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5-MINUTE FRIDAY: What's Your Burnout Strategy? · Hurdle with Emily Abbate

• 0:16
  Speaker 1: What's going on?
• 0:17
  Speaker 2: Emily Body here you are listening to five minute Friday
• 0:20
  Speaker 2: un Hurdle.
• 0:22
  Speaker 1: What a day that I'm having.
• 0:24
  Speaker 2: I feel like there are so many things that are
• 0:27
  Speaker 2: going through my brain right now. I was on my
• 0:30
  Speaker 2: run this morning, and like many of you, I am
• 0:33
  Speaker 2: sure movement is a time where I process a lot
• 0:37
  Speaker 2: of the things that are buzzing in my head. And
• 0:38
  Speaker 2: so I'm on this run and the thoughts flying were abundant.
• 0:44
  Speaker 2: I'm thinking about egg freezing and the cost associated and
• 0:49
  Speaker 2: how it makes more sense to pay upfront so that
• 0:52
  Speaker 2: I can use my credit card, because if I do
• 0:54
  Speaker 2: installments and then needs to be ach, and why would
• 0:56
  Speaker 2: I miss out on the benefits of doing something with
• 0:59
  Speaker 2: the payment of that size. I'm thinking about the weekend
• 1:02
  Speaker 2: and the plans I have and the friend I'm going
• 1:05
  Speaker 2: to meet for a comedy show later on. I'm thinking
• 1:07
  Speaker 2: about my Amazon last on what I need to add
• 1:09
  Speaker 2: to it. I'm thinking about what's in the fridge and
• 1:11
  Speaker 2: what I'm going to make for breakfast. I'm thinking about
• 1:13
  Speaker 2: my first meeting of the day and the contract that
• 1:16
  Speaker 2: I need to update. And I'm buzzing. I'm buzzing, and
• 1:22
  Speaker 2: I don't know about you. But when I am buzzing
• 1:25
  Speaker 2: like this, there are two things that I always need
• 1:27
  Speaker 2: to do. The first I was in the act of doing,
• 1:29
  Speaker 2: which was moving my body. For me, when I take
• 1:33
  Speaker 2: a moment to move, that is my opportunity to reclaim space.
• 1:38
  Speaker 2: It's my time to be with my thoughts, to let
• 1:41
  Speaker 2: it all flow without judgment. Was the abundance of thoughts
• 1:46
  Speaker 2: a tad overwhelming of course?
• 1:48
  Speaker 1: For sure?
• 1:49
  Speaker 2: Yes, definitely, But it also helps to give myself the
• 1:54
  Speaker 2: time to have all of these thoughts, the time for
• 1:58
  Speaker 2: me to be with myself. The second thing that I
• 2:01
  Speaker 2: must do when it feels like there is just so
• 2:05
  Speaker 2: much happening is then the debrief. So what I did
• 2:09
  Speaker 2: that the second I got home was that I wrote
• 2:12
  Speaker 2: down a lot of things. I sat down with my
• 2:16
  Speaker 2: journal and I wrote down maybe the things that I
• 2:18
  Speaker 2: was worrying about, the items that I contemplated putting on
• 2:22
  Speaker 2: my to do list. I updated my Amazon shopping cart.
• 2:26
  Speaker 2: You get the idea. So, at first the movement portion
• 2:30
  Speaker 2: is my opportunity to process, and then I get home
• 2:34
  Speaker 2: and I shift into action. Understandably, So sometimes when we're
• 2:39
  Speaker 2: feeling burnt out or overwhelmed, it's because we don't have
• 2:42
  Speaker 2: a methodology for navigating when there are so many thoughts
• 2:47
  Speaker 2: and things buzzing in the mind. So this is my process,
• 2:51
  Speaker 2: and it's one that I hope can help you. Something
• 2:54
  Speaker 2: else that's been dramatically transformational for me is truly just
• 2:59
  Speaker 2: going into a box breath when I feel as though
• 3:02
  Speaker 2: I can't even I believe you know what a box
• 3:06
  Speaker 2: breath is, but just in case, it's that inhale for four,
• 3:11
  Speaker 2: hold for four, exhale for four, hold for four. So
• 3:15
  Speaker 2: it's like this inhale two three four, hold two three four,
• 3:25
  Speaker 2: exhale two three four, hold two three four, and just
• 3:33
  Speaker 2: doing four to five rounds of that even it reminds
• 3:38
  Speaker 2: me that something is under my control, that is my breath.
• 3:41
  Speaker 2: It activates the parasympathetic nervous system, which is directly responsible
• 3:46
  Speaker 2: for the rest and digest state, essentially conserving energy and
• 3:51
  Speaker 2: promoting relaxation and supporting essential bodily functions very important.
• 3:56
  Speaker 1: And then I graduate and I move on.
• 3:59
  Speaker 2: Anyway, I know a lot of people that are feeling
• 4:01
  Speaker 2: some kind of way right now, and by some kind
• 4:03
  Speaker 2: of way, I mean a tad overwhelmed. So I hope
• 4:06
  Speaker 2: that my strategies can help you, and I want to
• 4:10
  Speaker 2: offer you this prompt. What can your go to strategies be?
• 4:15
  Speaker 2: Maybe they are mine, but if they are not, that
• 4:17
  Speaker 2: is okay. How can you articulate the tools that you
• 4:20
  Speaker 2: have in your toolbox so that the next time you're
• 4:24
  Speaker 2: in this place of feeling like it is just too much,
• 4:29
  Speaker 2: you know you can handle it. What can you do
• 4:33
  Speaker 2: when you are feeling overwhelmed and make it a behavior
• 4:36
  Speaker 2: that is something you can repeat, something that you can
• 4:40
  Speaker 2: lean on time and time again. And now a listener question. Hi, Emily,
• 4:47
  Speaker 2: I recently ended a relationship and while I'm relieved to
• 4:50
  Speaker 2: be out of this toxic cycle, the silence they left
• 4:53
  Speaker 2: behind it feels deafening. I've been leaning heavily into my training,
• 4:58
  Speaker 2: but my question is how do I end I'm sure
• 5:00
  Speaker 2: that I'm using exercise as a way to process the
• 5:03
  Speaker 2: breakup rather than just using it to distract myself. This
• 5:07
  Speaker 2: is a good question, basically, how do I make sure
• 5:09
  Speaker 2: I'm actually moving through it and not just running away?
• 5:13
  Speaker 2: Not sure if this is too personal to ask, but
• 5:15
  Speaker 2: have you ever found yourself in a similar situation? Would
• 5:18
  Speaker 2: really appreciate any of your tips. Oh girl, how have
• 5:23
  Speaker 2: I dealt with this? I have dealt with this for sure. Listen,
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  Speaker 2: it is entirely understandable that you are leaning into movements
• 5:31
  Speaker 2: something that makes you hopefully feel good in your body.
• 5:34
  Speaker 2: To navigate this, what I will say is that oftentimes
• 5:40
  Speaker 2: when we are feeling really frustrated post breakup, you're feeling disconnected.
• 5:45
  Speaker 2: You for a while have likely put your own needs
• 5:48
  Speaker 2: on the back burner. You've been trying to read this
• 5:51
  Speaker 2: other person. So maybe what you could do during your
• 5:55
  Speaker 2: workout is use the last five minutes to cool down
• 5:58
  Speaker 2: or walk home and sit with your thoughts without a
• 6:01
  Speaker 2: podcast or music. Ask yourself a question like, what am
• 6:04
  Speaker 2: I feeling in my body right now? That isn't just fatigue,
• 6:08
  Speaker 2: If it's sadness, if it's anger, if that's just bubbling up,
• 6:12
  Speaker 2: let it bubble up. Because the goal is to prove
• 6:15
  Speaker 2: to yourself that you are a safe space for your
• 6:17
  Speaker 2: own emotions. You need to remember that you are a
• 6:20
  Speaker 2: safe space. The other thing is that I would love
• 6:24
  Speaker 2: for you to swap distraction for intention. There's a difference
• 6:29
  Speaker 2: between running because you're running away and running because you're
• 6:33
  Speaker 2: reclaiming your power. So before you even like tap go
• 6:37
  Speaker 2: on your fitness wearable set an intention that isn't related.
• 6:41
  Speaker 1: To how you perform during the workout.
• 6:44
  Speaker 2: It may sound super lame, but even saying out loud,
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  Speaker 2: I'm doing this to remind myself that I am strong
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  Speaker 2: and I am capable, that is really freaking powerful. It
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  Speaker 2: shifts the workout from something that could be frantic and
• 6:57
  Speaker 2: an escape into a ground act of this is happening
• 7:03
  Speaker 2: for me in this moment.
• 7:05
  Speaker 1: Let's see what else.
• 7:06
  Speaker 2: The last thing is that obviously working out taxes your
• 7:10
  Speaker 2: nervous system.
• 7:10
  Speaker 1: The goal here is to also regulate.
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  Speaker 2: So you're coming out of something where you were likely
• 7:18
  Speaker 2: in a state of high alert navigating anxiety. With that,
• 7:24
  Speaker 2: workouts that are high intensity they can sometimes mimic that
• 7:28
  Speaker 2: fight or flight feeling, So make sure you're also integrating
• 7:32
  Speaker 2: things like yoga and slow walking down regulating activities, because
• 7:38
  Speaker 2: that then teaches your body that it's okay to be
• 7:42
  Speaker 2: still and that quiet doesn't have to mean abandonment. Right,
• 7:48
  Speaker 2: you have gone through a hard thing and now you
• 7:51
  Speaker 2: have the opportunity to self soothe.
• 7:54
  Speaker 1: It may not feel easy.
• 7:55
  Speaker 2: I promise you actually that it will not, but the
• 7:59
  Speaker 2: good news is that exercise is a fantastic way to
• 8:01
  Speaker 2: burn off the cortisol that comes from that stress. As
• 8:05
  Speaker 2: long as you're honest about what you are going through,
• 8:09
  Speaker 2: be upfront, feel the feelings, do it anyway, and know
• 8:14
  Speaker 2: that you are definitely not alone in how you feel.
• 8:21
  Speaker 1: I hope this helps.
• 8:22
  Speaker 2: I've been through many a breakup and I'm not saying
• 8:26
  Speaker 2: that it gets easier with time, but I am saying
• 8:29
  Speaker 2: that movement and good friends they definitely help with that.
• 8:34
  Speaker 2: If you've got a listener question I want to answer it,
• 8:37
  Speaker 2: email me over at Hello at hurdle dot us or
• 8:41
  Speaker 2: shoot me a dm.
• 8:42
  Speaker 1: Over at Hurdle Podcast.
• 8:43
  Speaker 2: You can also find me on the socials at Emily
• 8:47
  Speaker 2: a Body Another Hurdle Conquered.
• 8:50
  Speaker 1: I catch you guys next time