1 00:00:00,000 --> 00:00:04,000 Welcome to Fit to Be Real and a little extra. 2 00:00:05,000 --> 00:00:09,000 I'm pretty excited about this episode because I think we're in the thick of it. 3 00:00:09,000 --> 00:00:11,000 I would have to agree with you. 4 00:00:11,000 --> 00:00:13,000 It's about burnout. 5 00:00:13,000 --> 00:00:19,000 I think burnout means that you just become delirious and that's what we are today. 6 00:00:19,000 --> 00:00:22,000 Yay! Let's talk about it. 7 00:00:26,000 --> 00:00:27,000 I'm Victoria. 8 00:00:27,000 --> 00:00:29,000 Hey, guys. 9 00:00:31,000 --> 00:00:32,000 All right. Hold on. 10 00:00:32,000 --> 00:00:34,000 Hey, guys. I'm Carly. 11 00:00:34,000 --> 00:00:35,000 Oh, my God. Hold on. 12 00:00:35,000 --> 00:00:37,000 Why are you doing it from your diaphragm? 13 00:00:37,000 --> 00:00:40,000 Because I'm trying different ways to do it to see if I can change it. 14 00:00:40,000 --> 00:00:42,000 Let's be natural. 15 00:00:42,000 --> 00:00:45,000 Like it's so ingrained in my brain how to say it now that I can. 16 00:00:45,000 --> 00:00:46,000 Hey, guys. 17 00:00:47,000 --> 00:00:48,000 I'm Carly. 18 00:00:49,000 --> 00:00:50,000 Did you get confused? 19 00:00:50,000 --> 00:00:51,000 No, no, no. Ready set? 20 00:00:51,000 --> 00:00:52,000 Last time. Best time. 21 00:00:53,000 --> 00:00:55,000 Hey, guys. I'm Carly. 22 00:00:55,000 --> 00:00:56,000 Hey, guys. 23 00:00:58,000 --> 00:01:01,000 There we go. I'm Carly. I'm here. I'm doing this thing. 24 00:01:01,000 --> 00:01:03,000 Welcome to the burnout. 25 00:01:03,000 --> 00:01:04,000 Yeah. 26 00:01:04,000 --> 00:01:09,000 We're talking signs and symptoms so you can kind of be self-aware that you are in one. 27 00:01:09,000 --> 00:01:11,000 Because maybe you don't know. 28 00:01:11,000 --> 00:01:16,000 Like maybe you think this is just what life is and we're here to tell you it doesn't have to be that way. 29 00:01:16,000 --> 00:01:18,000 That's horrible if you think this is what life is. 30 00:01:18,000 --> 00:01:23,000 And well, when you live in it long, I mean, I know, I know, I know. 31 00:01:23,000 --> 00:01:27,000 I should be holding up a mirror as we're doing this today. 32 00:01:27,000 --> 00:01:29,000 And we're going to talk about how to get out of it. 33 00:01:29,000 --> 00:01:37,000 And from that awareness, you have some tips and tools to get yourself out of it and regulate your stress and your life. 34 00:01:37,000 --> 00:01:43,000 And we're also going to talk about the difference between stress and burnout, which I actually didn't realize are two very different things. 35 00:01:43,000 --> 00:01:45,000 Neither did I. Yeah. 36 00:01:45,000 --> 00:01:46,000 Yeah, that's that's new. 37 00:01:48,000 --> 00:01:49,000 Raise your hand. 38 00:01:49,000 --> 00:01:56,000 If you've been personally victimized by Regina George and burnout, I'm raising my hand for both. 39 00:01:57,000 --> 00:02:05,000 No, for real, though, raise your hand if any of this makes sense to the path that you're on, because this means you're on the path of a burnout. 40 00:02:05,000 --> 00:02:07,000 Okay, Garl, you better raise your hand. 41 00:02:07,000 --> 00:02:09,000 I'll do it for everyone. 42 00:02:09,000 --> 00:02:11,000 If every day is a bad day. 43 00:02:11,000 --> 00:02:14,000 Well, no, no, no, okay. 44 00:02:14,000 --> 00:02:15,000 I raised my hand. 45 00:02:16,000 --> 00:02:17,000 That's sad. 46 00:02:17,000 --> 00:02:19,000 That's sad. 47 00:02:19,000 --> 00:02:26,000 If caring about work and home seems to feel like a waste of energy because it's too overwhelming. 48 00:02:26,000 --> 00:02:28,000 Not home, but work for sure. 49 00:02:28,000 --> 00:02:29,000 So like work life balance. 50 00:02:29,000 --> 00:02:30,000 Yeah, really. 51 00:02:30,000 --> 00:02:32,000 Daily exhaustion. 52 00:02:32,000 --> 00:02:33,000 Hmm. 53 00:02:33,000 --> 00:02:43,000 Majority of your day is tasks that you feel are like mind numbing or dull or overwhelming and just like way too hard to get through. 54 00:02:43,000 --> 00:02:44,000 Sure. 55 00:02:44,000 --> 00:02:47,000 I feel like nothing you do makes a difference. 56 00:02:47,000 --> 00:02:51,000 It's just kind of keep piling up the overwhelm. 57 00:02:51,000 --> 00:02:54,000 Yeah, the piling up for me. 58 00:02:54,000 --> 00:02:58,000 Feel like you're not appreciated and nothing you do is going to be appreciated. 59 00:02:58,000 --> 00:03:00,000 1 million percent. 60 00:03:00,000 --> 00:03:01,000 Let's call HR. 61 00:03:03,000 --> 00:03:04,000 We don't have HR. 62 00:03:04,000 --> 00:03:12,000 If you raise your hand for any of those, even if they're in a smaller scale way, like Carly like to dissect all of those, which is super helpful. 63 00:03:12,000 --> 00:03:13,000 Thank you so much. 64 00:03:13,000 --> 00:03:16,000 It doesn't have to be to the extreme of 100 percent. Absolutely. 65 00:03:16,000 --> 00:03:19,000 But if you raise your hand for any of that, then guess what? 66 00:03:19,000 --> 00:03:26,000 It's very, very possible that you are on the path of a burn out way to be living your life. 67 00:03:26,000 --> 00:03:28,000 Yeah, we don't want that for you. 68 00:03:28,000 --> 00:03:29,000 We don't want that for you. 69 00:03:29,000 --> 00:03:31,000 I don't want that for me. 70 00:03:31,000 --> 00:03:35,000 And I'm definitely there's parts of this that make total sense to me. 71 00:03:35,000 --> 00:03:37,000 And there's parts of like every day is not a bad day. 72 00:03:37,000 --> 00:03:38,000 No, no, no, not a bad day. 73 00:03:38,000 --> 00:03:40,000 I think that's the extreme of this. 74 00:03:40,000 --> 00:03:43,000 But I'm for sure a burnout. 75 00:03:43,000 --> 00:03:47,000 So it's just excessive and prolonged stress. 76 00:03:47,000 --> 00:03:50,000 That's like what gets you to a burnout and it could be work. 77 00:03:50,000 --> 00:03:51,000 It could be home. 78 00:03:51,000 --> 00:03:56,000 It could be creative juices that you're completely burnout, whatever your path is. 79 00:03:56,000 --> 00:04:05,000 But it brings you to being overwhelmed and emotionally drained, which I've never raised my hand higher. 80 00:04:05,000 --> 00:04:11,000 And like unable, it says unable to meet constant demands. 81 00:04:11,000 --> 00:04:12,000 Yeah. 82 00:04:12,000 --> 00:04:15,000 So I feel like that is that could be a home life thing if you have children. 83 00:04:15,000 --> 00:04:20,000 There's, you know, you're on the demand at all times, no matter whether you like it or not. 84 00:04:20,000 --> 00:04:24,000 Yeah, for the most part, sometimes I ignore it. 85 00:04:24,000 --> 00:04:25,000 The children. 86 00:04:25,000 --> 00:04:26,000 The children. 87 00:04:26,000 --> 00:04:27,000 Cool. 88 00:04:27,000 --> 00:04:29,000 That's a very that's actually really healthy. 89 00:04:29,000 --> 00:04:31,000 We should talk about that. 90 00:04:31,000 --> 00:04:35,000 And it just like feels burnout is defined as just feeling like you have nothing else to give. 91 00:04:35,000 --> 00:04:37,000 Like you are maxed out. 92 00:04:37,000 --> 00:04:39,000 Your cup had run over. 93 00:04:39,000 --> 00:04:40,000 Oh my God. 94 00:04:40,000 --> 00:04:41,000 Nothing to give. 95 00:04:41,000 --> 00:04:43,000 And you're pouring from an empty cup. 96 00:04:43,000 --> 00:04:44,000 That's the thing I've heard a lot this year. 97 00:04:44,000 --> 00:04:45,000 That's like a phrase I've heard a lot. 98 00:04:45,000 --> 00:04:47,000 The pouring from an empty cup. 99 00:04:47,000 --> 00:04:48,000 Yes. 100 00:04:48,000 --> 00:04:55,000 And like you can't you cannot pour from a cup to someone else's if yours is completely defeated and depleted. 101 00:04:55,000 --> 00:04:57,000 No, that's the same thing that we said already. 102 00:04:57,000 --> 00:05:02,000 You cannot help somebody in an airplane if you don't put on your face mask, your oxygen mask first. 103 00:05:02,000 --> 00:05:04,000 Yeah, you put your face mask on everyone. 104 00:05:04,000 --> 00:05:08,000 You'd you definitely put your face mask and then put the oxygen mask on. 105 00:05:08,000 --> 00:05:10,000 It will help everyone. 106 00:05:10,000 --> 00:05:11,000 Don't sit near me in a plane. 107 00:05:11,000 --> 00:05:13,000 I'm probably passed out. 108 00:05:13,000 --> 00:05:16,000 Okay, so guess what? 109 00:05:16,000 --> 00:05:24,000 They're physical symptoms and emotional symptoms and behavioral symptoms to a burnout. 110 00:05:24,000 --> 00:05:28,000 Okay, so physical symptoms. 111 00:05:28,000 --> 00:05:30,000 Raise your hand. 112 00:05:30,000 --> 00:05:33,000 If you're tired or drained. 113 00:05:33,000 --> 00:05:43,000 If your immunity is low, so like you frequently can get colds and sicknesses and whatever that is, like you get, you're always congested. 114 00:05:43,000 --> 00:05:45,000 Yeah, I always am. 115 00:05:45,000 --> 00:05:50,000 Because yeah, just being run down, not enough sleep will make you sick. 116 00:05:50,000 --> 00:05:51,000 Right. 117 00:05:51,000 --> 00:05:52,000 That's called lowered. 118 00:05:52,000 --> 00:05:53,000 Thank you. 119 00:05:53,000 --> 00:05:55,000 I raised my hand. 120 00:05:55,000 --> 00:06:03,000 If you get frequent headaches or muscle pains and not from doing a workout and being sore like that. 121 00:06:03,000 --> 00:06:05,000 It's not really me. 122 00:06:05,000 --> 00:06:06,000 Is this about me? 123 00:06:06,000 --> 00:06:09,000 It's not about you, but I really like that that's where it's going for you. 124 00:06:09,000 --> 00:06:11,000 I'm going to be the every man today. 125 00:06:11,000 --> 00:06:12,000 Are you? 126 00:06:12,000 --> 00:06:13,000 Yeah. 127 00:06:13,000 --> 00:06:14,000 Are you? 128 00:06:14,000 --> 00:06:15,000 Are you? 129 00:06:15,000 --> 00:06:20,000 Change in appetite and that could be in both ways, like emotional eating or not eating at all, stuff like that. 130 00:06:20,000 --> 00:06:22,000 That is one million percent me. 131 00:06:22,000 --> 00:06:31,000 I feel myself craving foods like sugar and salt when I am at my lowest amount of energy when you're tired. 132 00:06:31,000 --> 00:06:32,000 Yeah. 133 00:06:32,000 --> 00:06:34,000 Yeah, I agree. 134 00:06:34,000 --> 00:06:37,000 And then you've already hit this, but change in sleep pattern. 135 00:06:37,000 --> 00:06:40,000 So like overly tired and sleep too much. 136 00:06:40,000 --> 00:06:42,000 Like you're like, oh, I fell asleep on the couch again. 137 00:06:42,000 --> 00:06:43,000 How did I get here? 138 00:06:43,000 --> 00:06:46,000 Or I'm not sleeping at all. 139 00:06:46,000 --> 00:06:49,000 Like those two are two are physical options. 140 00:06:49,000 --> 00:06:50,000 Nope. 141 00:06:50,000 --> 00:06:54,000 Physical symptoms to a burnout. 142 00:06:54,000 --> 00:06:58,000 If you feel any of those things, I haven't been sleeping. 143 00:06:58,000 --> 00:06:59,000 Yeah. 144 00:06:59,000 --> 00:07:03,000 And that comes from like when you can't turn your brain off. 145 00:07:03,000 --> 00:07:05,000 Yeah, because you're thinking of so many things. 146 00:07:05,000 --> 00:07:06,000 Yes. 147 00:07:06,000 --> 00:07:08,000 And how am I going to get them all done? 148 00:07:08,000 --> 00:07:10,000 There's not enough hours in the day. 149 00:07:10,000 --> 00:07:12,000 There's not enough hours in the day. 150 00:07:12,000 --> 00:07:13,000 There are, though. 151 00:07:13,000 --> 00:07:16,000 And I think that's what we're here to talk about. 152 00:07:16,000 --> 00:07:21,000 There are enough hours in the day because you need to figure out how not to do that. 153 00:07:21,000 --> 00:07:22,000 Right. 154 00:07:22,000 --> 00:07:25,000 I'm raising my hand because that's a symptom I wasn't aware of. 155 00:07:25,000 --> 00:07:28,000 If you feel like there are not enough hours in a day. 156 00:07:28,000 --> 00:07:29,000 Yeah. 157 00:07:29,000 --> 00:07:30,000 And they're actually are. 158 00:07:30,000 --> 00:07:34,000 I think we grew up with mom saying every day, oh my gosh, there just aren't enough 159 00:07:34,000 --> 00:07:35,000 hours in the day. 160 00:07:35,000 --> 00:07:36,000 Yes. 161 00:07:36,000 --> 00:07:38,000 Because she's a hustler, as we've said before. 162 00:07:38,000 --> 00:07:39,000 Don't. 163 00:07:39,000 --> 00:07:40,000 Yes. 164 00:07:40,000 --> 00:07:41,000 I'm a hustler, baby. 165 00:07:41,000 --> 00:07:45,000 I'm trying to think of how many episodes I can say that in. 166 00:07:45,000 --> 00:07:46,000 All of them. 167 00:07:46,000 --> 00:07:48,000 11 out of 11 11 out of 11. 168 00:07:48,000 --> 00:07:52,000 No, but yeah, there are enough hours in the day and we just have to figure out how to 169 00:07:52,000 --> 00:07:54,000 delegate those hours. 170 00:07:54,000 --> 00:07:55,000 Yeah. 171 00:07:55,000 --> 00:07:57,000 Work smarter, not harder. 172 00:07:57,000 --> 00:08:00,000 I know it's just so hard to work smart. 173 00:08:00,000 --> 00:08:05,000 I snorted. 174 00:08:05,000 --> 00:08:06,000 You sure did. 175 00:08:06,000 --> 00:08:08,000 Because that's not going to happen. 176 00:08:08,000 --> 00:08:10,000 Emotional symptoms. 177 00:08:10,000 --> 00:08:13,000 If you have these symptoms. 178 00:08:13,000 --> 00:08:20,000 If you feel like you have a sense of failure or self doubt in like completing tasks or. 179 00:08:20,000 --> 00:08:22,000 Kind of overall. 180 00:08:22,000 --> 00:08:25,500 Yeah, you just wake up and you already know that you're going to fail at getting everything 181 00:08:25,500 --> 00:08:26,500 on your list done. 182 00:08:26,500 --> 00:08:29,000 If you are a list maker. 183 00:08:29,000 --> 00:08:31,000 What. 184 00:08:31,000 --> 00:08:37,000 If you feel helpless or trapped or defeated and these are all really. 185 00:08:37,000 --> 00:08:42,000 Extreme words, I think to feel on the daily all the time every day, but just at moments 186 00:08:42,000 --> 00:08:48,000 that overwhelming times at your job or at home and you just, you know, basically you 187 00:08:48,000 --> 00:08:51,000 just feel like it whatever you do isn't going to matter. 188 00:08:51,000 --> 00:08:52,000 Right. 189 00:08:52,000 --> 00:08:53,000 Right. 190 00:08:53,000 --> 00:08:59,000 Detachment that you are completely alone in feeling this way or in the world at all. 191 00:08:59,000 --> 00:09:00,000 Yeah. 192 00:09:00,000 --> 00:09:01,000 And then you isolate yourself. 193 00:09:01,000 --> 00:09:02,000 Yeah. 194 00:09:02,000 --> 00:09:03,000 And you isolate yourself. 195 00:09:03,000 --> 00:09:04,000 Yeah. 196 00:09:04,000 --> 00:09:09,000 Loss of motivation or just overall negative like everything is like I know people like 197 00:09:09,000 --> 00:09:10,000 this. 198 00:09:10,000 --> 00:09:12,500 Like there's so much to deciding. 199 00:09:12,500 --> 00:09:14,000 Oh, they're just wired that way. 200 00:09:14,000 --> 00:09:15,000 They just think that way. 201 00:09:15,000 --> 00:09:19,600 They're always at the negative perspective and that's their go to and then they can come 202 00:09:19,600 --> 00:09:21,000 out of it. 203 00:09:21,000 --> 00:09:23,000 Maybe they're just perpetually burnout. 204 00:09:23,000 --> 00:09:24,000 Right. 205 00:09:24,000 --> 00:09:25,000 Like now I'm I have to think about that. 206 00:09:25,000 --> 00:09:27,000 You think about your whole life. 207 00:09:27,000 --> 00:09:30,000 Yeah, sort of. 208 00:09:30,000 --> 00:09:35,000 Decreased satisfaction or like sense of accomplishment. 209 00:09:35,000 --> 00:09:36,000 Yeah. 210 00:09:36,000 --> 00:09:41,000 I think that goes along with just not feeling like anything you're doing matters or is good 211 00:09:41,000 --> 00:09:46,400 enough or worth it because there's so much to do like you couldn't possibly do it all 212 00:09:46,400 --> 00:09:48,000 or make each thing. 213 00:09:48,000 --> 00:09:49,000 Great. 214 00:09:49,000 --> 00:09:50,000 Yeah. 215 00:09:50,000 --> 00:09:53,000 Like that sentence. 216 00:09:53,000 --> 00:09:55,000 Like getting that sentence out at all. 217 00:09:55,000 --> 00:09:58,000 I great things do. 218 00:09:58,000 --> 00:10:01,000 Why am I here? 219 00:10:01,000 --> 00:10:04,000 Oh, OK. 220 00:10:04,000 --> 00:10:08,700 So this is the last type of like listing that we'll do for right now, but there's behavioral 221 00:10:08,700 --> 00:10:10,300 symptoms as well. 222 00:10:10,300 --> 00:10:14,900 So the reason why we're even listing all this is so that you're aware and that maybe you 223 00:10:14,900 --> 00:10:20,560 think of things in a different way of, oh, wow, very much sounds like me or somebody 224 00:10:20,560 --> 00:10:25,000 I'm living with in my house or how things could be going. 225 00:10:25,000 --> 00:10:27,000 But maybe I could stop it before it gets there. 226 00:10:27,000 --> 00:10:31,440 Well, I think that people misconstrues stress and burnout. 227 00:10:31,440 --> 00:10:33,920 Like I always just say, oh my God, I'm so stressed out. 228 00:10:33,920 --> 00:10:34,920 Maybe I'm not stressed out. 229 00:10:34,920 --> 00:10:35,920 Maybe I'm burned out. 230 00:10:35,920 --> 00:10:38,080 And those are two different things. 231 00:10:38,080 --> 00:10:39,080 They are. 232 00:10:39,080 --> 00:10:43,320 So let's let's get to that now since you brought that up and then we'll do the behavioral symptoms 233 00:10:43,320 --> 00:10:44,320 and go back to that. 234 00:10:44,320 --> 00:10:46,280 So there is a difference of stress and burnout. 235 00:10:46,280 --> 00:10:47,600 And this is brand new to me. 236 00:10:47,600 --> 00:10:52,120 I was completely surprised in reading this. 237 00:10:52,120 --> 00:10:55,720 Stress is when things feel like they're too much. 238 00:10:55,720 --> 00:10:56,880 It's too much. 239 00:10:56,880 --> 00:11:01,160 The pressures are very high mentally and physically. 240 00:11:01,160 --> 00:11:04,000 And it feels like you can't get anything under control. 241 00:11:04,000 --> 00:11:06,080 Yeah, you sort of feel out of control out of control. 242 00:11:06,080 --> 00:11:09,000 But if you could just organize it, it'll be OK. 243 00:11:09,000 --> 00:11:12,320 Yeah, like you can, you know, you look at that list of things to do. 244 00:11:12,320 --> 00:11:14,040 This is this is what I do on the daily. 245 00:11:14,040 --> 00:11:18,360 You look at the list of things to do and you're like, oh my gosh, what minutes do I have to 246 00:11:18,360 --> 00:11:23,000 get these done that aren't work minutes and work like things that I'm already responsible 247 00:11:23,000 --> 00:11:24,000 for? 248 00:11:24,000 --> 00:11:29,200 If I can just organize and get situated and make this will go here and this will go here 249 00:11:29,200 --> 00:11:30,200 and then it'll be all right. 250 00:11:30,200 --> 00:11:31,200 It'll be all right. 251 00:11:31,200 --> 00:11:33,240 Like you tell yourself that all the time. 252 00:11:33,240 --> 00:11:34,720 That stress, right? 253 00:11:34,720 --> 00:11:36,480 That is 100 percent just stress. 254 00:11:36,480 --> 00:11:38,440 Yeah, it's like stressing out over a project. 255 00:11:38,440 --> 00:11:41,960 And once the project's done, you feel relieved. 256 00:11:41,960 --> 00:11:42,960 You do. 257 00:11:42,960 --> 00:11:44,560 You feel like your shoulder is completely right. 258 00:11:44,560 --> 00:11:46,120 That stress, right? 259 00:11:46,120 --> 00:11:47,120 Yeah. 260 00:11:47,120 --> 00:11:49,480 Burnout is not enough. 261 00:11:49,480 --> 00:11:53,480 So if stress is too much, then burnout is the complete opposite. 262 00:11:53,480 --> 00:11:59,240 Like you feel empty mentally and physically, you're exhausted and getting to the end, like 263 00:11:59,240 --> 00:12:03,240 looking at that list in the morning, getting to the end of the list and wondering when 264 00:12:03,240 --> 00:12:04,400 you're going to get it all done. 265 00:12:04,400 --> 00:12:05,400 There's no hope. 266 00:12:05,400 --> 00:12:08,280 It's not a feeling of like, all right, well, if I do ABC, indeed, that it's going to be 267 00:12:08,280 --> 00:12:11,240 OK, even though I'm super anxious about it. 268 00:12:11,240 --> 00:12:12,760 There's no hope when you're in a burnout. 269 00:12:12,760 --> 00:12:14,040 Like, you know, it's not going to get done. 270 00:12:14,040 --> 00:12:15,840 It's not going to get done well. 271 00:12:15,840 --> 00:12:20,400 And you don't have the capacity to feel like it is. 272 00:12:20,400 --> 00:12:22,480 To see the light at the end of the tunnel. 273 00:12:22,480 --> 00:12:23,480 Yeah, yeah. 274 00:12:23,480 --> 00:12:24,480 That's a good way to do it. 275 00:12:24,480 --> 00:12:25,480 Yeah. 276 00:12:25,480 --> 00:12:26,480 So that's the difference. 277 00:12:26,480 --> 00:12:30,240 And I do they when they're mapped out like this, it's so different. 278 00:12:30,240 --> 00:12:31,240 Yeah. 279 00:12:31,240 --> 00:12:34,920 What I was reading was that stress eventually becomes physical. 280 00:12:34,920 --> 00:12:38,480 So like you carry stress in your shoulders, you carry stress. 281 00:12:38,480 --> 00:12:43,400 You know, in your muscles, you carry stress in your back, you carry it in your, you know, 282 00:12:43,400 --> 00:12:48,200 in your head with headaches and stuff and burnout is just the feeling of nothing. 283 00:12:48,200 --> 00:12:49,200 Yeah. 284 00:12:49,200 --> 00:12:50,200 Nothingness, basically. 285 00:12:50,200 --> 00:12:54,640 You have no feelings about it, anything, because you just don't care. 286 00:12:54,640 --> 00:12:57,400 Stress is anxiety. 287 00:12:57,400 --> 00:12:58,920 Burnout is depression. 288 00:12:58,920 --> 00:13:00,120 Yes. 289 00:13:00,120 --> 00:13:06,080 Stress is emotional overactivity, like highly anxious, right? 290 00:13:06,080 --> 00:13:07,200 Overly. 291 00:13:07,200 --> 00:13:10,000 And burnout is emotionally stunted. 292 00:13:10,000 --> 00:13:11,000 It's everything you're saying. 293 00:13:11,000 --> 00:13:13,360 I'm just fully mapping it out. 294 00:13:13,360 --> 00:13:15,120 Yeah, I did not know that. 295 00:13:15,120 --> 00:13:17,320 Stress is primarily physical damage. 296 00:13:17,320 --> 00:13:18,680 I'm amazing. 297 00:13:18,680 --> 00:13:21,520 And burnout is primarily emotional damage. 298 00:13:21,520 --> 00:13:23,480 Yes. 299 00:13:23,480 --> 00:13:28,840 Stress is energy loss and burnout is loss of ideals and hope. 300 00:13:28,840 --> 00:13:30,760 Yeah, burnout sounds horrible. 301 00:13:30,760 --> 00:13:36,480 I mean, stress is horrible, but stress sort of seems positive right now as opposed to 302 00:13:36,480 --> 00:13:37,480 burnout. 303 00:13:37,480 --> 00:13:38,480 Yeah. 304 00:13:38,480 --> 00:13:41,240 Because there is a light at the end of the tunnel and if you can just get there, the 305 00:13:41,240 --> 00:13:42,760 stress will be over. 306 00:13:42,760 --> 00:13:47,000 Sometimes that stress is never over though, because you're constantly worried about the 307 00:13:47,000 --> 00:13:48,000 next thing. 308 00:13:48,000 --> 00:13:50,880 Well, if that stress is never over, then it goes into a burnout. 309 00:13:50,880 --> 00:13:52,120 Like it doesn't just like. 310 00:13:52,120 --> 00:13:53,120 Piled up. 311 00:13:53,120 --> 00:13:55,840 It's like a pile up into anxious stress. 312 00:13:55,840 --> 00:13:59,160 It definitely eventually turns into depression. 313 00:13:59,160 --> 00:14:00,160 Right. 314 00:14:00,160 --> 00:14:01,160 For sure. 315 00:14:01,160 --> 00:14:02,760 Now, everybody has a level of anxiety. 316 00:14:02,760 --> 00:14:06,360 Everybody has a level of depression in you. 317 00:14:06,360 --> 00:14:09,200 It truly science fact. 318 00:14:09,200 --> 00:14:11,120 Everybody has that capability. 319 00:14:11,120 --> 00:14:18,720 It's how you manage and regulate to either stay like stay in the middle of the extremes, 320 00:14:18,720 --> 00:14:20,560 like one side or the other. 321 00:14:20,560 --> 00:14:22,360 So some of the behavioral symptoms. 322 00:14:22,360 --> 00:14:23,880 Yeah, circle back. 323 00:14:23,880 --> 00:14:24,880 Yeah. 324 00:14:24,880 --> 00:14:26,880 But but but but. 325 00:14:26,880 --> 00:14:30,440 Withdraw responsibilities, which makes sense to depression, right? 326 00:14:30,440 --> 00:14:31,680 Like you can't. 327 00:14:31,680 --> 00:14:32,840 You just can't do it. 328 00:14:32,840 --> 00:14:33,840 Yeah. 329 00:14:33,840 --> 00:14:36,640 You've already said this, but isolation. 330 00:14:36,640 --> 00:14:38,760 Completely isolate yourself from your responsibilities. 331 00:14:38,760 --> 00:14:43,000 When the people in your circle, like everything is just too much. 332 00:14:43,000 --> 00:14:44,000 This association. 333 00:14:44,000 --> 00:14:45,000 Yeah. 334 00:14:45,000 --> 00:14:53,120 Using food, drugs, alcohol, whatever that is to cope, yeah, that goes to burnout. 335 00:14:53,120 --> 00:14:55,200 That's not necessarily a stress reaction. 336 00:14:55,200 --> 00:14:56,760 Trying to get burnout. 337 00:14:56,760 --> 00:14:58,800 Oh my God. 338 00:14:58,800 --> 00:15:01,680 Why are you here? 339 00:15:01,680 --> 00:15:07,560 Lashing out on others via like your frustration, but you're taking it out on everybody else. 340 00:15:07,560 --> 00:15:09,640 That is a behavioral symptom. 341 00:15:09,640 --> 00:15:14,960 And then skipping work or not caring enough to show up late or to leave early because 342 00:15:14,960 --> 00:15:17,320 it's just it's not the cards for you. 343 00:15:17,320 --> 00:15:18,320 Yeah. 344 00:15:18,320 --> 00:15:19,560 Those are all behavioral. 345 00:15:19,560 --> 00:15:20,560 Yeah. 346 00:15:20,560 --> 00:15:22,440 Well, they sound horrible. 347 00:15:22,440 --> 00:15:25,200 Let's lighten this up a little bit. 348 00:15:25,200 --> 00:15:26,200 Cool. 349 00:15:26,200 --> 00:15:27,200 Cool. 350 00:15:27,200 --> 00:15:28,920 Carly is definitely more of the burnout. 351 00:15:28,920 --> 00:15:33,200 Her emotional capacity is zero. 352 00:15:33,200 --> 00:15:35,360 She has absolutely no sensitivity. 353 00:15:35,360 --> 00:15:37,040 I am a highly sensitive person. 354 00:15:37,040 --> 00:15:40,560 I am an HSP and Carly is a great match. 355 00:15:40,560 --> 00:15:41,560 Dead. 356 00:15:41,560 --> 00:15:42,560 Carly is dead. 357 00:15:42,560 --> 00:15:44,800 Carly is Jack the Pumpkin King. 358 00:15:44,800 --> 00:15:48,720 Dead inside, but she sings a pretty song, you know? 359 00:15:48,720 --> 00:15:50,360 Victoria does. 360 00:15:50,360 --> 00:15:54,200 She's like, you have no sympathy for anyone. 361 00:15:54,200 --> 00:15:55,920 If you have an injury, you're weak. 362 00:15:55,920 --> 00:15:58,160 Do you need to cry? 363 00:15:58,160 --> 00:15:59,920 You're weak. 364 00:15:59,920 --> 00:16:02,040 That is quite literally how Carly gets by. 365 00:16:02,040 --> 00:16:08,920 And I think it's because you are so burnt out that dealing with whatever it may be, if 366 00:16:08,920 --> 00:16:12,320 you crack that surface, you are going to crack wide open. 367 00:16:12,320 --> 00:16:13,320 You know. 368 00:16:13,320 --> 00:16:19,360 And then, Victoria knows, she's like, I have no, I do have feelings, but like, I wasn't 369 00:16:19,360 --> 00:16:20,880 going to say like I have no feelings. 370 00:16:20,880 --> 00:16:29,880 I do have feelings, but if that door or that flood gate opens, it is not going to be good 371 00:16:29,880 --> 00:16:30,880 for me. 372 00:16:30,880 --> 00:16:36,720 So instead of like doing it a little bit at a time, I just go one and done and I am down 373 00:16:36,720 --> 00:16:38,480 for the count for a little while. 374 00:16:38,480 --> 00:16:40,880 She's a HSP baby. 375 00:16:40,880 --> 00:16:41,880 In all aspects. 376 00:16:41,880 --> 00:16:46,760 So I don't like to break those cracks very often. 377 00:16:46,760 --> 00:16:47,760 Yeah. 378 00:16:47,760 --> 00:16:50,320 So let me just, let's just put that up. 379 00:16:50,320 --> 00:16:52,680 Everything you just said is wrong. 380 00:16:52,680 --> 00:16:57,360 Everything you just said in life on how you handle life is you've not correct way to do 381 00:16:57,360 --> 00:16:58,360 it. 382 00:16:58,360 --> 00:16:59,360 Oh my God, no. 383 00:16:59,360 --> 00:17:00,360 Don't do that. 384 00:17:00,360 --> 00:17:01,360 Yeah. 385 00:17:01,360 --> 00:17:04,960 And I'm only saying that and I'm partially making fun of her, but partially like Carly 386 00:17:04,960 --> 00:17:07,640 uses this as her therapy because she won't actually go to therapy. 387 00:17:07,640 --> 00:17:08,640 I will. 388 00:17:08,640 --> 00:17:09,640 I will. 389 00:17:09,640 --> 00:17:10,640 By the way, I'm just burnt out. 390 00:17:10,640 --> 00:17:11,640 I don't have any time. 391 00:17:11,640 --> 00:17:12,640 I don't have $5. 392 00:17:12,640 --> 00:17:13,640 Yeah, that's true. 393 00:17:13,640 --> 00:17:15,600 So here's, okay, to burn out. 394 00:17:15,600 --> 00:17:18,200 I don't have any time for it. 395 00:17:18,200 --> 00:17:23,000 Here's something I told myself for years and you can talk to mom about this because mom 396 00:17:23,000 --> 00:17:24,720 tried to get me in therapy. 397 00:17:24,720 --> 00:17:29,000 I feel like the first time was in high school and then in college and I was always like, 398 00:17:29,000 --> 00:17:30,280 I don't have time for it. 399 00:17:30,280 --> 00:17:31,560 Blah, blah, blah, blah, right? 400 00:17:31,560 --> 00:17:34,480 Giving all the excuses as to why not. 401 00:17:34,480 --> 00:17:38,960 And it was because the main reason was society of that like therapy means there's something 402 00:17:38,960 --> 00:17:39,960 wrong with you. 403 00:17:39,960 --> 00:17:40,960 Right. 404 00:17:40,960 --> 00:17:43,920 It's really, you know, it's Carly's thought process, right? 405 00:17:43,920 --> 00:17:47,000 Therapy means you're weak and there's something wrong with you and you have to talk it out 406 00:17:47,000 --> 00:17:50,400 to a stranger and all the scary things, blah, blah, blah, blah. 407 00:17:50,400 --> 00:17:53,600 So I avoided it like the plague for years. 408 00:17:53,600 --> 00:18:04,480 So if it's something like therapy and I say, just do therapy for five minutes. 409 00:18:04,480 --> 00:18:07,640 Go talk to someone for five minutes and you're like, I don't have five minutes. 410 00:18:07,640 --> 00:18:09,160 I have five minutes. 411 00:18:09,160 --> 00:18:10,800 That means you need an hour. 412 00:18:10,800 --> 00:18:11,800 Right. 413 00:18:11,800 --> 00:18:15,320 If you feel like you don't have time for five minutes, then you really need an hour. 414 00:18:15,320 --> 00:18:16,440 Oh my gosh. 415 00:18:16,440 --> 00:18:21,480 If you can't meditate for five minutes, then you should probably be setting aside an hour 416 00:18:21,480 --> 00:18:22,640 of meditation in your day. 417 00:18:22,640 --> 00:18:23,640 You lost me at meditate. 418 00:18:23,640 --> 00:18:31,320 Oh, um, it's, it's, no, I get it. 419 00:18:31,320 --> 00:18:32,320 I get it. 420 00:18:32,320 --> 00:18:33,760 When do you, I get it. 421 00:18:33,760 --> 00:18:35,520 I hear everything you say. 422 00:18:35,520 --> 00:18:36,880 I'm absorbing it. 423 00:18:36,880 --> 00:18:41,080 I just need to put it into action when I have time. 424 00:18:41,080 --> 00:18:45,480 No, no, that is no. 425 00:18:45,480 --> 00:18:49,120 And everyone out there listening, listen to me. 426 00:18:49,120 --> 00:18:50,120 Do not listen. 427 00:18:50,120 --> 00:18:51,120 Oh, trust me. 428 00:18:51,120 --> 00:18:52,800 They're listening to you, not me. 429 00:18:52,800 --> 00:18:53,880 Trust me. 430 00:18:53,880 --> 00:18:55,080 Do garlic. 431 00:18:55,080 --> 00:19:00,920 The ways to regulate stress and burn out our self care, which we've done a lot of tips 432 00:19:00,920 --> 00:19:03,400 on and you totally believe in all of these things. 433 00:19:03,400 --> 00:19:04,400 I do. 434 00:19:04,400 --> 00:19:05,400 I do. 435 00:19:05,400 --> 00:19:06,400 I believe it. 436 00:19:06,400 --> 00:19:08,400 I believe to get through. 437 00:19:08,400 --> 00:19:11,480 She's putting her hand up in the sky and she's saying, I believe. 438 00:19:11,480 --> 00:19:15,960 Um, but even if you're putting your hand up in the sky and you're saying, I believe, 439 00:19:15,960 --> 00:19:18,080 belief means nothing if you're not putting action to it. 440 00:19:18,080 --> 00:19:19,080 Right. 441 00:19:19,080 --> 00:19:20,080 I believe. 442 00:19:20,080 --> 00:19:21,080 There are tips. 443 00:19:21,080 --> 00:19:22,080 Yeah. 444 00:19:22,080 --> 00:19:27,440 There are tips of ways to turn things around for yourself. 445 00:19:27,440 --> 00:19:29,920 One of them, tip number one, there's only five of them. 446 00:19:29,920 --> 00:19:30,920 Okay. 447 00:19:30,920 --> 00:19:31,920 So bear with us here. 448 00:19:31,920 --> 00:19:35,280 Tip number one is to turn to others. 449 00:19:35,280 --> 00:19:36,280 Okay. 450 00:19:36,280 --> 00:19:39,040 Carly's smiled like the Grinch picture the Grinch. 451 00:19:39,040 --> 00:19:41,120 Now put blonde curly hair on the Grinch. 452 00:19:41,120 --> 00:19:42,600 That's what Carly just did to me. 453 00:19:42,600 --> 00:19:43,600 Wait a second. 454 00:19:43,600 --> 00:19:45,960 I do want to say I did ask for help this week. 455 00:19:45,960 --> 00:19:51,560 I asked for help and it was very hard for me and it was received very well. 456 00:19:51,560 --> 00:19:52,560 I don't believe it. 457 00:19:52,560 --> 00:19:53,560 To who? 458 00:19:53,560 --> 00:19:54,560 To Jacqueline. 459 00:19:54,560 --> 00:19:57,640 I asked her to help us teach an extra class that we're teaching this week. 460 00:19:57,640 --> 00:19:59,200 I asked her to for help. 461 00:19:59,200 --> 00:20:00,200 She said yes. 462 00:20:00,200 --> 00:20:02,120 And she said, why don't I just do the whole thing for you? 463 00:20:02,120 --> 00:20:06,640 Because I know you guys have been working yourselves to death and I was like, wow, I should ask 464 00:20:06,640 --> 00:20:07,640 for help more often. 465 00:20:07,640 --> 00:20:09,160 I was like, no, no, no, no, no, no, that's fine. 466 00:20:09,160 --> 00:20:10,160 We got it. 467 00:20:10,160 --> 00:20:11,160 Yeah, God forbid. 468 00:20:11,160 --> 00:20:12,160 Yeah. 469 00:20:12,160 --> 00:20:13,160 But it was hard for me. 470 00:20:13,160 --> 00:20:14,160 I asked for help. 471 00:20:14,160 --> 00:20:15,240 It was received well. 472 00:20:15,240 --> 00:20:19,240 I might be asking for more help in 10 years. 473 00:20:19,240 --> 00:20:20,240 Very proud. 474 00:20:20,240 --> 00:20:22,240 Thanks Jacqueline. 475 00:20:22,240 --> 00:20:24,400 Very proud of you. 476 00:20:24,400 --> 00:20:30,200 So yes, turn to others and it doesn't necessarily mean even though that was a really good and 477 00:20:30,200 --> 00:20:34,960 huge for Carly, huge way to express that, it could just mean to go like talk and like 478 00:20:34,960 --> 00:20:36,080 vent. 479 00:20:36,080 --> 00:20:41,880 It doesn't necessarily have to be about asking for help, but that is a huge, huge part of 480 00:20:41,880 --> 00:20:42,880 turning to others. 481 00:20:42,880 --> 00:20:43,880 So it's social. 482 00:20:43,880 --> 00:20:47,520 It could just be someone to listen to you for five minutes. 483 00:20:47,520 --> 00:20:49,160 It could be a community of people. 484 00:20:49,160 --> 00:20:54,600 It could also be limiting the negative people in your life, which we've talked about in 485 00:20:54,600 --> 00:20:57,920 other episodes before, but that's a way to turn to others. 486 00:20:57,920 --> 00:21:03,680 Tip number two, reframe the way you look at work, because I think a majority of what burns 487 00:21:03,680 --> 00:21:06,360 people out is their work-life balance. 488 00:21:06,360 --> 00:21:11,680 So you work too much or what you're doing at work isn't fulfilling or they're asking 489 00:21:11,680 --> 00:21:14,320 so much of you that you bring it home. 490 00:21:14,320 --> 00:21:19,800 So like your career and what you do for a job has a lot to do with burnout. 491 00:21:19,800 --> 00:21:22,040 They're just connected. 492 00:21:22,040 --> 00:21:26,520 So the way that you look at work is what the difference would be. 493 00:21:26,520 --> 00:21:31,640 So like you find value in a different way or find the balance of work and life in a 494 00:21:31,640 --> 00:21:32,640 different way. 495 00:21:32,640 --> 00:21:36,040 Or maybe you aren't someone who has a lot of work. 496 00:21:36,040 --> 00:21:42,360 Friends make friends, like make your environment a little bit lighter for yourself. 497 00:21:42,360 --> 00:21:43,360 And maybe that's hard. 498 00:21:43,360 --> 00:21:45,880 Like making friends is hard, especially as an adult. 499 00:21:45,880 --> 00:21:46,880 Yeah. 500 00:21:46,880 --> 00:21:47,880 Friends as an adult. 501 00:21:47,880 --> 00:21:50,120 It's it's no new friends. 502 00:21:50,120 --> 00:21:51,760 Just like making friends as a kid. 503 00:21:51,760 --> 00:21:52,760 It's scary. 504 00:21:52,760 --> 00:21:53,760 Yeah. 505 00:21:53,760 --> 00:21:55,240 Well, because we're all afraid of rejection. 506 00:21:55,240 --> 00:21:56,240 Right. 507 00:21:56,240 --> 00:22:00,880 So it's even scarier making friends as an adult. 508 00:22:00,880 --> 00:22:02,760 And then take time off. 509 00:22:02,760 --> 00:22:04,200 Oh, OK. 510 00:22:04,200 --> 00:22:05,760 Take time off. 511 00:22:05,760 --> 00:22:09,200 This doesn't apply to business owners. 512 00:22:09,200 --> 00:22:15,360 But take time off, which relieves some of your stress in the workplace. 513 00:22:15,360 --> 00:22:17,360 Those are some good tips. 514 00:22:17,360 --> 00:22:23,240 What I will say when I was researching burnout for stress is burnout, they say, you know, 515 00:22:23,240 --> 00:22:27,200 take time off, like go on a vacation, but just like we did, we went on vacation for 516 00:22:27,200 --> 00:22:32,160 three days and you'd think that when we came back on Monday, we'd be like rejuvenated, 517 00:22:32,160 --> 00:22:34,000 energized. 518 00:22:34,000 --> 00:22:38,480 And it actually says if you're in a burnout, you won't be because three days is not going 519 00:22:38,480 --> 00:22:43,000 to fix the monumental stuff that you have in your mind or you piled up. 520 00:22:43,000 --> 00:22:44,000 And guess what? 521 00:22:44,000 --> 00:22:45,000 It didn't. 522 00:22:45,000 --> 00:22:49,880 We went away for three days and and we actually felt I needed another week of vacation. 523 00:22:49,880 --> 00:22:50,880 Yeah. 524 00:22:50,880 --> 00:22:52,960 And not just because like we were up late or whatever like that. 525 00:22:52,960 --> 00:22:56,760 It was, oh, my gosh, now we're going back to it all. 526 00:22:56,760 --> 00:22:59,440 And I don't have I can't get it done. 527 00:22:59,440 --> 00:23:02,920 I couldn't get it done three days ago and I can't get it done now. 528 00:23:02,920 --> 00:23:08,120 And that to me screamed, oh, yeah, I am in a burnout because I just went on a cruise 529 00:23:08,120 --> 00:23:09,800 and I feel worse coming back. 530 00:23:09,800 --> 00:23:10,800 Yeah. 531 00:23:10,800 --> 00:23:11,800 Yeah, that's true. 532 00:23:11,800 --> 00:23:16,720 But if you take like anything, if you take micro time off, if you take like a day here 533 00:23:16,720 --> 00:23:21,360 and there in the week, then your stress levels and everything lowers so that it doesn't do 534 00:23:21,360 --> 00:23:22,360 the build up. 535 00:23:22,360 --> 00:23:23,360 Everything in moderation. 536 00:23:23,360 --> 00:23:24,360 Right. 537 00:23:24,360 --> 00:23:27,720 Doing one big trip once every 10 years. 538 00:23:27,720 --> 00:23:28,720 Yeah. 539 00:23:28,720 --> 00:23:29,720 Is that. 540 00:23:29,720 --> 00:23:30,720 Yeah, it's very different. 541 00:23:30,720 --> 00:23:34,000 It's just like, you know, going to therapy one time every six months and thinking it's 542 00:23:34,000 --> 00:23:35,160 going to fix all your problems. 543 00:23:35,160 --> 00:23:36,480 No, you can't talk about that. 544 00:23:36,480 --> 00:23:37,480 OK. 545 00:23:37,480 --> 00:23:38,480 Never mind. 546 00:23:38,480 --> 00:23:41,120 Tip number three. 547 00:23:41,120 --> 00:23:44,480 Re-evaluate your priorities, Carly. 548 00:23:44,480 --> 00:23:46,680 Setting boundaries, which we've talked about before. 549 00:23:46,680 --> 00:23:51,560 It's super hard to do, but really important. 550 00:23:51,560 --> 00:23:56,400 The tech break, which we talked about before, which is also very important. 551 00:23:56,400 --> 00:23:57,960 It all goes together. 552 00:23:57,960 --> 00:24:02,520 Getting some more creativity into your life, whatever that is, whatever creativity is for 553 00:24:02,520 --> 00:24:03,520 you. 554 00:24:03,520 --> 00:24:08,480 Everyone's creative in a different way, but bring that into your life. 555 00:24:08,480 --> 00:24:16,600 Take away the humdrum of like wake up, coffee, work, stress, pick kids up from school, get 556 00:24:16,600 --> 00:24:21,520 kids where they need to go, make dinner, go to bed, do again. 557 00:24:21,520 --> 00:24:24,320 Like, but that to me sounds like a great day. 558 00:24:24,320 --> 00:24:27,720 Oh, my gosh. 559 00:24:27,720 --> 00:24:31,760 Have some relaxing time set aside, though, that you've scheduled that in. 560 00:24:31,760 --> 00:24:33,400 We've talked about all this stuff before. 561 00:24:33,400 --> 00:24:37,520 So start doing it and then sleep, prioritize your sleep. 562 00:24:37,520 --> 00:24:41,640 That's something I don't do because I end up staying on the couch way too late. 563 00:24:41,640 --> 00:24:42,640 Yes. 564 00:24:42,640 --> 00:24:46,680 But at the same time, it's hard for you to actually do because you lay in bed thinking 565 00:24:46,680 --> 00:24:50,760 about all the things you have to do tomorrow and then stress out about that, which makes 566 00:24:50,760 --> 00:24:51,760 you not sleep. 567 00:24:51,760 --> 00:24:52,760 Right. 568 00:24:52,760 --> 00:24:56,280 But the little things that you change throughout the day will help the sleep in the end. 569 00:24:56,280 --> 00:25:01,640 So like deciding I'm going to change my sleep that no, nothing's going to change. 570 00:25:01,640 --> 00:25:03,440 My brain will continue to go on. 571 00:25:03,440 --> 00:25:07,520 But if I take a break here and there throughout the day and I reset myself for the 10 minutes, 572 00:25:07,520 --> 00:25:15,080 we'll talk about it a little bit later on how to do these tiny things to help yourself. 573 00:25:15,080 --> 00:25:17,760 Then the sleep begins sleep. 574 00:25:17,760 --> 00:25:19,760 Yeah, I love that. 575 00:25:19,760 --> 00:25:26,400 Tip number four, make exercise a priority. 576 00:25:26,400 --> 00:25:30,520 Whether you're a fitness person or not, make exercise a priority. 577 00:25:30,520 --> 00:25:32,640 And this is what I was just kind of alluding to. 578 00:25:32,640 --> 00:25:35,160 It could be a 10 minute walk at your lunch break. 579 00:25:35,160 --> 00:25:38,520 You have 30 minutes for lunch, which I think everybody should have way more than 30 minutes 580 00:25:38,520 --> 00:25:39,520 for lunch. 581 00:25:39,520 --> 00:25:43,560 But if you have that, then you take 10 minutes of that, get outside, do a stroll. 582 00:25:43,560 --> 00:25:46,000 It doesn't have to be a power walk. 583 00:25:46,000 --> 00:25:51,320 It can be a pretty girl walk and if you don't want to do a hot girl walk, just take a little 584 00:25:51,320 --> 00:25:56,520 pretty girl walk. 585 00:25:56,520 --> 00:25:58,400 Get rid of that visual. 586 00:25:58,400 --> 00:26:02,040 That's quite a visual if you ask me. 587 00:26:02,040 --> 00:26:03,040 But she's not wrong. 588 00:26:03,040 --> 00:26:10,000 She's not wrong because that 10 minute pretty girl walk can boost your mood for two hours 589 00:26:10,000 --> 00:26:11,000 in the sun. 590 00:26:11,000 --> 00:26:13,960 That's crazy hours and help you sleep. 591 00:26:13,960 --> 00:26:21,080 Grant Vicki is a perpetual insomniac for all intents and purposes. 592 00:26:21,080 --> 00:26:23,800 And sleeping has never been something that came easy. 593 00:26:23,800 --> 00:26:26,240 And there's if you look at her, she's got an I'm asked. 594 00:26:26,240 --> 00:26:27,320 She's got the lavender. 595 00:26:27,320 --> 00:26:29,800 She's got acupuncture needles coming out of the wazoo. 596 00:26:29,800 --> 00:26:35,480 And she's in her own special cocoon trying to get one good night of sleep. 597 00:26:35,480 --> 00:26:42,840 Recently, she is the queen of I read in an article once like that's her her line. 598 00:26:42,840 --> 00:26:48,640 But if you take a walk and she can definitely correct me, but I venture to say it's between 599 00:26:48,640 --> 00:26:49,800 10 and 30 minutes. 600 00:26:49,800 --> 00:26:56,240 If you take a walk before noon in sun or an overcast day where the sun, you know, some 601 00:26:56,240 --> 00:27:01,040 of those days where the sun's still like there, but it's not completely black and dreary, you 602 00:27:01,040 --> 00:27:02,600 will sleep better at night. 603 00:27:02,600 --> 00:27:08,240 And if you make it a daily thing, she is sleeping like a sleeping beauty. 604 00:27:08,240 --> 00:27:10,320 She does it every day, every single day. 605 00:27:10,320 --> 00:27:15,120 And she'll do it after she prioritizes her workout at Seafit and just take a walk before 606 00:27:15,120 --> 00:27:17,200 she gets in the car and then goes about her day. 607 00:27:17,200 --> 00:27:21,240 But she's sleeping and prioritizing that is such a big deal. 608 00:27:21,240 --> 00:27:26,880 But that 10 minutes of getting exercise in not only helps your body, it also helps your 609 00:27:26,880 --> 00:27:27,880 sleep. 610 00:27:27,880 --> 00:27:30,320 So like everything is connected is basically what I'm trying to say. 611 00:27:30,320 --> 00:27:31,320 Yeah. 612 00:27:31,320 --> 00:27:34,360 Tip five, support your mood with a healthy diet. 613 00:27:34,360 --> 00:27:36,560 So what you eat matters. 614 00:27:36,560 --> 00:27:37,760 Oh my gosh. 615 00:27:37,760 --> 00:27:41,840 How many more ways can we say it? 616 00:27:41,840 --> 00:27:44,840 Minimize refined carbs and sugar. 617 00:27:44,840 --> 00:27:50,600 So all of the white breads and all of the processed sugars. 618 00:27:50,600 --> 00:27:51,600 Makes you tired. 619 00:27:51,600 --> 00:27:52,600 Don't do it. 620 00:27:52,600 --> 00:27:55,440 Just banter you. 621 00:27:55,440 --> 00:27:57,640 Reduce some caffeine intake, Carly. 622 00:27:57,640 --> 00:27:58,640 Nope. 623 00:27:58,640 --> 00:28:00,720 No, you should reduce some caffeine intake, Carly. 624 00:28:00,720 --> 00:28:04,240 I'm going to be real with you all. 625 00:28:04,240 --> 00:28:09,440 I will do a lot of these things I will not know I won't do that. 626 00:28:09,440 --> 00:28:14,640 I will do it, but I won't do that. 627 00:28:14,640 --> 00:28:19,040 And then preservatives reduce those and reduce hormones in food. 628 00:28:19,040 --> 00:28:22,200 So really look at the poultry that you're buying at the store. 629 00:28:22,200 --> 00:28:26,120 Make sure it doesn't have those added hormones in them because they do. 630 00:28:26,120 --> 00:28:27,120 They really, really do. 631 00:28:27,120 --> 00:28:28,120 They're doing that now. 632 00:28:28,120 --> 00:28:29,120 It's horrible. 633 00:28:29,120 --> 00:28:31,080 Avoid nicotine if you're a smoker. 634 00:28:31,080 --> 00:28:32,560 Like think about your choices. 635 00:28:32,560 --> 00:28:35,440 You know, just like think about it. 636 00:28:35,440 --> 00:28:37,440 Avoid alcohol. 637 00:28:37,440 --> 00:28:41,040 I love that things say like coping mechanisms. 638 00:28:41,040 --> 00:28:43,400 It's what was it from earlier? 639 00:28:43,400 --> 00:28:45,480 Yeah, it's like drugs, alcohol. 640 00:28:45,480 --> 00:28:46,480 That's the same thing. 641 00:28:46,480 --> 00:28:47,480 Yeah. 642 00:28:47,480 --> 00:28:48,920 The alcohol is a drug. 643 00:28:48,920 --> 00:28:50,160 It is a poison. 644 00:28:50,160 --> 00:28:55,160 It is more if not the same as addicting to heroin. 645 00:28:55,160 --> 00:28:58,120 Like it's just allowed. 646 00:28:58,120 --> 00:28:59,800 The difference is it's allowed. 647 00:28:59,800 --> 00:29:01,280 It is a drug. 648 00:29:01,280 --> 00:29:02,600 Right. 649 00:29:02,600 --> 00:29:04,800 It's allowed and just do it in moderation. 650 00:29:04,800 --> 00:29:06,480 We're not telling you not to drink. 651 00:29:06,480 --> 00:29:11,000 No, I'm just I'm stressing the fact that like it is kind of surprising when everyone's 652 00:29:11,000 --> 00:29:12,320 like drugs or alcohol. 653 00:29:12,320 --> 00:29:13,320 No, drug. 654 00:29:13,320 --> 00:29:15,600 It's an alcohol or the same thing. 655 00:29:15,600 --> 00:29:17,560 So just avoid it as best you can. 656 00:29:17,560 --> 00:29:20,800 If you're in the middle of a burnout, notice what you're doing with it is really all it 657 00:29:20,800 --> 00:29:21,800 is. 658 00:29:21,800 --> 00:29:22,800 Right. 659 00:29:22,800 --> 00:29:28,080 We are not telling you to do anything other than I'm telling everything to Carly. 660 00:29:28,080 --> 00:29:31,120 Eat more omega three fatty acids. 661 00:29:31,120 --> 00:29:33,240 Love a good avocado. 662 00:29:33,240 --> 00:29:34,240 Yes. 663 00:29:34,240 --> 00:29:37,240 That is that the one you know? 664 00:29:37,240 --> 00:29:38,240 And fish oil. 665 00:29:38,240 --> 00:29:39,240 Yes. 666 00:29:39,240 --> 00:29:40,240 Yes. 667 00:29:40,240 --> 00:29:43,240 Salmon, herring, mackerel, anchovies, sardines. 668 00:29:43,240 --> 00:29:44,240 Oh, yeah. 669 00:29:44,240 --> 00:29:45,240 Those are my favorite seaweed. 670 00:29:45,240 --> 00:29:46,680 Carly likes seaweed. 671 00:29:46,680 --> 00:29:47,680 I love seaweed. 672 00:29:47,680 --> 00:29:49,920 I have seaweed salad at least once a week. 673 00:29:49,920 --> 00:29:51,880 Black seed and walnuts. 674 00:29:51,880 --> 00:29:57,440 They're great omega three fatty acids that helps with boosting your mood and just keeping 675 00:29:57,440 --> 00:30:00,960 everything happy and healthy. 676 00:30:00,960 --> 00:30:05,080 And as a side note, it's amazing for your immune system. 677 00:30:05,080 --> 00:30:06,080 Right. 678 00:30:06,080 --> 00:30:08,160 Because if you're burnout, your immune system is low. 679 00:30:08,160 --> 00:30:10,840 Remember when Carly was like, no, my immune system is fine. 680 00:30:10,840 --> 00:30:16,040 I'm always congested and I'm really tired all the time and I'm like always sick because 681 00:30:16,040 --> 00:30:18,800 I have kids and like my body just doesn't fight it. 682 00:30:18,800 --> 00:30:20,960 But here's why. 683 00:30:20,960 --> 00:30:22,960 I want to talk about one thing. 684 00:30:22,960 --> 00:30:26,080 Wait, you got more? 685 00:30:26,080 --> 00:30:27,080 No, Carly. 686 00:30:27,080 --> 00:30:28,080 It's your turn. 687 00:30:28,080 --> 00:30:29,080 Okay. 688 00:30:29,080 --> 00:30:31,760 So, thanks for us. 689 00:30:31,760 --> 00:30:32,760 Here's the thing. 690 00:30:32,760 --> 00:30:35,680 And I think a lot of us have the same issue. 691 00:30:35,680 --> 00:30:42,040 It doesn't matter what career you're in, whether you own a business or not. 692 00:30:42,040 --> 00:30:43,960 You're always on call. 693 00:30:43,960 --> 00:30:45,400 We are not doctors. 694 00:30:45,400 --> 00:30:46,400 Clearly. 695 00:30:46,400 --> 00:30:48,000 I don't know if that's clear. 696 00:30:48,000 --> 00:30:50,080 I don't think you have to say that louder. 697 00:30:50,080 --> 00:30:51,360 All right. 698 00:30:51,360 --> 00:30:53,080 We're always on call. 699 00:30:53,080 --> 00:30:55,800 And because of technology, you're always on call. 700 00:30:55,800 --> 00:30:57,640 You meaning you all. 701 00:30:57,640 --> 00:30:59,840 And that is really hard right now. 702 00:30:59,840 --> 00:31:04,880 So people expect you to be on at all times of the day. 703 00:31:04,880 --> 00:31:05,880 Accessible. 704 00:31:05,880 --> 00:31:06,880 Accessible. 705 00:31:06,880 --> 00:31:10,800 I will get an email at 11 p.m. on a Sunday night and I respond. 706 00:31:10,800 --> 00:31:11,800 That's ridiculous. 707 00:31:11,800 --> 00:31:15,200 I know it's ridiculous, but I am in the mentality. 708 00:31:15,200 --> 00:31:19,400 Maybe it's from being a theater, being in theater, musical theater that if I don't do 709 00:31:19,400 --> 00:31:23,200 it, somebody else is going to get the job and we need that job. 710 00:31:23,200 --> 00:31:26,680 So they're like, we're replaceable. 711 00:31:26,680 --> 00:31:27,840 Somebody is replaceable. 712 00:31:27,840 --> 00:31:29,320 You just are. 713 00:31:29,320 --> 00:31:34,440 And if I don't respond, is that person going to contact somebody else and see if they can 714 00:31:34,440 --> 00:31:36,320 get what they want from another business? 715 00:31:36,320 --> 00:31:37,920 So I better do it now. 716 00:31:37,920 --> 00:31:45,600 Or if you text me about a work issue, even though I say, you know, email, we have somebody 717 00:31:45,600 --> 00:31:48,080 that deals with that, I will respond right away. 718 00:31:48,080 --> 00:31:51,600 Because if I don't, somebody else will because I'm replaceable. 719 00:31:51,600 --> 00:31:53,840 So I have that mentality constantly. 720 00:31:53,840 --> 00:31:54,840 Right. 721 00:31:54,840 --> 00:32:03,320 And what will help with that is that you are going to say something like, it's therapy. 722 00:32:03,320 --> 00:32:04,320 Not that. 723 00:32:04,320 --> 00:32:05,480 No, I know. 724 00:32:05,480 --> 00:32:07,600 I think we all know we're not replaceable. 725 00:32:07,600 --> 00:32:08,600 You are not replaceable. 726 00:32:08,600 --> 00:32:09,600 Right. 727 00:32:09,600 --> 00:32:10,600 I think we all know that. 728 00:32:10,600 --> 00:32:16,720 But in this world with fast, instant technology, well, if you're not going to do it, somebody 729 00:32:16,720 --> 00:32:17,720 else is going to do it. 730 00:32:17,720 --> 00:32:18,720 I'll find somebody else. 731 00:32:18,720 --> 00:32:20,400 It's very hard to get over that. 732 00:32:20,400 --> 00:32:26,360 And I think that creates the burnout in any career that you have that you are constantly 733 00:32:26,360 --> 00:32:29,240 accessible because of our phones. 734 00:32:29,240 --> 00:32:31,640 And that's a hard thing to get away from. 735 00:32:31,640 --> 00:32:35,560 I miss the Nokia block phone where you could just play Snake. 736 00:32:35,560 --> 00:32:36,560 Yeah. 737 00:32:36,560 --> 00:32:43,040 And you had to type a three times or the number one for the letter A, you know, like I, I 738 00:32:43,040 --> 00:32:50,560 miss that because I could walk away from it and not have the obligation to respond and 739 00:32:50,560 --> 00:32:55,120 think, well, if I don't respond right now, like the amount of energy we put into what 740 00:32:55,120 --> 00:33:00,160 other people think about our responses and our timely responses or not so timely responses 741 00:33:00,160 --> 00:33:01,560 is such a waste of time. 742 00:33:01,560 --> 00:33:02,560 I know. 743 00:33:02,560 --> 00:33:04,160 But I completely understand what you're saying. 744 00:33:04,160 --> 00:33:10,120 But I am here to say, you know, that inner work that you do for your own self worth and 745 00:33:10,120 --> 00:33:17,240 your own self value helps with that replaceable feeling even in the workplace, because you 746 00:33:17,240 --> 00:33:18,920 are absolutely not replaceable. 747 00:33:18,920 --> 00:33:22,320 There's no one there is no one like you, Carly. 748 00:33:22,320 --> 00:33:24,080 Although I think I created one. 749 00:33:24,080 --> 00:33:27,680 You one out of three. 750 00:33:27,680 --> 00:33:28,680 You're not replaceable. 751 00:33:28,680 --> 00:33:32,480 And if they do so, go elsewhere. 752 00:33:32,480 --> 00:33:35,520 There's someone else in the line that's better suited. 753 00:33:35,520 --> 00:33:36,520 Right. 754 00:33:36,520 --> 00:33:38,920 So yes, should you respond to the work emails? 755 00:33:38,920 --> 00:33:39,920 Absolutely. 756 00:33:39,920 --> 00:33:41,720 I get that feeling at 11 p.m. 757 00:33:41,720 --> 00:33:42,880 I must do this. 758 00:33:42,880 --> 00:33:43,960 I must do this now. 759 00:33:43,960 --> 00:33:44,960 They must know. 760 00:33:44,960 --> 00:33:46,320 No, you're tight. 761 00:33:46,320 --> 00:33:47,320 You're off the clock. 762 00:33:47,320 --> 00:33:48,320 You're off the clock. 763 00:33:48,320 --> 00:33:52,480 There is a little bit of a silver lining to this quiet quitting thing that people are 764 00:33:52,480 --> 00:33:53,480 doing. 765 00:33:53,480 --> 00:33:54,480 Oh, we're talking. 766 00:33:54,480 --> 00:33:56,480 That's my next thing we're talking about. 767 00:33:56,480 --> 00:33:57,480 Great. 768 00:33:57,480 --> 00:33:58,480 Let's talk about it. 769 00:33:58,480 --> 00:33:59,880 I'm about to quiet quit you. 770 00:33:59,880 --> 00:34:00,880 Let's talk. 771 00:34:00,880 --> 00:34:06,120 Quiet quitting that you're the one who told me about quiet quitting. 772 00:34:06,120 --> 00:34:07,800 I didn't even know that was a term. 773 00:34:07,800 --> 00:34:13,080 I'm going to be honest with you when I first heard it and told you, I was very judgmental. 774 00:34:13,080 --> 00:34:14,480 My God, she was so mad. 775 00:34:14,480 --> 00:34:15,960 I was angry. 776 00:34:15,960 --> 00:34:19,200 I was like, this is the stupidest thing I've ever heard. 777 00:34:19,200 --> 00:34:25,400 And after reading and living my life and then thinking about quiet quitting, I was like, 778 00:34:25,400 --> 00:34:27,800 it's not it's not all that bad. 779 00:34:27,800 --> 00:34:28,800 No. 780 00:34:28,800 --> 00:34:34,800 Quiet quitting is not depleting yourself at work, doing what's expected, sometimes less 781 00:34:34,800 --> 00:34:39,680 and not taking on any more responsibility than your job requires. 782 00:34:39,680 --> 00:34:44,800 It's basically clocking in at nine, clocking out at five, not going over and above, not 783 00:34:44,800 --> 00:34:45,800 going over and above. 784 00:34:45,800 --> 00:34:47,720 And now I think there are levels. 785 00:34:47,720 --> 00:34:48,720 Yeah. 786 00:34:48,720 --> 00:34:51,880 I I'm not saying that I wish I quiet quitted every day. 787 00:34:51,880 --> 00:34:53,920 Clearly, that's not in the cards for us. 788 00:34:53,920 --> 00:34:59,520 I don't want to feel like you do anything quietly, to be honest, to be completely honest, but 789 00:34:59,520 --> 00:35:01,600 I would be a total loud quitter. 790 00:35:01,600 --> 00:35:04,520 I'm quitting. 791 00:35:04,520 --> 00:35:08,440 I would make it known as I walked out of the office every day. 792 00:35:08,440 --> 00:35:12,000 And especially as I just said in this day and age, you are accessible at all times. 793 00:35:12,000 --> 00:35:13,280 We can't quiet quit. 794 00:35:13,280 --> 00:35:16,680 I was judgmental because I was like, that's lazy. 795 00:35:16,680 --> 00:35:17,880 That is so lazy. 796 00:35:17,880 --> 00:35:21,000 Why would you do what is required of you and not extra? 797 00:35:21,000 --> 00:35:23,760 Why wouldn't you want to go the extra mile? 798 00:35:23,760 --> 00:35:24,760 Why would you not? 799 00:35:24,760 --> 00:35:26,920 Because if you don't hustle, somebody's going to hustle harder. 800 00:35:26,920 --> 00:35:28,920 So yeah, you quiet quit at five. 801 00:35:28,920 --> 00:35:31,520 I'm going to hustle and I'm going to get promoted. 802 00:35:31,520 --> 00:35:32,520 Right. 803 00:35:32,520 --> 00:35:39,880 But I also think that you are paid to do a job, that job. 804 00:35:39,880 --> 00:35:40,880 Right. 805 00:35:40,880 --> 00:35:44,760 A lot of the extra stuff is on you. 806 00:35:44,760 --> 00:35:49,840 And there's something about the quiet quitting that I just I like. 807 00:35:49,840 --> 00:35:55,400 But the part of the quiet quitting that I think I say to you all the time is, no, you 808 00:35:55,400 --> 00:35:56,760 don't have to do that right now, Carly. 809 00:35:56,760 --> 00:35:58,400 No, you don't have to do that right now. 810 00:35:58,400 --> 00:35:59,400 No, you they can wait. 811 00:35:59,400 --> 00:36:01,280 No, they and I'm constantly saying that. 812 00:36:01,280 --> 00:36:02,280 Oh, I know. 813 00:36:02,280 --> 00:36:03,280 I've never read a text. 814 00:36:03,280 --> 00:36:04,280 Why did you respond? 815 00:36:04,280 --> 00:36:05,280 Don't respond. 816 00:36:05,280 --> 00:36:07,720 They emailed you or DMed your personal account. 817 00:36:07,720 --> 00:36:09,080 Don't respond on that. 818 00:36:09,080 --> 00:36:10,280 That is inappropriate. 819 00:36:10,280 --> 00:36:14,680 You do not have to meet them where they're trying to meet you. 820 00:36:14,680 --> 00:36:16,320 You do it the way you want to do it. 821 00:36:16,320 --> 00:36:17,320 Right. 822 00:36:17,320 --> 00:36:20,080 And I think that's setting the boundaries, setting 100 percent. 823 00:36:20,080 --> 00:36:24,080 Like the work boundaries leads you to a burnout. 824 00:36:24,080 --> 00:36:30,920 Because if you have no boundaries, yeah, then you're going to burnout and this quiet quitting 825 00:36:30,920 --> 00:36:36,360 has a very clear boundary, which I think that's why I said I think there's a happy medium 826 00:36:36,360 --> 00:36:40,440 of quiet quitting and leading to burnout. Yeah. 827 00:36:40,440 --> 00:36:47,680 And the hard part is trying to, you know, just sort of quit. Not like quiet, but not 828 00:36:47,680 --> 00:36:53,520 loudly, just like, meh, I'm done. Like an average sound, an average tone. I'm right 829 00:36:53,520 --> 00:36:58,800 in the middle, appropriate level. But that is don't judge a book by its cover, because 830 00:36:58,800 --> 00:37:03,520 when I heard of quiet quitting, I was like, that's just people being lazy. And I'm like, 831 00:37:03,520 --> 00:37:08,200 oh, I would love a little bit more of that of just clocking out at a certain time. 832 00:37:08,200 --> 00:37:12,400 But you can, that's up to you. I know that like it's up to you. That's the thing. All 833 00:37:12,400 --> 00:37:19,640 of this is about your choices and how you would like to go about either change, shifting 834 00:37:19,640 --> 00:37:26,520 things or staying the same. It's the choice that you get to make. If you don't want to, 835 00:37:26,520 --> 00:37:31,360 I'm learning. This is something that I'm doing the work for. If it's something I do not want 836 00:37:31,360 --> 00:37:38,760 to do and I know my limits, I know my boundaries, I know if I over exert at this point, it doesn't 837 00:37:38,760 --> 00:37:45,320 benefit me or anyone else in my circle or my world. So I have to make the hard decision 838 00:37:45,320 --> 00:37:49,920 to say no, to stick up for myself, to stick up for what I want to do or don't want to 839 00:37:49,920 --> 00:37:54,400 do and follow through without the guilt. Right. And maybe at the time, I mean, right 840 00:37:54,400 --> 00:37:58,360 now I do have the guilt when I make these decisions, but then it dissipates. And hopefully 841 00:37:58,360 --> 00:38:06,480 at some point that will go away. The guilt part, I mean, but it helps everybody. It 842 00:38:06,480 --> 00:38:12,600 helps everyone. And I get to drive my own, my own path. I get to be the in the driver's 843 00:38:12,600 --> 00:38:21,200 seat. What is it? It's the world. If you look at the world as a play, right? There's a script. 844 00:38:21,200 --> 00:38:27,440 There's actors. There's characters. There's a director. You stop being a character in 845 00:38:27,440 --> 00:38:32,200 your own story. Yeah. In your life. Be the director, the writer of the story. Get out 846 00:38:32,200 --> 00:38:39,200 of that role and become the one who makes all of the decisions and realize that you are, 847 00:38:39,200 --> 00:38:43,480 that's the real role. That's the real purpose that you have. And it's such a hard thing 848 00:38:43,480 --> 00:38:48,840 to do because we are, we especially are generation. The younger generation is a little bit different. 849 00:38:48,840 --> 00:38:55,680 The quiet quitters of the world right now are the younger generation. And our generation 850 00:38:55,680 --> 00:39:01,800 did not follow those rules. Yep. We were told we don't get to set the rules. Right. We don't 851 00:39:01,800 --> 00:39:08,640 get to be the director of our own story. And so cutting those conditions now in the 30s 852 00:39:08,640 --> 00:39:12,680 and 40 year olds and the 50 year olds of the world. Well, that's harder because our minds 853 00:39:12,680 --> 00:39:17,200 are already trained to not do that. Condition. But we're learning. And Victoria is the first 854 00:39:17,200 --> 00:39:23,320 person to say, you know, make a decision and don't feel guilt about it. You feel guilt. 855 00:39:23,320 --> 00:39:28,320 You're making yourself feel guilty. Yes. Yes. You are making yourself feel guilty. The decision 856 00:39:28,320 --> 00:39:34,120 is not right. So once you can get rid of that guilty feeling, that's on you. Right. It's 857 00:39:34,120 --> 00:39:39,040 just a lot easier said than done. But if you do that more often, I mean, the power of no 858 00:39:39,040 --> 00:39:47,040 is something that I may never take a hold to, but I try every day. No, I think you could. 859 00:39:47,040 --> 00:39:51,480 I really do think you could. I mean, losing grip of your control is a big part of burnout. 860 00:39:51,480 --> 00:39:58,760 It's a big part of anxiety and stress. And that that comes from, yes, you needing to 861 00:39:58,760 --> 00:40:03,600 be in control is is part of why you are in a burnout. I am specifically talking to Carly 862 00:40:03,600 --> 00:40:11,320 here. So if there's resonates for you to then then open those ears. But losing grip of the 863 00:40:11,320 --> 00:40:17,680 control that you can control at all is really what I'm talking more to. Like you you don't 864 00:40:17,680 --> 00:40:22,360 really have control of anything. Right. Correct. Because it's everywhere all over the place 865 00:40:22,360 --> 00:40:30,760 100 percent. So losing the it has to be this way and my way or the way that I'm used to 866 00:40:30,760 --> 00:40:35,160 and understanding if it goes a different route. Here's here's how I can manage that and like 867 00:40:35,160 --> 00:40:39,960 it's all good and it'll be OK. And and it's going to be different. It's not what I expected. 868 00:40:39,960 --> 00:40:50,480 All right. Here we go. Like that changes. That changes the game. So the way to regulate 869 00:40:50,480 --> 00:40:59,560 and recover have to do with three hours. Did you read this? I sure did. Recognize reverse 870 00:40:59,560 --> 00:41:04,680 and resilience. Recognize is to watch for the warning signs. So all of the symptoms 871 00:41:04,680 --> 00:41:12,200 and signs that we're talking about that could lead you into a much deeper burnout. Be aware. 872 00:41:12,200 --> 00:41:17,760 It's following your gut instinct and kind of perking your ears up to all of this. So recognize 873 00:41:17,760 --> 00:41:30,240 what's going on. Reverse is undo the damage and seek help. OK. Seek help. Seek help. 874 00:41:30,240 --> 00:41:35,960 Oh yeah. No no no. Now I will. I definitely will. That changed it. Great. Thank you. 875 00:41:35,960 --> 00:41:43,880 You're welcome. Resilience. Self care physically and mentally create that resilience to getting 876 00:41:43,880 --> 00:41:48,560 into these stages. So it's rest. It's self care. Anything that is self care for you. 877 00:41:48,560 --> 00:41:53,400 Whatever self care is. We've done a bunch of conversations on self care alone because it 878 00:41:53,400 --> 00:42:00,080 is so so so important. Micro breaks throughout your day whether it's a tech break a 879 00:42:00,080 --> 00:42:07,960 zone out noise break from the people in your house the workplace the situation you're in 880 00:42:07,960 --> 00:42:14,920 whatever it is micro small it all adds up creating a better work life balance for yourself 881 00:42:14,920 --> 00:42:23,960 quality of life. That's a very hard one. It's a big one. Big one. But it is extremely important. 882 00:42:23,960 --> 00:42:29,520 It's really fun for us to work together and then live life together. There's no balance. 883 00:42:29,520 --> 00:42:35,640 I take lots of breaks from you. Yes you do. Meditate. It's super hard. Meditation is really 884 00:42:35,640 --> 00:42:40,040 really hard and I would actually love to do an entire episode on meditating and talking 885 00:42:40,040 --> 00:42:44,840 about it and the benefits and stuff. I do it every morning five minutes five minutes 886 00:42:44,840 --> 00:42:53,720 I put a timer on and I focus on my breath and I try my very very best. I cannot stress 887 00:42:53,720 --> 00:42:56,800 the importance of meditation and meditation comes in a lot of different forms. We'll do 888 00:42:56,800 --> 00:43:04,520 an episode on it. Professional support is a therapist is a counselor is a community of 889 00:43:04,520 --> 00:43:10,480 professional certified people to help you in whatever way shape or form that professional 890 00:43:10,480 --> 00:43:16,320 support means to you. So like not me even though I'm a professional and I support you 891 00:43:16,320 --> 00:43:27,280 crabs not the best person. What are you a professional in burning out. Just call her 892 00:43:27,280 --> 00:43:35,400 Lumiere. She's got a candle at all ends and they are tapped out but she's going to start 893 00:43:35,400 --> 00:43:44,520 practicing all of these things. Yes I will practice what I preach. Real tip of the day 894 00:43:44,520 --> 00:43:52,240 I did not tell Carly what I'm going to call this. It's called if you don't know now you 895 00:43:52,240 --> 00:43:59,720 know what I want you to do. If you need to go back and re listen to this episode is I 896 00:43:59,720 --> 00:44:06,920 want you to differentiate between stress and burnout in your own life. So get a piece 897 00:44:06,920 --> 00:44:14,240 of paper take 10 minutes and write down your stressors your triggers things that you're 898 00:44:14,240 --> 00:44:19,360 feeling emotionally physically go through the list of everything we just rattled off 899 00:44:19,360 --> 00:44:26,560 is it a stress is it a burnout. Are you highly anxious over things or are you a little bit 900 00:44:26,560 --> 00:44:32,800 withdrawn and disassociated because it's all too much. Figure out what it is for you 901 00:44:32,800 --> 00:44:39,280 and then you can go through the three hours and regulate and reverse and make some resilience 902 00:44:39,280 --> 00:44:47,320 to all of this. And now for your real extra tip of the week it's called bound for boundaries. 903 00:44:47,320 --> 00:44:52,840 What does that mean. She hates when I do that stress. What does that mean a bound for boundaries. 904 00:44:52,840 --> 00:44:59,360 It means create a boundary and the boundary that I am asking you to create this week is 905 00:44:59,360 --> 00:45:07,720 do not respond to anything work related after 8pm or in bed. So whenever getting to bed 906 00:45:07,720 --> 00:45:14,720 is for you put the phone down and do not respond to emails to text messages unless you're a 907 00:45:14,720 --> 00:45:20,880 doctor on call nurse on call if you're any job on call. But if you are not no one needs 908 00:45:20,880 --> 00:45:29,920 you at 11pm when you're in bed. So put it down. Don't take it to the sheets and bound 909 00:45:29,920 --> 00:45:39,120 yourself some boundaries. We want you to remember that you are always fit to be real 910 00:45:39,120 --> 00:45:50,440 and always allowed to be a little extra. For legal reasons we have to tell you that this 911 00:45:50,440 --> 00:45:55,960 podcast is meant for entertainment and educational purposes only. We are not health care professionals 912 00:45:55,960 --> 00:46:00,160 for all of your health wellness fitness and self care needs please refer to the medical 913 00:46:00,160 --> 00:46:05,120 professional in your life your primary care physician your therapist a certified coach 914 00:46:05,120 --> 00:46:09,880 whoever it may be and then let us know what they say because I guarantee we need to know 915 00:46:09,880 --> 00:46:26,920 it too. Okay. Okay bye.