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Many articles that talk about burnout make the mistake of devaluing self-care as a burnout prevention or recovery tool. But self care isn’t all just pedicures and massages, and it can be a huge factor in burnout recovery. When you take away self-care, it puts the entire focus on the systems in place that cause burnout, which may lead people to believe there is nothing they can do to influence their burnout recovery. In today’s #straightfromcait episode, Cait explains 8 factors affecting burnout that are within our locus of control. Are you feeling like you have no control over any of the causes of your burnout? The first step is to figure out which factors are internal and which are external. If your burnout is caused mostly by external factors such as your job, then you know to start making an exit plan. Not all factors are external, and many internal factors are within our control. By getting reacquainted with our core values, learning to set boundaries, and beginning to meet our most basic foundational bodily needs, you can reduce the factors that contribute to burnout.  Tune into this week’s #straightfromcait episode for a conversation about how certain types of self care are pivotal for burnout recovery. Learn the 8 factors within our internal locus of control that can help you heal from burnout.  Quotes • “Waiting for the system to change while you're already burned out is not a successful plan.” (3:27-3:32) • “You might not be able to change the system, but you can leave it.” (6:50-6:54) • “Knowing what your values are, and taking action to move yourself toward a life that is more aligned with them will catapult your recovery. Being in alignment matters. I don't mean this in a woowoo way. I mean this in a neuroscience way. If you are living a life that does not match your values, about 75 to 80% of the time, you are creating stress for yourself on a regular basis that your body has to react to.” (12:21-12:50)  • “It is really, really difficult to notice and meet your bigger needs when your basic needs are ignored. Work on being in your body enough to notice when you are thirsty, tired, have to use the bathroom, your eyes need a break from the screen, you’re full from eating, your body is asking you to move. The basics. When you start caring for yourself on that very base level, you start to believe you are deserving of even more care.” (16:33-17:35) Links: https://friedtheburnoutpodcast.com/quiz https://www.friedtheburnoutpodcast.com/post/straightfromcait-teach-your-brain-that-you-re-safe-and-it-will-grow-new-nerve-cells https://www.maggiesupernova.com/yoga https://caitdonovan.com/freebie-ie https://caitdonovan.com/freebie-values Reference: Harrington, R. Personality and Stress. Stress, Health, and Well-Being: Thriving in the 21st Century. Boston. Cengage. 2013. 9781111831615. Ch. 6. pp. 171-208. XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

Nneka Roberts, operations consultant at Sage Simple Solutions, has worked designing systems for 20 years. She now works with consulting clients teaching them how to implement systems to improve their businesses and lives. She shares her tips for using systems to help avoid burnout. Tune into this episode to learn more. “I think what ends up happening is that we get on the marketing, sales delivery rollercoaster, and we forget to build in support, which is a key component of your business,” explains Nneka Roberts, operations consultant at Sage Simple Solutions. Nneka’s burnout came a few years into starting her life coaching practice. She loved her career, her clients and the freedom she had, but she did not enjoy the business aspect of running the practice.  Nneka waited too long to build systems into her business and ended up burning out. She learned afterward that systems are not only necessary, but they are a form of self care. Not having support systems in place caused Nneka to get stuck doing the parts of her job that weren’t helping her grow as a coach. These tasks sucked up not only her time, but also a lot of the joy she had for her career. By investing in systems you can avoid burnout and help yourself and your business thrive for years to come.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Nneka Roberts about the importance of implementing systems regardless of if you are a solopreneur or are in charge of a team. Learn how to get started recording your daily processes to create your own systems and how to utilize tools as part of your systems.  Quotes • “The first few years it was like a dream come true. I had the freedom that I wanted to have. I was doing great work. I loved my clients. I was very passionate. But what started happening and I think every entrepreneur kind of goes through this, while I love the act of coaching like I enjoy coaching a lot. I did not enjoy the business thing of coaching, like finding clients and having sales goals and that sort of stuff.” (3:52-4:25)  • “I think what ends up happening is that we get on the marketing, sales delivery rollercoaster, and we forget to build in support, which is a key component of your business.” (9:10-9:23)  • “Yes, the time is one thing, the hours, minutes or seconds, you get that back for sure. But it's the mental space that it's taking up in your brain that's chomping at your capacity to create as a coach or as a creative. It's like you are focused on these little things that really don't matter. It doesn't help your creative mind. It is taking away from your creativity, as opposed to nourishing it and building it and multiplying it.” (12:10-12:39) • “Systems are those lived rituals that you've had for doing things in your business. But they are in a form that can be shared with a team, or implemented in a tool.” (16:26-16:39) • “Your work is needed. That's what I want to share with people, your work is needed. Your work is needed for your people today, it's even needed for you for today. It's needed for your people today. And it's gonna be needed in generations to come. So you want to build your business so that it's available for generations to come.” (40:57-41:18) • “I would say that systems are self care. They are the fourth prong in your business, they call it they help you help to support you. And make the time, take the time to invest in them.” (50:18-50:33) Links https://sagesimplesolutions.com/     https://www.instagram.com/sagesimplesolutions/ https://www.linkedin.com/in/nnekakelly/ bit.ly/ssswhotohire XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Check out the FRIED Burnout quiz: https://friedtheburnoutpodcast.com/quiz Register for the May 2022 FRIED Masterclass: https://www.caitdonovan.com/offers/fSKNzXzh Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you struggle with trusting yourself? If you’re experiencing burnout it can be extremely difficult to trust yourself. You’ve been ignoring your body’s signals for a long time, not taking care of yourself properly, and you likely feel like a shell of yourself. To recover from burnout, you must rebuild that trust. In the first ever #straightfromsarah episode, FRIED burnout coach Sarah Vosen talks about how to begin the trust building process.  Learning to listen to your body is essential to burnout recovery. It’s likely that by the time you’ve burnt out, your body has been screaming at you for quite some time. If you tune in and really listen, you will start to learn what your body needs and be able to respond accordingly. Once you start providing your body with what it needs and stop forcing yourself to do things that you hate, you will naturally rebuild trust in yourself.  Tune in to this week’s #straightfromsarah episode to learn about how to get started with rebuilding trust in yourself. Learn how to listen to signals from your body in order to aid your burnout recovery. Quotes • “The good news is that we can learn new ways of being and doing that rebuild trust with ourselves. I know that it may sound impossible to trust yourself, especially if you're at the peak of your burnout. You just don't feel trustworthy, you feel like a shell of yourself. But lucky for us, we can bounce back.” (1:56-2:12) • “Overall, I have a much better relationship with my body than I've ever had, since I started listening and providing instead of forcing myself to do what someone told me was right. “ (8:30-8:41) • “Really notice anything that you're feeling that you don't like, notice the symptom and take a second to say, “Hello body part. I hear you. I'm listening now.” And then make a page in your journal or in a note on your phone and list the body part that is talking to you. This is enough to start, just keep tuning in and noticing the body parts that are talking to you or yelling at you.” (10:48-11:14)  • “If you've been ignoring your body's messages for years, your body might act like a cat that you left home while you went on vacation. At first it might be pretty pissed and poop on your bed until it realizes that you are here to stay and actually ready to listen.” (11:49-12:04) • “Remember, the road to healing is not a straight line.” (12:18-12:20) • “We are not trying to listen to our minds, because that's where the mind beasts lives. And our minds are evolutionarily negative because they want to keep us safe and don't want us to do new things. But we want to recover from burnout and that requires new things. So we're gonna shift and listen to our body instead.” (14:02-14:19) XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Check out the FRIED Burnout quiz: https://friedtheburnoutpodcast.com/quiz Register for the May 2022 FRIED Masterclass: https://www.caitdonovan.com/offers/fSKNzXzh Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“If you are no longer curious, the best of your life is behind you because the best of your life is being curious,” shares Dan Sykes, Founder of the Somatic Training Network and author of Somatic Fanatic. Dan’s burnout came as a result of a midlife crisis. He found relief in the somatic arts, the art of training the nervous system, and aims to share the importance of nervous system training with the world.  Dan found himself experiencing a midlife crisis after his divorce, in part because he had chosen his wife over his desired filmmaking career. He found himself divorced, seemingly shut out of the career he had desired for himself decades prior, and staring down another thirty to forty years of life. When Dan discovered sistema, a Russian martial art that trains the nervous system, he found both psychological and physical relief from his burnout. He now works to share the somatic arts with others and to make nervous system training more widely known in the Western world.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Dan Sykes about the importance of the nervous system and the roles it plays in all aspects of life. Learn to retrain your nervous system as a way to heal from burnout.  Quotes  • “Midlife crisis to me is when you come to feel that the world is still in the midst of having this party of being alive and you’re no longer invited, and yet you’re looking at another 30 or 40 years of being around the planet. That’s what midlife crisis felt like to me.” (8:16-8:36) • “The reason we retain all this chronic tension is because our nervous system has forgotten how to feel these muscles. As it forgets how to feel them, it forgets that it can let go.” (19:51-20:09)  • “I learned once again to lead everything I do curiosity first. Where instead of me pushing myself to accomplish, I got curious of what might be possible in every area of my life.” (26:45-27:11) • “Nervous system is as crucial a part of wellness as nutrition or strength training or relaxation of other kinds. It’s kind of the missing link. My mission is that hopefully 10 years from now everyone in the West will know that you have to train your nervous system on a regular basis.” (45:16-45:39)  • “Your nervous system runs your entire experience of living. It takes in all sense and it does all commands so when you improve the function of your nervous system, all these areas of life get simultaneous benefit.” (46:05-46:20) • “If you’re predominantly feeling emotional pain, focus on the physical side of nervous system training. Move and feel. If you’re predominantly feeling physical pain, you should focus temporarily predominantly on the emotional side.” (48:00-48:27)  • “If you are no longer curious, the best of your life is behind you, because the best of your life is being curious.” (52:57-53:21)  Links https://linkedin.com/dansykes https://somatictrainingnetwork.com/ https://www.youtube.com/channel/UCUemR2opnKZBeClFxarQbSg https://podcastconnection.org/dansykes/ https://www.youtube.com/c/EMERGENCYFISHPARTY XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you a healer that struggles with asking for help? When you’re used to wearing all the hats and doing everything yourself, it can be really difficult to realize when you need to reach out. In this week’s #straightfromcaitandsarah episode, Cait and FRIED Burnout coach Sarah Vosen talk about how to recognize hyper-independence and how to ask for what you need. Highly sensitive people have a strong pull toward helping others, but often neglect themselves. If you try to do everything yourself, you run the risk of heading straight for burnout. Healers are so used to taking care of everyone else and never asking others for similar help. It can be uncomfortable to release that control and ask for help or to recognize when it is time to hire someone so you can take off some of those hats. When you find yourself feeling resentment toward responsibilities in your life, it is important to evaluate those feelings. If something you are doing causes resentment, it may be possible to stop doing that thing or to delegate it to someone else.  Tune into this week’s #straightfromcaitandsarah episode for a conversation about healing the healers, recognizing hyper-independence, and asking for help. Learn how to evaluate your needs and set healthy boundaries.  Quotes • “It’s totally acceptable and okay to know things as well as you know them today and then learn something new tomorrow and have that be truer or newer or updated information.” (8:42-8:55 | Cait) • “I do think that highly sensitive folks tend to want to help and I think that’s because of the heightened empathy that people tend to feel.” (11:20-11:30 | Sarah) • “I had big aspirations and this desire, but I didn’t recognize that I didn’t have what it took. I set myself up for failure with these huge expectations, but I never actually looked and asked myself, is this realistic?” (16:06-16:22 | Sarah) • “I really don’t believe that you can keep yourself out of burnout long term if you’re not really clear on what success means to you.” (17:02-17:14 | Cait) • “I wasn’t recognizing that investing in someone would be a benefit. I was just seeing it as a loss. But also, I always felt like I couldn’t ever work enough to really get my head above water. I think it’s kind of the way I’m wired. I can’t see that many people. I give a lot, I want to spend time with people. And I wasn’t charging enough for what I was giving to make it work. So I was charging the same amount as an acupuncturist who would just throw needles in and leave, but I was doing massage, I was doing acupuncture, coaching them, giving a lot of attention and lifestyle suggestions and all sorts of things. But I wasn’t charging accordingly. I was doing all the admin, the insurance billing. I was cleaning. I don’t know, all the things. All the hats.” (20:35-21:30 | Sarah)  • “Something gave me the idea early on in life that I will not get what I want. So I shouldn’t even ask. Shouldn’t even try.” (21:53-22:04 | Sarah) • “If you find out you have resentment about something, the first question is, does this thing actually need to be done at all?” (32:40-32:48 | Cait) Links  https://caitdonovan.com/resentment-journal https://caitdonovan.as.me/sarah XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait https://friedtheburnoutpodcast.com/quiz Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“I think that it all comes down to understanding your priorities and letting those shift and evolve,” explains Frenchie Ferenczi, Business Growth Strategist who works with entrepreneurs to maximize their income. When Frenchie first experienced burnout, she did not immediately recognize it for what it was. As she learned more and recovered, Frenchie changed her career path and began to teach her clients how to protect themselves from burnout.  Frenchie worked in hospitality for her entire career and enjoyed it until the strain of never honoring her boundaries caused her to resent the members. She had been expected to accommodate every request and every possible need that the members had and were unable to prioritize her own needs. Frenchie ended up burning out and transitioned from working in hospitality to working directly with entrepreneurs, helping them to grow their businesses. She teaches her clients how to create a great customer experience while maintaining healthy boundaries and avoiding burnout.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Frenchie Ferenczi about how to set clear expectations in order to uphold healthy boundaries. Learn how to organize your priorities in a way that keeps you and your mental health at the top of the list without sacrificing the growth of your business. Quotes • “The joy of bringing joy was my favorite thing. And then the level of resentment that grew towards the members of this company was just so clear to me.” (4:47-5:04) • “I think that this idea that we need to go all-in is common and I typically try and reframe that around, ‘What’s 100% of what you can give?’ because that’s a very different piece. I think that you need to be all-in in your ambition and in your motivation, but that doesn’t mean that you need to be all in with all of your resources, meaning all of your money, all of your time, all of your energy.” (9:38-10:02)  • “I think that it all comes down to understanding your priorities and letting those shift and evolve. What comes along with that is also getting comfortable with the very uncomfortable fact that everything is a little bit of a tradeoff.” (39:42-40:03) • “If you, yourself, and your mental health are not very near the top or at the top of your priority list, that’s something to explore.” (41:01-41:12)  Links www.frenchieferenczi.com www.instagram.com/frenchie.ferenczi https://www.linkedin.com/in/frenchieferenczi/ https://content.frenchieferenczi.com/trim-your-todos XOXO, C https://caitdonovan--consultingsuccess.thrivecart.com/escape-demo/ Join the Newsletter: https://caitdonovan.com/newsletter-office-hours If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait for Cait and https://caitdonovan.as.me/sarah for Sarah! Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you struggling with your workload as an entrepreneur? You could be headed toward burnout without even realizing it. Studies done on burnout often overlook entrepreneurs, but there are many ways the studies can still apply whether you work for a company or for yourself.  The top job characteristics that can lead to burnout include workload, time pressure, role conflict, and role ambiguity. Without HR to go to for help, entrepreneurs must have these difficult conversations with themselves to determine if the workload can be trimmed or if time can be better organized. Entrepreneurs will often take on too many responsibilities and can be reluctant to outsource job roles to others. These strains plus a lack of built-in community and lack of positive feedback can lead to burnout.  Tune into this week’s #straightfromcait episode for a conversation about the job characteristics that can cause burnout for entrepreneurs. Learn what to watch out for and how to reassess your work life to protect yourself from burnout. Quotes • “An unmanageable workload applies to everyone, whether they work for themselves or not.” (2:41-2:46) • “You have to get really clear on what actions are bringing value to your work and which actions are a distraction that you think you should be doing, but maybe don’t really need to.” (2:50-2:59) • “I know that there is all this information out there that says, ‘You have to have a smashing TikTok account. You have to have 10,000 followers on Instagram.’ No, you don’t. You have to be real good at the thing that you do, and you have to know where the people who need you are so that you can reach them. That’s it. And if you’re trying to be really good at being at all the places all the time, you are giving yourself an unmanageable workload that is going to lead you to burnout. So you’re gonna have to cut some things off that to-do list.” (4:07-4:37)  • “Often, when we are wearing all the damn hats, we sometimes forget what we’re good at, what we love doing most, and what we should be focusing on the most as business owners.” (7:05-7:20) • “Do not skate over people sending you love. Stop. Let it in. You need it. You need it to protect yourself from burnout and you deserve it.” (12:12-12:23)  Links  Look out for Frenchie Ferenczi’s episode that releases on April 17th!  https://www.annickina.com/ https://facebook.com/groups/friedtheburnoutpodcast https://caitdonovan.as.me/free https://caitdonovan.as.me/sarah Maslach, C., Schaufeli, W.B., Leiter, M.P. (2001). Job Burnout. Annual Review of Psychology. 52. 397-422. https://doi.org/10.1146/annurev.psych.52.1.397 XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait https://caitdonovan--consultingsuccess.thrivecart.com/escape-demo/619d7d55cbc4a/  Join the Newsletter https://caitdonovan.com/newsletter-office-hours https://friedtheburnoutpodcast.com/quiz Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“An open heart can hold everything,” shares Dr. Kristin Neff, Associate Professor of Educational Psychology, self-compassion research pioneer, and author of bestselling novel Self-Compassion. Dr. Neff developed the Mindful Self-Compassion program along with her colleague, Chris Germer, which is now taught internationally. She turned to self-compassion to help her overcome burnout. Dr. Neff’s burnout came when she was being a caregiver for her autistic son when he was young. She explains that learning to have self-compassion allowed her to set boundaries, recognize her intrinsic value, and focus on the connection between herself and the world around her. Along her journey, she conducted the first empirical studies ever done in self-compassion research and is recognized as one of the most influential researchers in psychology worldwide.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Dr. Kristin Neff about self-compassion and how to open yourself up to conquering difficult situations and painful moments. Learn about how to reclaim your worth and start setting boundaries.  Quotes • “One of the things that’s challenging for women especially is we’re raised to be people pleasers. We’re uncomfortable saying no because we’re afraid people won’t like us, learning to draw boundaries and to say no, and to say ‘you know, I’m sorry if you don’t like me, but my worth doesn’t stem from whether or not you like me. My worth is intrinsic because I’m a human being who is worthy of respect just like every other human being.’ That allows us to draw boundaries which is a really big thing for reducing burnout culture.” (17:56-18:41)  • “All life is intrinsically valuable. When we’re talking about human beings, every life is worthy. And who we are is totally, inextricably intertwined with the rest of life.” (31:01-31:32)  • “If your heart is open enough, there can even be joy in moments of real suffering. The joy isn’t in the contents of what’s happening, it’s in just having an open heart.” (35:09-35:22)  • “An open heart can hold everything. That’s where we should be investing in. The more we focus on ‘how can I open my heart in this moment, the happier we’ll be.'” (48:17-48:38) Links www.self-compassion.org https://www.instagram.com/neffselfcompassion/ XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you constantly changing yourself to try and adjust to other people’s values? When you sacrifice your core values for other people, this will often lead to burnout.  Recovering from burnout requires you to set limits for your life that will keep you safe and healthy. By pushing perfectionism just to make other people happy, you risk burning out. Focus on your own core beliefs and do what you need to do to support yourself instead of constantly focusing on others. You have intrinsic value and deserve a life where you are protected from burnout.  Tune into this week’s #straightfromcait episode for a wrap-up of Season 4. Learn to stop criticizing coping mechanisms that your body created to protect you, stop sacrificing your core values for others, and build healthy boundaries to keep yourself safe.  Quotes • “I am here to celebrate the best parts of you and remind you how great you are whether you’re freshly burnt out and it is your first time here or you’re long time recovered and you’re just here to keep up.” (2:01-2:12) • “There is a platinum rule when you are working with a FRIED. Burnout Coach: there will be no demonizing of your behaviors, coping mechanisms, or habits. Yes, even the shitty ones. There are usually reasons that you behave in one way or another and most of the time behaviors that you engage in at some point had a positive intention or effect, or they were created without attention and intention as a result of someone else’s behavior when you were a child. What we do focus on is the fact that some of these behaviors leave you vulnerable to burnout, especially if you’re in shitty or toxic environments, whether those be work or home.” (2:20-3:14)  • “Where do you want to apply your perfectionism and where can you let it go because it’s based on someone else’s standards or values that don’t match your own?” (5:14-5:22)  • “That’s how we #endburnoutculture. When we all return to our core values over and over and over again.” (5:53-6:01) • “You are not broken. You have power. You have power to utilize your gifts in a way that is supportive and useful for you and others. The parts of you that you judge have gold nuggets in them. Burnout recovery does not require that you fundamentally change who you are, but rather become more of who you are within limits that you set for yourself to keep you safe, healthy, and protected.” (6:56-7:23)  • “You have so much to offer simply by existing. You just might need to allow the rules of the game to shift a little instead of constantly trying to change yourself.” (8:12-8:24) Links  https://caitdonovan.com https://friedtheburnoutpodcast.com XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait https://friedtheburnoutpodcast.com/quiz Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“My experience with burnout personally is that it can be much more of a spectrum. It’s not an on/off switch. It’s an unfolding relationship to our energy,” explains Lopa van der Mersch, Founder and CEO of Rasa, the adaptogenic coffee alternatives revolutionizing people’s relationship to their energy. Lopa’s burnout came during a tumultuous stretch of time where she experienced a series of traumatic events that caused intense dysregulation of her central nervous system.  In 2015, Lopa left a cult, fell out with her family, had a health crisis, lost a loved one and had a baby by emergency C-section. Her time in the cult left her with Complex Post Traumatic Stress Disorder and that combined with everything else impacted her central nervous system. She learned about the importance of healing the polyvagal nerve as a part of her trauma recovery process. Through healing her relationship with her central nervous system, she also healed from burnout. She recommends exercises that help heal the vagus nerve and incorporating adaptogens into your diet to help build your body’s defenses against burnout.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Lopa van der Mersch about the impact of trauma on burnout. Learn about the vagus nerve and how you can heal trauma to your central nervous system and gain valuable insight into the world of adaptogens.  Quotes • “You’ve got the healing from the Complex PTSD and that is going on with the rest of the stuff that would burn you out anyway. And then you’re like, ‘How the fuck am I supposed to do all of this?’” (3:21-4:30)  • “If you were to ask me my one word to describe society, it would be ‘inhumane’, because it’s just too much.” (5:05-5:13)  • “PTSD is often from a singular event. You get in a car accident, it can be wars and things like that. It’s a more isolated event. Complex PTSD is the result of trauma that happens, it can be micro traumas, it can be a whole spectrum of traumas. It gets into the wiring of your nervous system because it happens over such a consistent period of time. It causes this overarching alertness in your nervous system. It’s kind of always bracing for when that thing is going to happen again.” (22:30-23:25)  • “For a while I was like, ‘Maybe this is who I am now. Maybe I’ve just changed and I kind of suck.’ Not being super gentle with myself in those particular moments.” (29:06-29:22) • “What we need to really look at in our lives is what are those systems we’re participating in and taking for granted. Take that bigger stock and say, ‘Why can’t I have the life I want? Why couldn’t I have the support that I need?’” (50:12-51:13) • “You just have to do the next easiest thing and then celebrate that. That dopamine response will start to encourage you to keep going on that upward spiral.” (54:50-55:02) Links https://wearerasa.com/ Use the following codes for 15%! • USA: FRIED15 • Canada: FRIED15RASA https://www.instagram.com/wearerasa/ https://www.linkedin.com/in/lopa-van-der-mersch/ XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“I had attached my entire self-worth basically to being successful in this job that I hated,” shares Sally Clarke, Burnout Coach and Author of Protect Your Spark: How to Prevent Burnout and Live Authentically. Sally worked for many years as a finance lawyer until burnout changed the trajectory of her career. She now works as a coach helping clients through their own burnouts.  Sally’s burnout came when she was working 60 to 70 hour weeks as a finance lawyer for a prestigious global law firm. She knew she was unhappy with her career, but chose to ignore her body’s signals for another 2 years before the burnout finally became too much. She left her job, started showing herself compassion and putting her needs first, and became a coach. Sally’s burnout led her on a journey of self-awareness and growth that she is now grateful for today.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Sally Clarke about the importance of self-compassion and listening to your body. Tune in for tips on how to protect yourself against burnout and live a more authentic life.    Quotes • “If we’re gonna prevent burnout as individuals…what we can do is empower ourselves right now, today. Part of that and sort of the first aspect is what I call self compassion and that’s really driven by really tapping into a sense of intrinsic worth in ourselves. Not all of us have grown up with that. Not all of us have had that reinforced from an early stage. So for a lot of us, including myself, that was something that I have had to actively work on and that’s happened since I burnt out.” (14:19-14:59) • “We, by the very fact of our existence and our breathing and being here, have value. I think that’s a really important thing particularly for women. This can be a really tough one in the corporate environment and as entrepreneurs.” (15:18-15:37)  • “Burnout is not your fault. Burnout is caused by chronic workplace stress according to the World Health Organization. Burnout is not your fault. The most important thing I think that people who are in burnout or close to it need to know is to take that layer of shame and guilt off of themselves by expecting that they could have somehow outsmarted burnout.” (38:23-38:28)  • “I think wherever you are in the spectrum of burnout right now, if you are feeling question marks around ‘maybe I am in burnout, maybe I’m on my way towards one.’ I implore you to reach out and talk to someone, whether that is a trusted friend, a professional, your doctor. Someone that you trust. I implore you to just talk to someone and investigate what’s going on. Because we can only change our circumstances and our situations once we acknowledge the reality of what’s happening. That can be really scary, which is why talking to someone can be helpful because that person can act as a guide and a support and we all need that. Honestly, burnt out or not, we need that.” (48:17-49:03)    Links http://www.salcla.com https://www.instagram.com/salcla/ https://www.linkedin.com/in/sallyclarkeevolve/ http://www.evolvelifecoaching.com   XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“Prioritize your sleep and life will be a lot, lot better,” emphasizes Riley Jarvis, Founder, and Owner of The Sleep Consultant. Riley created The Sleep Consultant after realizing how much of an impact sleep had on his burnout recovery process. Through his company, he helps CEOs, entrepreneurs, and other high achievers optimize their performance with individualized scientific lab testing.  Riley’s burnout came when he was in the early stages of his career and began experiencing severe fatigue. When doctors discovered that he had Crohn's disease, Riley sought out functional medicine practitioners and tried every supplement he could to get his health back on track. By changing his diet, his sleep habits, and incorporating supplements into his life, Riley was able to get his Crohn’s symptoms into remission and break out of his burnout.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Riley Jarvis about the importance that sleep has on every aspect of your health. Listen for tips to improve your relationship with sleep and start prioritizing your health.    Quotes • “What if we could hack the sleep that you are getting? So let’s say you only want to sleep 6 hours, where those deep sleep cycles are so rejuvenating that you just wake up with an abundance of energy, compared to if you slept 8 or 9 hours. Because it’s about quality, not quantity.” (10:58-11:14) • “I started getting this network of clients. I wasn’t even doing any advertising or anything. I had a book of probably 15-20 clients and I noticed that I was really onto something. I noticed in the whole sleep space, a lot of people focused on exercise and diet, but sleep was kind of that missing pillar that nobody talked about. Then the idea just came to me. I could turn this into something!” (26:20-26:53)  • “Your cortisol levels hit their peak after about 90 minutes and we don’t want to have our first cup of coffee when it’s already at its peak. We wanna wait about 90 minutes when it starts to crest and then we’ll bring in the coffee. But what a lot of people do is right after they wake up, they’re already dehydrated, they go straight to coffee, which is a diuretic, making them more dehydrated.” (27:55-28:19) • “What you really want to do is listen to your body. Find what your body’s natural rhythm is. If you can afford to do it, not having an alarm clock whatsoever and testing this for a few weeks and seeing what time does your body naturally get tired, without exposing your eyes to blue light. You can wear blue light-blocking glasses. Seeing what time does it actually wake you up in the morning. One thing that’s kind of scary, you’ll start waking up at the same time every morning. It's all self-experimentation at the end of the day. I would say listen to your gut and your intuition.” (32:01-32:43)  • “Prioritize your sleep and life will be a lot, lot better.” (39:28-39:33)    Links www.thesleepconsultant.com www.instagram.com/officialthesleepconsultant https://www.linkedin.com/in/rileyjarvis/ https://www.friedtheburnoutpodcast.com/post/catherine-peters    XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“You can get to the top of a particular mountain and feel success-empty,” explains Shelley Paxton, speaker and author of Soulbattical: A Corporate Rebel’s Guide to Finding Your Best Life. Shelley worked for many years as a marketing executive including a glamorous career as the Chief Marketing Officer of Harley-Davidson. However, while she may have looked extremely successful from the outside, inside she was experiencing full-fledged burnout.  Five and a half years into her sexy motorcycle-riding, black-leather-wearing career, Shelley began to have a recurring nightmare that led her on a journey of meditation and soul-searching. After months of self-exploration, she realized that this dream was telling her that she was completely disconnected from her true self. She had aligned her idea of success with checking boxes on a list that didn’t actually make her feel fulfilled. By leaving her marketing career behind and learning how to slow down and be present, Shelley was able to discover real success and leave her burnout behind.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Shelley Paxton about the meaning of success, asking for help, and connecting with your soul. Hear tips from Shelley on how to slow down and make time for yourself, so you can move from success-empty to success-FULL.   Quotes • “In my quest to be this badass, trying to be all things to all people, all my boundaries fell. I was bending over backwards and people-pleasing, and I realized this has been a pattern in my life.” (05:08-05:21) • “Ultimately this thing called ‘success’ was somebody else’s definition of it. I was ticking all the boxes of traditional success when the majority of those – money and titles and accolades and material things – wasn’t feeding me inside and wasn’t truly connecting with me. You can get to the top of a particular mountain and feel success-empty.” (06:57-07:57) • “You’re not alone. We’re in this together. More of us feel this way than I ever knew five years ago when I walked away from Harley. I truly thought I was alone.” (10:54-11:05) • “If I continue living as I am now, for the next three, five, ten years or more, am I moving toward who I want to become or further away?” (18:15-18:28) • “If you feel like this when you’re 50, you’re gonna have a short, miserable life. You’re gonna be one of those people who slugs it through until retirement and dies on the day after she retires. Or you’re not gonna make it that far. Is this the life you really want to be living? Do you want to feel this way? What I’ve realized is that success is a feeling. It’s not a checklist.” (18:41-19:14) • “What if the most iconic brand I could ever represent is Shelley Paxton?” (19:42-19:48) • “The value of being present is noticing, getting curious. You see the little signs that the universe has been giving you along the way. It sounds cheesy and maybe it is cheesy, but I’ve come to love it…When I’m fully present, I am noticing what’s being given to me at every moment and I am fully connected to myself and the people that I’m with.” (27:15-27:52) • “Boundaries over busyness. Boundaries over burnout…resentment is really a sign of a violated boundary.” (38:39-38:50) • “Success feels like I go to bed tired with a smile on my face. I go to bed tired with the knowledge that I don’t feel empty, I feel full. I feel tired because I left it all on the field today. I showed up for this conversation, for my people, and for myself. That feels so incredible.” (42:16-42:44)   Links https://soulbbatical.com/  https://www.instagram.com/soulbbatical/  https://www.linkedin.com/in/shelley-paxton-759163/    XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you spiritually bypassing your own emotions? It’s one thing when other people force toxic positivity on us, but another thing entirely when we do it to ourselves. Trying to only focus on your own mindset and ignoring the external negative factors impacting you is a form of false positivity.  Burnout requires more than just a change in mindset. Instead, you also need to be honest with yourself about what external factors need to change in order to reduce your stress. You can’t “gratitude” your way out of burnout while doing nothing to change the situation that is causing the burnout in the first place.  Tune into this week’s #straightfromcait episode for a conversation about the negative effects of our own attempts to positive think our way out of burnout. Learn how to begin being more honest with yourself about your needs and take one small step toward changing some of the external factors contributing to your burnout.    Quotes • “When you’re using spiritual ideas or positive thinking to avoid facing your shit, emotional or otherwise, you’re not in the long run doing yourself any favors.” (02:31-02:42)  • “We all know that when other people spread this sort of false positivity or spiritual bypassing on us, it can be really hurtful. For instance, when you’re told that your loved one is ‘in a better place’ just after they’ve died, it is another person’s way of spiritually bypassing your emotions. They are spiritually bypassing your emotions because your emotions are making them uncomfortable…Here’s the kicker. As much as we are bothered by people doing this to us, we do it to ourselves.” (02:56-03:47) • “So often in the burnout world, people tell me that they just need to change their mindsets and then their jobs won’t be so bad. Meanwhile they’re being exploited, bullied, and emotionally abused. Thinking that you can only work on the internal stuff and avoid working on the external stuff is spiritually bypassing at its finest. Thinking that you can gratitude your way out of burnout in a job that is killing you is false positivity. Thinking that you can just really focus on the good parts of your relationship with a narcissist isn’t actually going to make that relationship any better or safer for you.” (03:56-04:35)  • “Burnout recovery requires a level of honesty that a lot of us avoid and will also likely require as many external changes as internal shifts…truth, honesty, candor, frankness. These will help you build a life where positivity is more natural, is actually a part of things in your life without you having to force it, to search for it constantly, and to fake it when you don’t feel like it because somebody else says that you’re supposed to.” (05:59-06:48)   Links  https://facebook.com/groups/friedtheburnoutpodcast   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“Part of love and care is knowing when you need to bring in help. Even if you’re not providing the direct care, by getting appropriate care, adequate care, supervised care, you are providing care,” emphasizes Michelle Melendez, a licensed clinical social worker with over 20 years of experience. Michelle’s caregiving journey began 13 years ago when her mother was diagnosed with Alzheimer’s. At her private practice, she now specializes in supporting clients as they work through burnout and caregiver stress to discover true self-care. In the midst of caring for her mother, Michelle began forgetting to take care of herself. This experience taught her that seeking out help is not a sign of failure, but rather a crucial component of caring for the ones you love. While caregivers often feel a sense of guilt when they delegate some of their responsibilities, failing to do so leaves the door wide open for burnout. By carving out time for self-care and realizing she didn’t have to do everything alone, Michelle was able to break out of her burnout and become an even better caregiver to her mother.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Michelle Melendez about self-care, guilt and caregiving. Hear tips that Michelle has learned through caring for her mother and how she was able to overcome her burnout.    Quotes • “This is a personal decision that you have to make. It’s not about what other people tell you to do, because you’re the one who has to live with this. This is not easy. It’s going to change your life… in every way. You don’t have to do this… You may not be the best candidate for the job, even if you have a good relationship. You don’t have to provide the care. Part of caregiving isn’t always providing the care directly…also care is, I can’t do those things but I’m going to help you get services or someone who can help you.” (11:47-12:37)  • “The idea of ‘well no one could do it as good as me.’..If you keep holding onto that idea that only you could do it right, nobody else can, then that’s just going to lead to your demise.” (25:53-26:15) • “Part of love and care is knowing when you need to bring in help. Even if you’re not providing the direct care, by getting appropriate care, adequate care, supervised care, you are providing care. Many people think, ‘If I’m not completely immersed in it 24/7 then I’m not being a good caregiver.’ No. That’s not even a realistic expectation.” (27:00-27:30) • “I’ve been saying goodbye for 13 years. Mom is here, but not really? So dealing with that is such a complicated experience and one in which again, it’s only over time that you can kind of adapt to it. I think for me, one of the hardest things…my mom was not only my mother, she was also like my best friend…When Alzheimer’s came, I lost all these roles in my mother. I lost mom, I lost my good friend, I lost a mentor…I got to a place in my experience and said to myself, ‘Michelle you didn’t lose your relationship with your mom. It’s just redefined now. It’s different.’ We still have that relationship, but it’s just different now… In terms of grieving that, there is no formula…It hurts…For me accepting that sure, things have changed. But it’s just different now. She still is my mom. She still is my best friend. She still is that person in my life that I look up to the most.” (34:07-36:29) • “Self-care is a safety measure because it gives you the tolerance to deal with those difficult moments.” (44:24-44:35)   Links Michelle's Email: selfcaresolutionsnow@gmail.com  Alzheimer's Association: https://www.alz.org/  National Alliance for Caregiving: https://www.caregiving.org/   XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm

“Part of love and care is knowing when you need to bring in help. Even if you’re not providing the direct care, by getting appropriate care, adequate care, supervised care, you are providing care,” emphasizes Michelle Melendez, a licensed clinical social worker with over 20 years of experience. Michelle’s caregiving journey began 13 years ago when her mother was diagnosed with Alzheimer’s. At her private practice, she now specializes in supporting clients as they work through burnout and caregiver stress to discover true self-care. In the midst of caring for her mother, Michelle began forgetting to take care of herself. This experience taught her that seeking out help is not a sign of failure, but rather a crucial component of caring for the ones you love. While caregivers often feel a sense of guilt when they delegate some of their responsibilities, failing to do so leaves the door wide open for burnout. By carving out time for self-care and realizing she didn’t have to do everything alone, Michelle was able to break out of her burnout and become an even better caregiver to her mother.  Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Michelle Melendez about self-care, guilt and caregiving. Hear tips that Michelle has learned through caring for her mother and how she was able to overcome her burnout.    Quotes • “This is a personal decision that you have to make. It’s not about what other people tell you to do, because you’re the one who has to live with this. This is not easy. It’s going to change your life… in every way. You don’t have to do this… You may not be the best candidate for the job, even if you have a good relationship. You don’t have to provide the care. Part of caregiving isn’t always providing the care directly…also care is, I can’t do those things but I’m going to help you get services or someone who can help you.” (11:47-12:37)  • “The idea of ‘well no one could do it as good as me.’..If you keep holding onto that idea that only you could do it right, nobody else can, then that’s just going to lead to your demise.” (25:53-26:15) • “Part of love and care is knowing when you need to bring in help. Even if you’re not providing the direct care, by getting appropriate care, adequate care, supervised care, you are providing care. Many people think, ‘If I’m not completely immersed in it 24/7 then I’m not being a good caregiver.’ No. That’s not even a realistic expectation.” (27:00-27:30) • “I’ve been saying goodbye for 13 years. Mom is here, but not really? So dealing with that is such a complicated experience and one in which again, it’s only over time that you can kind of adapt to it. I think for me, one of the hardest things…my mom was not only my mother, she was also like my best friend…When Alzheimer’s came, I lost all these roles in my mother. I lost mom, I lost my good friend, I lost a mentor…I got to a place in my experience and said to myself, ‘Michelle you didn’t lose your relationship with your mom. It’s just redefined now. It’s different.’ We still have that relationship, but it’s just different now… In terms of grieving that, there is no formula…It hurts…For me accepting that sure, things have changed. But it’s just different now. She still is my mom. She still is my best friend. She still is that person in my life that I look up to the most.” (34:07-36:29) • “Self-care is a safety measure because it gives you the tolerance to deal with those difficult moments.” (44:24-44:35)   Links Michelle's Email: selfcaresolutionsnow@gmail.com  Alzheimer's Association: https://www.alz.org/  National Alliance for Caregiving: https://www.caregiving.org/   XOXO, C If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you fed up with all of the positivity memes on your Instagram feed? Do your friends tell you that you would feel better if you just changed your outlook on life? If so, you are likely a victim of toxic positivity. While positivity may sound good in theory and in many cases can be helpful, to the burnt-out brain positivity is not likely to fix anything.   Tune into this week’s #straightfromcait episode for a conversation about the damage positivity can have on an already burnt-out brain. Learn validating phrases to use in place of toxic positivity and small ways you can make progress toward getting back on track from your burnout.    Quotes • “Here is the thing. The burnt-out mindset isn’t a negative one. The burnt-out mindset is an issue of the communication between parts of the brain that aren’t functioning as they should. When the danger alarm part of the brain is hyperactive and the reasonable adult part of the brain is napping, positive thoughts just don’t hit the same way. Mindset isn’t just about your thoughts, but about how your brain is functioning and how your neural networks are talking to one another.” (02:09-02:49) • “When you are absolutely in burn out phase, your brain is hyper-focused on letting you know when you are unsafe, because it knows that you’re close to the edge all the time. So, it keeps the danger alarm part of your brain on Code Red all the time.” (03:03-03:22) • “Increasing feelings of safety is paramount in burnout recovery.” (04:01-04:07)  • “Gratitude is incredibly powerful when you’re mostly balanced and your brain is online. But in the burnt out state it barely touches you.” (05:52-06:00) • “Please stop trying to positive think your way out of burnout. And if you’re a friend to the burnt out amongst us, stop trying to use positivity to cheer up the burnt out people in your life. I understand that your intentions are good, but I promise you, it won’t work. And it might actually cause them harm.” (07:01-07:21) • “Burnout is a bitch. I know it can be hard for you to know exactly what you need, but if you have any clarity and there is something I can help with, I’m here.” (08:57-09:05) • “Resentment is a superpower… The more you use resentment well, the better your boundaries will be and the more you’ll be able to refuel and recharge and get yourself back.” (09:46-09:59) • “Positivity can be toxic. Positivity can lead to spiritual bypassing where you’re just ignoring all the things that are wrong in your life because you’re looking for the silver linings all the time. And positive thinking when you’re burnt out, in the burnt out brain it just doesn’t hit those neural networks the same way.” (11:15-11:35)   Links  https://www.amazon.com/Toxic-Positivity-Keeping-World-Obsessed-ebook/dp/B094VCFSZW/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1641994250&sr=8-1   https://psu.summon.serialssolutions.com/#!/search?bookMark=eNpdkUuLFDEUhYM0OD2jG3-ABNyIUGNSqcrDXTM4D2lx065DOnUznbE6afMQ-t-bptUBk0UgfOdw7zmXaBFiAITeUHJNCRMfbaykHUrEC7Skiqmup1wu0JKQvu8I5eICXeb81JCBSfUSXfR8FCMb5BJ92exM-OHqjF1MuOwAr30pM-DNzofH_Amv8FcoplsFMx-zzzg6fJdM8aVOgB9CgfQLQvEx5FdoUVKF1-fnCn2__by5ue_W3-4eblbrzgxElg4o48YyCYQL45QQA2NguBPAe7dl1hFlpkmOaivlyNWWjNaOYJWRzvUDlewKvT_7HlL8WSEXvffZwjybALFmTQUnUvCRqIa--w99ijW1RU4UY4oNhNFGXZ-pRzOD9sHFkoxtd4K9ty1p59v_ahhbmmIgQxN8OAtsijkncPqQ_N6ko6ZEnwrRz4U0-O2fGep2D9M_9G8Dz27mYPQhH61JxdsZsq0ptWRPZpozTXVP2G9UCpVd   https://www.amazon.com/dp/B07XYRXZC9/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1    https://facebook.com/groups/friedtheburnoutpodcast    XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“That was a really, really low point for someone who should’ve known better. I was a hormone expert, and I completely destroyed my hormones,” shares Dr. Brooke Kalanick, licensed naturopathic doctor, author, and host of popular podcast, The Dr. Brooke Show. As someone who suffers from PCOS (polycystic ovary syndrome) herself, Brooke specializes in helping women identify the root cause of their hormone imbalances and get back to feeling better with targeted diet and lifestyle changes. On today’s episode, Brooke discusses her personal burnout story and how it continues to inform her day-to-day life.   Several factors contributed to the height of Brooke’s burnout. On the one hand, she was co-authoring a book about fat loss, which prompted her to enter into a damaging and dysfunctional diet and exercise cycle. Combined with a jarring personal attack in an Amazon review and an untimely injury, Brooke suddenly found herself losing the sense of balance she had worked so hard to build. Today, Brooke explains to listeners how she overcame her burnout and gained a newfound sense of authenticity and self-awareness in the process.   Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Dr. Brooke Kalanick about the impacts of stress, particularly on women’s hormones, and how hormone disturbances can lead to significant health issues in all areas of the body. Hear Dr. Brooke’s story of facing her greatest fear head on and coming out on the other side better for it.    Quotes • “That was a really really low point for someone who should’ve known better. Right? I was a hormone expert and I completely destroyed my hormones.” (06:10-06:16) • “I think with the wellness world, and the sound bytes on social media, and the way functional medicine is talked about, we're always after the root cause. Which in theory is great. But if you’re in a place where you’re burnt out, you’ve gone through all this stuff, time has gone on, you’ve ignored symptoms for a long time. You don’t have one root cause. ” (11:45-12:15)  • “There’s some real value in facing your biggest fear and then having to look at like why on earth was that my biggest fear?” (17:48-17:54) • “For me, I had certain values going into that first experience and they were more recognition, more money, more success, all of these things. I very much have different goals now. Obviously being a mother was something that changed…there was I think a place for me to rein myself in better.” (26:19-26:46) • “I think I learned the hard way that it's better to just share my pain and my experience and hope that less people will think I'm perfect and more people will feel like, ‘Oh, she understands me.’” (27:37-27:47) • “Things are stressful, because you care about them. For better or for worse, whether it's being driven by an insecurity or you actually love your child or your husband or your family, you wouldn't be stressed out if you didn't care. So, I think the first thing to recognize is that it's okay that you're stressed….Now are you going to deal with it?” (29:11-29:30)   Links www.betterbydrbrooke.com  www.instagram.com/betterbydrbrooke  https://www.linkedin.com/in/brookekalanick/  https://betterbydrbrooke.com/5-pillars-opt-in/    https://caitdonovan.com/freebie-values    XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“The most compassionate people are the most boundaried,” says Sarah Vosen, FRIED’s newest burnout coach. As an HSP and an empath, Sarah is deeply tuned into the emotional experiences of the people around her. We are thrilled to welcome her to the FRIED team, where she will be offering coaching sessions alongside Cait. On today’s episode, Sarah and Cait discuss Sarah’s personal burnout story as well as the new perspectives and approach she will bring to our burnout community.   Cait has known Sarah for over twenty years, and Cait’s own mother once described Sarah as “love personified.” However, when Sarah was deep in her burnout, she lost the ability to hold the loving space for her clients that Cait’s mom and so many others had experienced. Sarah tells listeners that she found herself in a constant tired but wired state: she felt low, but she was also running on pure adrenaline. Now, Sarah is working with both a burnout coach and a functional medicine specialist to identify and address the emotional and physical contributors to her burnout. While her burnout story is ongoing, Sarah tells listeners that she is finally beginning to find love again.   Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Sarah Vosen about empathy, burnout recovery and feeling love again. Be sure to listen to the full episode for a short #straightfromcait segment about honoring yourself, even when your burnout recovery may feel sucky. And if you are interested in working with Sarah, book a FREE connection call using the link below!   Quotes • “I feel like my burnout story starts at birth….I have an anxious attachment style, and that has certainly been a filter that has influenced my life and every single decision I’ve ever made.” (02:44-03:21) • “I was receiving treatment – chiropractic, acupuncture, and some massage – and I started noticing that they weren’t working.” (05:25-05:34) • “My biggest issues have been with my gut, which in Chinese medicine is spleen and stomach and all about nurturing and nourishment, whether that’s coming from food or an emotional source….And I have had difficulty receiving my whole life.” (26:46-27:19) • “All of the emotional things have manifested physically, or all the physical things have manifested emotionally, and I see how my physical body shifts as I work and process through the emotional things.” (28:30-28:48) • “Empathy with boundaries equals compassion and is the only way to make being empathetic sustainable.” (43:16-43:25) • “I didn’t know I was a sensitive person. I didn’t know. I thought everybody was like me. Turns out that’s not true. So, in taking the quiz and finding this out…it was so enlightening and so validating.” (48:20-48:40) • “All mammals – animals and humans – have 20% of their species that are highly sensitive, and this is meant to be important and evolutionary for the group.” (49:43-50:00) • “If you allow it, your burnout recovery journey could be the most interesting, introspective journey you take in your entire life. Burnout recovery is an absolute chance to know yourself intimately, to rebuild trust in your ability to communicate between your mind and your body and to figure out how you can show up on a day-to-day basis that honors who you are, what you came here for and what kind of energy you have to do all of that today.” (1:00:46-1:01:15 | Cait)   Links https://www.sarahpeutics.org/about-us#vosen https://www.instagram.com/sarah.vosen/ https://www.linkedin.com/in/sarahvosenlac/ QUIZ - Which Burnout Coach is Best For You? https://www.tryinteract.com/share/quiz/61d4455460a67b0018a4c902 https://hsperson.com   Schedule a free connect call with Sarah here: https://caitdonovan.as.me/sarah    XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices

“That fear of burning out again – of course it’s driving me because I don’t want other moms to feel this way,” says Dr. Jacqueline Kerr, Behavioral Scientist. “But the reality is, we are going to experience this, and it’s about how we grow.” Jacqueline realized she was burning out when she started routinely crying on both her way to work and on her way home. At her lowest point, she experienced suicidal ideation, panic attacks, high cortisol levels, and loss of purpose. However, while Jacqueline still falls into the patterns of burnout at times, she tells listeners that she now knows the warning signs and possesses the arsenal of tools she needs to pull herself up more effectively.    At the time of her peak burnout, Jacqueline was a professor at a school of medicine, supporting a group of over 40 staff and students, doing her own research, teaching, mentoring and heavily involved in community support. On top of her work responsibilities, she was also a wife and mom. Jacqueline tells listeners that she started feeling inadequate both at home and at work; she simply couldn’t balance between supporting all of the people in her life and maintaining her personal health. Now, Jacqueline specializes in helping women and organizations understand the multi-level solutions to working mom burnout.   Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Dr. Jacqueline Kerr about the systems that keep you stuck. Learn more about Jacqueline’s emotional burnout story, the importance of implementation intentions and accountability partners, and why change is a ripple process.    Quotes • “I realized I was burning out when I literally would be going to work and crying on the way to work and coming home and crying on the way home because both places were making me feel so inadequate.” (03:52-04:11)  • “That fear of burning out again – of course it’s driving me because I don’t want other moms to feel this thing. I’m so afraid that anyone feels pain or suffering. But the reality is, we are going to experience this and it’s about how we grow.” (13:15-13:35) • “An idea from behavior science is called implementation intentions. Unless you actually sit down and say, ‘What am I going to do? When am I going to do it? Where am I going to do it?’ then you don’t really have a plan.” (17:14-17:28) • “There are definitely things you can do to help yourself [through burnout]. I think your mindset is so important, having a growth and curious open mindset, valuing yourself, trying to help yourself with some of your limiting self-beliefs. I think there’s so much you can do to think about your own outlook.” (28:50-29:08) • “The social norms around [mothering] just become exhausting because you feel like whatever you do, it’s never good enough. That social expectation, the research has shown, can really affect burnout as well.” (33:56-33:14) • “I totally understand when you’re exhausted, and you’re the victim of this system, you don’t necessarily want to be doing anything extra. But actually, that sense of fulfillment that you can get belonging to a group of people who have a purpose is part of your recovery….These social situations where you’re working as a group towards a positive goal that you care about can be so helpful for that process.” (46:43-47:21)   Links www.DrJacquelineKerr.com  https://www.linkedin.com/in/dr-jacqueline-kerr-a62581173/   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by HiveCast.fm Learn more about your ad choices. Visit megaphone.fm/adchoices