Welcome back to Triage for the Soul: first aid for the burned out and overwhelmed.

In this episode, Fiona explores what true connection means, not the surface-level routines of productivity, but the deeper sense of belonging, safety, and presence we all need for healing.

So often we distract ourselves, even with good practices like food, movement, and sleep. But real burnout recovery requires us to slow down, listen to our bodies, and tune into how we truly feel.

This conversation is an invitation to gently reconnect with yourself, to remember that burnout isn’t a personal failure, it’s a natural response to carrying too much for too long. Through reflection and gentle practices, Fiona shares how to begin your journey of emotional healing, nervous system regulation, and self-compassion.

Time Stamps:

0:06 Introduction & Purpose

1:41 Living in Survival Mode

2:44 Understanding Burnout

4:34 What Safety Feels Like

6:35 Memories of my Nana & Connection

11:46 Reconnection Is a Path

15:07 Silent Retreats & Self-Connection

20:52 Final Reflections & Closing

Resources Mentioned

Connect with Fiona

Share your sleep wins, struggles or questions over on Instagram: @fionaoneillwellness

👂 If you loved this episode, don’t forget to subscribe, leave a review, and share with someone who needs the reminder: your rest matters too.

Let’s Connect

Tag or DM me on Instagram: @FionaONeillWellness

If you would like to get in touch:

Follow Fiona on Instagram: ⁠@fionaoneillwellness⁠

Website: ⁠https://www.fionaoneill.co⁠

Email the podcast: triageforthesoul@gmail.com

This podcast was produced by: ⁠@janeassists⁠

Intro/Outro Song: Syn Cole - Need Ya [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/NeedYa Watch: http://youtu.be/

Welcome back to Triage for the Soul, first aid for the burnt out and the overwhelmed. In today’s episode, Fiona explores one of the most overlooked pillars of wellbeing: sleep.

If you’re running on empty, wired-but-tired, stuck in a loop of brain fog, sugar cravings, and emotional overwhelm, this episode is your gentle wake-up call (or… sleep call?).

We’ll break down what’s actually happening in your body when you sleep, how poor sleep quietly sabotages your health, and why it’s not your fault you’re exhausted. Fiona shares real-life examples from hospital staff, relatable insights for shift workers, and actionable, science-backed sleep strategies that don’t involve perfection or shame—just small tweaks with big impact.

Time Stamps:

00:00 Welcome to Triage for the Soul

00:34 The Importance of Sleep

03:10 Stages of Sleep

04:14 Consequences of Sleep Deprivation

14:59 Tips for Better Sleep

20:41 Final Thoughts and Resources

What we cover in this episode:

• Signs your body is sleep-deprived (and why you shouldn’t ignore them)

• What really happens in the different sleep stages

• Why sleep is your body’s overnight repair shop

• What’s keeping you up at night—and how to stop it

• The bedtime notebook trick Fiona shares with hospital staff

• The phone-on-the-locker rule (yes, she’s serious!)

• Sleep-friendly snack ideas (hint: banana + nut butter = dream team)

• Fiona’s favourite winding-down rituals (hello bath, candle, and zero guilt)

• Breathing techniques to help you drop into rest mode fast

• Fiona’s go-to sleep resources—from doctors to podcasts to brilliant books

Resources Mentioned

Why We Sleep by Dr. Matthew Walker - https://amzn.eu/d/2juw7sS

Huberman Lab Podcast – Episode on Sleep & Circadian Rhythm - https://open.spotify.com/episode/2OZwx69tcePJ1nZfKPQRbu?si=wQUEFUFlRtWWU5IvAq1mQA

Dr. Michael Breus a.k.a. The Sleep Doctor https://sleepdoctor.com/pages/dr-michael-breus?srsltid=AfmBOoqj1FYeoy9sIKCpBlQmNqaZgGUkRq0yNadejHsNmPps6pELx1hQ

Bedside notebook & 4-7-8 breathing technique

Connect with Fiona

Share your sleep wins, struggles or questions over on Instagram: @fionaoneillwellness

👂 If you loved this episode, don’t forget to subscribe, leave a review, and share with someone who needs the reminder: your rest matters too.

Let’s Connect

Tag or DM me on Instagram: @FionaONeillWellness

If you would like to get in touch:

Follow Fiona on Instagram: ⁠@fionaoneillwellness⁠

Website: ⁠https://www.fionaoneill.co⁠

Email the podcast: triageforthesoul@gmail.com

This podcast was produced by: ⁠@janeassists⁠

Intro/Outro Song: Syn Cole - Need Ya [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/NeedYa Watch: http://youtu.be/

Welcome back to Triage for the Soul!

If you’re too tired to even think about moving, this episode is for you. Today we explore the second of the four healing pillars: movement, but not in the way you’re used to hearing about it.

Whether you’re burnt out, emotionally drained, or stuck in survival mode, this episode is your reminder that the very first movement you ever made, the breath,is still with you. We’ll gently explore how conscious breathing, small acts of movement, and connecting to nature can help regulate your nervous system and bring you back to life, one breath at a time.

In this episode:

• Why you’re not lazy,you’re exhausted (and that’s valid)
  

• The connection between burnout, the nervous system, and movement
  

• Breathwork techniques to reduce anxiety and shift into rest-and-digest mode
  

• Simple movements you can do in bed, at your desk, or while driving
  

• The power of “legs up the wall” and why it’s your new favourite stress relief
  

• Why movement is emotional digestion, not a punishment or to-do list
  

• Everyday rituals like hand cream meditation, nature breaks, and dancing in your kitchen
  

• How just 5 minutes of mindful breathing can change your whole day
  

No gym needed. No perfect morning routine. Just your breath, your body, and a few minutes of presence.

Let’s Connect

Tag or DM me on Instagram: @FionaONeillWellness

Share this episode with someone who needs a gentle reset

Leave a review if it helped you, it means the world and helps others find the podcast too

Subscribe now and take your first step toward calm, clarity, and connection.

If you would like to get in touch:

Follow Fiona on Instagram: ⁠@fionaoneillwellness⁠

Website: ⁠https://www.fionaoneill.co⁠

Email the podcast: triageforthesoul@gmail.com

This podcast was produced by: ⁠@janeassists⁠

Intro/Outro Song: Syn Cole - Need Ya [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/NeedYa Watch: http://youtu.be/

Welcome back to Triage for the Soul! In this nourishing episode, we’re diving into the first of our four pillars: food.

If you’re feeling burnt out, low on energy, or stuck in a cycle of grab-and-go meals, this one’s for you. Whether you’re a busy healthcare worker, overwhelmed parent, student on the go, or someone looking to reconnect with food in a gentle way, this episode is packed with practical, real-life tips to help you feel better from the inside out.

In this episode, we explore:

• Why food is more than just fuel, it’s mood, immunity, and connection.
  

• How to eat for burnout recovery (without complicated plans).
  

• The gut-brain connection and how your food choices affect your mental health.
  

• Tips for easy prep: overnight oats, tray bakes, and make-ahead snacks.
  

• A delicious, gut-friendly Fancy A Date treat you’ll want to keep in your freezer.
  

• The joy of baking your own bread and eating seasonally, without the pressure.
  

• Why adding in (rather than cutting out) can be your new approach to eating well.
  

Whether you’re sipping a mint tea or batch-cooking roasted veg while you listen, this episode is your gentle nudge to reconnect with food that supports your body and your soul.

“The quality of your food affects how you feel. The quantity affects how you look.”

Mentioned in this episode:

Book:

Reversing Heart Disease by Dr. Dean Ornish Get It Here

Instagram recommendations:

@deliciouslyella

@radhidevlukia

……………………………………………………………………………………..

Subscribe now and take your first step toward calm, clarity, and connection.

If you would like to get in touch:

Follow Fiona on Instagram: ⁠@fionaoneillwellness⁠

Website: ⁠https://www.fionaoneill.co⁠

Email the podcast: triageforthesoul@gmail.com

This podcast was produced by: ⁠@janeassists⁠

Intro/Outro Song: Syn Cole - Need Ya [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/NeedYa Watch: http://youtu.be/

Welcome to Triage for the Soul. In this first episode, I’m sharing the four pillars that pulled me through burnout: food, movement, sleep, and connection. This isn’t a wellness lecture, it’s a real conversation about what actually helps when life feels heavy. We breathe together, talk grief, and start building something gentler. You’re not alone. Press play when you’re ready.

Links to resources mentioned in this episode:

Blog Post:

https://www.fionaoneill.co/blog/compassion-self-compassion-what-does-it-mean

Podcasts:

The Andrew Huberman Lab on Sleep: https://www.hubermanlab.com/topics/sleep-hygiene

Fern Cotton’s Happy Place: Season 33 Episode 7 “Don’t talk to yourself like that!” Teddy Swims on learning self-compassion

Book: When the Body Says No by Gabor Maté Get it here

Book: The Body Keeps a Score by Bessel Van Der Kolk Get It Here

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Each episode explores what truly nourishes us, food, movement, sleep, and connection, without fads, pressure, or perfectionism. Just real talk, practical tools, and small steps that fit into busy lives.

Because when you’re always caring for others, you deserve a space that cares for you.

What to Expect:

• Honest, down-to-earth conversations

• Simple, time-friendly wellbeing tips

• A judgment-free zone (guilt and shame not welcome here)

• Encouragement to begin again, however that looks for you

This isn’t about overhauling your life. It’s about returning to what matters, and remembering you’re not alone.

Subscribe now and take your first step toward calm, clarity, and connection.

If you would like to get in touch:

Follow Fiona on Instagram: ⁠@fionaoneillwellness⁠

Description:

Welcome to Triage for the Soul - first aid for the burnt out and the overwhelmed. This is the podcast for those who keep showing up, even when they’re running on empty.

Whether you’re a nurse, teacher, Garda, firefighter, office worker, or simply an everyday human trying to stay afloat, this podcast is your space to pause, breathe, and gently check in with yourself.

Each episode explores what truly nourishes us, food, movement, sleep, and connection, without fads, pressure, or perfectionism. Just real talk, practical tools, and small steps that fit into busy lives.

Because when you’re always caring for others, you deserve a space that cares for you.

What to Expect:

• Honest, down-to-earth conversations

• Simple, time-friendly wellbeing tips

• A judgment-free zone (guilt and shame not welcome here)

• Encouragement to begin again, however that looks for you

This isn’t about overhauling your life. It’s about returning to what matters, and remembering you’re not alone.

Subscribe now and take your first step toward calm, clarity, and connection.

If you would like to get in touch:

Follow Fiona on Instagram: @fionaoneillwellness

Website: https://www.fionaoneill.co

Email the podcast: triageforthesoul@gmail.com

This podcast was produced by: @janeassists

Intro/Outro Song: Syn Cole - Need Ya [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://NCS.io/NeedYa
Watch: http://youtu.be/