“Quitting drinking was literally my worst case scenario in life,” says Casey Davidson. “I desperately loved red wine, and I didn’t want to give it up, but I knew it was an issue.” Casey explains that before she quit drinking, she was consuming more than a bottle of wine a night, seven days a week. She told herself that the wine was a necessity, that it was the only thing helping her cope with her stressful corporate job and being a mother to her two young children. But at a certain point, Casey realized her mental health was at stake, and so she cut wine out for good.    Now, Casey is a Certified Professional Life & Sobriety Coach, host of The Hello Someday Podcast and the creator of the Free Sober Girl’s Guide to Quitting Drinking. Casey specializes in working with busy, successful women who are ready to drink less and live more. She tells listeners that many of her clients come to her saying they want to quit drinking forever….and Casey stops them right in their tracks. Instead of setting a “forever” goal, Casey instead encourages clients to stop drinking for 100 days. This tangible number gives clients the opportunity to create space between themselves and their drinking, so they can better understand how healthy and fulfilled they can feel without alcohol.   Tune into today’s episode of FRIED. The Burnout Podcast for a tough, yet powerful conversation with Casey about alcohol and burnout. Learn about Casey’s own recovery journey, how to expand your social environment to promote sobriety, and the importance of adding sober treats into each and every day regardless of your relationship with alcohol.   Quotes • “I feel like burnout and over drinking are really tied together because drinking increases depression and anxiety and feeling like one extra thing is going to break the camel’s back and a lot of people drink as a coping mechanism, not even realizing that when you drink too much you wake up at 3am with crushing anxiety and a racing heart rate and just feeling like complete garbage.” (02:50-03:25) • “For so many women and I know for myself, I thought the alcohol was helping me. I thought my bottle of wine at night was my only reward, the thing that was holding me together.” (04:00-04:12) • “Alcohol is not the solution and it’s actually preventing you from really taking care of yourself, really setting boundaries, really digging into what your body needs, what your mind needs, what’s not working for you in your life.” (11:12-11:26)  • “So many women are in this gray area of struggling with alcohol, trying to limit it, trying to moderate it, and nobody talks about it. But, if someone actually decides to take a period away from drinking or to look at their relationship with alcohol, they are a million times ahead of so many women. It is brave, it is something incredible that you’re doing. It’s like deciding to run a marathon.” (36:00-36:28) • “In the year I stopped drinking, I made more new friends that I’d made in the decade before.” (44:40-44:45) • “In my first month not drinking, I saved $550. In three months, I saved $1,650. And five and a half years later, I’ve saved $36,000 not poisoning my body.” (47:34-47:48)   Links https://hellosomedaycoaching.com/ https://hellosomedaycoaching.com/podcast/ https://hellosomedaycoaching.com/30-day-sober-guide/   https://www.instagram.com/caseymdavidson/ https://www.linkedin.com/in/caseydavidson/   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by HiveCast.fm

Fried. The Burnout Podcast

Casey Davidson: Alcohol Use, Overwork, and the Societally Accepted Addiction That Feeds Them Both

Do I need to quit my job to heal from burnout? This is one of the most common questions I hear asked in the burnout community. The answer? It depends. Like most things when it comes to burnout, your journey is unique and you may or may not need to leave your current job in order to make a full recovery.   One of the things I recommend to my one-on-one clients is to stay in their existing job (as long as it’s not extremely toxic) to see how much recovery they can accomplish in their current situation. This helps people take responsibility for their pieces of the puzzle, so that they can more easily identify and address the external factors that might be contributing to their burnout.   Tune into this week’s #straightfromcait episode to learn more about distinguishing between the internal and external causes behind your burnout. If you’re ready to start the healing process, go ahead and book a free one-on-one consultation with me using the link below! We will get clear on the specifics of your burnout story, so you can determine the approach that’s best for you.   Quotes • “Burnout causes are such a mixed bag of your own shit and life-work shit that it can be really hard to pull those two things apart, especially in the beginning.” (01:30-01:39) • “We are trying to figure out which pieces are internal and which pieces are external, which pieces you can control by doing some internal work and which pieces you can only control by leaving your job and changing your environment.” (02:08-02:26) • “I do not believe that it is the work of the individual to change corporate or company culture, but some people do choose to stay in their positions and see if they can help spearhead a change. Some people realize that the change is beyond their capabilities, so creating an exit strategy becomes freeing.” (10:10-10:27) • “So, do you need to quit your job to heal? Maybe. But first, let’s get clear on what’s happening, so that you can make that decision with clarity, with purpose and without guilt or shame.” (11:28-11:41)   Links  https://facebook.com/groups/friedtheburnoutpodcast https://caitdonovan.com/freebie-ie   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   XOXO, C   Podcast production and show notes provided by HiveCast.fm

#straightfromcait: Do I Need to Quit My Job to Recover from Burnout?

Jim Young’s burnout story began when he was prematurely anointed “man of the house” at nine years old. Because Jim’s single mother was stretched so thin, Jim ended up taking on a great deal of responsibility around the household. He was taught at a young age that just doing without asking questions was the ideal template for masculinity. This mindset eventually led Jim to severe burnout in all areas of his life from his work to his marriage to his personal wellbeing.    After hitting peak burnout, Jim decided to quit his job and start rebuilding a life that he loves. Now, Jim works as a men’s burnout coach, providing men with the tools and support they need to regain time, balance, energy and fun in their lives. Jim explains that financial privilege does not prevent burnout, nor does the privilege of being a white male. Instead, the paradigms that we have been taught to exist within as a result of our gender, race and/or financial status often play a massive role in our burnout stories.   Tune into this week’s episode of FRIED. The Burnout Podcast to hear more about how Jim defied the masculine template he had grown up following and rediscovered the joy in his life. Learn about the dangers of emotional gold digging, the importance of honoring our values, and why we should always find a way to fit our work into our lives rather than the other way around.    Quotes • “My strategy as it evolved over time was to just do little things all the time that were good for me and discover. Half of the time, I didn’t know what I was doing, but I was just discovering the next thing that I needed.” (14:35-14:45) • “My marriage ended, and I thought I was a failure as a man. So, I had all of this shame, and I didn’t want to talk to anybody.” (16:56-17:05) • “Emotional gold diggers…[are] men who only get emotional support from one person in their life: their spouse.” (17:45-17:56) • “You could make as much money as you want, you could be financially set forever and still be in burnout because you still have to win, you still have to compete, and you have all of these people clawing at you and those people are suffering and struggling because they’re stepping on each other.” (25:19-25:33) • “I needed to feel like I am present to my kids….Not honoring that value was just so expensive to me.” (29:48-30:05) • “There are so many men out there...who want to support each other. I’ve seen that from guys who have never done any of this work and guys who have been doing men’s work for years stepping in and just showing up for each other. Because one of the things that men can do is show up.” (50:35-50:52)   Links https://www.thecenteredcoach.com/  https://www.instagram.com/jimproviser/ https://www.linkedin.com/in/thecenteredcoach/   Gratefulness.org: https://gratefulness.org/   Sympónia Men: https://www.symponiamen.com/  The ManDate Show: https://www.mandateshow.com/  The Better Man Conference: https://bettermanconference.com/  Evryman: https://evryman.com/  The ManKind Project: https://mankindproject.org/   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   https://caitdonovan.com/freebie-values   Podcast production and show notes provided by HiveCast.fm

Jim Young: CEO/Dad Burnout, Emotional Gold Digging, and Why Relationships Matter

Our bodies and brains are naturally resilient – they are constantly working to achieve a state of equilibrium. However, this inherent resilience can get depleted when we are burnt out, meaning that our bandwidth is diminished and our bounce back ability is lowered.  So, what can we do to strengthen our resilience when we are feeling burnt out? In her contribution to Harvard Business Review’s Emotional Intelligence Series on resilience, journalist Diane Coutu explains that only one behavior has been strongly linked to high resilience: asking for help. While it may seem counterintuitive, facing things on your own actually decreases your capacity for resilience. Instead, leaning on support systems goes much further in boosting your ability to bounce back. Tune into this week’s #straightfromcait episode to learn more about the characteristics and behaviors that make you hardy in the face of stress. Learn about the three main characteristics of resilient people, the importance of leaning into your core values, and why taking improv classes just might make you more resilient!   Quotes • “Your body and brain are naturally resilient. They constantly balance and rebalance themselves to maintain homeostasis, they adjust what needs adjusting, and you just continue about your day none the wiser….But sometimes, even naturally resilient things break down.” (01:16-01:32) • “The truth is science doesn’t really know exactly what makes one person come to a difficult situation and move through it with relative ease and grace while another person struggles and breaks down.” (02:30-02:40) • “[When it comes to resilience], there’s both a toughness and a softness, a leaning in for help and asking and an ability to move through.” (03:26-03:34) • “This is one of the main reasons we burn out: because we’ve adopted the values of our cultures and families without stopping to ask if they really suit us.” (05:40-05:49) • “The one behavior that is related to high resilience is asking for help….Standing alone because you think it makes you stronger weakens your resilience.” (07:53-08:30)   Links https://store.hbr.org/books/hbr-emotional-intelligence-series/  https://caitdonovan.com/freebie-values  bit.ly/bouncebackorder   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm

#straightfromcait: Resilience 101 – The Characteristics and Behaviors That Make You Hardy in the Face of Stress

**TW: This episode contains a description of a violent hate crime.**   “It’s a Fitbit for your mouth,” says Andrew Lee, Registered Dental Hygienist and Founder of Otis Dental. Drew is describing his Brux-Sensor Night Guard, a micro-dental-sensor technology that helps monitor and regulate your stress levels by recording your teeth grinding during sleep! Drew was recently awarded a patent for this technology, which he hopes will help users proactively identify heightened stress levels, even if they don’t consciously notice them.   Drew tells listeners that bruxism, or the involuntary clenching of the mouth and grinding of the teeth, is actually at the root of several top burnout symptoms. If you are experiencing headaches, neck or shoulder tension or insomnia, chances are that bruxism is involved. Drew notes that the dental industry has been relatively stagnant when it comes to addressing issues like bruxism, and the clunky night guards that dentists offer patients are often expensive and ineffective. Drew has made it his mission to create a direct-to-consumer offering that cuts out the middleman and brings customers the relief they need at an affordable price point.   Tune into this week’s episode FRIED. The Burnout Podcast to learn more about how bruxism could be tied to your burnout. Learn more about Drew’s own burnout story (he suffered from bruxism himself!), the three main causes of bruxism, and Drew’s top tips and tricks for overcoming your bruxism to reduce stress, improve sleep and protect your teeth!   Quotes • “We’ve got to focus more in the dental industry on preventative measures rather than restoratives where it becomes too late and now you need to get botox injections in your jaw or you have to get all these fillings and crowns and implants and bridges and then eventually by the time we’re older, we end up with dentures and then we never really question, ‘What did I do to make it go this way?’” (08:15-08:36) • “The truth is [dentists] are people, too. They have their flaws and their limitations. It’s just like seeing doctors or firefighters who smoke, and they know the dangers of it. It’s just contradictory and hypocritical – that’s just who we are. We’re humans.” (11:33-11:47) • “Especially in this modernization of the digital world, we forget everything that our bodies are telling us and then it becomes asymptomatic where it’s still happening to us, we just don’t feel it anymore because we choose not to feel it.” (13:25-13:37) • “That’s where meditation comes in. Find your core again. Remember who you were before this all happened. You’re there, you’re still in there – you just really need to pull that person back out of the darkness and say, ‘You’re ok, you’re gonna be ok. You can do this.’” (22:22-22:38)  • “70% of the reason why we brux is because of stress, some form of stress....The remaining 30% can be a combination of just misaligned teeth….A huge factor is also medication. There are a lot of antidepressants that actually cause bruxism." (25:15-25:40)   Links https://hellootis.com/ https://www.instagram.com/hello_otis support@hellootis.com   Guide to Self Gua Sha Routine for Neck and Jaw Tension from Beth Russell: https://www.youtube.com/watch?v=Bgzy9k2x5ys   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm

Andrew Lee: Jaw Clenching, Teeth Grinding, and the Tech That Will Help You Relax

When we are on the road to burnout recovery, all of us have the same question: How long will my burnout recovery last? In my professional experience, I have found that the average recovery period lasts around 12-18 months, but the reality is that burnout recovery looks different for everyone. As much as you might want to look to others’ stories for guidance, your burnout journey will always be your own.   However, there are steps you can take along the way to ease the process. On today’s #straightfromcait episode, I will share my top three tips for facilitating a smooth burnout recovery. The journey will never be easy, but by doing one thing at a time, giving yourself grace and compassion and taking responsibility only for the portion that belongs to you, you can supercharge your recovery.   Plus, don’t forget to join the FRIED. The Burnout Podcast Discussion Group on Facebook! This discussion group is an excellent place for you to receive support along the road to recovery from those who understand it best. Remember to be kind to yourself and lean on others as much as you need to along the way.   Quotes • “What I’ve seen in clients and patients over the years is that recovery runs anywhere from about three months for burnout light situations to about two years or even longer.” (1:45-1:58) • “When I say only do one thing at a time, what I mean is, do not overhaul your diet, go back to work and start meditating all on the same Monday. Burnout recovery works best in stages.” (2:25-2:37) • “Give yourself grace….Everybody going through this process is on a different path, and you’ll all go through different burnout recovery stages at different times. There is no perfect order, no matter what anyone tells you about how this is supposed to unfold. Whatever order helps you to progress is the only order that matters in your life.” (5:45-6:13) • “Grace, compassion, space, and kindness: give yourself those things as much as you can.” (6:50-7:00) • “Reach for a point where you know as well as you can how much of your burnout is internal...and how much is due to your workplace/environment/relationships.” (7:02-7:19) • “Burnout recovery does not require diving into your past traumatic experiences….In the beginning of your recovery, the focus is on helping your body to rewire responses and habits related to being on nonstop alert. This can be done without any revisiting of old trauma.” (9:46-10:08)   Links  https://facebook.com/groups/friedtheburnoutpodcast   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait Podcast production and show notes provided by HiveCast.fm

#straightfromcait: How Long Will It Take Me To Recover From Burnout?

“Push your edge and not your buttons,” says Daniel Mangena, International Speaker, Bestselling Author, Broadcaster and Coach. If there’s one thing that listeners should take away from today’s episode, Dan says it’s to pick one change and intentionally incorporate it into your life rather than inundating yourself. The road to burnout recovery is paved with small steps rather than a massive life overhaul!   Dan’s own burnout was catalyzed by his fixation on others’ opinions. He found that he was putting so much weight on what others may or may not have been thinking about him that he lost sight of what really mattered in his life. He spent many years contemplating suicide and was stopped only by the thought of what others might think if he botched the attempt. After poring over recent studies and ancient texts in search for the missing link in his life, Dan started his burnout recovery almost by accident. He explains that by polluting his brain with positivity, he slowly began to nourish his mind and discover self-acceptance.   Tune into this week’s episode of FRIED. The Burnout Podcast for a fascinating conversation with Dan about finding your purpose and manifesting your dreams. Learn how Dan’s Asperger’s diagnosis has radically changed his outlook, why your knot is not contingent on society’s expectations, and why adding nourishment to your life is a surefire way to counteract burnout.    Quotes • “When I look at my burnout event...it was literally closing down and giving up on life because I had given such credence, weight and value to my belief about what other people may or may not think about me.” (3:25-3:46)  • “I don’t believe anything is done in isolation, and success is always going to be, I believe, a communal effort, even if that community is indirect, even if it’s the communal effort between you and the people that buy your product from you or buy your services.” (21:34-21:54) • “I really want to spark within people recognizing that their light, their knot, their strength is not contingent on society’s judgement about what your role is or where you’ve come from or what you create. I believe that it comes down to who you are and what’s showing up and that every single one of us do have something to contribute.” (31:25-31:47) • “I had no intention of choosing life. It happened because the inputs that I polluted myself, I pummeled myself with, spoke to life.” (40:04-40:15) • “When we start to starve ourselves of nourishment at any level, I believe we can start that cascading effect into what we call burnout, which may be experienced in the body last, but that’s not where it starts because the body is the last point of experience of what starts out as a vibration. So, we burn out vibrationally first, which I believe is cutting ourselves off from vibrational nourishment.” (45:27-45:49) • “I always like to say, ‘Push your edge and not your buttons.’ Growth is going to come from pushing the edge. There’s going to be discomfort at the edge, that is growth. If there’s no discomfort, you’re not doing anything, you’re staying the same.” (58:23-58:34)   Links https://dreamwithdan.com/ https://www.instagram.com/dreamerceo https://www.linkedin.com/in/dreamerceo/ https://dreamwithdan.com/hmm   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

Daniel Mangena: Jail Time, Suicide, an Asperger's Diagnosis, and Polluting Your Brain with Positivity

Did you know that the items you choose to surround yourself with have a direct impact on your happiness AND your productivity? Sure, you may naturally feel more content when wrapped up in a cozy blanket or holding your favorite mug. But, did you know that the items you find most comforting and beautiful produce visible changes in your brain?   On this week’s #straightfromcait episode, I share findings from three neuroscience studies showing the power of visually appealing objects to shape our brain. Learn about the changes in our brain that occur when we are under large amounts of stress and how we can use our environment to counteract these negative outcomes in a meaningful way.   If you have an everyday object that you find particularly beautiful or that adds to your sense of contentment when you are in a given space, I’d love to hear from you. Join our FRIED. The Burnout Podcast Facebook Group if you haven’t already and share with us! We’re all in this together – let’s give ourselves the best possible chance of a full burnout recovery.   Quotes • “When you experience something that is beautiful to you, it makes you feel like you just got a treat, and it makes it easier to make decisions that are based on what you actually want from life.” (3:44-3:53) • “Your brain becomes more sensitive to threat the longer you experience stress, which means that you might be interpreting threat when there is none.” (4:46-4:57) • “I want you to take a look at your workspace and ask yourself if there is anything you can do to make the lines around you softer.” (8:25-8:30) • “Absorb this idea that you can utilize your environment to help shape your brain and to give yourself the best possible chance of full burnout recovery.” (10:38-10:50)   References Bar, Moshe, and Maital Neta. “Visual Elements of Subjective Preference Modulate Amygdala Activation.” Neuropsychologia, vol. 45, no. 10, 2007, pp. 2191-2200. 10.1016/j.neuropsychologia.2007.03.008. Gourley, Shannon L., et al. “The Medial Orbitofrontal Cortex Regulates Sensitivity to Outcome Value.” Journal of Neuroscience, vol. 36, no. 16, 2016, pp. 4600-4613. 10.1523/JNEUROSCI.4253-15.2016. Ishizu, Tomohiru, and Semir Zeki. “Toward A Brain-Based Theory of Beauty.” PLOS One, 2011, https://doi.org/10.1371/journal.pone.0021852.   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

#straightfromcait: Teach Your Brain That You're Safe, and It Will Grow New Nerve Cells and Regulate Your Amygdala

“I do not think it serves most humans to have a stigmatizing label,” says Diann Wingert, therapist turned Mindset and Productivity Coach. “I think once the label becomes your identity, it is a trap, and it will be your destination.” In her work as a coach, Diann has found the label of “Rejection Sensitive Dysphoria” particularly harmful, as it implies that extreme reactions to rejection, criticism and exclusion are in some way pathological. Instead of viewing RSD as a pathology, Diann instead helps her coaching clients adopt the mindset changes and resilience skills necessary to overcome rejection and move forward with confidence.   Diann tells listeners that rejection sensitivity played a key role in her own burnout experience. As a licensed therapist, she often found herself shaping the work she did with clients so that they would like her, as opposed to initiating the tough conversations that would propel them towards true growth and change. As a result, she began to resent her clients, along with just about everyone else in her life. It wasn’t until she closed her practice (and sold every last piece of furniture in the office!) that Diann was able to forge a new path for herself and establish the professional and personal boundaries necessary to end her burnout for good.   Tune into this week’s episode of FRIED. The Burnout Podcast for a conversation with Diann Wingert about coping with rejection. Learn about the dangers of pathologizing a normal human experience, why identifying resentments is a crucial step towards overcoming burnout, and how mindset changes can make a world of difference when it comes to silencing your inner shitty committee.   Quotes • “I was seeing up to ten people a day, five days a week...and after five years of that, I realized that I was becoming impatient with my clients, I was tired of listening to stories that I thought were redundant and repetitive, and I literally wanted to stand up and say, ‘Haven’t we been talking about this long enough? Don’t you want to get on with it?’ And I thought, you can’t do this anymore. You are no good to anybody, including yourself.” (3:50-4:18) • “The emotion that I wasn’t paying attention to and the one that ultimately propelled me out the door was resentment.” (5:05-5:14) • “I didn’t want to be rejected by my clients. I was taking responsibility for their results, so I was shaping the work I did with them according to what I thought they could tolerate...because if I pushed them beyond what they could tolerate, they would be uncomfortable, they wouldn’t like me, and they’d leave, and I couldn’t help them anymore.” (11:20-11:45) • “I do not think it serves most humans to have a stigmatizing label, and what I often find is that many people claim it, cling to it, and embrace it as an identity because it explains things, but it also can provide a place of safety and acceptance with others who also claim that identity. And while I think it’s very important to say, ‘This is my felt experience, this is my reality,’ I think once it becomes your identity, it is a trap and it will be your destination.” (24:30-25:14) • “Most people resent the medication that helps them because of what they make it mean.” (28:44-28:52) • “One of the things I find myself saying to my clients all the time is when they start to go off on a diatribe about how ridiculous they are, how stupid they are...I say, ‘Of course. Of course you did that. Of course you felt that way. How else would you feel?’” (49:50-50:13) • “The sensitive people in the human tribe have always been the ones who are the most creative and have the most unique solutions to common human problems, but if we shame their sensitivity, they will go into hiding, and we will never know what they have to offer the world.” (51:31-51:45)   Links https://www.diannwingertcoaching.com/ https://www.instagram.com/coachdiannwingert/ https://www.linkedin.com/in/diannwingertcoaching/ http://bit.ly/obstaclesquiz/   The Cook's Hookup Energy Technique: https://northeasthealing.com/stress-management-tip-cooks-hook-ups-technique/    HidrateSpark Water Bottle: https://hidratespark.com/products/hidratespark-steel   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

Diann Wingert: What To Do When You Feel Rejection from Head to Toe

Did you know that although I received my Masters Degree in Acupuncture and East Asian Medicine back in 2007, I never received a Bachelor’s Degree? This academic path is actually quite common around the world, but definitely less so here in the states. And, of course, I happened to settle down in New Jersey, the one state in the entire country that doesn’t allow you to become licensed in or practice acupuncture without a Bachelor’s degree in addition to a Masters.   Fast forward to this summer: I am now going backwards at age 39 to receive a Bachelor’s Degree in Biobehavioral Health at Penn State’s World Campus. I am loving the opportunity to throw myself back into academics and to establish connections between my background in Eastern Medicine and the concepts we’ve explored so far in my new courses.    Tune into this week’s #straightfromcait episode to learn more about my journey back into higher education as an adult. Learn about the overlaps between Biobehavioral Health and Eastern medicine, why science always has its shortcomings, and why it’s never too late to dive back into the world of academia.   If you have any questions you want answered about burnout and the science behind it, feel free to share your thoughts in our FRIED. Facebook Group. In the coming weeks, I’ll be sharing research articles and other relevant sources on my #straightfromcait episodes, plus I’m always on the lookout for a good research paper topic!    Quotes • “So, I decided at the age of 39 that I’m going to go backwards and get a degree that is lesser than the one I have to be able to practice a medicine that I’ve been at for a decade and a half. I told you, it’s a little convoluted, but here we are.” (3:00-3:20) • “Biobehavioral health is like the Western version of Eastern medicine. It’s the Western medicine’s ideal of creating a more holistic system.” (4:16-4:26) • “I both love science and remain a science skeptic….Science is incomplete and will always be – that’s part of its definition. It’s a beautiful, powerful thing that we have to remember is here to help us explore and to learn and then to continue exploring and learning. Everything we learn is simply another step to getting another step to getting another step to allow us to go deeper or broader or connect things that weren’t connected before.” (5:40-6:11) • “I didn’t add a full-time degree to my life and not eliminate anything else. I had to eliminate something in order to maintain my sanity and be sure that I’m not burning out while I’m researching burnout and talking to you about burnout.” (8:08-8:22)   Links  Penn State Biobehavioral Health Bachelor’s Degree: https://www.worldcampus.psu.edu/degrees-and-certificates/penn-state-online-biobehavioral-health-bachelors-degree/  FRIED. The Burnout Podcast Facebook Group: https://facebook.com/groups/friedtheburnoutpodcast    XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

#straightfromcait: Higher Education, Again, as an Adult. Learning About Burnout Science

“I think of food as medicine. Everything you eat becomes every cell in your body, so it can be healing or it can be potentially exacerbating the issue,” says Carolyn Brown, nutritionist and co-founder of Indigo Wellness Group. Carolyn explains that when it comes to burnout recovery, food can act as a healing or a harmful force, depending on how it is used. That’s why she tends to promote simple, enjoyable additions rather than harsh, restrictive diets. When we are focusing on decreasing our stress levels, hardcore changes to our diets or exercise routines will only raise our cortisol levels even more.   Carolyn is no stranger to burnout. Her burnout story began in New York City, where she was living in a shoebox apartment and seeing over 150 clients a month one-on-one. Carolyn felt stifled in just about every aspect of her life, from her physical space to her work life to the NYC dating scene. When she finally realized how burnt out she had become, she finally made a cross-country move to Colorado, where she could find the physical and emotional space to breathe.    Tune into the kickoff episode of our 4th season of FRIED. The Burnout Podcast for a conversation with Carolyn about the restorative power of simple changes. Learn why loving where you live is a crucial step towards mental and physical wellness, how seemingly small changes can make a world of difference in your day-to-day life, and why gentler is better for your body and your soul when it comes to nutrition.   Quotes • “I had this total a-ha moment following a full-on breakdown. I was walking through the streets of Rome hysterically crying wondering if anyone had ever been so lost in their whole life.” (4:50-5:02) • “Get the veggies that look beautiful or the plates and the mugs. That was something really important to me when I started my new, fresh life in Denver, I got rid of everything from that New York apartment. So every single mug or plate I was buying, I wanted to try to be supporting a small, woman-owned business and also have it be something I loved every single time I picked it up.” (25:42-26:06) • “Clutter ends up impacting what we eat and how we eat, too….Clutter can make us eat up to 44% more. And we’re more likely to eat the unhealthy things when we’re in an environment of clutter.” (26:41-26:55) • “I think of food as medicine. Everything you eat becomes every cell in your body, so it can be healing or it can be potentially exacerbating the issue….Just simply try to add one fermented food per day. I really think of addition when you’re feeling a little bit paralyzed, like what can we add in. This isn’t the time to say, ‘Let’s go on a sugar cleanse or anything like that.’” (37:26-37:56)  • “Make sure you’re hydrated. When we’re dehydrated, we’re just grouchier, especially women. There’s lots of research on this, that it really affects women’s decision-making, ability to focus and mood overall.” (39:08-39:20) • “Please don’t try any crazy diets or extreme eating trends while feeling really stressed or burnt out. It adds to your stress levels. We want to really be focusing on decreasing stress and many of these things, whether it’s funky eating habits, severe intermittent fasting, going keto, or doing HIIT training, doing really intense exercise, actually ends up increasing our cortisol, increasing our stress hormones, doing the opposite of what you might hope to.” (39:53-40:25)   Links Carolyn’s Website: www.indigowellnessgroup.com Carolyn’s Instagram: www.instagram.com/carolynbrownie Register for Carolyn’s Detox’ish Week: https://academy.indigowellnessgroup.com/courses/indigo-detox-ish-week-august-2021    XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

Carolyn Brown: Love Where You Live, Beautify Your Home, and Drink Your Damn Water

“Grief is inevitable,” says Jess Brennan, founder of Held Massage Therapy. “Every single one of us will lose something precious.” Jess explains that grief doesn’t just occur after a death; instead, the grieving process can occur any time our expectations for the future are unexpectedly taken from us. From losing a loved one to getting a divorce to having a long-awaited graduation cancelled due to COVID, there are countless times in our lives when our visions for what “should be” are ripped away without warning.   That’s where Jess comes in. Not only has she been a birth doula for 15 years, but she is also an end-of-life doula and a spiritual mentor for times of loss and transition. She founded Held Massage Therapy after undergoing a period of intense change in her own life and hopes to provide others with the level of care she yearned for throughout that tumultuous time.   Tune into the season finale of FRIED. The Burnout Podcast for a powerful and emotional discussion with Jess Brennan about grief, burnout and COVID. Learn about the differences between grief readiness and loss literacy, the critical role that doulas play both at birth and in death, and how best to support yourself and others through the grieving process. You won’t want to miss this intimate conversation between two friends about the collective grief we have been experiencing as a people post-COVID and how to begin the healing journey.   Quotes • “My experience of both grief and burnout, having known both of them, is that it’s an introduction back into futility and powerlessness and humility, and it’s wild and painful and, as Westerners, those things are kryptonite for us. We’re not ready for them, we don’t like them, we want to escape and numb out at all costs from those things, but no matter how hard we try to rage against the truth of what is, it’s immovable.” (3:56-4:31) • “She listened as I talked, and she just said, ‘Yup, yup, yup.’ She literally held me and let it be exactly as it was and communicated in so many ways that I was loved and that she trusted me with myself.” (9:49-10:02) • “We’re very low on grief readiness and loss literacy, which I think of as two different things. Grief readiness is for ourselves, and loss literacy is how well are we prepared, how skillful can we be, to support the people around us going through a loss.” (22:15-22:30) • “The biggest lie that we tell ourselves in grief is that all I have to do is get myself back. All I have to do is get back to who I was before.” (22:45-22:55) • “Many of the remedies are annoyingly obvious and simple. And so we don’t want to do them because it’s like no, I want a sophisticated answer, I want a complicated thing….Tend to the mammal, tend the human mammal. Give your animal body what it needs.” (28:46-29:19) • “Grief is not a pathology. It’s a natural human response to losing something we love, and we live in a world where nothing is permanent, so it’s inevitable….Every single one of us will lose something precious.” (33:52-34:15) • “It’s a similar skillset to grieve fully as to be with one who is grieving. The difference is that when you’re grieving, there’s the vulnerability and the freefall. You have to be willing to just free fall. When you’re with somebody, companioning a grieving person, the groundedness is essential. Being safe enough so that that person can fall in your presence and can say everything that they need to say without fear of judgement, without feeling like they’re going to be corrected.” (51:42-52:12)   Links https://www.heldmassagetherapy.com/ https://www.heldmassagetherapy.com/free-course  www.griefandgracejourney.com  https://www.instagram.com/held_massage_therapy/ https://www.facebook.com/heldmassagetherapy   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

Jess Brennan: Grief, Burnout and COVID. That Time on the Planet When We Were All Soul-Weary Simultaneously

What is the difference between burnout and depression? I was recently asked this question in the FRIED. The Burnout Podcast Discussion Group on Facebook. Because I explored this topic at length in my book The Bouncebackability Factor: End Burnout, Gain Resilience, and Change the World, I decided to share a short excerpt on this week’s #straightfromcait episode.   While depression and burnout look different for everyone, my conclusion is that they may simply be two sides of the same coin. The key distinction seems to be that burnout is associated with high levels of stress, whether it’s due to work or to general life events, while depression may not have such a direct cause.    Tune into this week’s #straightfromcait episode to learn more about the overlaps and distinctions between burnout and depression and how they have manifested themselves differently in my own life. Once you have listened to the episode, I encourage you to join our Facebook discussion group (if you haven’t already!) and share your thoughts. Has depression been part of your burnout story? I look forward to hearing from you!   Quotes • “The World Health Organization calls burnout an occupational hazard, but it’s an overall wellness hazard. It literally affects everything.” (2:49-2:56) • “My view is that burnout and depression are different results with similar causes. I believe that untreated burnout can lead to depression, so burnout can be part of the road to depression, but doesn’t need to be. My feeling is that the main difference is that people that are burnt out know they are burnt out, and that it’s because of overwhelm and too much stress. With depression, it often seems unrelated to other things.” (5:45-6:13) • “In my opinion, the depression associated with burnout manifests itself in self-doubt. When burnt out, you start questioning yourself and your abilities and/or passion for your chosen path.” (7:06-7:16)   Links  https://facebook.com/groups/friedtheburnoutpodcast  https://monkeypuzzletraining.co.uk/free-downloads/MBI_self_assessment_for_organisations.pdf  bit.ly/bouncebackorder   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

#straightfromcait: Burnout and Depression – What's the Difference in Your Experience?

“I don’t want to hear anything about the theoretical translation of an ancient Chinese concept translated half-assed into English translated half-assed through your Western construct of what the hell it means,” says Jade Connolly Duggan, Corporate Culture and Wellness Expert. The daughter of two acupuncturists, Jade has had the practice of acupuncture flowing through her veins practically since birth. However, she explains that most of the time finding mind-body wellness is much more about consciously conversing with your body than it is about theory or predetermined labels. While theory has its benefits, it often fails to tell the complete story.   A high-school dropout who helped the NSA communicate more effectively with the CIA and saved Pepsi’s culture-merge when purchasing Gatorade, Jade is an expert in teaching soft skills to business and community teams. After hitting and overcoming burnout multiple times in her life, Jade has made it her mission to help others reconnect with their body’s intuitive dial, so they can lead more fulfilling and attuned lives.   Tune into this week’s episode of FRIED. The Burnout Podcast for a conversation with Jade about learning to listen to what your body is telling you. Learn why perfection is the enemy of done, why English is incredibly barren when it comes to descriptors of sensation, and why getting curious about your mind and your body is an excellent way to overcome your burnout.   Quotes • “I was single parenting my first child, I was living on my own, and I was working and commuting and not living near family support. And I remember thinking to myself, ‘If I don’t get some help soon, I’m gonna die.’ And I was in the hospital with meningitis within two weeks.” (3:16-3:36) • “It was very humbling to be an acupuncturist, to be in acupuncture school, to be in a family of acupuncturists and to have this sense of not knowing how to mitigate or navigate my burnout.” (8:16-8:30) • “I recognize that there are things that I can experience in another language that I can’t experience in English. It’s a body, right? My language invents the body I get to inhabit.” (37:00-37:12) • “How do we get these physicians who run a big portion of all of the medical schools together in their board to look at that chasm between each other and see if they can close that gap and get a little bit closer to maybe I can know a little bit more, but only if I can actually have more language around it, if I can listen a little bit closer, if I can actually get close enough to have the poetry of your existence in my own body in some way?” (42:06-42:42) • “Part of the work for me is moment by moment to go, ‘There is no right.’” (48:53-48:56) • “Is this what you’re actually experiencing or is it what you read in a book? Is it what you think you’re supposed to be experiencing? Is it a ‘should’ from somewhere else?...If I didn’t have the label of burnout, or I didn’t have the label of anger, or if I didn’t have the label of depression, or whatever it was, what’s the experience that I’m having right now and when does that experience change even just a little tiny bit?” (57:00-57:32)   Links https://www.mindbodyleadership.com/    https://www.instagram.com/nsfwleadership/ https://www.facebook.com/nsfwleadership/ https://www.mindbodyleadership.com/offers/YaoELLJB/checkout (Code: CURIOSITY)   XOXO, C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

Jade Connolly Duggan: Stay With Your Senses, Get Objective, And Reconnect Your Awareness With Your Body’s Intuitive Dial – Right Now and Every Day

If I’ve learned anything from my experience with burnout, both in my own life and in my clients’ lives, it’s that burnout can present itself in endless ways. While there must be three components present in order to identify burnout (physical and emotional exhaustion, cynicism and detachment, and a feeling of purposelessness), there are several other symptoms that tend to show up frequently in burnout patients.   On this week’s #straightfromcait episode, we will explore the most commonly experienced physical burnout symptoms, according to 73 health questionnaire responses. Some of the symptoms, such as headaches, neck tension, digestive upset and sleep issues, may seem obvious. However, others, such as hives, PMS symptoms and frequent urination might come as a surprise for many listeners.   As always, I would love to hear from you, too! What were your predominant symptoms while you were burnt out? Or, if you are in the midst of working through your burnout, what symptoms are you currently dealing with? Comment on any post from this week with your thoughts! And remember: no matter what your symptoms, I believe you and am here to support you in your burnout journey.   P.S. Season 3 of the podcast is coming to a close, with the last episode airing on July 18! If you would like to influence what happens on FRIED. The Burnout Podcast in upcoming seasons, join our Facebook group (linked below), so you can share your suggestions. We can’t wait to have you!   Quotes • “In order to identify burnout, according to researcher Christina Maslach, there must be at least three components present. And those components are: physical and emotional exhaustion, that’s number one; number two is cynicism and detachment; and number three is feeling purposeless, unimpactful and unaccomplished.” (4:54-5:13) • “Seventy three percent of people experiencing burnout report having neck tension, and this might explain the high headache and migraine reports. If everyone’s necks are tense, it’s logical that headaches and migraines will arise. This also tells us where we should focus should we want to help the body decrease burnout symptoms, i.e. why things like acupuncture are so useful!” (7:06-7:26) • “If a menstruating person is experiencing burnout, there’s a 78% chance that they are going to be experiencing some disruption in their menstrual cycle, some PMS, and some difficulty around their cycle.” (11:55-12:10) • “The range of symptoms you can experience are from head to toe, from physical to emotional, and everything in between.” (13:33-13:40)   Links FRIED Facebook Group: https://facebook.com/groups/friedtheburnoutpodcast   XOXO,C   If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait   Podcast production and show notes provided by FIRESIDE Marketing

#straightfromcait: Burnout 101 – Signs, Symptoms, and Understanding What Is Really Happening to Your Brain and Body

The What, Why, When, Where and How about Burnout. We'll talk what gets you there, what gets you out and everything in between. Interviews with people who have successfully recovered will act as guiding stories to help you decide what the best steps for you are.

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Fried. The Burnout Podcast

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