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Need to get started on your burnout recovery? Download the Core Values Worksheet today!
âThe home is a container for our sensory inputs, and the inputs to our sense organs affect us tremendously,â says Dr. Jaime Rabin, doctor of acupuncture, certified feng shui practitioner and executive leader of Deepak Chopraâs Global Awareness brand. She joins the FRIED podcast today to tell us what we can do to make our living spaces soothing, sanctuaries that infuse us with energy, promote well-being, improve our state of mind and help to form long term behavioral changes. As we discussed in the last episode, emotional detritus buildup blocks energy from flowing freely in the body, and itâs the same with physical clutter in the house. On todayâs episode dedicated to burnout and feng shui, Dr. Jaime reveals some of the surprising aspects of your environment that may be causing that energy to leak, as well as her âgreen flagsâ and âred flagsâ when assessing someoneâs home.
Feng shui starts at the front doorâand thatâs exactly where you should leave your self-judgment. The process of optimizing your home is highly personal, and while evaluating your surroundings and your needs requires honesty, this should be a positive experience. Learn how to create engaging visual cues that make sense for you, even if itâs just a pretty box for your doom pile.
Are your plants and pets working for your home? Join Dr. Jaime to learn more about symbology, the psychology of color, and incorporating the five elements of nature into your home.
Quotes
âThere are two things: thereâs the removal of that which is irritating you and adding to your stress and overwhelmâthe decluttering, the switching things out, fixing, the mending all of that. And then thereâs also the intentional. âOK, now, how do I bring in the things that, like you said, the sunshine yellow or whatever it may be for each person. And it doesnât have to be a complete overhaul.â (10:30 | Dr. Jaime Rabin) âYou start letting go of things. And the more the process of letting go then it opens up portals for people, because now theyâve created space for new possibility.â (12:46 | Dr. Jaime Rabin)âSomething you can do is start to ask yourself, âWhere in my home have I accumulated things and what is that saying about where I am right now?ââ (13:59 | Dr. Jaime Rabin)âNever feel shame about the things that you need help and support with, and then find the personalized solution for them.â (22:28 | Dr. Jaime Rabin)âThe front door specifically is considered the mouth of chi in the home. It is where the fresh energy enters the home, itâs where you welcome your friends and your family, and so the ease with which you enter your home is something extremely important.â (24:51 | Dr. Jaime Rabin)âIâm noticing vibe, Iâm noticing flow and then Iâm noticing opportunities for intentional design. Iâd say those are the real three things that Iâm noticing.â (42:22 | Dr. Jaime Rabin)Links
Connect with Dr. Jaime Rabin:
lluministaliving.com
https://www.instagram.com/drjaimerabin/
https://www.linkedin.com/in/jaimerabin/
https://www.illuministaliving.com/feng-shui-personality-quiz
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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Need to get started on your burnout recovery? Download the Core Values Worksheet today!
âWhen Iâm stressed, I trip more, I bang into things more, I stub my toe moreâso thereâs definitely something going on here,â Cait shares, highlighting the curious link between burnout and clumsiness. In this latest "Fried Guide" episode, Sarah Vosen joins Cait to delve deeper into why burnout can make us more accident-prone and even lead to injuries. They discuss how stress can cause physical reactions like tensed neck muscles and narrowed peripheral vision, making us clumsier.
According to Chinese medicine, unprocessed emotions can accumulate in the liver, decaying and poisoning our system. This toxic buildup, combined with neglecting our basic needs like rest and proper nutrition, leads to a depletion so severe that our bodies can't even benefit from healthy inputs. Sarah explains how ignoring our spiritual needs contributes to this misalignment, exacerbating our stress and physical discoordination.
So, whatâs the solution? Identifying a personal outletâwhether itâs exercise, journaling, or engaging in meaningful conversationsâand approaching these activities with mindfulness and intention. Cait and Sarah share how they navigate their own emotional landscapes and manage their stress cycles, offering insights into finding balance in our complicated lives.
Quotes
âWhen youâre in the flow of life, and youâre aligned and in balance with yourself, youâre in this flow with everything around you, and therefore, thereâs no clumsiness. Youâre on it; youâre in your center. Your energy is very intentional. Your thoughts are clear and everything goes smoothly, as you wish.â (3:45 | Sarah Vosen) âChronic stress mode, when weâre not processing our emotions or processing life, it gets stored in our tissues and our physical body gets solid, hard, tense, and then everythingâs not flexible. Weâre meant to be flexible, weâre meant to be like a tree that bends in the wind, but when all that stuff builds up and youâre just hanging on tight and youâre tense, not only are you not seeing with your eyes but your body canât, really itâs just not flowing.â (8:07 | Sarah Vosen) âThe same way that we have overactive emotions when weâre burnt out, we know weâre responding ridiculously but we canât help ourselves, this is the same when we injure ourselves and have a pain response. Itâs above and beyond and not appropriate to the thing that happened.â (9:59 | Caitlin Donovan)âWhen youâre burnt out your body is under-resourced. So, it doesnât have the tools or the resources that it needs to deal with the injuries that arenât life-threatening, which is why it usually takes someone getting really sick, or really hurt, or really ending up in the hospital to start responding.â (32:19 | Caitlin Donovan)Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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Fehlende Folgen?
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Need to get started on your burnout recovery? Download the Core Values Worksheet today!
âAre you an introvert or just into hurt?â asks Jahmaal Marshall, certified counselor and founder of Listen Then Speak LLC and the podcast of the same name. Many of us develop behavior and personae, he explains, around a need to protect ourselves from rejection, and we carry these into our personal and professional adult lives. Growing up with a severely addicted father, Jahmaal became as he calls it, âthe classic chameleon,â overachieving in school and later at work, fulfilling everyoneâs needs in an effort not to cause problems. Today on FRIED, he and Cait talk about the connection between childhood trauma and burnout, the resentment that can build up in us when we feel like we are giving with no reciprocation and the resentment we can experience from others when we set boundaries for ourselves.
When we give with the expectation of receiving in return, we may think weâre being generous when actually we are assuming othersâ needs, or acting from our own neediness. We can also close ourselves off to the many unexpected ways in which people can show their gratitude.
Join todayâs discussion to find out what happened when Jahmaal drew a line in the sand at work, and the important lesson he learned.
Quotes
âI just wanted someone to say, âYouâve done well.â Not that my mom didnât do those things, but itâs something about when a dad speaks into his sonâs life and calls the man out of him. I didnât have that as a little boy. So, I went through most of my professional life basically searching for that.â (5:09 | Jahmaal Marshall)âMy excellence, my quote-unquote high performance, was just a trauma response of a fear of rejection. I did not want to be rejected. So, itâs not that I didnât know how to say no, I refused. Letâs key in on that word: I refused to say no, because I wanted to protect myself.â (8:09 | Jahmaal Marshall) âThat expectation we have and that desire to give and receive, weâve even been taught thatâIâm a Christianâ weâve been taught that in faith-based spaces, if you give youâll receive. Thatâs not always the case. It actually already puts you in the place of a false motive of life is like a genie in a bottle that I can just rub. And if I rub it like this, somethingâs going to pop out, and this is going to be my return on the investment I made.â (17:10 | Jahmaal Marshall)âAre you an introvert or are you just into hurt? Do you have hurt and pain that is not processed that is causing you to turtle your way through life to play it safe. There are people who are actually introverts, but you have a lot of people who are extroverts masquerading as an introvert to protect themselves from pain that has not been processed.â (29:02 | Jahmaal Marshall)Links
Connect with Jahmaal Marshall:
https://listenthenspeak.com/
https://mindsetmastermethod.com
https://www.linkedin.com/in/jahmaalmarshall/
https://topmate.io/jahmaal_marshall
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âI donât want to convince you that whenever we finish working, you should be dancing, pirouetting on clouds in ballet slippers,â host Caitlin Donovan explains on this solo episode of FRIED, where she talks about managing expectations from burnout recovery work, particularly the program FRIED offers lead by her partner Sarah Vosen. In a space that, largely for marketing purposes, will promise that youâll come out the other side of recovery feeling nothing but joy forever after, Cait offers some refreshing transparency about what she offers, why she specifically only offers short-term help, and the seemingly simple outcomes that will completely change your quality of life.
Health, peace, productivity, improved communicationâthese are all huge things made all the more sweet for having recovered from burnout. Yet, recovery doesnât mean a life free from problems. Cait explains her reasoning behind only offering short-term coaching and why Sarah stopped offering coaching packages.
There is no one, perfect way to be coached or to find your way out of burnout. The best first step is to get clear about your goals and the results you yourself want to achieve.
Quotes
âI canât promise you that weâre going to go from burned out to blissed out. I canât promise you that youâre going to go from burned out to fired up. I canât promise you that youâre going to go from burned out to completely joyful and fulfilled. I donât even think thatâs what weâre aiming for.â (2:10 | Caitlin Donovan)âThis initial three-month kick is just to get you out of the muck.â (3:58 | Caitlin Donovan)âGetting clarity around those goals and what those results should be for you is more important than my telling you youâre going to have fulfillment and be joyful and have bliss.â (6:47 | Caitlin Donovan)âWeâre not painting this magical picture of where youâre going to be. I want to share that with you because I want you to know how weâre thinking about it behind the scenes, how weâre thinking about you behind the scenes, and how we want to show up for you as honestly as we canâI mean, this is pretty honestâin a space that often feels a little disingenuous.â (8:06 | Caitlin Donovan) âCoaching, therapy, healingâitâs not magical. Itâs messy. It definitely leads to a better lifeâthereâs no way I would want the life I had back then compared to the life I have now. But am I skating through life without problems? No. Do I never feel resentment? Jesusâhell, no. Iâm still human. Youâre still going to be human after going through this process.â (8:56 | Caitlin Donovan)Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âHow are we not supposed to burn out? Thatâs what our culture wants us to do: produce, make and do until we canât anymore,â says Dr. Erin Hinson who, with Dr. Kristen Donnelly, joins the FRIED podcast to discuss the origins of burnout culture in the United States. Early religious tenets have formed our attitude toward hard work and individualism, those tenets evolved into modern-day capitalism and the resulting false and damaging beliefs remain hard-baked into the American identity. Drawing from their bestselling book âThe Culture of Burnout,â theyâll discuss the dangers of equating hard work with morality, basing oneâs self worth on what they are able to produce and the myth of the lone conquering hero.
While no one is immune from this type of social conditioning, female-identified and non-binary people tend to be targeted the most by this propaganda. Dr. Erin discusses caregiver burnout, the gender roles we perpetuate that we arenât even aware of. Dr. Kristen points out the hypocrisy of American culture demanding we be individualistic while also telling us not to trust ourselves and the emotional bonds that are formed when we ask for help.
We are not beholden to the stories our culture creates for us. With the tiny changes we make with each new day, we have the chance to write our own.
Quotes
âThere are shades of this in other cultures all over the world, we are never going to say that America is the only culture that has burnout ever because thatâs a lie that someone would use to sell more books and thatâs not who we are. But what we will say is thereâs a specific flavor of it here thatâs so tied to the wellness industrial complex and the process of making money for other people that we need to call that out.â (10:25 | Dr. Kristen Donnelly) âHow are we not supposed to burn out? We are supposed to burn out because thatâs what the culture wants us to do. It wants us to produce until we canât anymore. It wants us to make, it wants us to do, until we canât anymore.â (12:12 | Dr. Erin Hinson) âAmerica just thinks the myth of the individual hardworking hero is the archetype we should all live up to, and not only is it a lie, but it kills a lot of us every year.â (14:03 | Dr. Kristen Donnelly) âWe are all just figuring it out as we go along and we can ask for help. We have to, because none of us know what weâre doing.â (38:04 | Dr. Kristen Donnelly)âI should figure it out, because I can. I should do it by myself because I donât want to be a bother. Thatâs my thing. I donât want to bother anybody. Everybody else is stressed out; everybody else is busy. I donât want to be stressful, I donât want to be a bother. I didnât realize how deeply ingrained that was until we wrote this book.â (44:33 | Dr. Erin Hinson)Links
Connect with Dr. Kristen Donnelly & Dr. Erin Hinson:
https://www.abbey-research.com
http://www.instagram.com/abbeyresearch
https://www.linkedin.com/in/kristendonnellyphd
https://www.linkedin.com/in/erinhinsonphd
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âYouâre going to have to surrender and have patience and be ready and willing to be annoyed.â On todayâs episode of FRIED, Sarah Vosen and Cait review some of the common reasons why your burnout recovery may not be working, or not working as fast as youâd like. First offâyou may be overdoing it, which is the exact kind of perfectionistic approach that burned you out in the first place. You have to be open to doing things differently and going at a slower pace than you may be used to. If youâre expecting to make progress using the usual self-care tricks on Instagram and TikTok, youâre in for disappointment. Instead, Cait and Sarah will share with you what will actually get you back on track to the other side of burnout.
Burnout recovery is a convalescent period. Your environmentâphysical, home, work, family, and relationshipsâ can make or break your process. Sarah and Cait will explain how to put yourself first, why treating yourself in the smallest ways makes a world of difference, and why you shouldnât do this alone. Sarah will share the physiological change that she describes as âmiraculousâ and that sped up her recovery journey overnight, and reveal the emotional state that has recently been determined to be worse for your health than smoking.
You have to believe there is another, better life waiting for you once you recover from burnout. Join Cait and Sarah as they help you remove the obstacles that may be blocking your path.
Quotes
âThe recovery mode is a healing process. Thereâs a lot of repair that needs to occur to your body, mind, and spirit in the very beginning. You have to basically convalesce. Thatâs a tough one to go from running on adrenaline to convalescing. So itâs going to feel like shit, and itâs going to be awkward, and youâre not going to like it and you might not be able to do it at first.â (7:14 | Sarah Vosen and Cait Donovan) âItâs too big of a jump. You go from not having yourself in the equation of your life to trying to be Number 1 in your life? Itâs too much change at one time. Thereâs too much guilt involved in that, thereâs too much fear of disappointing all those people youâve been trying to help for all those years. Youâre worried theyâre all going to turn on you and so thereâs all this negative reinforcement in your mind about giving yourself what you need.â (9:58 | Sarah Vosen)âSmall environmental changes, you might not think they matter that much, but they are critical.â (20:56 | Cait Donovan)âWe talked about âother care.â Sometimes you have to outsource some of thisâand not just coaching and therapyâthe physical care of your body has to be outsourced to someone.â (28:31 | Cait Donovan)âLoneliness increases your risk of mortality by 40 percent. I could not believe that statistic when I heard it. Loneliness is now considered more detrimental than smoking.â (31:28 | Sarah Vosen) âRecovery requires taking off the blinders or having someone support you who doesnât have blinders on who says, âOh, no. Thereâs a world of possibility for you. Let me offer you an exit pathway from this life with blinders on to one that actually works for you.ââ (36:02 | Sarah Vosen)Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âIâm in recovery from recovery,â explains Colleen Kachmann, Certified Master Life and Recovery Coach who joins the podcast to share her story of dealing with alcohol and burnout, and give new insight into the current understanding of and attitude toward addiction. For years, while playing the role of perfect mother, wife, career woman and volunteer, Colleen was also a self-described heavy day drinker. After joining Alcoholics Anonymous she found herself âindoctrinatedâ into believing that she was powerless over alcohol. An incident at a family dinner led to the realization that actually, we are all in control of ourselves and our lives. Through self-directed neuroplasticity and nervous system regulation, we can change the stories we tell ourselves about ourselves. She has since founded âRecover with Colleenâ where she teaches women who are âlost in the weedsâ with alcohol to pursue mental health, happiness and a connection with their power and purpose rather than sobriety.
On todayâs episode of FRIED, sheâll describe what she calls âemotional sobriety.â Sheâll explain how to develop a growth mindset, break out of victim mentality and learn to stop leading with âI canât.â Sheâll reveal what weâre really afraid of when we start to think of the worst-case scenario in the face of making change and what happens when we deal with âwhat isâ instead of âwhat if.â
Itâs not about the alcohol, Colleen explains. Join todayâs discussion to take the first step toward standing in your power.
Quotes
âI raised my children, I taught hot yoga, I taught aerobics, I was a health coach, I was all the thingsâI volunteered, I worked, I was a good ex-wife and a good new wife and all the things to all the people. So, you can see burnout coming there because I was very perfectionistic about my life. And I had this idea that I was getting away with my drinking.â (4:36 | Colleen Kachmann) âI became a perfect sober person. I was still playing the alcohol game. My life revolved around the topic of alcohol, but I had to switch teams. Now Iâm team sober.â (7:09 | Colleen Kachmann)âI believe that when we realize that everything we do is actually a choice, now we can choose from a place of power.â (16:57 | Colleen Kachmann) âWe donât have to make our kids [lives] better. I think the truth underneath that story is weâve lost ourselves in our kids, itâs been easier to just do the things for everybody else because we can hold our breath longer, and, âOh, look, hereâs a bottle of wine. So, Iâll just exchange my needs for some drink tickets, and shut the hell up. I can do that, just give me another drink.ââ (28:08 | Colleen Kachmann)âWe think weâre scared of having to live in an apartment after we get the divorce from the big house, or that we canât do things. But actually youâre afraid of the story youâre going to tell yourself, that youâre starting over, that you failed, that you just lost your whole life or everything was meaningless behind you and youâve wasted your time. Itâs those stories that weâre afraid of.â (31:08 | Colleen Kachmann)Links
Connect with Colleen Kachmann:
https://recoverwithcolleen.com/
https://www.instagram.com/recoverwithcolleen/
https://www.linkedin.com/in/colleenkachmann/ https://recoverwithcolleen.com/accelerated-recovery-masterclass/6
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âWhy is it that two people can be in the same exact environment, at the same job, and one person burns out and another person doesnât?â And not only does that other person not burn out, they thrive?â Well, as it turns out, just like everyone needs a certain amount of sun protection factor (SPF) to protect them from the harmful effects of the sun, so does everyone have their own BPFâburnout protection factor. On todayâs solo episode of FRIED, Cait explains how we can build up our own BPFs within the six burnout factorsâ Work, Self, Health, Family, Overall Culture and Environment.
For example, a BPF in the category of work would be feeling like you are well-sourced and well-supported. Sheâll share why being in nature, having a regular sleep schedule, and fixing those little things around the house that you put off all do wonders for building up your protection factors. Sheâll also explain the importance of sincere communication between family members and why what we think are our protection factors are very often our risk factors.
By building your protection factor against burnout, you will find you have more to offer the world. By lifting yourself up, you also lift up those around you, and, ultimately, your community.
Quotes
âWhy is it that two people can be in the same exact environment, at the same job, and one person burns out and another person doesnât? And not only does that other person not burn out, they thrive.â (2:09 | Caitlin Donovan) âFor some reason, those of us who need more burnout protection factors, seem to think we donât need any protection from anything ever at all and we can do everything ourselves and if weâre just perfect then weâll be fine. We think that perfectionism and people-pleasing are our burnout protection factors, but in fact, they are burnout risk factors. They create more vulnerability for us.â (6:02 | Caitlin Donovan) âThere is zero judgment involved in this. Itâs the same as SPF: some people need 4, some people need 50. Itâs just your build. Itâs fine.â (7:49 | Caitlin Donovan)âDuring those times when you are sacrificing for something or putting up with something that you are not willing to change, you need to up your BPFs to balance it out.â (17:55 | Caitlin Donovan)Links
https://www.friedtheburnoutpodcast.com/post/julie-menanno-secure-love-attachment-needs-burnout-and-your-relationships-with-everything
https://www.friedtheburnoutpodcast.com/post/straightfromcait-burnout-risk-factors-a-holistic-view
https://www.friedtheburnoutpodcast.com/post/straightfromcait-start-your-burnout-recovery-by-taking-the-good-plate
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âHow you take command of the narrative is whatâs going to see you through when you begin to determine what parts, if any, of the story you want to tell.â John Neral, executive and career transition coach, and host of the Mid-Career GPS podcast, joins FRIED to discuss how best to address gaps that burnout leaves in your resume when interviewing with a potential new employer. The first step is removing any shame and recognizing your own power in the processâyou are evaluating the company just as much as theyâre evaluating you. Using the Four FsâFit, Function, Finance, ForwardâJohn advises the questions to ask to determine your values and whether they match the companyâs, how to negotiate your best compensation package, and why you should be thinking two steps ahead.
Heâll tell you when to take the conversation deeper and as well as how to avoid wasting both partiesâ time. How do those with rejection sensitivity dysmorphia, or those who are still recovering from burnout create the best outcome for both the short term and the long term? Listen as John tells a story about the rude comment one HR executive made that determined his decision of whether to work with the company and his very New Jersey response in return.
Quotes
âWe grew up thinking, âOh, my gosh. Theyâre going to bless me with an interview. I have to be good and I canât offend them and I canâtâwe donât want to offend anywayâbut I canât upset them and if I ask this question, what are they going to think?â Some of the best compliments, Cait, when I was interviewing for jobs, that I ever got, were when somebody on the interview panel would look at someone and say, âI feel like Iâm the one being interviewed,â and I would say, âWell, you are.ââ (8:17 | John Neral) âOftentimes we think, âOh, gosh. Now, weâre going to talk about money.â Now battle lines are drawn, itâs them versus us âno, itâs not. Round the edges off. Itâs a conversation. âThis is what I want. Can we make this up here? What about this?â If anything, itâs an opportunity for you to get really curious, to know what you want but get really curious because how the company negotiates with you at that point is also going to tell you a lot about their culture.â (27:59 | John Neral)âOftentimes, job seekers will look at going for a job as an immediate solution or quick fix of getting them out of a situation theyâve been in. âI work for a toxic employer. I havenât had a job, I just have to accept something and move on.â When people arenât thinking forward about forward, what happens is this decision becomes very isolative. âIâve checked the box, so now what?ââ (32:06 | John Neral)âCareer gaps and break are not as stigmatized or biased as what they were pre-pandemic.â(39:56 | John Neral)âThis is what I needed, this is what I did, hereâs what I learned, hereâs what I gained, hereâs why this is of value to you. Take that gap and turn it back to, âHereâs why Iâm a better leader, a better employer, hereâs what it is that Iâve done.â (43:00 | John Neral)Links
Connect with John Neral:
Website: https://johnneral.com
Instagram: https://instagram.com/johnneralcoaching
LinkedIn: https://www.linkedin.com/in/johnneral/
Checklist: https://www.johnneral.com/signup
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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On a recent trip to Thailand, Sarah experienced jet lag that was comparable only to the exhaustion she experienced while deep in the midst of burnout. She highlights that while jet lag might need just a few days of rest to overcome, recovering from burnoutâa state of deep energy depletionârequires more time and patience. Sarah offers practical advice that could potentially reduce the recovery time from burnout by up to 80%, emphasizing the importance of setting realistic expectations and how this approach also helps in alleviating fear and uncertainty.
Throughout the episode, Sarah explores the principles of Chinese medicine, focusing on the most energizing foods and their preparation to maximize energy recovery. She delves into the Chinese concept of having two internal "batteries" and their locations, ways to enhance the quality of your blood and chi (vital energy), and explains why the heart is considered the central element of one's being.
Additionally, Sarah talks about the significance of self-reflection on energy use, the benefits of maintaining a resentment journal, and the crucial step of releasing guilt associated with reaching a state of burnout. She encourages listeners to embrace self-compassion and recognize the potential for improvement, marking the beginning of a journey towards better energy management and self-care.
Quotes
âUnfortunately, burnout exhaustion is not the kind of exhaustion that a few nights of good sleep or a vacation will make better.â (2:18 | Sarah Vosen)âThe Chinese call the heart âthe emperorâ because they see it as the organ in charge, not the brain.â (7:54 | Sarah Vosen)âStop for a second and recognize all the times youâve spent more energy than you woke up with, thanks to caffeine or sheer willpower to keep pushing and going and doing. And then realize that every time you did that and went to bed beyond exhausted, that you actually dug that hole of depletion deeper. Ugh, I know.â (10:53 | Sarah Vosen) âOnce I got into the habit of pushing the things that werenât priority from my schedule, I started to see how those things werenât priority at all. A lot of them werenât even necessary for me to do, and a lot of them I never did again.â (11:56 | Sarah Vosen) âStop and give yourself a hug and acknowledge how much this sucks. And please, borrow my trust that itâs temporary and tell yourself that you will get better, slowly but surely.â (14:41 | Sarah Vosen)Links
The Resentment Journal: https://www.caitdonovan.com/resentment-journal
Sleep episode with Cait and Sarah: https://podcasts.apple.com/us/podcast/sfc-s-burnout-and-sleep-a-chinese-medicine-perspective/id1469939920?i=1000641567682
Scheduling acupuncture with Sarah near Minneapolis, MN: https://acusimple.com/access/7008/#/appointments/8888/list/42506/2024-03-14/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âInsecure attachmentâperiodâwhatever category youâre in, is 100 percent nurture. One hundred percent. Itâs a relationally driven disorder.â Dr. Julie Menanno, author of âThe Secure Relationship,â joins the FRIED podcast to talk about relationships and attachment theory. For many of us, our parents or caretakers, failed to meet our needs. To control the resulting anxiety, we form insecure attachment, the variety of which Dr. Julie further explains here. These childhood attachment styles then take a toll on our current relationships as we continue to struggle to get our needs metâor even to understand our needs in the first placeâengage in non-nourishing coping strategies, and give of ourselves in a way that leaves us depleted rather than replenished.
To be understood is one of our most deep-seated needs. Some of us think we are practicing empathy when actually we have just learned to be hyper-vigilant of others emotions, in order to form our reaction ahead of time. When we make decisions for ourselves and others based on our assumptions of how they feel, we further dysregulate the relationship. Dr. Julie explains a two-fold process for breaking this cycle.
On this episode of FRIED, Dr. Julie will share how to create space for pause and why resentment and anger are useful while blame is not.
Quotes
âThe first bit of grace I want you to give yourself today is, if you are a parent or a caregiver and you can be present and secure and balanced 50 percent of the time, you are killing it.â (8:17 | Caitlin Donovan)âIt leaves [you] not knowing how to help yourself, never learning how to help yourself in those places. And [when] we donât know how to help ourselves, weâre going to go into all sorts of ways, junk food ways, to help ourselves that really donât help us get [our needs met]. Like I said, junk food meaning, yeah, youâre getting the food, but youâre not getting the nourishment. Youâre overfed, undernourished.â (11:00 | Julie Menanno) âEverybodyâs going around trying to feel safe, trying to not feel alone, trying to not feel rejected, and thatâs the vehicle to feeling accepted is understanding, and validation and acceptance. Iâm breaking them apart, but theyâre all the same glob. Itâs de-shaming.â (22:26 | Julie Menanno) âEmpathy comes from a regulated place. A balance of head and heart. Empathy does not come from dysregulation and it does not come from emotional cutoff.â (25:29 | Julie Menanno) âNo matter what, this work is about a gift to yourself. Itâs about you being your best self for you. And itâs hard because we associate self-work and all these ways of showing up as our best self in the relationship with giving to another in this exhausting way.â (39:24 | Julie Menanno)Links
Connect with Julie Menanno:
Website: https://thesecurerelationship.com
Instagram: https://instagram.com/thesecurerelationship
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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Hey, FRIED fam! On todayâs episode of The Burnout Podcast, Cait is answering written questions from bosses and leaders, asking how to deal with burnout while balancing all of the other concerns of their company and employees. How can you maintain a healthy workplace culture while recovering from burnout? How do you deal with employees who punch up out of frustration? What if restructuring the business to promote a healthier workplace results in layoffs?
First, Cait makes the distinction between what is and is not a leaderâs responsibility. It is their responsibility to implement, enforce and model a healthy and productive workplace culture. It is not their job however, to fix it individually. Hiring an outside party is essential regardless of cost. She reveals one of the biggest drivers of employee burnout, its actual physical effects, and the point at which leaders may just need to get over themselves.
As a boss, youâll learn #straightfromcait how to positively influence company culture so that everyone wins.
Quotes
âWe have to understand that if your workplace culture was healthy, itâs more likely that you wouldnât have ended up here.â (1:39 | Caitlin Donovan)âYou donât do it alone. You get support. This is something you have to invest in. It might not have been in your budget. And guess what? You have to do it anyway.â (4:21 | Caitlin Donovan) âIf you are someone who typically burns out, and youâre a people pleaser and a perfectionist, as a business owner, youâve likely hired other people who are people pleasers and perfectionists. So, you might have employees who are holding on just to help you out and really theyâve wanted to go for two years.â (5:08 | Caitlin Donovan) âIâm not actually sure that we can challenge the assumption that the burden of setting and resetting the culture rests in the leader, because it does. Leaders have to be the drivers of change and employees can contribute to that but not before the leader sets the tone and the direction. That is literally the job.â (12:25 | Caitlin Donovan) âOne of the things during burnoutâand this is fascinatingâis you lose some of your peripheral vision, actually, physically, lose peripheral vision. This kind of also works in a brain way. You also canât see solutions that are not right in front of you. So, when youâre burnt out you kind of tunnel vision yourself and itâs really hard for you to see the bigger picture and how everything is interacting.â (14:45 | Caitlin Donovan)Links
https://www.friedtheburnoutpodcast.com/post/karina-schneider-how-to-prepare-for-your-return-to-work-after-burnout-or-mental-health-leave
https://www.friedtheburnoutpodcast.com/post/straightfromcait-what-can-companies-do-to-reduce-burnout-risk
https://www.friedtheburnoutpodcast.com/post/straightfromcait-how-companies-can-use-burnout-to-heal-culture-issues
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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âShame is driving the bus of our lives,â says life coach, keynote speaker, author and âhell-raiserâ Andrea Owen, who joins the FRIED podcast. In this episode, Andrea shares a four-step process toward building shame resilience, which she learned while studying under author and professor Brene Brown. Many of the behaviors that we engage inâperfectionism, people pleasing, controlâ are what Brene Brown calls âthe armorâ. These tactics are means of avoiding shame.
One initial helpful step to building resilience is to become aware of how our shame manifests. Another major step toward building shame resilience is reaching out to others whom you can trust and who have earned the right to hear your story.
Andrea and Cait have advice for those who feel they have no one to whom they can reach out. For those who have always been the âshower-upperâ in the relationship, they get into the specifics of how to set the groundwork to allow people to show up for you.
There is no escaping the feeling of shame. It is a human emotion, like joy or sadness. We all experience it and pretty regularly. Instead, we can build resilience to it, and talking about it, as we are on this episode of FRIED, is also a major part of building that resilience.
Quotes
âShame likes to hide. Shame is a solo-preneur It likes to be behind the scenes. Itâs like a ghostwriter, almost. It doesnât like to be named.â (12:04 | Caitlin Donovan and Andrea Owen)âLargely, shame is an unconscious feeling and experience that we have because when it is that way, itâs able to do its job better. Its job is to keep us small; its job is to keep us from connecting with other humans; its job is to keep us in line.â (20:23 | Andrea Owen)âThat was sort of the eye-opener for me in my training of, âOh, all of these behaviors that the women in my audience engage withâme, too, by the wayâ weâre doing that in an effort to avoid shame. Therefore, shame is driving the bus of our lives.â (22:53 | Andrea Owen)âGet very, very familiar, get in bed with those [physical] symptoms so you know when it is happening. One of the goals is that you know when youâre in it, you can become resilient to it.â (31:24 | Andrea Owen)âLike we can talk about joy, like we can talk about gratitude, shame is just another human emotion and experience.â (45:37 | Andrea Owen)Links
https://www.friedtheburnoutpodcast.com/post/dr-kristin-neff-self-compassion-being-human-and-living-with-an-open-heart
Connect with Andrea Owen:
Website: https://andreaowen.com/
Instagram: https://www.instagram.com/heyandreaowen/
LinkedIn: https://www.linkedin.com/in/heyandreaowen/
Book: https://andreaowen.com/free
Connect with Cait:
https://friedtheburnoutpodcast.com
https://caitdonovan.com
Book an Initial Session with Cait: bit.ly/callcait
Book a free 1:1 call with Sarah: bit.ly/callsarahv
Get info on FRIED's group program for burnout recovery: https://caitdonovan.com/unfried
Podcast production and show notes provided by HiveCast.fm
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Dr. James Gordon, Harvard educated psychiatrist, founder and CEO of the Center for Mind Body Medicine, is recognized throughout the world for his use of self-awareness, self-care and group support to heal population-wide psychological trauma. He joins us on this episode of FRIED to discuss techniques featured in his new book âTransforming Trauma: The Path to Hope and Healing.â He begins by dispelling two prominent myths. Trauma is not relegated only to those who have extreme experiences. We all have dealt with or will deal with trauma sooner or later. Divorce, death of loved ones, facing immortality, major career setbacks or disappointments, all have traumatic impacts. Whatâs more, contrary to popular belief, we are not doomed to carry our trauma with us for the rest of our lives. We can not only heal ourselves but in doing so come through the other side as better human beingsâwiser, kinder and more thoughtful.
One highly effective component of Dr. Gordonâs recovery program as described in âTransforming Traumaâ is the method of shaking. For those stuck in a freeze response, shaking our bodies, often to music, brings us back into the present. He tells a beautiful story of his time spent working in Haiti with a group of female nursing students who were barely out of their teens. They had recently lost 90 of their classmates and friends to the 2010 earthquake. Dr. Gordon led them through a shaking exercise and the results were both life affirming and hilarious.
Another element that keeps us frozen is our judgmentâof ourselves and othersâ a vicious cycle that prevents us from feeling joy and spontaneity. Dr. Gordon explains how we can free ourselves from this rigid, dogmatic state. Any trauma recovery program should be comprehensive, and requires experimentation and mindfulness of our own needs. When we free ourselves from our frozen state we open our minds to infinite possibilities.
Quotes
âIf trauma doesnât come early in life because, in fact, you have been abused or neglected or you have a congenital deformity of some kind or because you live in a community of violence or poverty, it will likely come in young adulthood or midlife, when we have terrible disappointments, when relationships break up.â (4:31 | Dr. James Gordon)âChange is possible and you can create that change yourself.â (11:04 | Dr. James Gordon)â[Shaking] is the bodyâs natural way of dealing with certain kinds of overwhelming stress. This is a method that is native to vertebrates, in general. You can see it if you have a dog whoâs been in a fight with another dog. After that fight, you pull the dog away on the leash, and the dog is going to shake. Itâs shaking off that high level of stress thatâs come about from that confrontation. So, itâs part of us, biologically.â(16:00 | Dr. James Gordon)âItâs a vicious cycle, in which youâre judging others and youâre looking for their judgment, it just goes on and on. Itâs what inhibits change and itâs what inhibits joy, and certainly inhibits spontaneity.â (16:00 | Dr. James Gordon)âThat mind, which can be so useful, needs to be a tool. It shouldnât be running us.â (40:24 | Dr. James Gordon)Links
https://www.friedtheburnoutpodcast.com/home/search/trauma
Connect with Dr. James Gordon:
Website: cmbm.org
LinkedIn: www.linkedin.com/in/jamesgordonmd
Connect with Cait:
https://friedtheburnoutpodcast.com
https://caitdonovan.com
Book an Initial Session with Cait: bit.ly/callcait
Book a free 1:1 call with Sarah: bit.ly/callsarahv
Get info on FRIED's group program for burnout recovery: https://caitdonovan.com/unfried
Podcast production and show notes provided by HiveCast.fm
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Hey FRIED Fam,
Welcome to a very special sponsored episode where we dive into the transformative journey of Lee Dryburgh, a longevity and biomarker industry expert whose personal and professional experiences offer invaluable insights into wellness, burnout recovery, and the revolutionary impact of accessible health data.
Key Highlights & Timestamps:
The Catalyst of Change [00:01:13-00:07:23]: Lee shares his early burnout story, starting from his high-pressure career at Cisco, leading to a pivotal moment of physical and emotional collapse at an airport. This experience forced him to reconsider his lifestyle and embark on a decade-long sabbatical in Ljubljana, Slovenia.Post-Burnout Growth & Self-Discovery [00:07:23-00:18:26]: Lee discusses the profound personal growth following his initial burnout. He speaks about the importance of slowing down, embracing the present, and how a series of unfortunate events, including tumultuous relationships and familial losses, led him to therapy and a significant mental shift towards "beingness."Journey Into Functional Medicine [00:19:36-00:28:00]: A chance encounter with a blood lab revealed Lee was pre-diabetic, sparking his interest in functional medicine, biomarker optimization, and the role of diet in health. His exploration into supplements and continuous health monitoring transformed his well-being.Introduction to SiPhox Health [00:28:00-00:42:39]: Lee explains his collaboration with SiPhox Health, a company aiming to democratize access to health data through at-home blood testing. He highlights how understanding biomarkers can aid in managing stress, inflammation, and overall health, emphasizing the kit's role in proactive health management and burnout recovery.This episode not only sheds light on the physical and emotional facets of burnout but also introduces groundbreaking tools for health optimization. Lee's story is a testament to the power of introspection, the value of health data, and the potential of technology to enhance our well-being.
For more details on SiPhox Health and to take advantage of a special discount for FRIED listeners, visit siphoxhealth.com/fried.
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Hey listeners! I'm Sarah Vosen, and I am delighted to be with you today. In this episode, I will discuss the importance of tuning into your body's signals for guidance, decision-making, and prioritizing self-care practices during burnout recovery. Follow me as we do an exercise to identify what physical sensations signify yes or no answers to better understand your bodyâs needs. Tune in to boost your intuition and make choices aligned with your needs during burnout recovery!
Episode Highlights:
Learning to recognize and differentiate between yes and no feelings in the body through sensory exploration of scenarios. Sarah guides listeners in an exercise to tune into their body's physical sensations when imagining saying yes or no to different scenarios. This helps them recognize what a yes and no feel like nonverbally so they can better understand their body's signals.
Prioritize self-care practices based on your bodyâs signal. Rather than overloading your plan with various self-care practices, Sarah encourages you to list options and check in with your body. This helps you prioritize based on current needs indicated by your body's response, whether a clear yes or no.
When dealing with tough decisions that require steps you're hesitant about but are necessary for your goal, Sarah suggests paying attention to that resistance. This helps you determine what kind of support you need to take those initial steps, adding depth to your decision-making process. The process of listening and trusting will get easier as you continue practicing.
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Connect with Cait:
https://friedtheburnoutpodcast.com
Book an Initial Session with Cait: bit.ly/callcait
Book a free 1:1 call with Sarah: bit.ly/callsarahv
Get info on FRIED's group program for burnout recovery: https://caitdonovan.com/unfried
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Today, I have a special guest who will share her amazing story of overcoming burnout. She is Emily Ballesteros, a resilience advocate with a background in industrial organizational psychology. She has transformed her own experience of prolonged exhaustion into a powerful journey. She will reveal the insights and solutions she discovered along the way, culminating in her upcoming book, "The Cure for Burnout," set to launch on February 13, 2024. Fried fam, get ready for an inspiring conversation with Emily about resilience and the path to overcoming burnout.
Episode Highlights:
In this insightful episode, Emily dives into the dynamics of internal and external validation, urging listeners to prioritize internal fulfillment over societal expectations. She shared practical advice on crafting a high-quality life, emphasizing the significance of personal values in decision-making.
Experimentation takes center stage as a tool for personal growth, challenging the fear of making the "right" choices. The episode explores burnout recovery, assuring listeners that the tools gained during recovery serve as a safeguard against complete regression.
The concept of burnout by boredom is introduced, highlighting the need for novelty and variety in life to prevent chronic disengagement. The hosts discuss finding balance between external and internal perspectives, especially when facing discomfort or dissatisfaction.
Connect with Emily Ballesteros:
https://www.emilyballesteros.com/
https://www.instagram.com/emilybruth/?hl=en
https://www.linkedin.com/in/emily-ballesteros
Connect with Cait:
https://friedtheburnoutpodcast.com
https://caitdonovan.com
Book an Initial Session with Cait: bit.ly/callcait
Book a free 1:1 call with Sarah: bit.ly/callsarahv
Get info on FRIED's group program for burnout recovery: https://caitdonovan.com/unfried
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Hey everyone, it's Cait Donovan here, and I'm thrilled to dive into a topic that's been buzzing in our Facebook group - kickstarting your burnout recovery. I get it, finding the right starting point is tricky because your burnout journey is as unique as you are. So today, we're going to have a reflective journey with questions designed to guide you through your burnout recovery.
Episode Highlights:
These ten questions will help you reflect deeply on yourself. Understanding where your life feels unfair or where you're using energy without fulfillment is important for planning your recovery strategy.
You might be thinking, "Do I have to answer all ten questions at once?" Absolutely not. The great thing about this process is that you can go at your own pace. Take a break, reflect, and when you're ready, move on to the next question. The goal here is to make progress, not achieve perfection.
Hereâs a key point â looking for patterns in your responses. Pay attention to recurring themes as you go through these questions. These patterns can provide valuable insights into areas of your life that may need attention and transformation.
The most important part: Start with the easiest change. When it comes to recovering from burnout, simplicity is your best friend. Begin with manageable shifts; gain momentum before taking on more complex challenges. By choosing the easiest path initially, you not only make tangible progress but also develop a mindset that allows for gradual, sustainable change.
This is not about following someone else's journey. It's about understanding your unique needs and creating a recovery plan that suits you.
Connect with Cait:
https://friedtheburnoutpodcast.com
https://caitdonovan.com
Book an Initial Session with Caitl: bit.ly/callcait
Book a free 1:1 call with Sarah: bit.ly/callsarahv
Get info on FRIEDâs group program for burnout recovery: https://caitdonovan.com/unfried
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Hello, listeners! I'm Cait Donovan, and I'm excited about today's episode. Our guest, Dr. Monica Wang, will share her inspiring journey of overcoming burnout as a veterinarian, incorporating Chinese medicine into her healing process. Sheâll discuss her challenges of burnout in veterinary school, Traditional Chinese Veterinary Medicine, the importance of self-care, and how small changes impacted her well-being. She will also talk about how she set boundaries, embraced core values, reduced work hours, managed burnout, and achieved work-life balance.
Episode Highlights:
Monica encourages people to discover and embrace their values. Imagine this: instead of a generic checklist, self-care becomes a personalized experience that aligns with what truly matters to each of us. It's the key to navigating burnout in a way that feels right for you.
But that's not all; picture having a supportive guide during times of burnout â someone who can help you reflect on your experiences when self-reflection feels difficult. Whether it's a coach, therapist, or another professional, external support becomes your compass through the burnout maze.
And here's where Monica shares some truth about the "Work Harder" trap. She dispels the myth that pushing harder is the solution to burnout â in fact, it might make things worse. She encourages us to shift our perspective, seek support, and understand that more effort isn't always the answer. Take a moment to absorb that.
Appreciate and act upon every little aspect of self-care â because within those small changes lies the potential for significant well-being transformation.
Connect with Dr. Monica Wang:
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Free meditation guide for people who don't like to meditate: https://tinyurl.com/mr3we3t6
Connect with Cait:
https://friedtheburnoutpodcast.com
https://caitdonovan.com
Book an Initial Session with Cait: bit.ly/callcait
Book a free 1:1 call with Sarah: bit.ly/callsarahv
Get info on FRIED's group program for burnout recovery: https://caitdonovan.com/unfried
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Hey fried fam, it's Sarah, and today, I want to dive into a transformative experience from my life in 2022. This journey not only marked my recovery but ignited the realization that giving myself permission to have what I want is crucial. In this episode, we'll explore the importance of recognizing your needs, confronting fears, and embracing the healing path. So, buckle up, my fellow burnout warriors, as we talk about the empowering journey of self-discovery.
Episode Highlights:
Your needs are just as important as anyone else's. Grant yourself the freedom to prioritize what you truly want and need in your life.
Setting boundaries and communicating effectively can make a huge difference. When I faced challenges in my relationship, I realized the importance of standing strong and saying no when necessary. It's about recognizing when a situation isn't serving you and having the courage to clearly communicate your needs.
Embrace your emotions, even the uncomfortable ones. Trust me, it's crucial to honor what you feel. Take a moment to acknowledge your emotions, explore their roots, and determine what you truly need in those moments. This emotional self-awareness is a key part of the healing journey.
Lastly, something close to my heartâreparenting your inner child. I've been there, and I understand. Show yourself compassion for past experiences, address unmet needs from your childhood, and nurture your inner child with love and support. It's about building trust within yourself and creating that internal safety for healing. Take care of your inner child; they deserve it.
Connect with Sarah:
https://friedtheburnoutpodcast.com
https://www.linkedin.com/in/sarahvosenlac/
Book an Initial Session with Cait: bit.ly/callcait
Book a free 1:1 call with Sarah: bit.ly/callsarahv
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