protect Yourself from the Guilt of Saying No

08 Apr 2025

Contributed by Lukas

Break the cognitive dissonance you feel when enforcing a boundary goes against one of your core values.Get more episodes and resources by joining Frog...

How to Listen to Your Intuition

01 Apr 2025

Contributed by Lukas

When you hear a voice guiding you towards or away from something, how can you tell whether it’s fear or your deepest intuition talking?Get more epis...

11 Ways to Back Your Wise Self

25 Mar 2025

Contributed by Lukas

How to overcome procrastination, follow through on your goals, and stick to the wise decisions you made in the past.Get more episodes and resources by...

Doctors with ADHD

18 Mar 2025

Contributed by Lukas

If you struggle to keep on top of certain activities or you find a rigid schedule too constricting, you might be neurodivergent. And there are plenty ...

The Trouble with Wellbeing

11 Mar 2025

Contributed by Lukas

The key to beating burnout is not more wellbeing webinars; it’s giving you agency and autonomy over your time. Here’s how you can start to take ba...

How to Be Kind Instead of Nice (and Why it Matters)

04 Mar 2025

Contributed by Lukas

Kindness builds trust in teams, and teams that trust each-other work more smoothly. When mistakes happen, they’re addressed from a place of positivi...

How to Make Long-term Behaviour Change Stick

25 Feb 2025

Contributed by Lukas

Committing to behaviour change is one thing. Making it stick when life gets in the way or others’ needs conflict with yours is another matter. Alasd...

How to Leave Work on Time

18 Feb 2025

Contributed by Lukas

If changing ingrained behaviours was easy, no-one would have unhealthy habits, work too much, or fail to enforce boundaries. Here’s what a behaviour...

How to Choose What Kind of Problem You Want

11 Feb 2025

Contributed by Lukas

How to make the right decisions in the short-term so you don’t create problems in the long-term… featuring Brian the robot hoover.Get more episode...

How to Plan Your Year for Peak Performance

04 Feb 2025

Contributed by Lukas

What are your goals for the new year, and how do you plan to meet them? This conversation with former Paralympian Dr Kim Daybell will help you focus o...

Are You Amplifying Your Overwhelm? Here’s How to Stop

28 Jan 2025

Contributed by Lukas

How to beat perfectionism, people-pleasing, conflict-aversion, and the many other things that amplify your sense of overwhelm.Get more episodes and re...

How to Manage Your Energy Instead of Your Time

21 Jan 2025

Contributed by Lukas

Focusing on managing your time can lead to overwhelm and a sense that there’s just not enough. But with a few simple exercises, we can think about h...

How to Stop a Difficult Conversation Going Bad

14 Jan 2025

Contributed by Lukas

When someone asks “Have you got 5 minutes for a call?”, here’s how to set yourself up for success to ensure neither you or nor the other party f...

How to Overcome the Toxic Effects of Shame on Your Team

07 Jan 2025

Contributed by Lukas

Shame has a toxic impact on individuals and teams. But there are practical steps we can take to minimise it and create safer, more open spaces.Get mor...

How to be Ridiculously Relaxed

31 Dec 2024

Contributed by Lukas

Prioritising relaxation when you’re under stress is easier than it sounds – but it’s possible, and it starts with saying “f**k it”.Get more ...

How to Survive in a High Stress Job When You’re Neurodivergent

24 Dec 2024

Contributed by Lukas

What’s it like to work in a high-stress job with autism, ADHD, or another neurodivergence, and how do we support colleagues whose brains work differ...

How to Stop Turning “You” Problems into “Me” Problems

17 Dec 2024

Contributed by Lukas

When someone brings a problem to your door, the first thing to ask is “is it mine to solve?” The second question is “What are the consequences i...

How to Take a Good Long Look at Your Career

10 Dec 2024

Contributed by Lukas

How do you build a more sustainable career in an ever-shifting landscape? Is it all about “keeping up”? And what can we learn from the next genera...

How to Catch Stress Early Before You Spiral into Burnout

03 Dec 2024

Contributed by Lukas

Have you found yourself more irritable or tearful than usual? Are you losing sleep, avoiding things you enjoy, or beating yourself up about your own p...

How to Change Your Life One Tiny Step at a Time

26 Nov 2024

Contributed by Lukas

How starting with 5 minutes of exercise a day helped a doctor go from liver disease to competing for his country in triathlons – and what small chan...

How to avoid guilt on repeat

20 Nov 2024

Contributed by Lukas

We often feel guilty for things out of our control. But why should we feel guilty about things we aren’t responsible for?Get more episodes and resou...

How to Think Past “Right and Wrong” and Find Choices That Work for You

19 Nov 2024

Contributed by Lukas

When we see choices or behaviours as simply “right” or “wrong”, we end up making decisions based on fear and judgement. But there’s an easie...

How Stories Can Help You Beat Burnout

12 Nov 2024

Contributed by Lukas

How novels, poetry, or a gripping film can help us lighten the emotional load, discuss difficult feelings, and allow us to become more resilient.Downl...

You Can’t Organise Your Way Out of Overwhelm

05 Nov 2024

Contributed by Lukas

The advice for dealing with overwhelm is so often to do more, but what we really need is to rest. This quick dip provides a framework to help you reco...

How to Make the Right Choice When You Aren’t Certain

29 Oct 2024

Contributed by Lukas

Decision fatigue and fear of uncertainty can lead us to feeling stuck, unable to move forwards. In this episode, Dr Claire Plumbly returns with practi...

The Magic Question to Unlock Your Deep Intuition

22 Oct 2024

Contributed by Lukas

When’s the last time you stopped and asked yourself what you truly want, or whether what you’re doing right now is right for you?In this quick dip...

How to Promote Good Mental Health for You and Your Kids

15 Oct 2024

Contributed by Lukas

Challenges and failures help teach problem-solving and emotional regulation. So how can we as parents promote independence while still being a source ...

Does the Usual Productivity Advice Work for People Seeing Patients?

08 Oct 2024

Contributed by Lukas

When everything feels urgent – or when other colleagues’ “urgent” stuff lands on your desk – it can feel impossible to get your other i...

What’s So Important About Purpose?

01 Oct 2024

Contributed by Lukas

Are you doing what you’re really meant for? If you’re not sure, how can you find out? And if you’re not where you think you should be, how can y...

How to Get What You Need When Even YOU Don’t Know

24 Sep 2024

Contributed by Lukas

When’s the last time you complained at someone for something they “should” have done, only to feel bad about it later? We all do it, and it’s ...

Crafting a Career That Works

17 Sep 2024

Contributed by Lukas

Are you feeling challenged and stretched in a healthy way at work? Are your unique skills being used to their fullest? If not, what might be holding y...

What to Do With That Nagging Feeling That Something’s Not Right

10 Sep 2024

Contributed by Lukas

You can ignore the stone in your shoe for a few steps, but after a while it becomes unbearable and potentially harmful. The same is true of those nagg...

Finding Your Opposite World to Beat Burnout

03 Sep 2024

Contributed by Lukas

Are the things you do to blow off steam really helping you, or are you bringing aspects of your work life into your hobbies?This is a remix of ep...

How to Stop Your Inner Critic Hijacking Your Day

27 Aug 2024

Contributed by Lukas

What can you do to quiet the inner critic voice that tells you you’re not good enough, or there’s more you could have done?Download the episode’...

The Exact Script to Use When a Colleague’s Being Rude

20 Aug 2024

Contributed by Lukas

How can we create a safer environment where upsetting behaviour can be challenged? Co-founder of the Civility Saves Lives explains.This is a replay of...

"Having it All" as a Woman in Medicine

13 Aug 2024

Contributed by Lukas

Balancing personal life with a busy medical career is especially tough for women. But there is a way to craft a fulfilling career and have a family.Th...

How to Keep Going in a Struggling System

06 Aug 2024

Contributed by Lukas

How can we thrive in a healthcare system that’s overstretched and under-resourced? What is within our control to change? Is it the system, or how we...

What I Learned From My Facebook Haters

30 Jul 2024

Contributed by Lukas

Rachel digs through her Facebook comments to address some of the challenging feedback she’s received across 230 episodes.Burnout: 9 mistakes healthc...