Episode 005 – Transforming Burnout and Reclaiming Your Life

Today we dive into the pressing issue of burnout, particularly affecting high-performing professional women. In this episode, we explore my new Transforming Burnout Blueprint and share practical tips for managing stress and reclaiming your life. We’ll discuss the unspoken expectations and societal pressures that contribute to burnout and offer strategies for acknowledging and addressing these stressors. Learn about the importance of understanding your stress response, effective techniques for stress release, and how to build sustainable habits. Don’t miss out on the resources mentioned in the show—download the Transforming Burnout Blueprint in our free membership group. https://www.skool.com/conscious-transformation/about Tune in and start your transformation today!

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Transcript

Welcome back to the Conscious Transformation Podcast! I’m your host, Helene, and today we’re diving deep into a topic that affects so many of us, especially high-performing professional women and that is burnout. In this episode, we’re going to explore the elements of my Transforming Burnout Blueprint and share practical tips to help you manage stress and reclaim your life. As always, you’ll find more information and resources in the show notes, including a link to download the Transforming Burnout Blueprint.

You know, I wish I’d known consciously and could have acknowledged the unspoken expectations I felt as a young girl. Not showing our emotions, our needs, being polite and stoic. Taking on pain with a smile, managing others’ feelings with more value than our own, and meeting others’ needs before or instead of our own. These are the background beliefs that we are often surrounded by or take on from society and through generational expectations or traumas.  These expectations only increased in the bucket loads as I became an adult, turning into blind spots that I was completely unaware of.  With each new responsibility, child, or role, the mounting personal expectations for myself was that I could have and do it all and that I was a bottomless pit ready to absorb the pain and take on more challenges. Does this sound familiar to you? 

Now before we dive in too deep I want to explain that I am not saying that we should down tools, expect the world or others to change to better support our needs and I am also not saying that we shouldn’t continue to attack our goals, and our responsibilities with as much effort as before. In fact I think we should smash our goals, not expect the world to change instantaneously but to educate ourselves, change our behaviors, our beliefs, our expectations and build a world where we can sustain achieving the goals and responsibilities that fulfill us and our children. By educating ourselves, checking our thoughts and unconscious habits or blind spots and learning how to decompress, destress and care for ourselves we can live a happier and healthier life.

In addition to all the modern day stressors we have natural physiological responses to the world that we cannot control such as our fight, flight, freeze and fawn responses. We could be experiencing these on a daily basis – a bully boss, a walk home, a train journey etc. threats and our natural responses to them add to our daily maintenance stress.  Or even worse if we have PTSD symptoms that regularly trigger us into these responses from simple “normal” situations. We do our best to suppress them, to be socially polite and appear normal.   With all this we have a recipe to be stuck in chronic stress without a mechanism to release it. Even just talking through it I can feel the weight of it if we do not have a mechanism to let it go and decompress and release the stress.

Emotions are gifts, natural and beneficial processes that help us in so many ways. Yet, we have been taught it’s not okay to sit with the emotion and to feel it. When were we taught that emotions are like tunnels, allow them and you will come out of the other side!

We don’t allow ourselves to transition through the full range of natural responses just like you would see animals in nature. So, we get stuck, often on repeat, as this stuck emotion is ignored, repressed, or disassociated. 

In nature, when a simple duck fights with another duck, you will notice that when it’s over, both ducks flap their wings and shake off the stress. When a gisele is caught by a lion and it goes into the freeze response, if the lion leaves to fetch the cubs, the gisele sensing the lion’s departure will start to shake and then get up and run. This shaking and movement is the natural full circuit of stress and recovery.

So when have we enabled the process of stress and recovery to complete?

Even in non-life-threatening situations, we can experience this stress response: elevated heart rate, adrenaline, fear, or anger. But we often repress our innate responses to be socially responsible (which is good and needed), but in doing so, we have not facilitated the natural circuit of stress and recovery. And this is what can often lead to burnout.

So, let’s break down the Transforming Burnout Blueprint into three stages: Stress Response, Stress Release, and SOAR—Sustainable Ownership And Reinvention.

Stage 1: Stress Response Start by understanding the fundamental concepts that influence your stress response. This involves the mechanisms of stress and how they impact your body and mind. How they activate your Nervous System, triggering responses like Fight, Flight, Freeze, and Fawn. Recognize how Limiting Beliefs and Negative Thinking patterns multiple stress, shaping your overall experience of it. This stage sets the groundwork for effective stress management by adjusting our basic perceptions and responses to stress and diving deep into our unique thoughts, feelings, responses and experiences.

Understanding the stress response is crucial because it forms the foundation of how we perceive and react to stressors in our lives. Think about it: our bodies are hardwired to react to danger in ways that ensure our survival. This is known as the “fight or flight” response. But in our modern world, this response can be triggered by non-life-threatening stressors, such as work deadlines, family responsibilities, or social pressures.

This constant activation of the stress response without proper release mechanisms can lead to chronic stress, which is detrimental to our health. Chronic stress affects our mental, emotional, and physical well-being, leading to anxiety, depression, fatigue, and even serious health conditions. Recognizing and understanding these responses allow us to take the first step in managing them effectively.

For Stage 2: Stress Release.

Once you understand how stress affects you, the next step is learning how to release it effectively. This stage mainly focuses on the practical strategies to close the loop on the stress response and release accumulated stress held within the body. I learned this only a couple of years ago when I had a few transformational experiences with breathwork, and after understanding stress release in animals I could then see how I was naturally trying to replicate the shaking or the movement to release in my own life.  It’s so vital to test and learn, try techniques such as controlled Breathing, Mindfulness, and Reframing to soothe and support your nervous system. You have to learn what works best for you and then incorporate them into your daily practices which could be Shaking, Laughter, Crying, and exercise to help decompress and manage your day to day stress. 

It’s a process and you’ll have everyday stress and likely chronic stress to let go of which is why a solid routine and experimenting with different decompressing sessions like breathwork, yoga or creative arts like painting or playing music is so important.

Stress release is about giving your body and mind the tools they need to let go of accumulated tension. It’s like hitting the reset button, allowing your system to recover and regain balance. Think about it: if you’re constantly carrying around stress without releasing it, it builds up and eventually leads to burnout. By incorporating stress release practices into your daily routine, you can prevent this buildup and maintain a healthier balance.

So Let’s talk about some specific stress release techniques you can start using today.

Breathing Exercises: Deep, controlled breathing is one of the simplest and most effective ways to calm your nervous system. Try this: take a deep breath in through your nose for a count of four, hold for a count of four, and then exhale slowly through your mouth for a count of six. Repeat this several times and notice how your body starts to relax.

You’ve also go Mindfulness and Meditation: These practices can help you to stay present and aware of your thoughts and feelings without judgment. By regularly practicing mindfulness, you can reduce stress and improve your overall mental well-being. Start with just a few minutes each day, focusing on your breath or a simple mantra.

Another powerful technique is Shaking. This might sound unusual, but shaking your body can help release pent-up tension. Stand up, and start shaking your arms, legs, and whole body. Do this for a few minutes, and you’ll feel a sense of relief and relaxation.

They say laughter is the best medicine, and it’s true! So watch a funny movie, read a humorous book, or spend time with friends who make you laugh. Laughter releases endorphins, which are natural stress relievers.

Sometimes, a good cry is all you need to release stress. It’s okay to let your emotions out. Crying can be a healthy way to process and release feelings that have been building up.

And Exercise is one of the best ways to reduce stress. It doesn’t have to be intense—activities like walking, yoga, or dancing can be very effective. Physical activity releases endorphins and helps your body process stress more efficiently.

Part of the Stress release process once you’ve understood how to decompress is how to protect and plan.  In the blueprint I call it the Wellness Walls which are so important to being able to build healthy boundaries, schedule in our decompressing and releasing stress slots into our diaries and plan for the day.  

So, how do we set Boundaries? Boundaries are essential for protecting your emotional and mental well-being. They help you manage your time and energy more effectively, preventing burnout. Start by identifying areas in your life where you need to set limits. This could be at work, in your personal relationships, or even with yourself. Communicate these boundaries clearly and don’t be afraid to say no when necessary.

Journaling is often a great tool that can help us to spot potential issues and make changes to de-stress and look after our needs. Use your journal to record your thoughts, feelings, and experiences. This can help you gain clarity, process your emotions, and track your progress. 

Mindset is another important part after you have understood and practiced your daily decompressing.  Looking at any limiting beliefs, negative thinking and reframing thoughts which will not support our journey of decompressing. One of the best ways to build is through Practicing gratitude which has a contagiously positive impact on us and those around us. 

Now, let’s move on to Stage 3: SOAR (Sustainable Ownership And Reinvention)

With a clear understanding and effective release strategies, the final stage is about thriving and reinventing yourself. This involves defining your Purpose, and setting meaningful Goals. Finding and cultivating a supportive Tribe by engaging in Community Support, building Connections, and Supporting Others. 

SOAR is about taking the tools and insights you’ve gained in the first two stages and using them to create a life that not only manages stress but also promotes growth and fulfillment.  Setting boundaries to protect your well-being, finding purpose in your daily activities, and building meaningful connections with others. Creating a balanced and fulfilling life where you can really thrive.

Defining Your Purpose is a crucial aspect of SOAR. Having a clear sense of purpose can give you direction and motivation and uplift you out of stress. Take some time to reflect on what truly matters to you. What are your passions? What makes you feel fulfilled? Use this insight to guide your decisions and actions, aligning your daily activities with your purpose.

Setting Meaningful Goals helps you stay focused and motivated. Break down your long-term goals into smaller, manageable steps. This makes them less overwhelming and more achievable. Celebrate your progress along the way, and adjust your goals as needed to stay aligned with your purpose.

Finding your tribe is something I have only explored late in my life and it is such a gift.  Start to seek out and surround yourself with people who uplift and support you. Engage in community activities, build connections with like-minded individuals, and support others in their journeys. This sense of community can provide you with so much more than you could imagine, along with all the encouragement and accountability you need to stay on track.

All of these elements and the three stages  give us a map out of overwhelm and burnout and inspire us to reinvent ourselves to take the opportunity to change.

I hope you’ve enjoyed todays podcast.

If you’d like to find out more you can download the transformation Burnout Blueprint from the link in the show notes. And don’t forget to join our free membership group for more resources, tips, and support on your journey.

Thank you for tuning in today. If you found this episode helpful, please share it with others who also might enjoy it. 

With lots of love

Helene