BEATING BURNOUT AND RECOVERING FROM BURNOUT
Are you an ambitious, driven high achiever? Do you strive for the most challenging goals and take on the heaviest burdens to achieve success? If so, chances are that you’re familiar with burnout. As hardworking people sometimes we go too far – overloading ourselves with tasks until our performance deteriorates or even collapses altogether. But it doesn’t have to be like this – there are strategies and techniques you can use to fend off burnout before it overwhelms you. In this podcast episode, I’ll share some easy-to-apply advice on how to beat burnout as a high achiever.
In this episode of The Confidence Podcast, we’re chatting about:
- The root of your burnout – and what to do about it
- 3 antidotes to burnout that you can apply immediately
- How to shift and reframe your perspective
- 15 things you can do right away to decrease burnout
Did you miss my masterclass last night?
Catch the replay for a limited time at
REVIEW OF THE WEEK:
THE CORE OF THE BURNOUT PROBLEM
Exhaustion / Cynicism / Inefficiency
Overattachment to External Worth / External Validation
PRIORITIZE SELF CARE
SHIFT YOUR PERSPECTIVE
REDUCE STRESS IN YOUR LIFE
Change your 24 hours and you will change your life. -Eric Thomas
SHIFT AND REFRAME YOUR PERSPECTIVE
Decide on the emotion you want to fuel your day.
Decide ahead of time on anchoring thoughts to guide your day.
Decide who you want to be in your life that day.
Decide to slow down and work on your thoughts.
What does “work your thoughts” mean?
- Identify the thought that’s causing you emotional burnout/frustration/cynicism or the dullness of inefficiency.
- Get curious about why you’re thinking the thought
- Ask yourself what a better (but believable) thought could replace the other thought.
- Write out an additional powerful thought to support the new thought shift.
15 OTHER ACTION STEPS YOU CAN TAKE
1. Get plenty of rest
When you’re burned out, your body is telling you that it needs a break. Make sure to get plenty of sleep every night, and try to take a nap during the day if possible. Your body will thank you for it.
2. Eat healthy
Eating unhealthy foods will only make you feel worse. Make sure to eat plenty of fruits, vegetables, and whole grains. And don’t forget to drink plenty of water!
3. Exercise / Get Enough Exercise
Exercise is a great way to reduce stress and improve your overall health. Even just a brisk walk around the block can make a big difference.
4. Take breaks during the day
Working non-stop is a surefire way to burn out quickly. Make sure to take a few minutes each hour to take a break and relax. Step away from your work, close your eyes, and take some deep breaths.
5. Avoid multitasking
Trying to do too many things at once will only make you more stressed and less productive. When you’re feeling overwhelmed, focus on one task at a time and give it your full attention.
6. Simplify your life
If your life feels like it’s constantly in chaos, it’s time to simplify things. Get rid of anything that’s not absolutely essential, and learn to say “no” more often. You’ll feel much better for it in the long run.
7. Find a hobby / do more things you enjoy
Do something that you enjoy for fun, without any ulterior motives or pressure attached to it. It can be anything from playing an instrument to hiking to painting—whatever makes you happy.
8. Spend time with loved ones
Spending time with people who make you feel good is crucial when you’re dealing with burnout. Surround yourself with positive energy, and let them help you through this tough time.
9. Seek professional help
If you’re struggling to cope with a burnout on your own, seek professional help from a therapist or counselor
10. Get enough sleep / Prioritize a healthy sleep schedule
One of the most important things you can do to recover from burnout is to get enough sleep. Most people need around eight hours of sleep per night, but if you’re dealing with burnout, you may need even more. Consider going to bed a little earlier than usual and aim for at least nine or ten hours of sleep per night.
11. Set boundaries / Hold boundaries
One of the best ways to prevent burnout is to set boundaries in your life. If you’re always saying “yes” to every request or demand made of you, it’s time to start saying “no” more often. Only commit to what you can realistically handle without feeling overwhelmed or stressed out. This may mean saying no to social invitations, work projects, or other commitments that are not essential in your life
12. Speak up for yourself.
Often burnout comes from not feeling like your voice is validated or that it matters.
13. Create a habit of journaling / Practice mindfulness
Journaling gives you a place to express yourself, and a safe place to explore and understand your emotions and your feelings. Once you know how you feel, you can then work to shift the feelings by choosing your thoughts on purpose.
14. Spend time on your life outside of work
Prioritize your free time and time margin, and make sure you’re using the time margin on purpose. If you love your life outside of work, you’ll feel invigorated and recharged.
15. Decide on what “showing up with excellence” means
Your attitude is everything, but sometimes it’s hard to have a good attitude when you’re burnt out. Decide what the current, most excellent version of you would look and then get curious about how you can show up as that version of you. Don’t pressure yourself with unrealistic expectations and work from where you currently are to create an attitude of excellence. When you are proud of your attitude, you will feel more fulfilled after a day of work, no matter how that day went.
LISTENER OF THE EPISODE
Hey Trish! I just wanted to say how much I love your podcast and how beneficial it has been to me even as a young adult going into my 20’s. You give such amazing advice that really makes me think and gives me different perspectives. I especially love that you incorporate your faith into your podcast as well. I am currently in a long distance relationship with my boyfriend with whom I’ve been dating for a year and a half. He is the sweetest person and is so supportive with everything. I am the same way, but I’ve come to find that I have been dealing with a lot of relationship anxiety and worry. I always try to ground myself with scripture and whatnot, but still I can feel this anxiety building up. So I would love for you to make an episode on your podcast about long distance relationships, finding yourself through them, and how to deal with relationship anxiety. Thank you so much!
You're listening to the confidence podcast, your favorite coaching podcast oozing with motivation, inspiration, and confidence to help you boldly take action on your dreams. I'm your host, Trish Blackwell, internationally recognized Confidence Coach, Best Selling Author and founder of the College of Confidence, the most encouraging place on the internet. I teach go getters in life, how to take your thoughts captive, how to step out of the shadows of self doubt, and how to courageously step into their purpose. With competence. It's time to pump our competence muscles and train our thoughts, y'all. Let's get started.
Hey, guys, it's Trish Blackwell, and you're listening to the confidence podcast. This is episode 531. And we're talking today about beating burnout and staying motivated. And if you aren't ambitious, high achiever. If you you're driven, you have goals, you go for big goals. And you strive for the most challenging goals and sometimes take on the heaviest burdens to achieve success. You overcome it you help everyone you are of the mindset that you can do it all. I'm with you. But if so if you're wired anything like me, chances are you're familiar with burnout. And burnout is that thing that happens when we just stop caring when we go so far that the things that used to impassion us feel like drudgery. They feel like boxes that we have to check all of a sudden this life, we've created these goals that excite us feel like pressure, instead of something that excites our souls, they feel like these measuring sticks that we have to achieve and you wake up with pressure, you go to bed feeling dread, you feel behind all the time. And here's what's happening, oh, you're overloading yourself with tasks. And we do that as high achievers until our performance deteriorates, or even collapses altogether. But it doesn't have to be like that. There are strategies and techniques that you can use to fend off burnout before it overwhelms you. And that's exactly what I'm going to be sharing on this week's episode. So in this episode, I'm going to share some easy to apply advice on how to beat burnout as a high achiever. As always, you can get the full show notes at www.trishblackwell.com/531. I want to be talking today about the root of your burnout and what to do about it. I'm going to give you three antidotes to burnout that you can apply immediately, we're going to talk a little bit about how to shift and reframe your perspective. And I'm going to give you 15 things easy things that you can do right away to decrease that burnout that you might be feeling now, you might not be feeling burnt out right now. But I want to encourage you to listen to this episode, so that you know some of these strategies. And you know which episode to come back to. So before we dive into the coaching, of course, I want to do our review of the week from iTunes. But before that, you guys we had an amazing masterclass last night on how to stay motivated no matter what. And if you missed it, you can catch the replay for a limited time. That's a limited time. So go right now to Trish blackwell.com/motivated. Replay. Okay, motivated replay Trish blackwell.com/motivated replay, I'm going to be able to send you that you've got to do that this week, because we're going to take that replay down. So Trish blackwell.com/motivated replay, you can get that amazing coaching that we did last night, my gosh, so good on how to stay motivated, no matter what. And you're going to love some of the power phrases that I I'm going to teach you in that I'm going to teach you how to create the emotion and motivation. Using your thoughts. It's so good. It's so good. So make sure you get access to that the link is in our show notes. Our review of the week is from mica the Queen 1994. They said this Hey, Micah, thank you for this. She says thank you. I only heard one episode and immediately connected with this podcast. I have been a do struggle with confidence, self esteem and learning to love myself and is still is a journey. Thank you so much for this podcast. I feel someone can actually understand how I feel and give me the guidance on my next steps. I appreciate you Trish, please continue with this podcast. You were certainly helping 1000s and probably millions. Micah Thank you. I want to thank you for a couple of things. Thank you for immediately taking action and writing a review after the show resonated with you too. Thank you for being so honest and transparent. And I think that's what's interesting about this show. I think most people who listen to this, the world sees a super competent and the reality is that everyone in the world needs to work on their competence. We all this is how we excel to that next level how we develop and grow into the next version of ourselves. But It's interesting, it's this is a journey that will always continue. And I want to encourage you make of that just because you struggle with self confidence, self esteem, and learning to love yourself does not mean you are in the minority. And it doesn't mean that I really don't want you to believe that you have a disadvantage because you now have a resource. You now know how to work on the things, you now are already working the skill of confidence. It's just a skill. And I think sometimes we grew up in environments that don't teach us that skill. And so this, I want this podcast to be that environment for you where you can learn the skill of confidence. And isn't that encouraging. It's not that it's never too late. It's just a skill that we got strengthen, we got to work. So girl, we're with you. And I think so many other people resonate to what you said, Alright, guys, let's dive into the coaching. Okay, so here's the thing when it comes to burnout, and for me that burnout happens when I just something that excited me feels like my emotions go very neutral. But really, for me, the indication is I start feeling overwhelmed. I start noticing how much I've over committed to, I start being resentful of my goals, or how I'm wired I, I have a hard time slowing down because I've realized it only creates more than I'm behind on. So the core of the problem. There's a couple of things. Exhaustion, cynicism, inefficiency, mismanaged emotions, hustle, pressure, flawed prioritizations, it's over attachment to external worth or external validation. So let me just briefly comment on each of those. But for me, in my own personal life, when burnout has come, also, for me, in the lives of the clients and students I work with, I work with a lot of one on one clients, in my premium coaching services, where I know your other entrepreneurs, or people who are working in a traditional work environment, but who have who have high, high level expectations who are climbing the corporate ladder, or with high pressure jobs as, as surgeons or, or or lawyers, where there is pressure there. And there's there's a performance expectation. So how do you manage being excellent at what you do, or if you're, you know, your drive to be excellent your drive to, to grow in your career to create more income, create more impact, without exhausting yourself. And that is an exhaustion is the burnout, your burnout is this giant flag that your body and your life say hey, you missed all of our warning signs. You kept the gas pedal down and you didn't listen to my humaneness. You didn't listen to my need to rest, you didn't listen to my need for friendship, for money for nurturing, right? We can work hard and thrive on that, but we have to live well, as well. I want you to work hard and and I say live hard not like that, like biker mentality. Live hard, but like really worth putting as much effort into how you live as into how you work. Meaning like, are you actually cultivating, creating and living a beautiful life, one that brings you joy and not one that you escaped from, by drinking too much wine at night or scrolling too much at night or, or filling the hole by buying things at night online shopping.
But like one that you go, I don't I want to I want to be here. This is so fun. This is beautiful. This is the life we put a lot of work into a thought into how we work, but you put that into how you live. And I'm proposing that if you do the exhaustion that you feel won't happen. But the core thing of exhaustion, sometimes it's it's just straight up sleep deprivation. And sleep deprivation is a choice. And I know you're gonna say but I have too many things going on. That goes back to our other one of our other core problems is Miss prioritized priorities you we have flawed priorities where we are saying sleep is less of a priority than me, I don't know doing blink and blink. And so you put off sleep, which which brings down so many things your ability to have a high metabolism. Sleep affects your body's production of leptin and ghrelin which have it directly affects your appetite. Those are contributors to your metabolism. There are so much that happens and when we are in a physically exhausted we become emotionally exhausted when you are emotionally exhausted. You have mismanaged emotions, meaning our emotions become harder to understand. They become more sporadic and wild. And it's an energy if you've been listening to my coaching for any time or especially if you're in the College of Confidence, where you have received the tools on how to choose your emotions, on purpose, how to navigate how to how to rewire and redirect emotions, how to neutralize them, how to create motions on purpose, how to think how you want to think versus what randomly thoughts coming to your mind when you've learned how to manage your thoughts and your emotions. You know that it takes a little bit of mindfulness, that mindfulness requires intellectual energy And when you are physically exhausted, when you are sleep deprived, that energy is not available, therefore, your ability to effectively manage your emotions is not there, you just don't have the energy for it. So things become very emotional and when we're very emotional things very, very dramatic. And so this, like this is Dramatis zation makes everything that we're doing harder, which leads to inefficiency. And the more inefficient you are, the more frustrated we get with ourselves. And what do we do, we double down we drink our coffee, we, and then too, we push ourselves up. And we bring ourselves down at night with some with some alcohol with some wine with whatever it is with some TV to tarnish those up. And we're creating a cycle where there's just super on and super off and we don't we lose this middle ground. And we're in creates more exhaustion. And then you really do feel like all you're doing is working. Because that's what you're doing. You're working in a from a place of inefficiency. And what happens next is, we start feeling really cynical about life, the things that used to be joyful and cute, you're like, you start, you start noticing little jaded comments that you think to yourself. And so you're creating this very negative environment within yourself. But a lot of this is coming from this pressure, that you have believed that you need to hustle to be successful, and that your success is based on what you can achieve, not on who you are on the inside. And so the antidote to some of this, like, you can see how it's a messy cycle, you could see how this is sort of the perfect storm, that when it sweeps up and pulls you under the exhaustion, the cynicism, the inefficiency, the mismanaged emotions, the pressure. You you feel burnout, you feel like you got nothing left in your tank, but everybody's expecting you to be going full speed still. And when I offered to you to sleep more, it sounds a little ridiculous, I know. But let's talk about what you can do. When we do need to reset our relationship with time. There's a quote I like by Eric Thomas, he says this, change your 24 hours and you will change your life. And one of the things that I do when I work with clients who are feeling burned out, when they're feeling that sort of depersonalization, from cynicism and exhaustion. There's this erosion, erosion of engagement, that that's distracting you and distance you psychologically from your work. And that inefficiency that creates us these feelings of incompetence and a lack of achievement of productivity, you start to worry more, you lose your connection with yourself, you lose your connection with work. And so we want to start by reconnecting you to yourself and reconnecting you to what you have control over which is your 24 hours. And to ask yourself right now with what I have and with what is there, I can take off my plate. Well, what can I allocate? What can I delegate? What can I say no to? What can I say, Hey, I don't have the capacity for this right now. How can I earn back my time? How can I earn back my I'm going to win back my life? How can I win back my 24 hours, I don't want to tell you find a way to get an hour more sleep than you are, I would say, of course get eight hours of sleep. But if right now you're getting five, I just want you to say find a way to get six period. And if you have an Apple watch or Fitbit, track your sleep, be proud of the sleep that you get your sleep is one of the top contributors to you feeling good about yourself and about your life, the emotional benefit of sleep, the physiological benefits are just crazy. But the emotional side of it too. It is not a luxury, it is a necessity. So the antidote to some of this, prioritize self care. shift your perspective, meaning start realizing and I'm gonna, I'm gonna touch on that in just a minute. But shift your perspective and reduce stress in your life, you are creating your own stress. And I know it can be very overwhelming. Okay, great. What do I do with that? How do I know how to stop that? And I want to when I when I coach people, we're we're stuck in this big like, stressful place of overwhelm. Where you go, I don't I can't figure this out. I want you to say back to yourself the question that can help you break through and that is this. What if this was easy? What if this was more simple? What is a simple solution I'm not seeing now when it comes to shifting and reframe your perspective, what I want you to do is what when we reframe our perspective, right now you're going I'm just burnout I gotta get through the day. What are the here's, those are some of the key phrases to know if you're burnout. It's some dread. I just gotta get through this. Hey, in next month, it's going to be better. Like we tell ourselves all these things. These are very long term, like sad statements. And one I want you to refuse to camp out there. But here's something you can do to work on changing how you feel the the exam feeling of feeling burnt out is an emotion that's sort of that combination of multiple emotions like that we described previously cynicism, exhaustion, disconnection, inefficiency. But what I want you to do rather than have a default emotion that starts the day. Disappointment, Dread, I want you to decide on the emotion you want to feel your day. In my coaching practice, I teach something called the T technique, which is based off the think feel do cycle where your thoughts create your emotions that your te a, your thoughts, create your emotions, your emotions, create your actions. And our actions are it's easier to do it when you feel motivated, taking action feels really good. But when you are in a place of, of absolute burnout, it's hard to feel motivated, you just feel exhausted, you've feel burnt out, you feel heavy. So if we want to, if that is what happens is when we get to places of burnout, everything becomes harder, because we're coming from a negative emotion, which creates more it's like trying to run with weights on when you get to take your actions. And so one thing we can do to start shifting and reframing our perspective and feeling like we have more power back, maybe, maybe we can offset offload some of the things and some of the responsibilities right now in your season of life. But what you can do and what you do have control over is the emotion from which you want to start your day, which is another way of saying what attitude do you want to start your day with? So what I want to coach you on, is to decide on the emotion you want to feel your day. And we do that by just saying, right? Well, I want to feel hopeful. I want you to make a list of positive emotions that you can you can attach to you. We want the emotions to be believable. You don't want to say if you're feeling really burnt out really exhausted, really cynical. Choosing the emotion of enthusiastic is not going to be a very good thought or very good choice. That's a it's it's an unrealistic choice to jump to, but hopeful or cautiously optimistic. I mean, those are gentler, and they're also going to get you to step into a place or maybe your emotion you want to fuel your day is gratitude grateful. Hey, today, I'm going to feel grateful. And this is how I start some of my bad days in my journaling practice and what I teach my college competence members, choose your emotion. Today I will be I will fuel my day from the place of gratitude, I will feel grateful. And then once you decide on that emotion, decide ahead of time on some anchoring thoughts to guide your day. So if I want to feel grateful, but I'm burnt out, but I want to but I'm going to be doing a 12 hour shift at the hospital right? What if I don't work at the hospital? Here's my my example. But what would I need to think to continue to stay in that emotional state of gratitude?
I'm so maybe maybe thoughts such as I'm so glad that I'm so thankful that my, my my medical school is paying off that I have a job in my field. I'm so grateful for the opportunity to help people when they're in need. I'm so grateful for the for the the two positive co workers that I have, you might have 15 Negative co workers, we give thanks for the two that are positive. You see everything we want to pre identify some powerful thoughts that create that emotion. And then decide who you want to be in your life that day. I often write an affirmation for myself at the at the beginning of the day, at the bottom of my journal that today I will walk in joy, I will be a life give her I will be a beam of encouragement to those who cross my path. Or maybe sometimes my thought is I've decided I will be a massively present mom and wife today. Decide to head proclaim ahead, decide who you will be how you will show up in your life as a human being that day, not as somebody who's doing a lot of things, not as somebody who was achieving but as who you are. And then the other thing I want to encourage you to do is to slow down and work your thoughts. What is work your thoughts mean? Well, it means identify like the thought, identify the thought that's causing you that emotional burnout, the frustration, the cynicism, or that dullness of inefficiency. Now I have worksheets for this that I provide for my students in the College of confidence we have a whole worksheet on on the cycle of the T the T technique and Word where to find where you're where the trip is, kind of the trip in the wire is. But you can start by saying what is the thought that's making me feel this? What am I thinking? But I want to give you a hot tip that when you think about this out loud, it's sometimes harder, it tends to take three to four times longer to come to the answer. I really encourage you just to get a pen and paper out. You don't have to do this in a journal. You can do it in a journal you can also do on a scrap piece of paper or a posted but write down these two questions. What am I feeling? And then what am I thinking? That's creating the Feeling if you can answer that. Now we know we can get curious about that thought, why am I thinking that thought? Is there another is that thought entirely irrefutably true? Or could, I think, a different thought, in the place of that we're not thought swapping, but we're getting curious to say, isn't that interesting that I chose that thought of the 1000s of thoughts, I could think about the same scenario. That's the thought I chose. I wonder if there's a better thought that I could choose. And ask yourself what a better a better what a better and believable thought could be that you could reframe that you could replace that that makes sense not this, you know, positive, toxic, toxic, toxic positivity thought like something that's ridiculous, but something that's believable. And write out some additional power thoughts to support this new thought shift. You guys it sounds like a lot of work. It takes three to five minutes max sometimes one minute. And this will change your life This practice can change your life it showed changes how you feel how you show up, do this work all the time in the college confidence we we are constantly working on reframing, understand your emotions. And if you want, even just come and join us for months, you can learn how to do this in your life and it will change your life when you change how you think. You change your life. Now, let me give you 15 other action steps you can take these are we're gonna go through these super quick this, this speaks to the self care that I wanted to talk about. But But I just want to encourage you do not stay in a place of burnout refuse to do that. The root of your burnout is coming from a lot of just from exhaustion. And you don't have to live there. You don't have to earn rest. You get to be human. The human experience involves play creativity, work. Connection, intensity, slowness, all of it the whole thing. And how often will we go to burnout? We're just we're off kilter, we're overbalanced to one side. Here are 15 steps. 15 ways you can do. You can you can help poke holes in your burnout number one or prevent burnout. Get plenty of rest. When you're burnout. Your body's telling you it needs a break. Make sure to get plenty of sleep every night, I would encourage you to track your sleep gamified give yourself data data doesn't lie. And take a nap take a micro nap sometimes a 10 or 15 minute nap can change how you feel emotionally and physically. Give it a try. I like to do what I call a sprint. What do I call them? Oh. S. Napa chinos. That's it Napa chinos where I take a I take an espresso shot. And that I lay down, I put my timer on for 20 minutes, and I wake up and by the time I wake up, my espresso has hit my body. And my body is up and I've got this like little micro nap. And it is amazing. It's like it's like I just took an eight hour nap. Number two and by the way, a lot of the time of our a lot of our burnout is coming because we're talking to ourselves in scarcity mindset about our time. And I encourage you to change how you manage your time, you have more time than you think you do. We just have to be smarter about it and we need to manage it, we need to have boundaries on it. And again, if you don't know how to start with that where to go, I have an entire research tons of resources in the COC an entire workshop, I want to invite you to come and take from the college competence where I will teach you how to manage your 24 hours in a way that gives you more time and is less stressful. Number two eat healthy eating unhealthy foods only gonna make you feel worse. Eat those fruits those vegetables, whole grains Drink plenty of water. Exercise number three get enough exercise it's a great way to reduce stress and improve your overall health. Even a brisk walk around the block can make a huge difference. Number four take breaks during the day because working nonstop is a surefire way to burn out quickly. Make sure to take a few minutes each each hour to take a break and relax, step away from your work. Close your eyes. Take some deep breaths, stand outside without your cell phone turn off your technology. We call these moments of margin in the COC micro micro breaks, I like to call them also productive pauses. And they're game changing. They can be just five minutes and it can change how your whole day feels. Number five, avoid multitasking we we think multitasking tasking is sexy, but it's not trying to do too many things at once, is only going to make you feel more stressed and less productive. When you're feeling overwhelmed focus on one task at a time and give it your full attention. I really like the use of putting timers on things and saying are 15 minutes on this. This is my only focus when I put a timer on it. It's like it triggers that focus in me to say this is what I'm doing. It's like I have a coach telling me Trish here's what we do. Number six simplify your life. Hey, if your life feels like it's constantly in chaos, it's time to simplify things. Get rid of anything that's not absolutely essential. And learn to say no more often you're going to feel so much better for the long run. This might feel really overwhelming. I would love to coach you through this be happy to help you out when you join the College of Confidence. Or if you ever get on get on my waiting list for one on one coaching, I help clients all the time in this. And it's crazy. What a life changing difference it makes. Number seven, find a hobby, Do things you enjoy. We already mentioned that towards the beginning of today's episode of go, you could have so much time into creating a life you love and to living well enjoying what you do, as working and do something every day you do for fun. Tell yourself today my job is to have fun doing something without any ulterior motive or pressure attached to it. It could be anything from playing an instrument to hiking to painting to, to whatever makes you happy to coloring to snowboarding to to cooking to baking. Just do something fun to dancing. Number eight, spend time with loved ones spending time with people who make you feel good is so crucial. When you're dealing with burnout. Surround yourself with positive energy. And let other people help you get through this and make that maybe you just binge listen to my podcast, I'd be happy to hang out with you and help you feel encouraged. Number nine, seek professional help. If you're struggling to cope with burnout on your own seek professional help from a therapist or a counselor, i You've heard me i So support counseling. I think it's a critical thing. I think everyone could benefit from counseling and therapy as well as coaching and I actually often recommend both at the same time therapy and coaching. Number 10 Get enough sleep, which is we already talked about getting enough rest. It's different than get enough sleep prioritize. Really what I want to say here is prioritize a healthy sleep schedule. One of the most important things you can do to recover from burnout is to get enough sleep, you might need more than the most people you have in the past when you are recovering from burnout. So go a little go to bed just a little bit earlier. And you'll be amazed at what your body is good. It's screaming out for its thinking you avoid alcohol at night, avoid caffeine and I do the things to bring yourself down and to go into a place of rest of self care. Have boundaries hold your boundaries. One of the best ways to prevent burnout is is to set boundaries in your life. You've You're always saying yes to every request every demand that's made of you, whether it's at work or in your personal life, it's time to start saying no more often it's time to start being honest with your co workers. Hey, I'm so sorry. I'm not capacity. I can't take that on I'm already right where you were by choice taking work home, probably. The boundary can be I can't work after a certain time.
But we're afraid. And I'd say face your fear, have conversations with your superiors and reset some expectations. Only commit to what you can realistically handle without feeling overwhelmed or stressed out the stressed out you is a cheap and watered down version of you. The people in your life don't want that version of you the people you work for don't want that version of you, you the self care is not a luxury it might make this might mean saying no to social invitations work projects are the commitments that are not critical. Number 12. Speak up for yourself. It's simple because here's the reality often burnout comes from not feeling like your voice is validated, or that it matters and so you stop using it. Sometimes we are burned out and over extended because we haven't spoken up for ourselves in our boundaries, or our preferences. Number 13. Create a habit of journaling or in practice. Mindfulness journaling gives you a place to express yourself. It's a safe place to explore and understand your emotions and feelings. And once you know how you feel you can then work to shift those feelings by choosing your thoughts on purpose. It's game changing, it is the number one starting foundational habit I teach. When I start with teaching someone confidence skills, journal, journal, journal journal journal who guy and I have tons of resources in the College of confidence on that I also have a lot of YouTube journaling videos, I'll link some of them here. But you can type in Trish Blackwell journaling into YouTube and you'll get me walk you through how to journal. Number 14 spend some time on your life outside of work. We already talked about this, but I want to re emphasize it. Prioritize your free time and your time margin and make sure using your time urgent on purpose. If you love your life outside of work, you're going to feel invigorated and recharged. But that also means you're gonna have to do the mental work to not feel guilty when you're living off. And if you're super motivated, we have this guilt of actually living life like you will have that nagging thought oh, I should be working or I should be cleaning my house or I should be doing some something productive. And that is why I like using that phrase productive pauses when I'm pausing from work and from productivity is a productive pause. When I'm resting and I'm not working. When I'm playing. I'm working on play I like to use I'm so attached to being a productive person. I trick myself in my language. I say hey Trish right now you're working on being present. Right now. We're working on doing nothing. Right now you're working on resting. And it's way more it makes that rest that slowness. much more available to me. So if you're wired like me, I want I want to encourage you to give that one a try. And then finally, number 15. Decide on what, decide what showing up with excellence means. Your attitude is everything. But sometimes it's hard to have a good attitude when you're burnt out. Right, because the cynicism, the inefficiency, the exhaustion, so decide, with the current most excellent version of you would look like would do, and they get curious about how you can show up as that version of you. This is what were you do with, with the Ask yourself what emotion you want to start with, identify who you want to be that day. That version of you be the best version you can be today, Don't pressure yourself with unrealistic expectations, but work from where you currently are. To create an attitude of excellent. You can even ask yourself, What does excellence mean for me today? What would an attitude of excellence be? How can I be excellent? How can I choose an attitude that's just above board? How can I find the good here? How can I? How can I talk back to my complaining. Because when you're proud of your attitude, at the end of the day, when you're proud of your attitude, you're gonna feel more fulfilled after the day of work, no matter how that day went. And then finally, the one one of the core habits I forgot to listen to Alan, here's your bonus tip. I call this the one habit and it's the nighttime journaling habit that I call the 333. So it's writing down at the end of the day, three things you regret grateful for for the day. So three gratitudes from the day, three things you want during the day three wins from the day, and three wins you want to have for tomorrow. What that does is it quiets your mind, it tells you we've already prioritized what you're going to do tomorrow, how you're going to win tomorrow, you've already decided you're not hoping to win tomorrow, you've decided I will do this, and this and this. And then additionally, you're giving yourself credit for how you showed up today. How did I win today. And you might be Hey, I got this thing done. Hey, I turned my bad attitude around at three o'clock when I was really feeling grumpy. And I turned it around and had a really productive afternoon. Where then I and then I was solely present and didn't have my phone out at dinner like those are wins. Or maybe the win is I turned Netflix off and went to bed and I was in bed reading a book by eight o'clock. But doing that writing your 3333 gratitudes. Three wins from the day and three wins for tomorrow. Game Changing. Give it a try do three days of that. And take that take my three, three, challenge my three day three, we're gonna call that the three day 333 challenge our guys we're gonna close out with our listener that episode. This is from tortious and hatred. I just wanted to say how much I love your podcast, and how beneficial it has been to me. Even as a young adult going into my 20s You give such amazing advice that really makes me think it gives me different perspectives. I really especially love that you incorporate your faith into your podcasts as well. I'm currently in a long distance relationship with my boyfriend who have been dating for over a year and a half. He's the sweetest person is so supportive with everything. And I'm the same way but I've been dealing with a lot of relationship anxiety, and worry, I always try to ground myself with Scripture and whatnot. But I still feel his anxiety building up. I would love for you to do an episode on your podcast about long distance relationships, finding yourself through them and how to deal with anxiety in relationships. Thank you. Oh, girl, you got it. I love it. You guys. I love it when you asked me for a topic that I've not been able to to cover yet. And I realized with this with this, that I haven't so we're going to be doing in two weeks, the first week of February, if we're doing our first episode in February is going to be is that our first episode times i Yeah, it's gonna be the very first episode the first Tuesday in February. Relationship anxiety you gotta girl are doing it. I'm gonna do a whole episode on relationship ship anxiety, what to do about it, how to work through it, how to talk back to the anxiety how to trust the love that you have the love that is being shared, how to not be somebody who's who's in a place of fear. Who wants to snoop who doesn't believe the things that the person really how to just have a healthy beautiful relationship because I've had some unhealthy ones I'm gonna be talking from my pain points my experiences and then I have the most life giving beautiful marriage that I work at and my husband works at but yes, I cannot wait for this topic. You gotta grow it guys. I love hearing from you if you're not yet connected with me on Instagram. I'm trish_blackwell there I still hang out on Facebook too. I'm Trish Blackwell Coaching there. But again, just quick reminder, if you want to get access to our masterclass replay, go to www.trishblackwell.com/motivatedreplay. Guys go out there today go be more of who God created you to be. Be you. Be free. If you loved today's episode of the Confidence podcast I invite you to check out the College of Confidence at www.collegeofconfidence.com the COC is where your next step is. In the COC we cultivate confidence create courage and spark change It takes everything we do here on the podcast to the next level, and our members get crazy life changing results. I'm so confident that you will find that the COC is the most encouraging place on the internet, and that it will so wildly exceed your expectations that it comes with a money back guarantee hate joining is completely risk free. You owe it to your future self to take your growth to the next level by coaching with me in the COC. Join me today at www.collegeofconfidence.com
Sign up to receive email updates
Enter your name and email address below and I'll send you periodic updates about the podcast.