Digest # 3: Fighting Overwhelm with Dr. Anne Welsh

November 19, 2024

Dr. Anne Welsh, PhD, PMH-C, RPLC, ACC is a licensed psychologist and certified coach. She provides individual therapy to residents of MA and executive coaching throughout the world. She specializes in working with high achieving women and working mothers, especially in STEM, law, finance, and healthcare.

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I met Anne through a virtual community for female entrepreneurs, and then we had the opportunity to meet IRL for coffee. It's always a treat to meet innovative leaders IRL!

Anne and I had the opportunity to dig in to a lot of what we're seeing and hearing - from chronic-stress to potential solutions - in today's modern workplace.

I’m excited to bring you a Q&A roundup based on our discussions and follow ups about how Anne builds sanity with her clients and her own life.

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1. As a mom, entrepreneur, clinical psychologist and coach how do you set yourself up for sanity every week?

For me, one thing that helps is taking the decision making out of the equation during the week. I have a lot of things that I put on autopilot and have routines or habits that help- like meal planning ahead of time, packing the same lunch for my kids most days, etc.

→ I also make sure to do things to support my mental health every day. I walk my dog and get outside.

→ I put away my phone every night around 9 and read with a cup of tea. I find this helps me put away the day.

→ Or course there are days where that doesn’t happen because life gets life-y sometimes, but it is a general habit I return to over and over again.

→ Similarly I have a mindfulness practice and try to do that a few minutes a day.

But aside from these things, the biggest thing for me is trying to let go of expectations and judgement of myself. It’s been a bit of a journey getting there- and perfectionism still shows up at times- but I really try to approach things with an internal lens of what works for me and my kids, and to embrace my imperfect humanity.

2. What has been one of the biggest surprises as a parental leave coach, and how do you think that describes the current state of parental leave in the US?

I’ve been working with new parents for a LONG time, and to answer that second question, the state of parental leave here is still fairly sad across the board.

I think my biggest surprise from when I started was the growing recognition of how much systemic issue drive what mothers are struggling with- and yet how many mothers think that THEY themselves are the problem.

I am hopeful though. I still work with individuals, but I also work with organizations to effect change and create better supports for mothers on a broader level.

3. From your vantage point, what are the biggest drivers of burnout inside the workplace?

I’ve seen a trend in some workplaces towards viewing people as a commodity to use up.

I’ve literally had clients tell me that their organization sees people as replaceable. And honestly, I’ve worked at organizations with that view point. This view asks individuals to use up all of their energy and bandwidth to prove their worth at work, and from the workplace point of view, it is never enough.

What is so sad about this is that it is not only bad for the individual, it’s bad for the company too- when companies are able to think about human sustainability, then all of the sudden we have a much healthier model for everyone.

4. What are some tips to help stop the feelings of overwhelm in the moment, when you feel stress beginning to take control of your mind and body?

Full disclosure, my kids HATE it when I say this, but for me it’s taking a breath.

Taking an intentional breath, and slowing down the exhale. This starts to signal to the nervous system that you are safe. When we feel stress, our body’s response is “get ready to run.” Our breath gets short and our brain says “you aren’t safe.” Breath work helps tell the body “it’s okay, you are okay” and then you can work to shift your thoughts.

I also like grounding exercises- feeling the sun on your face, the wind in your hair, or even just the smoothness of the desk if you are at work! Tactile sensation can be a great way to move out of your head and into your body.

5. What are you optimistic about as you look out to 2025?

→ So much! I think there is a lot of wonderful conversation happening about mental health and wellness.

I love how many of my younger clients come in and want a therapist as a preventative measure- this is a wonderful frame for health!

I am also hopeful about the conversations about women and mothers at work- and the way in which they deserve support. I’m trying to lead this conversation and I see it gaining traction. I think good things are coming!

Bonus question: If folks want to learn more about you, where can they find you?

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