Cairns Coaching - Sophie Anderson

04/06/2026

We talk about energy like it’s just about sleep and caffeine. But your relationships, your environment, your work, your spirituality… they all carry energy too. Some give, some drain. Once you get honest about where your leaks are, you can start cutting them and intentionally doing more of what actually gives back.

03/06/2026

Who would find it helpful if I shared ideas for quick, healthy snacks for when we're at work?

02/06/2026

Something I've wanted to build for you for a while is finally live!! 🥳

𝗧𝗵𝗲 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗕𝘂𝗿𝗻𝗼𝘂𝘁 𝗥𝗶𝘀𝗸 𝗣𝗿𝗼𝗳𝗶𝗹𝗲 𝗔𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁
(...that's a mouthful!!)

A free, five-minute assessment that tells you where you are on the burnout risk spectrum, and what to do about it.

Most burnout tools are designed to measure burnout after it's already happened. This one maps the zones before you get there: the Activation Zone, the Over-functioning Zone, and the Depletion Zone, based on my own AMBP™ framework and the workplace contributor research of Dr Christina Maslach.

𝗬𝗼𝘂 𝗴𝗲𝘁 𝗮 𝗿𝗲𝗮𝗹 𝗮𝗻𝗱 𝗵𝗲𝗹𝗽𝗳𝘂𝗹 𝗿𝗲𝘀𝘂𝗹𝘁: 𝗮 𝘇𝗼𝗻𝗲, 𝗮 𝗱𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻 𝗼𝗳 𝘄𝗵𝗮𝘁'𝘀 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗵𝗮𝗽𝗽𝗲𝗻𝗶𝗻𝗴, 𝗮𝗻𝗱 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗻𝗲𝘅𝘁 𝘀𝘁𝗲𝗽𝘀 𝘁𝗮𝗶𝗹𝗼𝗿𝗲𝗱 𝘁𝗼 𝘄𝗵𝗲𝗿𝗲 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄.

If you've been feeling a little off lately, more tired than usual, less sharp, saying yes when you mean no, this five minutes could be the most useful thing you do today.

Take the free assessment here 👇
https://www.sophieanderson.au/assessment

And if it resonates, please share it with someone who might need it. Burnout is not inevitable. But we do have to catch it early.

Sophie 🌿

Burnout follows a predictable pattern. And when you understand that pattern, you can interrupt it before it takes over. This free assessment will show you exactly where you are, in five minutes.

01/06/2026

Six years of sobriety!

These are the things nobody told me sobriety would give me:

Real friendships. The ones that stayed are still here.

A whole new version of fun I didn’t know I needed.

Coping strategies that actually work.

The pride of keeping every promise I made to myself.

If you’re sober, sober curious or just done with how alcohol makes you feel, save this one.

Six years. Best decision I ever made.

30/05/2026

If you feel guilty when you put yourself first, remember it is often because you genuinely love and care for others.

It is not mutually exclusive from loving and caring for yourself though.

They can both coexist 🧡
Do the thing.
Then look after them even better.

Sophie 🌿

30/05/2026

Three things you can do this week to protect your energy.

One, say no to something. Look at your calendar and remove, decline or push back on at least one thing that’s draining you. Whether it’s a should do or a don’t want to disappoint anyone, let it go.

Two, protect your sleep. Whether that’s your evening wind down or your morning routine, pick one and actually honour it this week.

Three, have some fun. Do something just because you enjoy it. Dance, walk, sit in the park, be creative, it doesn’t matter what it is. We forget that fun is actually part of how we recover.

Which one do you need most this coming week?

29/05/2026

Share yours in the comments, or on your pages and tag me 😄

My husband calls me S.D. (my maiden name is Dusseault)

My daughter calls me mum (or, more precisely, muuuuuuum)

My sister calls me bafi

My Canadian family calls me Soso or Sophie

Some of my Canadian friends call me Sofott

Most of my Aussie friends call me Soph

My daughter's friends call me Billie's mum

My community calls me the coach with the pink car 😆

My neighbours (probably) call me the incense lady

And my clients call me their coach 🧡

29/05/2026

How true does this feel when you read it?

For a lot of high achieving, busy people the honest answer is, not very. There’s a voice that says you should be doing more, that you could push harder, that somehow what you’re already giving isn’t quite enough.

But if you actually stop and look at what you’re doing, most of the time you’re already doing more than most people would. You’re showing up, you’re trying, you’re carrying a lot. The problem isn’t your output. It’s the mental chatter, the high standards and sometimes the older voices from your past that convinced you that you need to keep proving yourself to be worthy.

You don’t.

You are enough. You are doing enough. Read that again if you need to.

This came up for me recently while working on the burnout first response plan for my upcoming book and it stopped me in my tracks. Because it’s one thing to know it and another thing entirely to actually feel it.

If this resonates, save it for the next time that voice gets loud.

28/05/2026

The first thing I invite you to do when you are feeling more stressed than usual is take a deep breath, maybe take yourself away for one minute, and remind yourself that things will get better.

Then, tell someone you trust about it.

Choose someone who will (depending on what you need) simply listen, help you practically (like come and look after the kids for a few hours), or offer suggestions and advice.

You don't need to have it all figured out, but remember that stress that stays unspoken grows. Don't wait until it gets worst ✨

Saying it out loud is a very important part of avoiding burnout.

Sophie 🌿

Who's your go-to person to talk to when you feel stressed?

Mine: Chenae, Suzanne, Gaby, Gen, Dawn, Kirsty, Louise, and my sister xx thank you girls 🩷🙏🏼

27/05/2026

Thank you Brainz Magazine for sharing my short article with heaps of information and practical insights on burnout prevention.

Burnout can take months, even years to recover from, yet self-awareness and self-leadership (in addition to a reasonable workplace culture of course!) can help us get out of trouble.

Please read and share your feedback and questions here, I value it all.

If you feel unusually overwhelmed, tense and tired, you might be wondering whether it's normal stress or something more. Burnout doesn't arrive all at once. It follows a predictable pattern, and once you...