Fried. The Burnout Podcast

“You’re going to have to surrender and have patience and be ready and willing to be annoyed.” On today’s 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 you’d like. First off—you 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 you’re expecting to make progress using the usual self-care tricks on Instagram and TikTok, you’re 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 environment—physical, home, work, family, and relationships— 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 shouldn’t do this alone. Sarah will share the physiological change that she describes as “miraculous” 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 “The recovery mode is a healing process. There’s a lot of repair that needs to occur to your body, mind, and spirit in the very beginning. You have to basically convalesce. That’s a tough one to go from running on adrenaline to convalescing. So it’s going to feel like shit, and it’s going to be awkward, and you’re not going to like it and you might not be able to do it at first.” (7:14 | Sarah Vosen and Cait Donovan) “It’s 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? It’s too much change at one time. There’s too much guilt involved in that, there’s too much fear of disappointing all those people you’ve been trying to help for all those years. You’re worried they’re all going to turn on you and so there’s all this negative reinforcement in your mind about giving yourself what you need.” (9:58 | Sarah Vosen)“Small environmental changes, you might not think they matter that much, but they are critical.” (20:56 | Cait Donovan)“We talked about ‘other care.’ Sometimes you have to outsource some of this—and not just coaching and therapy—the physical care of your body has to be outsourced to someone.” (28:31 | Cait Donovan)“Loneliness 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.” (31:28 | Sarah Vosen) “Recovery requires taking off the blinders or having someone support you who doesn’t have blinders on who says, ‘Oh, no. There’s 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.’” (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

“I’m in recovery from recovery,” 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 “indoctrinated” 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 “Recover with Colleen” where she teaches women who are “lost in the weeds” with alcohol to pursue mental health, happiness and a connection with their power and purpose rather than sobriety. On today’s episode of FRIED, she’ll describe what she calls “emotional sobriety.” She’ll explain how to develop a growth mindset, break out of victim mentality and learn to stop leading with “I can’t.” She’ll reveal what we’re 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 “what is” instead of “what if.” It’s not about the alcohol, Colleen explains. Join today’s discussion to take the first step toward standing in your power. Quotes 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

“Why is it that two people can be in the same exact environment, at the same job, and one person burns out and another person doesn’t?” And not only does that other person not burn out, they thrive?” 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 BPF—burnout protection factor. On today’s solo episode of FRIED, Cait explains how we can build up our own BPFs within the six burnout factors— 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. She’ll 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. She’ll 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 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

“How you take command of the narrative is what’s going to see you through when you begin to determine what parts, if any, of the story you want to tell.” 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 process—you are evaluating the company just as much as they’re evaluating you. Using the Four Fs—Fit, Function, Finance, Forward—John advises the questions to ask to determine your values and whether they match the company’s, how to negotiate your best compensation package, and why you should be thinking two steps ahead. He’ll tell you when to take the conversation deeper and as well as how to avoid wasting both parties’ 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 “We grew up thinking, ‘Oh, my gosh. They’re going to bless me with an interview. I have to be good and I can’t offend them and I can’t—we don’t want to offend anyway—but I can’t upset them and if I ask this question, what are they going to think?’ 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, ‘I feel like I’m the one being interviewed,’ and I would say, ‘Well, you are.’” (8:17 | John Neral) “Oftentimes we think, ‘Oh, gosh. Now, we’re going to talk about money.’ Now battle lines are drawn, it’s them versus us —no, it’s not. Round the edges off. It’s a conversation. ‘This is what I want. Can we make this up here? What about this?’ If anything, it’s 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.” (27:59 | John Neral)“Oftentimes, job seekers will look at going for a job as an immediate solution or quick fix of getting them out of a situation they’ve been in. ‘I work for a toxic employer. I haven’t had a job, I just have to accept something and move on.’ When people aren’t thinking forward about forward, what happens is this decision becomes very isolative. ‘I’ve checked the box, so now what?’” (32:06 | John Neral)“Career gaps and break are not as stigmatized or biased as what they were pre-pandemic.”(39:56 | John Neral)“This is what I needed, this is what I did, here’s what I learned, here’s what I gained, here’s why this is of value to you. Take that gap and turn it back to, ‘Here’s why I’m a better leader, a better employer, here’s what it is that I’ve done.” (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

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 burnout—a state of deep energy depletion—requires 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 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

“Insecure attachment—period—whatever category you’re in, is 100 percent nurture. One hundred percent. It’s a relationally driven disorder.” Dr. Julie Menanno, author of “The Secure Relationship,” 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 met—or even to understand our needs in the first place—engage 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 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

Hey, FRIED fam! On today’s 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 leader’s 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, you’ll learn #straightfromcait how to positively influence company culture so that everyone wins. Quotes “We have to understand that if your workplace culture was healthy, it’s more likely that you wouldn’t have ended up here.” (1:39 | Caitlin Donovan)“You don’t 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.” (4:21 | Caitlin Donovan) “If you are someone who typically burns out, and you’re a people pleaser and a perfectionist, as a business owner, you’ve 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 they’ve wanted to go for two years.” (5:08 | Caitlin Donovan) “I’m 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.” (12:25 | Caitlin Donovan) “One of the things during burnout—and this is fascinating—is you lose some of your peripheral vision, actually, physically, lose peripheral vision. This kind of also works in a brain way. You also can’t see solutions that are not right in front of you. So, when you’re burnt out you kind of tunnel vision yourself and it’s really hard for you to see the bigger picture and how everything is interacting.” (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

“Shame is driving the bus of our lives,” says life coach, keynote speaker, author and “hell-raiser” 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 in–perfectionism, people pleasing, control– are what Brene Brown calls “the armor”. 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 “shower-upper” 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 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

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 “Transforming Trauma: The Path to Hope and Healing.” 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. What’s 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 beings—wiser, kinder and more thoughtful. One highly effective component of Dr. Gordon’s recovery program as described in “Transforming Trauma” 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 judgment—of ourselves and others– 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 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

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 ChangePost-Burnout Growth & Self-DiscoveryJourney Into Functional MedicineIntroduction to SiPhox HealthSiPhox HealthThis 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.

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 body’s 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 body’s 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. . 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

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

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. Here’s a key point – 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 FRIED’s group program for burnout recovery: https://caitdonovan.com/unfried

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. She’ll 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 – 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 – 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 – because within those small changes lies the potential for significant well-being transformation. Connect with Dr. Monica Wang: - 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

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 heart—reparenting 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

In today's episode, Sarah and I discuss the topic of sleep, particularly from the perspective of Chinese medicine. They also talk about the phases of burnout and how they can impact sleep patterns for certain individuals. Episode Highlights: Cait and Sarah delve into the Chinese medicine perspective on sleep, introducing the concept of Yin and Yang. They use the Yin Yang symbol to explain the interdependence of these opposing forces, describing Yin as cold, dark, still, and moist, while Yang is associated with warmth, activity, and movement. They explain how balance between Yin and Yang is crucial for overall well-being and that disruptions in this balance can affect sleep. They encourage listeners to consider the Chinese medicine perspective on sleep and explore the principles of Yin and Yang balance. They want listeners to view sleep through this lens, understanding the interplay between Yin and Yang as they aim to provide a fresh perspective that may help listeners make different choices to improve their sleep. Remember, understanding the phases of burnout and recognizing how imbalances in Yin and Yang can impact sleep patterns. The goal is to empower everyone with a new understanding of sleep and potential strategies for achieving better sleep quality. Connect with Cait: https://friedtheburnoutpodcast.com https://caitdonovan.com Book a free 1:1 call: 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 https://www.friedtheburnoutpodcast.com/post/riley-jarvis-the-big-secrets-of-exceptional-sleep-with-the-sleep-consultant https://www.friedtheburnoutpodcast.com/post/kristen-holmes-stay-ahead-of-your-health-with-whoop

In today's episode, I will talk about breaking the cycle of assumptions, communicating openly about preferences, and embracing tasks and experiences that bring personal joy and fulfillment. Episode Highlights: Cait Donovan talks about challenging the habit of self-sacrifice, exploring resentment as a tool for defining boundaries, and encouraging individuals to prioritize their needs and desires, symbolized by the metaphor of "giving yourself the good plate." Cait encourages listeners to prioritize their own needs and desires, challenging the habit of self-sacrifice, and urging them to stop giving away the metaphorical "good plate." The overall message is a call to action for individuals to prioritize their well-being, challenge assumptions, and create a more balanced and fulfilling life. The challenge for the year 2024 is presented as an opportunity for individuals to commit to giving themselves the "good plate" and sharing their journey with everyone else! Connect with Cait: https://friedtheburnoutpodcast.com https://caitdonovan.com Book a free 1:1 call: 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

Welcome, dear listeners, to a captivating transformation and personal growth journey. I'm Cait Donovan, your host for today's episode. In this episode, we have the incredible privilege of delving into a conversation that promises to be nothing short of life-changing. She's not just here to talk the talk; she's walked the walk. So, grab your favorite beverage, get comfy, and prepare to be inspired as we introduce you to the remarkable Bronwyn Davis. Episode Highlights: Bronwyn Davis stresses the importance of embracing new approaches to personal growth, emphasizing that it's not a quick fix but a profound tool for self-discovery. Her insights reveal that preparation and a guided environment are key for successful ketamine sessions. She blends internal family systems therapy concepts to address potential resistance, underlining the need for both physical and emotional safety. Now, here's the kicker: ketamine-assisted coaching is tailor-made for self-aware high achievers looking to conquer their inner obstacles. It's a transformative journey towards self-love and clarity, but the real magic happens when you integrate those insights into your daily life. Bronwyn shares her own personal growth journey with ketamine. This episode is your ticket to discovering the potential of ketamine-assisted coaching for burnout recovery and personal transformation. It's all about embracing openness, prioritizing safety, and ensuring ongoing support along the way. Connect with Bronwyn Davis: https://www.bronwyndavis.com/ https://www.ketamineassistedcoaching.com/ https://www.instagram.com/bronwyndaviscoaching/ https://www.linkedin.com/in/bronwyndaviscoaching/ 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 a free 1:1 call: 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

In today's episode, I will talk about the concept of Festivus from Seinfeld and how its elements, such as the Festivus pole, airing of grievances, feats of strength, and the declaration of Festivus miracles, can be adapted to address workplace burnout. Episode Highlights: Cait Donovan talks about Festivus from Seinfeld, exploring each of its element's application in battling burnout. Cait stresses the importance of simplicity, open communication, setting achievable goals, and celebrating positive changes in creating a healthier work environment. Cait encourages listeners to get their own Festivus miracle by using a resentment journal, which is a tool designed to identify aspects of your life that generate resentment, assisting in the process of determining whether to eliminate or modify them. While Festivus originates from a sitcom as a lighthearted and absurd holiday, its components can offer valuable lessons in combating workplace burnout. Remember to declutter your workspaces, encourage open communication, set achievable goals, and celebrate your victories. By doing so, you can make your workplaces more resilient and enjoyable! Connect with Cait: https://friedtheburnoutpodcast.com https://caitdonovan.com Book a free 1:1 call: 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

In today's episode, Diann Wingert and I will talk about the relationship between ADHD and burnout. We will discuss how they affect each other and identify what people who suffer from both can do to help themselves recover quickly. Episode Highlights: Diann and Cait talk about how ADHD and burnout relate to each other. They emphasize that people with ADHD tend to be either extremely obsessed or completely disinterested in something. They discuss how the intense curiosity and enthusiasm associated with ADHD can lead to a lack of boundaries, pacing, and self-awareness, potentially causing burnout. Diann encourages listeners to acknowledge the challenges of maintaining self-awareness and setting boundaries even when aware of the potential for burnout. Remember, intense focus can lead to burnout if unchecked. Finding a balance, setting boundaries, and maintaining self-awareness are crucial to harnessing the strengths without succumbing to the challenges of this stimulating mental landscape. Connect with Diann Wingert: https://www.diannwingertcoaching.com/ https://www.instagram.com/thediannwingert/ https://www.youtube.com/channel/UC5qFHTPZTAxtYvVLyip3h0A/ https://www.linkedin.com/in/diannwingertcoaching/ Connect with Cait: https://friedtheburnoutpodcast.com https://caitdonovan.com Book a free 1:1 call: 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