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638. Practical Steps in the Prevention of Burnout · Be It Till You See It

• 0:00
  [SPEAKER_01]: There are some really great resources out there on preventing burnout, and I was able to find some from different scientists and doctors and people have been really researching this because as we know from the last episode, burnout can actually take years off of your life, it can age your brain and it can take years to recover from.
• 0:16
  [SPEAKER_01]: Welcome to the Beat till you see it podcast where we talk about taking messy action knowing that perfect is boring.
• 0:24
  [SPEAKER_01]: I'm also Logan, Ply's instructor and fitness business coach.
• 0:27
  [SPEAKER_01]: I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt.
• 0:35
  [SPEAKER_01]: My friends, action brings clarity and it's the antidote to fear.
• 0:42
  [SPEAKER_01]: Each week, my guests will bring bold, executable, intrinsic, and targeted steps that you can use to put yourself first and be it till you see it.
• 0:52
  [SPEAKER_01]: It's a practice, not a perfect, let's get started.
• 0:59
  [SPEAKER_01]: Alright, be a babe.
• 1:00
  [SPEAKER_01]: Hello.
• 1:01
  [SPEAKER_01]: Welcome back to the VTIL you see at podcasts.
• 1:02
  [SPEAKER_01]: We are completing, well, at least for now, our series on Burnout.
• 1:07
  [SPEAKER_01]: super excited about these little miniseries that we do when we did habits.
• 1:11
  [SPEAKER_01]: We've been self-love.
• 1:12
  [SPEAKER_01]: We've got this one and I really hope you're liking it and if you are wanting more of these than let us know because we want this podcast be something you want to listen to and if you have any topics you want us to cover then let us know or if you have any guests.
• 1:23
  [SPEAKER_01]: You can send those in.
• 1:24
  [SPEAKER_01]: Also, if you have questions, after listening to these questions or a home moments or wins, send that into be a pod.com slash questions.
• 1:30
  [SPEAKER_01]: We will answer your questions on our Thursday episodes for recap on or we have interviews and we will share your wins on the FIFs.
• 1:37
  [SPEAKER_01]: And I think it's really important.
• 1:38
  [SPEAKER_01]: Like, if you have a win where like, oh, my gosh, I was able to catch myself in some non self love or bad happen, bad at an air quotes.
• 1:45
  [SPEAKER_01]: It's not really there's no such thing as bad habit habits.
• 1:48
  [SPEAKER_01]: A thing like that.
• 1:49
  [SPEAKER_01]: We want to celebrate that with you because one, it will do a good, but
• 1:53
  [SPEAKER_01]: So the first episode on this series was actually like, what does burnout look like?
• 1:57
  [SPEAKER_01]: Why is it happening?
• 1:58
  [SPEAKER_01]: This episode is on prevention, right?
• 1:59
  [SPEAKER_01]: And I think that that is where we can take some action.
• 2:01
  [SPEAKER_01]: And we can really apply our BTOEC at style to this, right?
• 2:05
  [SPEAKER_01]: So let me pull up my handy dandy.
• 2:08
  [SPEAKER_01]: notes on this because it's really exciting.
• 2:10
  [SPEAKER_01]: So there are some really great resources out there on preventing burnout and I was able to find some from different scientists and doctors and people have been really researching this because as we know from the last episode burnout can actually take years off of your life, it can age your brain and it can take years to recover from.
• 2:27
  [SPEAKER_01]: So, we know that burnout is essentially losing your muchness from the mad hat or quote that I talked about in the last episode.
• 2:33
  [SPEAKER_01]: You've lost your muchness.
• 2:34
  [SPEAKER_01]: You used to be much much here, but truly burnout, you can get burnout from any chronic stress situation.
• 2:39
  [SPEAKER_01]: So, you know, and this is hard because we don't always get to control the things that are going on in our life.
• 2:43
  [SPEAKER_01]: So, of the first few things that I'm going to say, I'm just going to tell you right now, like, practice mindfulness and micro breaks.
• 2:51
  [SPEAKER_01]: So, okay, there you can actually study mindfulness, and that is really cool.
• 2:55
  [SPEAKER_01]: UCLA has a degree or not, I'm not going to agree, but a certificate in mindfulness.
• 2:59
  [SPEAKER_01]: And it's not easy to do, right?
• 3:01
  [SPEAKER_01]: But there are different ways that you can practice mindfulness.
• 3:03
  [SPEAKER_01]: One of the things that we did was we froze a grape, and then we practiced putting the frozen grape in our mouth, and focusing on how that grape felt in our mouth, how it tasted, what it felt like.
• 3:15
  [SPEAKER_01]: We didn't chew it, right?
• 3:16
  [SPEAKER_01]: Well, you're just like, kind of focused on it.
• 3:17
  [SPEAKER_01]: That's really helpful if you have a hard time meditating.
• 3:20
  [SPEAKER_01]: Also, we didn't mind fullness walks.
• 3:21
  [SPEAKER_01]: We were like, what you paid in a direct foot?
• 3:24
  [SPEAKER_01]: left foot, right?
• 3:25
  [SPEAKER_01]: Just like really doing it, but micro breaks and mindfulness practices are going to be really huge for you, especially if you are, if what's going on is out of control.
• 3:33
  [SPEAKER_01]: You can't change the situation you're in.
• 3:36
  [SPEAKER_01]: We had a client who's parents were in the hospital and it wasn't looking good.
• 3:41
  [SPEAKER_01]: It was like they might never relieve and this client after a few days of just
• 3:46
  [SPEAKER_01]: like dealing with Al that, she realized she needed to do her plies mat every day.
• 3:52
  [SPEAKER_01]: And just doing that gave her a sense of prioritizing herself, but also purpose and then just a mindfulness, just like 20 minutes to focus on what she's doing and herself before she went into the situation that she can't control.
• 4:08
  [SPEAKER_01]: All right, this is going to sound obvious, but also we need to talk about it because I do meet a lot of people who struck what this.
• 4:17
  [SPEAKER_01]: So if you struck with this, you are not alone boundaries.
• 4:20
  [SPEAKER_01]: You have to set them to protect your energy.
• 4:22
  [SPEAKER_01]: The most resilient leaders set clear limits on their time carve out sacred personal times whether for the gym, family dinner dinners or unplug weekends and communicate these boundaries firmly.
• 4:32
  [SPEAKER_01]: study show that working reasonable hours and taking breaks booth productivity and creativity while always being on diminishes them.
• 4:39
  [SPEAKER_01]: So if you are always on all the time and you let people come ask for things for work all the time.
• 4:46
  [SPEAKER_01]: It actually diminishes your creativity and your productive productivity.
• 4:49
  [SPEAKER_01]: You're not getting as much stuff done as you think or doing it well.
• 4:52
  [SPEAKER_01]: And this is really hard because people get nervous about setting boundaries.
• 4:56
  [SPEAKER_01]: They think they're going to piss people off.
• 4:58
  [SPEAKER_01]: You might.
• 4:59
  [SPEAKER_01]: You know, I definitely think that there are people, especially my professional world where they don't love the boundaries that I sat.
• 5:04
  [SPEAKER_01]: I'm like, I won't do those things for you.
• 5:06
  [SPEAKER_01]: But I'll do these things for you.
• 5:08
  [SPEAKER_01]: And the realities are kind of ways to say it.
• 5:10
  [SPEAKER_01]: Sometimes you have to just be firm and just say it.
• 5:12
  [SPEAKER_01]: Sometimes it's actually just easier to feel like this is the boundary.
• 5:15
  [SPEAKER_01]: This is what I will do for you.
• 5:16
  [SPEAKER_01]: But
• 5:17
  [SPEAKER_01]: One, they're kind.
• 5:18
  [SPEAKER_01]: We actually have a really great episode with Tanya Dalton about boundary.
• 5:21
  [SPEAKER_01]: So if you haven't listened to that one, I would.
• 5:23
  [SPEAKER_01]: It's so, so important.
• 5:25
  [SPEAKER_01]: And it's not going to be easy, especially if you're not used to it.
• 5:27
  [SPEAKER_01]: And people who love you might get frustrated about the boundaries of studying because you are changing the way that they engage with you, you're changing their habits outside of their control.
• 5:35
  [SPEAKER_01]: But
• 5:36
  [SPEAKER_01]: That isn't your responsibility, especially if you're trying to prevent burnout, because you're no good to anyone unmotivated, having anxiety, tired, chronic fatigue.
• 5:44
  [SPEAKER_01]: Like, these are things that can actually cause more issues in your life, and just you're going, I don't answer the calls after five o'clock.
• 5:51
  [SPEAKER_01]: Sorry, right?
• 5:52
  [SPEAKER_01]: And actually, not even sorry.
• 5:54
  [SPEAKER_01]: I don't answer call.
• 5:54
  [SPEAKER_01]: My phone after five p.m. unless it's in a family emergency.
• 5:57
  [SPEAKER_01]: Like that's it.
• 5:58
  [SPEAKER_01]: So the other thing, and this is why I was like, we have to do a burnout separate from a self-love, because they are different things, but they go together.
• 6:05
  [SPEAKER_01]: You have to prioritize self-compassion and support.
• 6:09
  [SPEAKER_01]: So remember, in the self-love, we talk about how, like, you have to be nice to yourself.
• 6:13
  [SPEAKER_01]: That's part of self-love.
• 6:15
  [SPEAKER_01]: We got to practice that.
• 6:15
  [SPEAKER_01]: that act in itself when I only love you, but it will also help prevent burnout.
• 6:20
  [SPEAKER_01]: So huge, like, even double the reasons to do it, right?
• 6:23
  [SPEAKER_01]: So high-achievement women often hold themselves to impossible standards.
• 6:26
  [SPEAKER_01]: And so I would actually edit that to overachievement women.
• 6:28
  [SPEAKER_01]: I think high-achievement women tend to have kindness towards themselves.
• 6:32
  [SPEAKER_01]: You know, so practicing self-compassion, speaking to yourself as you would a close friend, reduces guilt and shame, very important.
• 6:38
  [SPEAKER_01]: And it builds resilience.
• 6:39
  [SPEAKER_01]: Seeking support is equally crucial.
• 6:41
  [SPEAKER_01]: And you might need to lean on mentors, peers, and loved ones.
• 6:44
  [SPEAKER_01]: asking for help is actually strategic strength and not weakness.
• 6:48
  [SPEAKER_01]: And so there's a ton of research on how recognizing the need for self-care is actually the first step in restoring the balance in your life.
• 6:56
  [SPEAKER_01]: And so just right now if you're listening to this and you're like recognizing I need this care for myself more and need to have more self-compassion.
• 7:01
  [SPEAKER_01]: your body is going to react to that and a way that is going to help with the first step in balancing what's going on in your life.
• 7:08
  [SPEAKER_01]: And so I think that that is key key.
• 7:10
  [SPEAKER_01]: It's going to be the, I think it'll be harder.
• 7:12
  [SPEAKER_01]: If you're not used to having self-compassion yourself, it might be harder than boundaries and mindfulness.
• 7:16
  [SPEAKER_01]: I'm going to be honest, but it's important.
• 7:18
  [SPEAKER_01]: establishing healthy boundaries that includes prioritizing yourself care.
• 7:22
  [SPEAKER_01]: That means regular exercise.
• 7:23
  [SPEAKER_01]: So like, what is a healthy boundary and where do you need to put them in?
• 7:26
  [SPEAKER_01]: So I think, you know, most boundaries are probably healthy, but looking at making sure that you have quality sleep.
• 7:32
  [SPEAKER_01]: So you might actually want to start with like, when do you go to bed, when do you wake up?
• 7:36
  [SPEAKER_01]: What does that mean for the people in your life?
• 7:38
  [SPEAKER_01]: If you're going to go to about earlier, do they need to do stuff in their life earlier?
• 7:41
  [SPEAKER_01]: Do they need help you out sooner?
• 7:43
  [SPEAKER_01]: And I highly recommend with these things about this suggests you don't try all of them the same week.
• 7:46
  [SPEAKER_01]: I love you want to use the anyone these that that kind of perks like peaks your fancy perks Yep, I want you to run through the habit series because it's gonna help you so if you want quality sleep You'll go through the habit series only all the different things that you think you can do to get quality sleep and then start habits around that before you would dive in to regular exercise if that's not something that's easy for you are going to therapy
• 8:10
  [SPEAKER_01]: social connections, like nurturing your social connections spending time with friends that can help, but you also have to have boundaries around that and it might mean that you need new social connections.
• 8:19
  [SPEAKER_01]: So that means something worth reviewing are the social connections in your life adding to your burnout or preventing it.
• 8:26
  [SPEAKER_01]: Reading journaling other hobbies.
• 8:28
  [SPEAKER_01]: So I actually think a lot of people are missing out on a great hobby.
• 8:32
  [SPEAKER_01]: I think a lot of especially a lot of when my meet, their hobbies become jobs.
• 8:36
  [SPEAKER_01]: I've been very public about how I have a new hobby.
• 8:39
  [SPEAKER_01]: I'm really loving when I'm doing I'm studying taro.
• 8:41
  [SPEAKER_01]: And every time I tell people in my life I'm studying taro, I'm like, oh my god, what are you reading for me?
• 8:45
  [SPEAKER_01]: No, the answer is no, one that's boundary.
• 8:47
  [SPEAKER_01]: Two, I wanna keep it a hobby.
• 8:49
  [SPEAKER_01]: Maybe at some point I would do readings for friends just for the fun of it.
• 8:52
  [SPEAKER_01]: But right now, where I'm at with my hobby is not sharing with other people.
• 8:56
  [SPEAKER_01]: And that's okay.
• 8:57
  [SPEAKER_01]: You know, it was also really great.
• 8:59
  [SPEAKER_01]: You guys for hardizing yourself care and having some healthy boundaries.
• 9:02
  [SPEAKER_01]: You could actually take a relaxing bath, pamper yourself, right?
• 9:06
  [SPEAKER_01]: These are not rewards.
• 9:07
  [SPEAKER_01]: These are not rewards.
• 9:08
  [SPEAKER_01]: These are just things that you do regularly for you to prioritize yourself care.
• 9:12
  [SPEAKER_01]: So, partying yourself care can also look like laughter entertainment, the way you fuel yourself, the food you eat, all of that is practicing.
• 9:19
  [SPEAKER_01]: So if you're like, I'm too busy.
• 9:20
  [SPEAKER_01]: Oh my gosh, you have to eat every day.
• 9:22
  [SPEAKER_01]: And we just make sure that the foods that you eat are actually nourishing you.
• 9:26
  [SPEAKER_01]: Do we do that?
• 9:27
  [SPEAKER_01]: The other parts of preventing burnout are gonna be seeking social support and doing some sort of mindfulness practice.
• 9:34
  [SPEAKER_01]: We talked about that.
• 9:35
  [SPEAKER_01]: I'm gonna give you a few tips on the mindfulness practice and then cultivating a positive work environment.
• 9:39
  [SPEAKER_01]: That is hard.
• 9:40
  [SPEAKER_01]: It can be hard to do if you don't control that.
• 9:42
  [SPEAKER_01]: Regular exercise is also important for preventing burnout and then getting therapy or their doctors involved.
• 9:47
  [SPEAKER_01]: It's gonna be helpful.
• 9:48
  [SPEAKER_01]: But let's dive into mindfulness practice because like I said, UCLA does have a certificate in this.
• 9:53
  [SPEAKER_01]: But what are some other ideas?
• 9:54
  [SPEAKER_01]: I feel like I don't wanna like,
• 9:55
  [SPEAKER_01]: focus on how I work, deep breathing, just sitting here and going inhale, right?
• 10:04
  [SPEAKER_01]: And then exhale, and just focusing on your breath, maybe only do it for five breaths.
• 10:08
  [SPEAKER_01]: That's totally fine.
• 10:10
  [SPEAKER_01]: There's mindfulness meditation apps, right?
• 10:11
  [SPEAKER_01]: Like, there's like all these different apps you can get on.
• 10:13
  [SPEAKER_01]: There's a podcast about mindfulness meditation.
• 10:15
  [SPEAKER_01]: And she really is a new meditation every single week.
• 10:17
  [SPEAKER_01]: You can be really this, the one that you love guided imagery.
• 10:21
  [SPEAKER_01]: that is like where you can kind of find a meditation or a guide who can help you pick sure what you want your world to look like so you can make adjustments and being a tell you see it.
• 10:32
  [SPEAKER_01]: Mindful walking we talked about that mindful eating that was a great mindful journaling.
• 10:36
  [SPEAKER_01]: Write down your thoughts and feelings in a journal focus on the present moment.
• 10:40
  [SPEAKER_01]: This practice can provide clarity, insight, and healthy outlaw for emotions.
• 10:43
  [SPEAKER_01]: We had David Corbin and he was one of his beat action times was asked right at the question of the top of a piece of paper and then close your eyes and then write down and come to your mind.
• 10:52
  [SPEAKER_01]: You'll be right in all over the page, but that act of journaling can be really mindful.
• 10:56
  [SPEAKER_01]: And if you're going to use mindfulness, some of them can be more expensive than you want them to be.
• 11:00
  [SPEAKER_01]: So like I said, there are podcasts out there on different music apps you're already paying for.
• 11:05
  [SPEAKER_01]: There's probably some sort of mindful meditations you can be listening to.
• 11:08
  [SPEAKER_01]: So take a look at that.
• 11:09
  [SPEAKER_01]: I know that my fitness apps that I have also have mindful meditations on them.
• 11:12
  [SPEAKER_01]: So try not to double up on things because that could just be overwhelming and cause cause add to your burnout.
• 11:18
  [SPEAKER_01]: right there you're having.
• 11:19
  [SPEAKER_01]: So if your burnout is looking deeper into personating itself as deeper into anxiety or depression, I definitely would go to the helpline for the ADAA, which is the anxiety and depression association of America, you could also check out the helpline of be the difference.
• 11:35
  [SPEAKER_01]: You know, it's
• 11:36
  [SPEAKER_01]: part of Rending Burnout is asking for help.
• 11:39
  [SPEAKER_01]: There's nothing wrong that and if you need the people in your life, you're like, I can't go to them.
• 11:44
  [SPEAKER_01]: That's okay.
• 11:46
  [SPEAKER_01]: You know, sometimes the people in our life are also experiencing these things, so we don't want to add one more thing to their plate.
• 11:52
  [SPEAKER_01]: Or they can't be the help that we need.
• 11:55
  [SPEAKER_01]: You know, and that's that sometimes we need as a professional.
• 11:57
  [SPEAKER_01]: And so I hope that that this helps give you permission to seek professional
• 12:04
  [SPEAKER_01]: I have a, I've to call my insurance company myself to like call this one place and see if my insurance covers it and then I then I get to call the place and then I get to have the appointment like I get that so get that which is why If that is one of the things you have to do in a day.
• 12:19
  [SPEAKER_01]: do that and know that that's part of the self care that you're trying to do for yourself and that's part of prioritizing yourself.
• 12:25
  [SPEAKER_01]: And then while you wait, try on what are these things that prioritizes yourself or sets boundaries or helps with mindfulness so that you can be little by little doing something.
• 12:38
  [SPEAKER_01]: You know, a lot of the people I coach, they're like, I want to do this, this, this, this, this, try one thing.
• 12:43
  [SPEAKER_01]: Go back to that habit series.
• 12:44
  [SPEAKER_01]: One tiny, tiny habit so that you can actually make a dent in what it is that you're wanting to do and get there.
• 12:53
  [SPEAKER_01]: You know, be it till you see, no one gets there overnight.
• 12:56
  [SPEAKER_01]: We all, the joke is, Rome wasn't built in a day.
• 12:58
  [SPEAKER_01]: It really wasn't.
• 12:59
  [SPEAKER_01]: You know, but then we expect ourselves, why should we better tomorrow?
• 13:01
  [SPEAKER_01]: Because now I know I have burnout.
• 13:03
  [SPEAKER_01]: I prioritized myself today, so I should be burned out tomorrow.
• 13:06
  [SPEAKER_01]: If you are already there, it's going to take some time.
• 13:09
  [SPEAKER_01]: It'll take some time to unravel what's going on, right?
• 13:13
  [SPEAKER_01]: But you can do it.
• 13:14
  [SPEAKER_01]: And you owe it to the future you, to do it.
• 13:16
  [SPEAKER_01]: And you owe it to the people that you love to do it, right?
• 13:19
  [SPEAKER_01]: And the people you want to love, they don't even in your life yet.
• 13:21
  [SPEAKER_01]: So I hope these tools help.
• 13:24
  [SPEAKER_01]: I hope this gives you some ideas.
• 13:27
  [SPEAKER_01]: You know, ass of people on Instagram, like, what are your prevention tools?
• 13:30
  [SPEAKER_01]: Her burnout.
• 13:31
  [SPEAKER_01]: And what I got was a lot of people struggling with burnout.
• 13:34
  [SPEAKER_01]: So I know that this is an important topic, it's difficult.
• 13:40
  [SPEAKER_01]: To like, but I have to get up tomorrow.
• 13:41
  [SPEAKER_01]: Like, I can't cancel, but the place features that I coached, like, I can't cancel the day tomorrow.
• 13:47
  [SPEAKER_01]: You can't, but if we, if you get so burnt out that you're sick,
• 13:52
  [SPEAKER_01]: Now we got weeks, right?
• 13:54
  [SPEAKER_01]: So not saying cancel the clients, but I am saying maybe maybe this exam client has to find a different time or a different teacher as you can't do it anymore.
• 14:02
  [SPEAKER_01]: Maybe that's where we have to start.
• 14:03
  [SPEAKER_01]: If that if you can't afford to do that yet, then okay, journaling is free.
• 14:08
  [SPEAKER_01]: depress or free playing music that helps your brain feel really common good is you know going up free because you feel like it's not it's nominal right so just know that every time you're doing something for you that makes you feel good it is a step in the prevention of burnout and you are worth it burnout is not like a hot burn down.
• 14:30
  [SPEAKER_01]: and take this like little flip and thing, notes a serious thing.
• 14:33
  [SPEAKER_01]: The serious thing, the serious consequence is an effects people not just you and the world and your life.
• 14:39
  [SPEAKER_01]: in a way that isn't helpful.
• 14:41
  [SPEAKER_01]: And so I know how much you love what you do and how much you love the people that are in your life.
• 14:46
  [SPEAKER_01]: I want you to love yourself enough.
• 14:48
  [SPEAKER_01]: Take care of you so that you can do all the things that you want with the people you love.
• 14:52
  [SPEAKER_01]: And so you can be a T-Cit.
• 14:53
  [SPEAKER_01]: So show that the friend who needs to hear it.
• 14:55
  [SPEAKER_01]: Let me know if it's of these tools was helpful for you or what your favorite tools are.
• 14:59
  [SPEAKER_01]: What are the ways that you help with boundaries or prioritizing yourself or mindfulness?
• 15:03
  [SPEAKER_01]: I would love to hear them.
• 15:04
  [SPEAKER_01]: And until next time, be a T-Cit.
• 15:06
  [SPEAKER_01]: That's all I got for this episode of The Beat Tell You See at Podcasts.
• 15:10
  [SPEAKER_01]: One thing that would help both myself and future listeners is for you to rate the show and leave a review.
• 15:15
  [SPEAKER_01]: And follow or subscribe for free wherever you listen to your podcasts.
• 15:19
  [SPEAKER_01]: Also, make sure to introduce yourself over at The Beat Pot on Instagram.
• 15:23
  [SPEAKER_01]: I would love to know more about you.
• 15:25
  [SPEAKER_01]: Share this episode with whoever you think needs to hear it.
• 15:27
  [SPEAKER_01]: Help us and others Beat Tell You See it.
• 15:30
  [SPEAKER_01]: Have an awesome day.
• 15:34
  [SPEAKER_01]: Be it till you see it as a production of the blue pod cast network.
• 15:37
  [SPEAKER_01]: If you want to leave us a message or a question that we might read on another episode, you can text us at plus one three one oh nine oh five five three four or send a DM on Instagram at be it pod.
• 15:49
  [SPEAKER_00]: It's written, filmed, and recorded by your host, Leslie Logan, and me, Brad Crowell.
• 15:54
  [SPEAKER_01]: It is transcribed, produced, and edited by the Epic team at disenio.co.
• 15:58
  [SPEAKER_00]: Our theme music is by Ellie at Apex production music, and our branding by designer and artist John Franco-Chilfe.
• 16:06
  [SPEAKER_01]: Special thanks to Melissa Solomon for creating our visuals.
• 16:09
  [SPEAKER_00]: Also to Angelina Herico for adding all of our content to our website.
• 16:13
  [SPEAKER_00]: And finally, the Meredith Root for keeping us all on point and on time.