Fried. The Burnout Podcast

#straightfromcait: Burnout Risk Factors - A Holistic View

There are many risk factors for burnout. The good news is that each risk factor is multidirectional and by working on any one of them, you are likely to positively change others. It can feel overwhelming to confront all of the risk factors for burnout, so in today’s #straightfromcait episode, Cait breaks them all down into six overarching categories. These categories are workplace, family, self, culture, environment, and health. Here in the United States there is an extreme amount of pressure and importance placed on hard work and individuality. The issue with these being the major cultural values is that overworking can and does quite literally cause death through having an overall negative impact on long-term health. In addition, relying completely on yourself to accomplish every single thing and not leaning into the strength of our communities is a large contributor to eventual burnout. When considering burnout, the majority of research comes from workplace studies, however, there are several other categories to consider for a broader view. How you were raised, the family you have currently, the environment you live and work in, and your physical and mental health conditions all contribute toward burnout in their own ways. By setting aside time for self care, making necessary lifestyle changes, and really considering each of the burnout risk factors that you identify with, you can make lasting and significant changes that help you to prevent or heal from burnout. The risk factors for burnout are too numerous to count, but they do all tend to fall into six main interconnected categories. By making improvements in one area, you are likely influencing several others at the same time. Tune into this week’s #straightfromcait episode for a conversation about the six categories of burnout risk factors. Learn what to keep an eye out for and what changes to make in order to positively influence your burnout recovery or even to prevent burnout before it occurs. Quotes · “We might be talking about some sort of family trauma, and you have to know that that affects your environment. And that also affects your health. And it also affects your sense of self and how you function in the world. Right? So there's a lot going on here. Everything affects everything else.” (4:28-4:45 | Cait) · “A study that was combined between the World Health Organization and the International Labor Org showed that working 55 plus hours a week resulted in approximately three quarters of a million deaths over the course of a year through stroke and heart attack mostly. And this was shown to be especially true for those over 45.” (5:38-5:59 | Cait) · “If it is an epigenetic change, we can affect change on it. Because epigenetics are fluid, right? We can move them, they can change. But it does require a lot of self care.” (12:20-12:31 | Cait) · “If you did not have access to or take advantage of access to green space, being in nature, your overall health will suffer and your energy will suffer and increase your risk of burnout.” (12:58-13:09 | Cait) Links https://caitdonovan.as.me/free [https://caitdonovan.as.me/free] https://caitdonovan.as.me/inquiry [https://caitdonovan.as.me/inquiry] These references should be in the show notes: REFERENCES Bar, M., & Maital, N. (2007) Visual elements of subjective preference modulate amygdala activation.” Neuropsychologia. 45(10). pp. 2191-2200. 10.1016/j.neuropsychologia.2007.03.008. Berk, L. (2019). Exploring Adult and Adolescent Development. Pearson. Cht 3. Huberman Lab. (2022). Using light to optimize health. https://hubermanlab.com/using-light-sunlight-blue-light-and-red-light-to-optimize-health/ [https://hubermanlab.com/using-light-sunlight-blue-light-and-red-light-to-optimize-health/] Ishizu, T., and Semir Z. (2011). Toward a brain-based theory of beauty. PLOS One, https://doi.org/10.1371/journal.pone.0021852 [https://doi.org/10.1371/journal.pone.0021852]. Maslach, C., Schaufeli, W.B., Leiter, M.P. (2001). Job burnout. Annual Reviews of Psychology. 52. 397-422 World Health Organization. (2021). Long working hours increasing deaths from heart disease and stroke. https://www.who.int/news/item/17-05-2021-long-working-hours-increasing-deaths-from-heart-disease-and-stroke-who-ilo [https://www.who.int/news/item/17-05-2021-long-working-hours-increasing-deaths-from-heart-disease-and-stroke-who-ilo] 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 [http://bit.ly/callcait] https://friedtheburnoutpodcast.com/quiz [https://friedtheburnoutpodcast.com/quiz] Podcast production and show notes provided by HiveCast.fm [http://hivecast.fm]

Nicole Kalil: Head Trash vs Inner Knowing: How to Build Self Trust and Confidence

Nicole Kalil is a speaker, leadership strategist, respected coach, author, and podcast host. She spent 15 years working for a financial planning company where she was frequently the only woman in the room. After so many years of working hard for promotions, pushing down her feminine qualities in favor of leaning into more stereotypically masculine traits, Nicole realized she no longer even knew who she was authentically anymore. She had become so burned out that she hated her job, hated the people around her, and had lost herself in endless people-pleasing. Now Nicole helps other women to put aside gender expectations, regain their confidence, and learn to hear and trust their inner voices so that they can live authentically. “Our confidence lives inside of us, and it's accessible anytime we want. We have just been socialized and received messaging to the contrary pretty much our whole lives,” explains Nicole Kalil. Due to the way girls are often socialized while growing up, many women falsely believe that confidence is something that exists externally. So much of societal conditioning tells women that confidence can be found by dressing a certain way, behaving a certain way, having perfect children, or having the right job. Nicole refers to this as the ‘confidence con’, because the truth is that confidence exists within everyone and it is accessible as soon as we choose to trust ourselves. The first step to regaining confidence is to learn how to listen for your inner voice and how to differentiate it from ‘head trash’ or how Nicole refers to the bullying voice that exists within our minds, usually consisting of mean statements from others. The easiest way to differentiate head trash from your true inner voice is that head trash is always mean. If you are speaking to yourself in a way that you’d never speak to a loved one, that is head trash. We have been conditioned all our lives to believe that confidence exists externally and that we have to fit into certain societal standards in order to deserve it. The truth is that we are all deserving of confidence and it lives within us, ready for us to tap into at any time. Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Nicole Kalil about the confidence con, how to differentiate head trash from your inner voice, and how to compost or recycle head trash into something that can help rather than hinder your growth. Quotes · “I didn't know who I was authentically anymore. And I was hating my work, was hating the people I was doing it with, through no fault of their own, just because I had put myself in this position where I tried to show up and please everyone else, but myself.” (5:49-6:06 | Nicole) · “I think women far too often are waiting to be ready. They're waiting for the fear and the nervousness to go away and only have excitement and readiness. And I'm like, oh, gosh, we're waiting too long.” (12:34-12:48 | Nicole) · “Our confidence lives inside of us, and it's accessible anytime we want. We have just been socialized and received messaging to the contrary pretty much our whole lives.” (13:45-13:55 | Nicole) · “I would encourage you to think about how you build trust with another person or how somebody else builds trust with you. That's probably going to give you the best insight into how you build trust with yourself.” (38:47-38:57 | Nicole) Links Connect with Nicole Kalil: www.nicolekalil.com [http://www.nicolekalil.com/] https://nicolekalil.com/book [https://nicolekalil.com/book] https://www.instagram.com/nicolemkalil/ [https://www.instagram.com/nicolemkalil/] https://www.linkedin.com/in/nicolekalil/ [https://www.linkedin.com/in/nicolekalil/] http://eepurl.com/gOrQLL [http://eepurl.com/gOrQLL] Join our community! 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 [http://bit.ly/callcait] https://friedtheburnoutpodcast.com/quiz [https://friedtheburnoutpodcast.com/quiz] Podcast production and show notes provided by HiveCast.fm [http://hivecast.fm/]

#straightfromsarah: Can High Sensitivity Decrease as We Heal from Burnout?

Highly sensitive people often assume they are simply wired that way from birth and that there is nothing that can be done to change their sensitivity. In this week’s #straightfromsarah episode, FRIED Burnout Coach Sarah Vosen discusses changes in her sensitivity levels that she has experienced since recovering from burnout and the potential for negative effects of high sensitivity to lessen as the nervous system heals. Chronic stress can cause our nervous system to get stuck in a feedback loop of more and more stress that ultimately leads to burnout. If you already have a higher level of sensitivity, burnout is going to be an even more likely result of chronic stress and troubling experiences. Sarah explains the six defining characteristics of highly sensitive people and how these characteristics have diminished throughout her healing journey. These characteristics are needing more time and space for processing experiences, differential susceptibility, overstimulation, empathy, emotional responsiveness, and awareness of subtle stimuli. Although some aspects of high sensitivity may not entirely go away upon healing from burnout, there is strong evidence to suggest that as healing occurs, certain characteristics decrease. Tune into this week’s #straightfromsarah episode to learn more about each of the six characteristics of highly sensitive people and to discover how they relate to your own journey as you are healing from burnout. Quotes · “If we have had troubled lives, we are more susceptible to feeling the things we deem negative stronger and are prone to more anxiety and depression than others. But if we've had an easier life, we are more susceptible to feeling the things we've labeled as positive like joy and happiness more strongly.” (7:43-8:00 | Sarah) · “When you step back and look at your life, has the course of it had an overall ongoing positive trend or continuously negative one? Since we're all here and fried, perhaps the latter resonates most which would qualify us as an example of differential susceptibility.” (8:28-8:44 | Sarah) · “There's a part of our brain that determines whether our nervous system responds sympathetically or parasympathetically due to our present circumstances. It's called the reticular activating system and it's a part of the brainstem.” (9:48-10:00 | Sarah) · “When we're chronically stressed, this part of our brainstem gets stuck firing the sympathetic pathways, keeping us in the stress loop, which fries our nervous system and leads to the burnout we have all experienced. In order to stop this cycle, we need to give our brain location info about our body and space.” (10:15-10:31 | Sarah) · “In my recovery process, it's now easier to discern what I can control and what I am responsible for taking care of. I still can't witness a struggling human or plant right in front of me and not want to help. The difference is that I have awareness of my savior tendencies and I know how to ask people if they want my help instead of offering unsolicited advice.” (13:07-13:29 | Sarah) · “I've realized that as much as I used to feel validated by the idea that my high sensitivity was just how I was wired and wasn't something that I needed to fix, I am currently pleasantly surprised and quite relieved that the hardest parts of being highly sensitive have minimized.” (18:36-18:51 | Sarah) Links Holistic Biomechanics classes: https://transformationspdx.com [https://transformationspdx.com] Highly sensitive person website: https://hsperson.com [https://hsperson.com] Sarah's contact: sarahvosen@gmail.com Book a call with Sarah: https://caitdonovan.as.me/sarah [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 [http://bit.ly/callcait] https://friedtheburnoutpodcast.com/quiz [https://friedtheburnoutpodcast.com/quiz] Podcast production and show notes provided by HiveCast.fm [http://hivecast.fm] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

Dr. Crystal Frazee: Burnout Recovery Happens In Your Body (It's time to get out of your head!)

Dr. Crystal Frazee is a burnout recovery and stress resilience coach with 16 years of experience. She grew up in the South raised by strong, independent women with the ingrained mindset that women were supposed to take on everything themselves and be able to have it all. She spent many years working as a yoga teacher and yoga therapist and had a keen sense of bodily awareness. When she started to notice a disconnect between being able to feel and notice her own bodily sensations and emotions, Dr. Frazee knew something was wrong. She was suddenly unable to even feel her young children against her on the couch and that being a big wake up call. She was working in healthcare on the frontlines at the height of the pandemic while also running her coaching business, raising two kids, being the breadwinner, and managing chronic illness. Trying to take on everything by herself, as she was raised to think she had to do, was causing Dr. Frazee to mentally disconnect from her body. “The more we stand up for ourselves, and understand our own limits, and why this is so important, and why we don't need somebody else from outside to give us permission for this, we claim it and that's how the change happens,” explains Dr. Crystal Frazee. Burnout recovery truly takes place within the body and in order to heal, you must get out of your head and reconnect with your bodily sensations. Women in particular have grown up attuned to the needs of others and told to be quiet and not get in the way, so there is relearning required to begin allowing yourself to have boundaries and standing up for your own needs. Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Dr. Crystal Frazee about body literacy, combating internalized scripts, and learning to actually fulfill your own needs. Quotes · “When I was laying with my small children, which at the time were like one and almost four. I couldn't feel them. Like I couldn't feel the connectedness with their body from my body, which I had always previously been able to feel and that was kind of a real big like, wow, what is going on here?” (4:35-4:58 | Dr. Frazee) · “You could do a body scan, you could list off lots of physical sensations and people are usually really good at pointing out pain. But also, there's an emotional layer to your being. So what emotions are you feeling? Which can be conflicting, you can be grieving and you can have gratitude at the same time.” (11:33-11:51 | Dr. Frazee) · “We're not intended to live in crisis management as a lifestyle. It’s a short term response. I think it was just really like, I've got to do this by myself and it's all on me. That was just kind of what I kept coming back to.” (23:19-23:35 | Dr. Frazee) · “That work of getting support with your burnout means that you're not just living in your head, that you can be in your body, and that you can learn what those signs are that you really do need to pay attention to.” (29:11-29:21 | Dr. Frazee) · “The more we stand up for ourselves, and understand our own limits, and why this is so important, and why we don't need somebody else from outside to give us permission for this, we claim it and that's how the change happens.” (37:47-38:01 | Dr. Frazee) Links Connect with Dr. Crystal Frazee: Instagram | https://www.instagram.com/drcrystalfrazee/ [https://www.instagram.com/drcrystalfrazee/] LinkedIn | https://www.linkedin.com/in/drcrystalfrazee/ [https://www.linkedin.com/in/drcrystalfrazee/] Website | https://crystalfrazee.ck.page/ [https://crystalfrazee.ck.page/] 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 [http://bit.ly/callcait] https://friedtheburnoutpodcast.com/quiz [https://friedtheburnoutpodcast.com/quiz] Podcast production and show notes provided by HiveCast.fm [http://hivecast.fm] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

#straighfromcait: Is Crashing During Burnout Recovery Normal?

During the process of burnout recovery, you are likely to overdo it and cause yourself to feel fatigued. This is perfectly natural as you are re-learning how to interact with your environment, relationships, and your body in a healthier way. As you explore these boundaries to your own energy, you will slowly start to recognize them more and more and be able to better understand your body’s signals. In today’s #straightfromcait episode, Cait explains how to handle the frustration that comes with feeling fatigued and how to test the limits of your energy. Recovery is not only about resting, but also about re-learning how to interact with the world around you in a way that does not leave you totally drained. It is inevitable that you will end up bumping into these boundaries many times along your recovery journey and this can cause problems if you allow frustration to be your main take away. Instead, look at these instances as learning opportunities for you to collect data on how your body works. The more times you bump into those boundaries, the more you will start to recognize them and understand the messages your body is trying to send you. Being in burnout recovery does not mean that you will never experience fatigue or overwhelm again. It is completely normal to find yourself hitting the limits of your energy at times. Tune into this week’s #straightfromcait episode for a conversation about learning how to be more in tune with the energy within your body. Learn how to turn frustration into curiosity, so that you can ultimately benefit from feeling those invisible boundaries. Quotes · “In the beginning of recovery, you will need to try to find your boundaries when it comes to energy. This means that sometimes you're going to overdo it and that will help you learn what overdoing it feels like in this recovery state. You'll have to bump up against boundaries to know where they are.” (2:10-2:28 | Cait) · “Part of burnout recovery is resting and understanding that your body actually needs that rest. But part of burnout recovery is relearning how to interact with the world in a way that will not drain you so much.” (3:43-3:56 | Cait) · “You might not be able to feel anything or describe anything right away, but with practice, you'll start noticing some clues that were previously hidden that you can now use to help yourself.” (5:42-5:55 | Cait) · “The more time you spend bumping up against these invisible boundaries to your energy, the more fluent you will become in the language of energy in your own body.” (6:18-6:31 | Cait) · “Recovery is not just about rest. It's about relearning how to interact with your environment, with your life, with yourself, with your friends, with your relationships. It requires upgrading and in order to upgrade, we need to know where our baseline is. And in order to know where the baseline is, we need to be paying attention to it. So bump up against those boundaries. You aren't really starting over, you're just learning.” (7:48-8:20 | Cait) 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 [http://bit.ly/callcait] https://facebook.com/groups/friedtheburnoutpodcas [https://facebook.com/groups/friedtheburnoutpodcast], https://caitdonovan.com/speaking [https://caitdonovan.com/speaking] https://friedtheburnoutpodcast.com/quiz [https://friedtheburnoutpodcast.com/quiz] Podcast production and show notes provided by HiveCast.fm [http://hivecast.fm] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]