Explore every episode of the podcast Master Stress with Dr. S
| Title | Pub. Date | Duration | |
|---|---|---|---|
| The Breathwork Map—Which Type is Right for You? | 28 Apr 2025 | 00:32:21 | |
Mastering Stress with Breathwork: Techniques for Everyday Calm and Deep Healing Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| The Science of Breathwork—Rewiring Stress & Healing Trauma | 21 Apr 2025 | 00:24:26 | |
The Power of Breath Work: Science, Benefits, and Practices Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| The lies you’ve been told about stress | 18 Feb 2025 | 00:26:22 | |
In this debut episode of 'Master Stress with Dr. S,' Dr. Safia Debar introduces her podcast focused on transforming stress from a burden into a superpower. Aimed at high achievers, leaders, and anyone feeling overwhelmed, the podcast merges science with practical strategies to master stress and unlock potential. Dr. Debar debunks common myths about stress, emphasizing its neutral nature and the importance of proper response over trying to eliminate stress entirely. Listeners are encouraged to embrace stress as a functional response, learn about the neuroscience behind it, and adopt actionable tips for immediate application. The episode ends with a brief exercise for nervous system reset and sets the stage for a deeper dive into stress management in subsequent episodes. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| My story as the doctor who burnt out. | 11 Feb 2025 | 00:29:21 | |
In the first episode, Safia, a medical doctor with a background in neuroscience, discusses her personal story of dealing with stress and burnout. Despite professional success and multiple diplomas, she felt trapped and overwhelmed by the demands of her medical career, which affected her health and personal life. Safia highlights the importance of recognizing stress and listening to your inner voice, advocating for a deeper understanding of one's own neuroscience to transform life's challenges. She emphasizes the need for balance, intentionality, and the courage to change course when necessary, setting the stage for future discussions on stress and neuroscience. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Trailer | 04 Feb 2025 | 00:10:57 | |
In this premier episode of 'Master Stress with Dr. S,' Dr. Safia Debar, a renowned medical expert from the Mayo Clinic, candidly shares her journey from a high-achieving but unfulfilled doctor to a stress mastery coach. Combining neuroscience, somatics, and integrative medicine, Dr. Debar offers practical tools and insights for high achievers feeling drained by their success. She debunks common myths about stress, reveals how acute stress can be beneficial, and introduces her mission to help women live authentically with purpose and vitality. Tune in weekly for raw, relatable episodes backed by science to transform your relationship with stress and unlock your fullest potential. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| How Breathwork & brainwaves change everything | 14 Apr 2025 | 00:23:47 | |
Unlocking the Power of Breath Work: From Science to Personal Transformation Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Sleep series part 3: Tailored sleep strategies for real life challenges | 07 Apr 2025 | 00:26:19 | |
Adapt and Overcome: Tailoring Sleep Strategies for Real-Life Challenges Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Sleep series part 2: The cost of disrupted sleep and where to start | 31 Mar 2025 | 00:34:29 | |
The Vital Role of Sleep: Benefits, Consequences, and Strategies for Optimization Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Sleep series part 1: The hidden cost of disrupted sleep and why it's a litmus test for self worth | 25 Mar 2025 | 00:35:27 | |
The Hidden Power of Sleep: Unveiling the Connection Between Rest and Self-Worth Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Signs of Stress – What to Look For and How to Test | 18 Mar 2025 | 00:21:45 | |
Identifying and Understanding Stress in Your Body with Dr. S Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Science-Backed Tools to Activate the Relaxation Response. An episode dedicated to flipping the switch | 11 Mar 2025 | 00:29:29 | |
Flipping the Switch: Techniques to Shift from Stress to Relaxation Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| The science of rest and why it's a revolution | 04 Mar 2025 | 00:32:39 | |
Flipping the Script: Harnessing the Power of Relaxation Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| The story of the stress cycle | 25 Feb 2025 | 00:32:48 | |
In this episode of 'Master Stress with Dr. S,' Dr. S explains the intricate workings of the stress cycle, using a vivid analogy of a home fire alarm and a fire station. The episode highlights the roles of key brain components like the amygdala, hypothalamus, hippocampus, and prefrontal cortex in the stress response, and how they work together during acute and chronic stress. Dr. S discusses the physiological effects of neurotransmitters and hormones such as adrenaline, noradrenaline, and cortisol. Listeners learn about the importance of completing the stress cycle for maintaining health and building resilience, as well as the harmful impacts of chronic stress. The episode concludes with a teaser for the next session, focusing on activating the body's relaxation response. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| No Time? No Problem – How to Build Movement into a Full Life | 12 May 2025 | 00:20:09 | |
Micro Movements for a Healthier Lifestyle Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Movement and the nervous system: Not all exercise is created equal | 05 May 2025 | 00:27:23 | |
Listening to Your Body: Rethinking Movement and Exercise Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Crisis, Conflict & Clarity: How to Lead When Everyone’s Losing It | 16 Jun 2025 | 00:19:39 | |
How to stay in your PFC when managing difficult people and conflicting demands. In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar, a stress expert and founder of RQ Wellness, discusses how HR leaders and executives can lead with clarity, control, and performance without succumbing to stress and burnout. She delves into the concept of crisis reactivity, explaining how high-stress situations trigger the amygdala, leading to miscommunication and loss of credibility in organizations. Dr. Debar shares practical strategies like the physiological sigh, tactical reframing, and post-conflict recovery techniques to maintain calm and effective leadership. She emphasizes the importance of self-regulation and the impact of a leader's emotional state on their team. The episode wraps up the series on 'The Brain at Work' and hints at the next mini-series focused on training your brain to see opportunities and redesigning work with neuroscience. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| The Prefrontal Cortex Advantage: How to Build a Brain-Smart Organisation | 09 Jun 2025 | 00:21:01 | |
Neuroscience-backed strategies to unlock creativity, logic, and calm. In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar addresses HR leaders and executives on how to lead effectively without burning out. The series focuses on leveraging neuroscience to tackle workplace stress and burnout. Dr. Debar discusses the challenges of dealing with unsupportive leadership, the importance of internal control, and provides five science-backed tactics to maintain energy and integrity. The episode also emphasizes the significance of using strategic language and fostering microclimates of safety within teams. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Two Brain States: The Hidden Driver Behind Productivity and Chaos | 02 Jun 2025 | 00:26:58 | |
Your team isn’t lazy—they’re just stuck in survival mode. In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar continues a series called 'Lead Without Losing Your Mind and Thrive Instead.' This neuroscience-informed series is designed for HR leaders, executives, and managers seeking real solutions to stress without burnout. Dr. Debar explains the two brain states—survival mode and executive mode—and their impact on productivity and well-being. She discusses common workplace stressors like excessive meetings and constant urgency, and offers practical strategies to foster a PFC-friendly culture. The episode emphasizes the importance of creating environments that promote psychological safety, clarity, and recovery to enable high performance and innovation. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| The Burnout Brain: Why Hustle Culture is Costing You Millions | 26 May 2025 | 00:24:57 | |
What every HR Director needs to know about cognitive overload and burnout. In this episode of Master Stress with Dr. S., Dr. Safia Debar introduces 'Lead Without Losing Your Mind and Thrive Instead,' a neuroscience-informed series for HR leaders and executives aimed at providing real solutions without burnout, chaos, or compromise. Dr. Debar emphasizes the importance of sustainable high performance and retaining top talent by aligning organizational goals with employee well-being. She discusses the impact of burnout on individuals and organizations, highlighting the role of system-level factors and personal resilience. Practical steps, including recognizing early warning signs and implementing stress mastery protocols, are suggested as initial measures to address burnout. The episode serves as a call to action for leaders to create environments where both brains and businesses can thrive. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Chaos to Clarity | 19 May 2025 | 00:45:29 | |
Unlocking the Power of Stress: Turning Chaos into Clarity with Dr. Safia Debar Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Mini-Episode: Rethinking Meetings – A Neuroscience-Based Upgrade for Productivity | 07 Jul 2025 | 00:12:54 | |
In this episode of Master Stress with Dr. S, we delve into the impact of poorly organized meetings on your team’s productivity and mental clarity. Dr. S shares a personal story highlighting the cognitive and emotional toll of ineffective meetings. He emphasizes that inefficient meetings not only waste time but also deplete focus and trust within a team. Dr. S outlines a gold standard for brain-friendly meetings: they should be purpose-driven, short, and selective with a focus on clear outcomes and decision-making. This episode encourages leaders to audit and redesign their meeting structures to ensure they are enhancing rather than draining team energy and productivity. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Meetings, Emails & Mental Fatigue: How Work is Destroying Focus | 30 Jun 2025 | 00:33:08 | |
In this episode of Master Stress with Dr. S, Dr. Safia Debar, stress expert and founder of RQ Wellness, explores how to transform workplaces using neuroscience. Aimed at HR leaders and executives, this podcast dives into practical strategies for reducing cognitive load, managing mental fatigue, and establishing brain-friendly work cultures. Dr. Debar discusses the science behind cognitive fatigue, illustrates its impact through real-life examples, and provides actionable steps to redesign work environments for optimal performance and employee well-being. From reducing ineffective meetings to embedding recovery breaks, discover how to unleash your team's true potential by aligning work systems with how our brains are wired. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Hormones 101 | 25 Aug 2025 | 00:28:57 | |
In this episode of 'Master Stress with Dr. S,' Dr. Debar dives into the foundations of hormone health, explaining the critical role hormones play in our bodies. She outlines the four major hormonal axes: HPA (hypothalamic-pituitary-adrenal), HPT (hypothalamic-pituitary-thyroid), HPG (hypothalamic-pituitary-gonadal), and HPI (hypothalamic-pituitary-insulin) and their respective functions. Dr. S simplifies complex hormonal interactions and provides a framework to understand how imbalances can affect mood, energy, metabolism, and overall well-being. She highlights the importance of recognizing and addressing hormonal symptoms such as fatigue, sleep disturbances, and mood swings. The episode emphasizes the interconnectedness of hormonal pathways and lays the groundwork for future episodes that will explore each hormonal axis in detail. Dr. S also shares a case study of a patient to illustrate the practical impact of hormonal imbalances and offers tips on tracking symptoms and supporting hormonal health. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| The Quiet Cost Of Menopause | 18 Aug 2025 | 00:28:33 | |
In this final episode of the neuroscience-informed leadership series, Dr. S explores the often-overlooked issue of female leadership burnout due to menopause. She sheds light on the neurological and physiological impacts of menopause, emphasizing its relevance to everyone in the workplace. Dr. S insists on the importance of awareness, tracking symptoms, and normalizing discussions around menopause to foster a supportive work environment. She shares real-life anecdotes, discusses the importance of lifestyle adjustments, and advocates for both individual and organizational strategies to manage and embrace this significant life transition. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| IT STARTS WITH YOU | 11 Aug 2025 | 00:19:45 | |
In this episode of 'Master Stress with Dr. S,' Dr. S delves into the often overlooked aspects of HR leadership and overall wellbeing. The episode titled 'What They Didn't Teach You and Why It All Starts With You' explores the gaps in traditional HR education, emphasizing the importance of understanding and regulating one's nervous system as a leadership tool. Dr. S highlights the significance of personal wellbeing, inner work, and self-audit practices in fostering a productive and healthy work environment. Practical tips such as breath work, setting boundaries, and team embodiment are discussed to help leaders and individuals create a sustainable and supportive workplace culture. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| How to Fix Systemic Burnout | 04 Aug 2025 | 00:23:50 | |
In this thought-provoking episode of 'Master Stress with Dr. S,' we dive into the often overlooked causes of systemic burnout within organizations. Dr. S challenges the traditional focus on individual resilience, exploring how toxic corporate cultures and unsustainable workloads are the real culprits. We discuss the importance of truth and validation from leadership, the systemic role in burnout, and what truly effective burnout prevention looks like. Tune in for actionable insights on how to start overhauling your organizational culture to create a healthier, more supportive work environment. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Wellness Budgets That Work: Where to Invest | 28 Jul 2025 | 00:34:02 | |
In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar discusses how to optimize corporate wellness budgets for genuine impact. Dr. S highlights the gap between wellness offerings and their actual utilization while providing a blueprint on where to invest for the best return on investment. Key recommendations include ongoing programs with accountability, leader-led initiatives, science-backed tools, and embedding recovery strategies into work culture. Dr. S shares examples and success stories, emphasizing a move from performative to physiological wellness practices. Tune in for insights on creating a culture of true wellbeing within organizations. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| INTRODUCING: The Breath Prescription | 21 Jul 2025 | 00:15:33 | |
Mastering Leadership Through Breath Work with Dr. S Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||
| Why Your Wellness Strategy is Missing the Mark | 14 Jul 2025 | 00:25:28 | |
In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar delves into the concept of resilience, debunking common myths and highlighting why many wellness strategies fail. She introduces the 40/60 rule, which attributes 40% of burnout to individual traits and 60% to systemic issues within organizations. Dr. Debar shares insights from neuroscience and her extensive experience working with high achievers, emphasizing the importance of psychological safety, agency over workload, effective recovery practices, and meaningful leadership. She also provides practical steps for HR teams to redesign their resilience strategies, focusing on systemic changes to foster sustainable productivity and employee well-being. Connect with Dr Safia Debar GP Mayo Clinic London https://www.mayoclinichealthcare.co.uk Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses @drsafiadebar One of Tatler's "Top 21 private doctors in Britain" 2020 | |||