1 00:00:00,700 --> 00:00:03,200 Welcome to the nourishing. Amy podcast. 2 00:00:03,300 --> 00:00:06,200 I'm Amy Rankin. I am an emotional intelligence 3 00:00:06,200 --> 00:00:10,000 and life coach as Speaker, a Creator, and a wellness. 4 00:00:10,000 --> 00:00:13,500 Chaser, I have created this podcast for you to learn how 5 00:00:13,500 --> 00:00:17,300 'but mindset changes and get really actionable. 6 00:00:17,300 --> 00:00:22,200 Takeaways to find out who you are, what lights you up, how you 7 00:00:22,200 --> 00:00:26,100 can love yourself again and how to live your best life. 8 00:00:27,000 --> 00:00:29,900 Give yourself the space to welcome in more self-care and 9 00:00:30,200 --> 00:00:34,700 Parents reduce feelings like overwhelm and stress and let 10 00:00:34,700 --> 00:00:38,200 find your sparkle again. Are you ready? 11 00:00:38,900 --> 00:00:53,000 Let's do it. Hello and welcome to episode 100 12 00:00:53,100 --> 00:00:57,300 of the nourishing. Amy podcast, how cool that we're 13 00:00:57,300 --> 00:01:01,700 on 100 episodes. And it is thanks to you. 14 00:01:01,700 --> 00:01:05,300 So thank you to every single one of you for listening. 15 00:01:05,300 --> 00:01:10,200 I'm just so happy to be here and I just love chatting with you 16 00:01:10,200 --> 00:01:14,900 guys and receiving all of your messages and screenshots and 17 00:01:14,900 --> 00:01:17,900 things like that over on Instagram and shares and all the 18 00:01:17,900 --> 00:01:20,300 fun stuff. So, Thank you for making this 19 00:01:20,300 --> 00:01:23,400 possible. It's all about you, and it's all 20 00:01:23,400 --> 00:01:27,300 because of you now. This is kind of fitting. 21 00:01:27,300 --> 00:01:30,200 So, episode 100 bit of a celebration. 22 00:01:30,400 --> 00:01:34,500 But also, if you are listening to this, when this episode 23 00:01:34,500 --> 00:01:38,400 drops, it is the week before Christmas, which is like my 24 00:01:38,400 --> 00:01:43,500 favorite time of year. So it's very fitting and I'm 25 00:01:43,500 --> 00:01:47,900 also doing a Christmas themed or holiday themed episode today. 26 00:01:47,900 --> 00:01:51,400 So, I just feel like all of the stars are aligning. 27 00:01:51,400 --> 00:01:56,500 Its really working. Well, today to start off with, 28 00:01:56,500 --> 00:01:57,900 I'm going to give you my recommendation. 29 00:01:57,900 --> 00:02:03,400 Before I jump into the topic at hand, my recommendation. 30 00:02:03,400 --> 00:02:05,700 It's a festive one. I thought I might as well keep 31 00:02:05,700 --> 00:02:09,400 it in theme for you, if you haven't seen the Christmas 32 00:02:09,400 --> 00:02:14,700 Chronicles on Netflix, it's just such a nice, feel good, 33 00:02:14,900 --> 00:02:19,200 Christmas movie, and the guy that plays Santa Remember his 34 00:02:19,200 --> 00:02:21,000 name, and I should have researched it for you guys 35 00:02:21,000 --> 00:02:22,800 before I gave it as a recommendation. 36 00:02:22,800 --> 00:02:28,700 But the actor that plays Santa he's just so wholesome. 37 00:02:28,700 --> 00:02:33,000 It's just such a nice movie. And I think there's actually two 38 00:02:33,100 --> 00:02:35,600 Christmas Chronicles movies on Netflix. 39 00:02:35,600 --> 00:02:38,100 We watched one of them last year and I loved it. 40 00:02:38,200 --> 00:02:41,400 So I'm actually going to make a point of having a bit of a movie 41 00:02:41,400 --> 00:02:44,500 night over the weekend, getting some popcorn and watching it 42 00:02:44,500 --> 00:02:48,300 again because I mean as cliche as it is. 43 00:02:48,700 --> 00:02:53,100 It is the season right now, today's topic that I'm actually 44 00:02:53,100 --> 00:02:56,900 going to be talking with you guys about is how to enjoy the 45 00:02:56,900 --> 00:03:01,600 holiday season because there can be a lot of different feelings 46 00:03:01,600 --> 00:03:06,100 that can be coming up over the holiday season for a lot of us 47 00:03:06,100 --> 00:03:11,800 that can be overwhelmed, stress and burnout and I posted a 48 00:03:11,800 --> 00:03:15,300 mindset reframe over on my Instagram on Monday just as a 49 00:03:15,308 --> 00:03:17,200 little bit of a reminder for everybody. 50 00:03:17,200 --> 00:03:21,400 Myself included. That we can really get caught up 51 00:03:21,400 --> 00:03:24,800 in our mindset of like, oh my gosh, it's so busy or like, oh, 52 00:03:24,800 --> 00:03:28,100 I got so much in my calendar. I'm feeling really overwhelmed 53 00:03:28,100 --> 00:03:32,300 or I'm so stressed at the moment and really that kind of feeling 54 00:03:32,300 --> 00:03:35,900 of like running from one thing to the next to the next and how 55 00:03:35,900 --> 00:03:41,100 that can make us feel. And so my reframe that I used 56 00:03:41,100 --> 00:03:46,300 was even though I have a lot on, I still have the ability to 57 00:03:46,300 --> 00:03:50,500 remain calm and balanced. Just or come and present. 58 00:03:50,700 --> 00:03:54,500 And I had so many people respond saying like, oh my gosh thank 59 00:03:54,500 --> 00:03:56,700 you so much for sharing this. I really needed this. 60 00:03:57,100 --> 00:04:00,500 My DMs were yeah, going crazy on Monday. 61 00:04:00,500 --> 00:04:05,300 So I felt like perfect timing to be sharing this episode because 62 00:04:05,300 --> 00:04:11,600 as much as we love this season, and this period of the year, 63 00:04:12,100 --> 00:04:14,600 like I said, it can feel a bit overwhelming. 64 00:04:14,600 --> 00:04:18,300 We can lead to burnout and if I'm going to be honest, I have 65 00:04:18,300 --> 00:04:22,200 just been Being so incredibly busy with work. 66 00:04:22,200 --> 00:04:25,400 And all of the things that come with that, all of the different 67 00:04:25,400 --> 00:04:28,700 aspects that come into everything that I do for work 68 00:04:28,700 --> 00:04:32,900 that I burnt myself out this week or because of, you know, 69 00:04:32,900 --> 00:04:36,600 pushing my own boundaries if we touch back on our last podcast 70 00:04:36,600 --> 00:04:39,500 episode in that Monday motivation and I obviously 71 00:04:39,500 --> 00:04:43,800 wasn't taking my own advice, and I really got to burn out 72 00:04:43,800 --> 00:04:47,000 yesterday. I was an absolute emotional 73 00:04:47,000 --> 00:04:50,100 wreck, which is not Normally like me, like I'm normally 74 00:04:50,100 --> 00:04:53,200 emotional but I'm not normally crying at the drop of a hat like 75 00:04:53,200 --> 00:04:58,000 multiple times a day. So that was really my trigger 76 00:04:58,000 --> 00:05:01,500 point, on my warning point to say like, hey, you've really 77 00:05:01,500 --> 00:05:05,800 pushed it a bit too far in the last few weeks and it's time to 78 00:05:05,800 --> 00:05:10,600 just resent her. If that is you and you're 79 00:05:10,600 --> 00:05:13,800 feeling like you're at that point or you're getting towards 80 00:05:13,800 --> 00:05:17,500 that point that you're like, oh my gosh, I'm just feeling burnt 81 00:05:17,500 --> 00:05:20,700 out, like I'm pushing. Through the overwhelm and the 82 00:05:20,707 --> 00:05:23,400 stress and I'm just like head down bum, up, trying to get 83 00:05:23,400 --> 00:05:26,900 everything done and focusing on everyone else and everything 84 00:05:26,900 --> 00:05:29,600 else around you. This is going to be a really 85 00:05:29,600 --> 00:05:36,200 good episode for you but also take this as a little reminder 86 00:05:36,300 --> 00:05:40,400 that you also are just as important as everybody else in 87 00:05:40,400 --> 00:05:44,900 your life and it's important for you to give back to yourself 88 00:05:45,000 --> 00:05:48,500 that time, that energy, that emotion, that presence that. 89 00:05:48,700 --> 00:05:53,000 That you give everybody else and that effort that you're putting 90 00:05:53,000 --> 00:05:56,700 in with everybody else. You also deserve to be giving 91 00:05:56,700 --> 00:06:00,300 that to yourself as well at times so that you are also 92 00:06:00,300 --> 00:06:03,700 filling up your own cup because we know the classic saying you 93 00:06:03,700 --> 00:06:08,900 cannot pour from an empty cup. So first of all, I want to talk 94 00:06:08,900 --> 00:06:12,300 about holiday burnout and what holiday burnout actually is 95 00:06:12,300 --> 00:06:15,100 because it is a term. So I want to talk about what 96 00:06:15,100 --> 00:06:17,900 that is and how you might recognize that coming up for you 97 00:06:18,200 --> 00:06:21,300 then I'm Talk about some different mindsets that we can 98 00:06:21,300 --> 00:06:26,800 get stuck in that can be leading to us contributing to our own 99 00:06:26,800 --> 00:06:30,800 burnout or overwhelm and also some things that you can be 100 00:06:30,800 --> 00:06:34,300 doing, so that you feel less overwhelmed and less burnt out. 101 00:06:34,400 --> 00:06:40,100 Now, this is part of a workshop that I'm running with bu 102 00:06:40,100 --> 00:06:42,100 happiness College. Which of course, you guys will 103 00:06:42,100 --> 00:06:46,200 know, is where I work and who I like, where I do all of my 104 00:06:46,200 --> 00:06:48,400 one-on-one coaching sessions through and things like that. 105 00:06:48,600 --> 00:06:51,800 So I've done a few of these little episodes, which you guys 106 00:06:51,800 --> 00:06:54,300 seem to really enjoy. I get some really great feedback 107 00:06:54,300 --> 00:06:58,600 from them over on Instagram, giving you guys a little sneak 108 00:06:58,600 --> 00:07:03,900 peek into some of the workshops that I run with bu so that you 109 00:07:03,900 --> 00:07:05,400 guys can kind of see, like a water. 110 00:07:05,400 --> 00:07:07,700 It's all about what coaching with me would be. 111 00:07:07,700 --> 00:07:10,800 Like, of course, we have the one-on-one component with our 112 00:07:10,800 --> 00:07:14,600 coaching sessions, but we also have these workshops that we do 113 00:07:14,600 --> 00:07:18,200 every week between Declan and Jess and myself. 114 00:07:18,300 --> 00:07:21,600 And How to enjoy the holiday season is actually a workshop 115 00:07:21,600 --> 00:07:24,200 that I am running next week with my clients. 116 00:07:24,200 --> 00:07:30,500 So let's jump in and have a look at what holiday burnout actually 117 00:07:30,500 --> 00:07:32,600 is. Because it's interesting when I 118 00:07:32,600 --> 00:07:35,200 was researching for this Workshop, I didn't even realize 119 00:07:35,200 --> 00:07:39,000 that it is actually like it is actually a thing and 120 00:07:39,000 --> 00:07:43,000 psychologists have studied this. So holiday burnout is feeling 121 00:07:43,000 --> 00:07:46,600 overwhelmed by the perceived extra demands and expectations 122 00:07:46,600 --> 00:07:50,500 associated. With preparation for and 123 00:07:50,500 --> 00:07:53,800 celebration of the holiday season. 124 00:07:54,400 --> 00:07:57,700 And I feel like for me when I read that I was like, oh yeah, 125 00:07:57,700 --> 00:08:03,700 that perfectly explains and really embodies, I guess how I 126 00:08:03,700 --> 00:08:08,100 have been feeling over the last few weeks over the last month or 127 00:08:08,100 --> 00:08:11,100 so. So let's have a look at why. 128 00:08:11,200 --> 00:08:14,400 Holiday burnout actually happens, though, the interesting 129 00:08:14,400 --> 00:08:19,400 thing that I found there and I think the key word You guys will 130 00:08:19,400 --> 00:08:23,700 know, I'm very big on language and the different words that we 131 00:08:23,700 --> 00:08:28,500 use that can change how we feel. And I think the most important 132 00:08:28,500 --> 00:08:33,000 word in that whole description there, that I gave is feeling 133 00:08:33,000 --> 00:08:38,400 overwhelmed by the perceived extra demands perceived is the 134 00:08:38,400 --> 00:08:41,400 key word there. Because what that is actually 135 00:08:41,400 --> 00:08:46,200 telling us is you are creating your own reality by what you are 136 00:08:46,200 --> 00:08:51,000 perceiving is happening around. Around you or by the reality 137 00:08:51,000 --> 00:08:54,900 that you are trying to create for yourself. 138 00:08:55,100 --> 00:08:58,200 So when we look at it in that respect, we really start to 139 00:08:58,200 --> 00:09:00,600 bring that responsibility back to ourselves of hang on a 140 00:09:00,600 --> 00:09:03,800 second. What are the expectations that I 141 00:09:03,800 --> 00:09:08,700 am putting on myself? How am I burning myself out by 142 00:09:08,700 --> 00:09:12,000 what I'm perceiving? I should be living up to at this 143 00:09:12,300 --> 00:09:15,400 period of time. So why does Holiday burnout 144 00:09:15,400 --> 00:09:20,000 happen realistically? It's Weakly just from taking on 145 00:09:20,000 --> 00:09:22,400 too much. It's taking on too many 146 00:09:22,400 --> 00:09:26,200 responsibilities because of that perceived pressure from others 147 00:09:26,200 --> 00:09:30,700 or also your own expectations. Like what are the expectations 148 00:09:30,700 --> 00:09:32,800 that you're setting on yourself at the moment? 149 00:09:33,100 --> 00:09:37,300 If these can be things like an overloaded social calendar, 150 00:09:37,600 --> 00:09:42,000 especially things like lockdown, finishing up, and things like 151 00:09:42,000 --> 00:09:44,600 that for us only kind of, recently, as well. 152 00:09:44,900 --> 00:09:48,500 And overloaded social calendar, at this time of year can be 153 00:09:48,600 --> 00:09:52,900 Aiming enough, let alone for some of us being in lockdown for 154 00:09:53,100 --> 00:09:58,200 five, six seven, nine months to then be moving into. 155 00:09:58,200 --> 00:10:00,700 Boom, straight away and overloaded social calendar. 156 00:10:01,200 --> 00:10:03,100 It's a lot. Like there's a lot of 157 00:10:03,100 --> 00:10:04,800 socializing. There's a lot of energy that 158 00:10:04,800 --> 00:10:07,200 goes outwards of ourselves when we're seeing people that we 159 00:10:07,200 --> 00:10:09,900 haven't seen for a little while, catching up with groups of 160 00:10:09,900 --> 00:10:14,100 people for some people that can feel quite overwhelming in 161 00:10:14,100 --> 00:10:18,000 itself because it's that extra energy being put out words of 162 00:10:18,000 --> 00:10:22,400 yourself that For some of us months went past that we won't 163 00:10:22,400 --> 00:10:28,600 exerting that extra energy. And we can also look at a 164 00:10:28,600 --> 00:10:31,000 combination of. So yes, that overloaded social 165 00:10:31,000 --> 00:10:36,000 calendar but also things like gift-giving shopping 166 00:10:36,200 --> 00:10:41,400 entertaining, decorating meeting work deadlines before the end of 167 00:10:41,400 --> 00:10:45,900 year and just in general, living up to those expectations that 168 00:10:45,900 --> 00:10:49,000 you are setting on yourself. Because if we're going to be 169 00:10:49,000 --> 00:10:52,800 realistic here, no one else is setting those expectations on 170 00:10:52,800 --> 00:10:56,300 your life. But you so this can also So be 171 00:10:56,300 --> 00:11:00,600 compiled combined, sorry with potential family and 172 00:11:00,600 --> 00:11:04,100 relationship conflicts. Maybe there's a mismatch in what 173 00:11:04,100 --> 00:11:08,300 you think the holiday season should look and feel like so 174 00:11:08,300 --> 00:11:12,200 what I mean by that is, you know, we have this expectation 175 00:11:12,200 --> 00:11:16,900 sometimes of what we think Christmas should look like or 176 00:11:16,900 --> 00:11:21,000 the holiday period should look like and we might set that 177 00:11:21,000 --> 00:11:24,000 expectation based on what we see societally. 178 00:11:24,000 --> 00:11:28,500 What we see in movies, He's and TV shows what we see friends and 179 00:11:28,500 --> 00:11:30,400 maybe other family members doing. 180 00:11:30,700 --> 00:11:35,500 And then we set these expectations in our mind of like 181 00:11:35,500 --> 00:11:41,800 this is what my life or my day should be looking like at the 182 00:11:41,800 --> 00:11:47,600 moment in this season of the year and we want to then really 183 00:11:47,700 --> 00:11:51,600 reassess and get clear on what are these expectations that I'm 184 00:11:51,600 --> 00:11:55,400 setting on myself and are they realistic because expectations, 185 00:11:55,600 --> 00:11:59,200 Can be a good thing. They can help us to be setting 186 00:11:59,200 --> 00:12:01,800 goals whether they're small goals or big goals. 187 00:12:01,800 --> 00:12:05,000 At this time of year, they can help us to be taking action on 188 00:12:05,000 --> 00:12:07,200 those goals into be achieving those goals. 189 00:12:07,400 --> 00:12:10,600 So, all of those things can be great but we want to look at. 190 00:12:10,600 --> 00:12:13,800 Also the limitation side of this where it's like is the 191 00:12:13,800 --> 00:12:16,000 expectation bar that I'm setting on myself. 192 00:12:16,000 --> 00:12:20,400 So high that I feel like I'm not in meeting those expectations 193 00:12:20,500 --> 00:12:24,400 and then I'm essentially creating these feelings like 194 00:12:24,400 --> 00:12:27,600 overwhelmed, like Stration like feeling disappointed with 195 00:12:27,600 --> 00:12:29,800 myself. And these are feelings that we 196 00:12:29,800 --> 00:12:33,200 don't want to be feeling not just at this time of the year 197 00:12:33,400 --> 00:12:37,900 but really any time of the year. So we want to be clear on what 198 00:12:37,900 --> 00:12:40,300 are the expectations I'm setting on myself. 199 00:12:40,400 --> 00:12:43,100 What are these things that I'm also potentially bringing in 200 00:12:43,300 --> 00:12:48,000 like overloading my calendar like going above and beyond with 201 00:12:48,100 --> 00:12:52,100 the gift-giving, the shopping, the decorating and just having 202 00:12:52,100 --> 00:12:57,400 these generalized ideas in my mind of what I think life should 203 00:12:57,400 --> 00:12:59,800 look like what? I think relationships should 204 00:12:59,800 --> 00:13:04,000 look like at the moment what I should be doing and is there a 205 00:13:04,000 --> 00:13:07,900 mismatch in the reality of what life looks and feels like at the 206 00:13:07,900 --> 00:13:11,800 moment that is leading me to be feeling some type of way. 207 00:13:11,800 --> 00:13:14,600 Some type of feelings that might be coming up for you. 208 00:13:15,500 --> 00:13:18,600 So there's a few different factors that can come in here. 209 00:13:19,200 --> 00:13:23,000 I want to talk about three different factors that are 210 00:13:23,008 --> 00:13:26,600 playing a part here. So Factor 1, Is over-committing. 211 00:13:27,300 --> 00:13:32,800 Now, this can look like either saying yes to others those 212 00:13:32,800 --> 00:13:35,000 automatic yeses that we look at that. 213 00:13:35,000 --> 00:13:38,600 It's like someone asks you to do something, whether it's catching 214 00:13:38,600 --> 00:13:42,400 up for a coffee, having some Christmas drinks, having a 215 00:13:42,400 --> 00:13:47,000 friend get together, whatever it is, it might be setting an extra 216 00:13:47,000 --> 00:13:51,300 deadline at work and it's those automatic yeses that come in 217 00:13:51,400 --> 00:13:55,200 without really thinking about do I actually have the time the 218 00:13:55,200 --> 00:13:58,200 energy The space available to do this thing. 219 00:13:58,200 --> 00:14:01,100 Do I actually want to do this thing? 220 00:14:01,200 --> 00:14:05,200 So we've got saying yes to others, whoever that is and 221 00:14:05,200 --> 00:14:08,500 those automatic gases that come in with Factor, one of our 222 00:14:08,500 --> 00:14:10,500 committing. The other thing we have is 223 00:14:10,500 --> 00:14:13,700 overloading your calendar and it's funny. 224 00:14:13,700 --> 00:14:16,800 I actually put a quote up on Instagram the other day. 225 00:14:16,800 --> 00:14:19,400 Let me just jump on really quickly and I'll read it out for 226 00:14:19,400 --> 00:14:22,500 you with regards to overloading your calendar. 227 00:14:22,500 --> 00:14:27,300 So my quote was don't confuse your Are time with being 228 00:14:27,300 --> 00:14:30,600 available. And what I mean by that is and 229 00:14:30,600 --> 00:14:36,200 it had such a great rate of Engagement. 230 00:14:36,200 --> 00:14:39,300 I had a lot of people saving that one, which means it's 231 00:14:39,300 --> 00:14:41,700 obviously resonating and that there's people that are wanting 232 00:14:41,700 --> 00:14:44,100 to come back to that and keep that, as a reminder for 233 00:14:44,100 --> 00:14:50,300 themselves, don't confuse you having a block of spare time in 234 00:14:50,300 --> 00:14:54,200 your calendar. If there is any as you actually 235 00:14:54,200 --> 00:14:58,400 being available, Having that as space to be able to say yes to 236 00:14:58,400 --> 00:15:02,400 someone or something else, just because you might have a spare, 237 00:15:02,400 --> 00:15:04,300 I don't know. 10 minutes, 15 minutes. 238 00:15:04,300 --> 00:15:09,400 Maybe our few hours in your calendar, doesn't mean that you 239 00:15:09,400 --> 00:15:11,200 need to fill that with something. 240 00:15:11,300 --> 00:15:15,100 Maybe what you actually need to do is fill that with nothing 241 00:15:15,100 --> 00:15:18,900 space for yourself. So, we've got Factor 1, which is 242 00:15:18,900 --> 00:15:21,600 over-committing. Let's have a look at factor to 243 00:15:21,600 --> 00:15:25,600 that can come in here, burnout, and we've actually got Two 244 00:15:25,600 --> 00:15:32,000 different types of burnout. We have our mental burnout and 245 00:15:32,000 --> 00:15:34,700 we also have our physical burnout. 246 00:15:34,700 --> 00:15:37,900 So, our mental burnout, we will notice coming up and you will 247 00:15:37,900 --> 00:15:41,200 recognize it for you. When you're feeling quite 248 00:15:41,200 --> 00:15:45,300 emotionally reactive, you might be noticing that you're feeling 249 00:15:45,300 --> 00:15:49,600 a little more emotional with regards to maybe a bit more 250 00:15:49,600 --> 00:15:52,200 Terry, maybe you're crying a little bit more often, maybe you 251 00:15:52,200 --> 00:15:55,300 are noticing some more reactive behaviors. 252 00:15:55,500 --> 00:15:58,500 Coming up for you the irritability, the snappiness, 253 00:15:58,700 --> 00:16:02,300 the in general just feeling like not the best version of yourself 254 00:16:02,300 --> 00:16:06,500 from time to time whether that's regularly and you're noticing it 255 00:16:06,500 --> 00:16:09,400 a bit more often or whether it's just from time to time, I'm 256 00:16:09,400 --> 00:16:12,900 noticing I'm a bit more Snappy and irritable, our mental 257 00:16:12,900 --> 00:16:15,700 burnout comes from again, those two factors that I was 258 00:16:15,700 --> 00:16:18,600 mentioning before. Saying yes, overloading, your 259 00:16:18,600 --> 00:16:22,500 calendar putting in too many things, putting in a lot of 260 00:16:22,500 --> 00:16:26,300 extra hours at work overloading your Moments within the 261 00:16:26,300 --> 00:16:30,000 workspace within the parenting space within the socializing 262 00:16:30,000 --> 00:16:32,600 space. All of these things are leading 263 00:16:32,600 --> 00:16:37,700 us to mentally exerting outwards of ourselves which is fine. 264 00:16:37,700 --> 00:16:40,600 Like, there's nothing wrong with doing these things but what we 265 00:16:40,600 --> 00:16:44,500 want to be doing is also finding the balance of like what feels 266 00:16:44,500 --> 00:16:49,100 good for me here that I'm not overloading myself and getting 267 00:16:49,100 --> 00:16:53,500 myself to the point of burnout. So really thinking about what 268 00:16:53,500 --> 00:16:57,500 does mental burnout --look Feel like for me, what are some 269 00:16:57,500 --> 00:16:59,800 things I can be doing to prevent that? 270 00:16:59,900 --> 00:17:03,800 Now other type of burnout that we have is physical burnout. 271 00:17:03,800 --> 00:17:08,599 So this is for some of us that mental side and noticing the 272 00:17:08,599 --> 00:17:10,599 sense of really feeling overwhelmed. 273 00:17:10,599 --> 00:17:14,500 Burnt-out overly emotional, reactive behaviors coming up. 274 00:17:14,500 --> 00:17:17,300 That's going to be an aspect that you really notice within 275 00:17:17,300 --> 00:17:20,200 yourself, and you lean more, towards recognizing that part 276 00:17:20,200 --> 00:17:23,599 coming up for you. For other people, it will really 277 00:17:23,599 --> 00:17:27,500 be noticing that. You'll burn out aspect of like, 278 00:17:27,500 --> 00:17:33,200 adjust my body feels exhausted and I just feel like I need to 279 00:17:33,200 --> 00:17:37,600 have an app. Like I just my body needs a 280 00:17:37,600 --> 00:17:40,400 break. And yeah, so we've got the 281 00:17:40,400 --> 00:17:42,800 mental burnout but also that physical burnout side. 282 00:17:42,800 --> 00:17:45,800 So it's really getting clear on what one of these do I notice, I 283 00:17:45,800 --> 00:17:50,100 lean more towards recognizing and can I use this as a 284 00:17:50,500 --> 00:17:54,300 awareness point, that? Okay, if I am feeling like 285 00:17:54,300 --> 00:17:58,900 physically, My body is just exhausted or mentally. 286 00:17:58,900 --> 00:18:02,900 I'm really leaning towards that overly emotional side, and 287 00:18:02,900 --> 00:18:04,900 that's a real treat. These are real trigger points 288 00:18:04,900 --> 00:18:07,600 for me. What can I be doing and putting 289 00:18:07,600 --> 00:18:10,300 into place? And how can I recognize going 290 00:18:10,300 --> 00:18:13,600 back again to last episode, where I've been pushing my own 291 00:18:13,600 --> 00:18:15,800 boundaries on? What does it look like for me to 292 00:18:15,800 --> 00:18:20,200 reassess and reset and get clear on what a my actual boundaries 293 00:18:20,200 --> 00:18:24,800 and how can I be looking after myself, as well as everyone else 294 00:18:24,800 --> 00:18:26,100 at this? Time of year. 295 00:18:26,200 --> 00:18:30,400 Now my last Factor, my third factor that I have for you that 296 00:18:30,400 --> 00:18:35,500 we're looking at here is comparison and expectations and 297 00:18:35,500 --> 00:18:39,600 this is the classic that I know we speak about pretty regularly 298 00:18:39,600 --> 00:18:44,600 here on the podcast, but it is so relevant and something that I 299 00:18:44,600 --> 00:18:47,900 think we all need reminding of from time to time. 300 00:18:48,200 --> 00:18:52,200 So comparison, you might notice coming up for you when you are 301 00:18:52,200 --> 00:18:55,300 looking outwards of yourself on things like so. 302 00:18:55,500 --> 00:18:59,200 For media, when you're looking at what friends and family 303 00:18:59,200 --> 00:19:03,200 members are doing, when we are looking outwards of ourselves 304 00:19:03,500 --> 00:19:08,000 and comparing to other people, we also notice comparison coming 305 00:19:08,000 --> 00:19:12,700 up with comparison to ourselves to the version of ourselves that 306 00:19:12,700 --> 00:19:18,400 we think that we should be at. So I should have this thing. 307 00:19:18,400 --> 00:19:20,500 I should be doing this. I should. 308 00:19:20,500 --> 00:19:23,400 I should I should or I need to. I need to. 309 00:19:23,400 --> 00:19:30,700 I've got to I have to How are you comparing here for what your 310 00:19:30,700 --> 00:19:33,800 reality is at the moment compared to where you feel like 311 00:19:33,800 --> 00:19:38,200 you should be at or you need to be at and we also can look at 312 00:19:38,200 --> 00:19:41,500 expectations. What are the expectations that 313 00:19:41,500 --> 00:19:49,400 you are setting on your life right now, socially, career-wise 314 00:19:49,500 --> 00:19:53,600 financially. What are the expectations? 315 00:19:53,600 --> 00:19:56,900 You're setting on your calendar? Is there any expectations? 316 00:19:56,900 --> 00:19:58,600 This is a really interesting one. 317 00:19:59,200 --> 00:20:02,700 Is that any expectations that you are setting on family 318 00:20:02,700 --> 00:20:07,500 members and how you think they should be acting how you want 319 00:20:07,500 --> 00:20:10,000 them to be acting. That is a mismatch from what the 320 00:20:10,000 --> 00:20:13,100 reality actually is. At the moment that is also 321 00:20:13,100 --> 00:20:15,700 potentially leading you to feel frustrated. 322 00:20:15,700 --> 00:20:19,400 Burnt-out, overwhelmed, disappointed sad. 323 00:20:19,900 --> 00:20:22,000 All of these different types of things. 324 00:20:22,200 --> 00:20:26,000 Expectations, especially family level or friends level 325 00:20:26,000 --> 00:20:28,000 expectations. At this time of the year can be 326 00:20:28,000 --> 00:20:33,100 very prevalent because we see these comparisons, or we set 327 00:20:33,100 --> 00:20:36,600 these expectations based on for a lot of the time. 328 00:20:36,700 --> 00:20:39,900 What Pete, what we see social media and these like perfect 329 00:20:39,900 --> 00:20:42,600 families, or what we see happening in the movies or the 330 00:20:42,600 --> 00:20:46,500 TV shows, we set these subconscious expectations on 331 00:20:46,500 --> 00:20:49,100 ourselves and our own lives based on that. 332 00:20:49,300 --> 00:20:52,000 But what that means is, we leave ourselves room. 333 00:20:52,100 --> 00:20:56,300 I'm for a gap that it's like, okay, well this is what I think 334 00:20:56,300 --> 00:20:58,100 I should. My life should be looking like 335 00:20:58,100 --> 00:21:01,700 my relationships, my family, my friendships should be looking 336 00:21:01,700 --> 00:21:05,500 like, but if they don't look like that in some way, whether 337 00:21:05,500 --> 00:21:11,200 it's in small ways or big gaps, then that can feel really 338 00:21:11,200 --> 00:21:14,900 off-putting and that can feel very overwhelming and upsetting 339 00:21:14,900 --> 00:21:18,300 for some people. So, for some, this might not be 340 00:21:18,300 --> 00:21:22,300 a thing and maybe it's not relevant for you, but for Is 341 00:21:22,500 --> 00:21:26,000 this can be a huge thing that comes into play. 342 00:21:26,300 --> 00:21:29,300 When we're looking at the holiday season, this can also be 343 00:21:29,300 --> 00:21:32,900 really closely related to having loved ones that are not with us 344 00:21:32,900 --> 00:21:35,700 anymore. And that can feel very 345 00:21:35,700 --> 00:21:40,600 overwhelming and really prevalent at times like a 346 00:21:40,600 --> 00:21:42,900 special or important times of the year like the holiday 347 00:21:42,900 --> 00:21:45,000 period. Like when we look at things, for 348 00:21:45,000 --> 00:21:47,800 example, like Mother's Day like Father's Day, like special 349 00:21:47,800 --> 00:21:50,200 birthdays and all of that kind of stuff. 350 00:21:50,200 --> 00:21:53,700 So we really want to get clear on what are the feelings that 351 00:21:53,700 --> 00:21:55,600 are actually coming up for me here? 352 00:21:55,900 --> 00:21:59,700 And how can I start to move through some of these feelings? 353 00:21:59,700 --> 00:22:04,000 And one of the best ways is to really just ask yourself. 354 00:22:04,000 --> 00:22:06,300 And again, I know this is something that I mentioned 355 00:22:06,600 --> 00:22:11,300 really regularly, but it's just such an easily accessible tool 356 00:22:11,300 --> 00:22:13,500 and mindset change. And this is what it's all about, 357 00:22:13,500 --> 00:22:15,400 right? Like when we are feeling 358 00:22:15,400 --> 00:22:20,200 overwhelmed and stressed and burnt out, we're not in that 359 00:22:20,200 --> 00:22:24,600 brain space or that. B2B really doing these big huge 360 00:22:24,600 --> 00:22:29,000 deep Dives and implementing these huge mindset habit changes 361 00:22:29,200 --> 00:22:31,700 because that's just one more thing that's going to feel more 362 00:22:31,700 --> 00:22:34,200 overwhelming, right? So what we really want to be 363 00:22:34,200 --> 00:22:37,100 doing is thinking about what something that's easily 364 00:22:37,100 --> 00:22:39,600 accessible that I can be utilizing every day. 365 00:22:39,600 --> 00:22:43,000 If I feel like I need it and we are simply going to come back 366 00:22:43,000 --> 00:22:45,600 to. How do I want to feel today? 367 00:22:46,900 --> 00:22:50,600 And then the next question is, what can I do today to move 368 00:22:50,600 --> 00:22:54,000 towards that feeling? And every day could be 369 00:22:54,000 --> 00:22:55,700 different. One day you might want to feel 370 00:22:55,700 --> 00:22:59,000 excited or happy or energetic, another day. 371 00:22:59,000 --> 00:23:02,900 You might just want to feel calm or relaxed or just chill. 372 00:23:03,200 --> 00:23:06,300 Like there is no right or wrong answers with these feelings. 373 00:23:06,600 --> 00:23:10,900 It's whatever comes up for you and then it's for the second 374 00:23:10,900 --> 00:23:12,700 part of that question. What can I do? 375 00:23:12,800 --> 00:23:15,500 Excuse me, what can I do today to move towards that? 376 00:23:16,200 --> 00:23:20,600 It's Anything, it might be that you are just setting aside, five 377 00:23:20,600 --> 00:23:23,100 minutes to just do absolutely nothing and just sit on the 378 00:23:23,100 --> 00:23:25,600 lounge or sit in your work chair and just put your headphones in 379 00:23:25,600 --> 00:23:27,800 and just do nothing for five minutes. 380 00:23:28,100 --> 00:23:30,600 Maybe it is going in catching up with a friend for coffee in that 381 00:23:30,600 --> 00:23:32,700 something that's going to help you to feel more energized or 382 00:23:32,708 --> 00:23:34,500 like you're feeling your cup back up. 383 00:23:34,600 --> 00:23:36,800 Maybe it's getting home and having a shower and listening to 384 00:23:36,800 --> 00:23:39,800 a podcast. Maybe you put your diffuser on a 385 00:23:39,800 --> 00:23:42,200 light, your favorite candle and just have some me time of an 386 00:23:42,200 --> 00:23:44,800 evening. Whatever it is, again, there's 387 00:23:44,800 --> 00:23:47,700 no right or wrong answer but what Going to help you to feel 388 00:23:47,700 --> 00:23:51,200 like you can feel your own cut back up and move towards those 389 00:23:51,200 --> 00:23:56,000 feelings that you want to be feeling which in turn also moves 390 00:23:56,000 --> 00:23:59,400 you away from the feelings that you don't want to be feeling. 391 00:24:00,200 --> 00:24:03,900 So at the end of this Workshop, that I'm running with my 392 00:24:03,900 --> 00:24:05,700 clients, of course, this is a sneak peek. 393 00:24:05,700 --> 00:24:09,700 So I can't run you through the whole thing because this is just 394 00:24:09,700 --> 00:24:11,800 a sneak peek into what this Workshop would be. 395 00:24:11,800 --> 00:24:17,600 Like I run my clients through all a whole different Array of 396 00:24:17,600 --> 00:24:21,000 steps that we can be moving towards to reduce holiday burn 397 00:24:21,000 --> 00:24:22,900 out. Some of those things though, I'm 398 00:24:22,900 --> 00:24:26,400 going to give you two things apart from what I just mentioned 399 00:24:26,400 --> 00:24:29,300 about, checking in with yourself, feelings wise, and 400 00:24:29,300 --> 00:24:32,700 simply just being aware of these other things like 401 00:24:32,700 --> 00:24:36,100 over-committing like saying yes to too many things like 402 00:24:36,100 --> 00:24:38,700 comparison and expectations coming up for you. 403 00:24:39,100 --> 00:24:43,300 What we really want to be focusing on is just simplifying 404 00:24:43,300 --> 00:24:46,000 things at the moment which is one of the things that you can 405 00:24:46,000 --> 00:24:47,800 be doing. One of the tools that you can be 406 00:24:47,800 --> 00:24:50,900 using, maybe that looks like disconnecting from your phone 407 00:24:51,100 --> 00:24:54,200 for a little while and also the second thing that I really 408 00:24:54,200 --> 00:24:58,600 encourage you to do is just to be scheduling in some nothing 409 00:24:58,600 --> 00:25:01,500 time into your calendar. So exactly, like I said with 410 00:25:01,500 --> 00:25:05,800 that quote before, just because you have spare time, does not 411 00:25:05,800 --> 00:25:10,100 mean that you are available. It doesn't mean you need to fill 412 00:25:10,100 --> 00:25:12,900 that with something. And when you're feeling burnt 413 00:25:12,900 --> 00:25:15,800 out and overwhelmed and stressed, the best thing that 414 00:25:15,800 --> 00:25:20,800 you can do for Self is give yourself some nothing time that 415 00:25:20,800 --> 00:25:24,000 in that moment, you can just simply ask yourself what can I 416 00:25:24,000 --> 00:25:26,700 do with this time? That feels good for me right 417 00:25:26,700 --> 00:25:27,800 now. And you know what? 418 00:25:27,800 --> 00:25:32,000 If I'm going to be honest, it's looked like just baking myself 419 00:25:32,000 --> 00:25:34,000 some lunch. Like obviously, I still work at 420 00:25:34,000 --> 00:25:37,400 home because I do all of my sessions from via Zoom. 421 00:25:37,700 --> 00:25:42,300 So I work from home from be, it's looked like making myself 422 00:25:42,300 --> 00:25:46,300 some lunch and chucking on an episode of whatever reality TV. 423 00:25:46,300 --> 00:25:49,700 I'm Watching at the time, love Island, Southern Charm. 424 00:25:49,800 --> 00:25:53,900 I think Max is coming back soon and just popping on an episode 425 00:25:53,900 --> 00:25:57,200 of nothing TV and putting that on switching. 426 00:25:57,200 --> 00:26:00,900 My brain off enjoying my lunch, for half an hour and then 427 00:26:00,900 --> 00:26:04,200 jumping back into the day so nothing time doesn't have to be 428 00:26:04,200 --> 00:26:06,700 fancy. It doesn't have to be, you know, 429 00:26:06,700 --> 00:26:09,500 overexerting yourself and doing all of the things. 430 00:26:09,800 --> 00:26:13,800 It is actually exactly what it says doing nothing. 431 00:26:15,300 --> 00:26:18,000 So I hope that there's been some takeaways, maybe there's some 432 00:26:18,000 --> 00:26:20,800 mindsets that you notice that you've been getting caught up in 433 00:26:20,800 --> 00:26:24,200 or stuck in over the last few weeks leading up into this 434 00:26:24,200 --> 00:26:26,300 holiday season. I hope that there's some 435 00:26:26,300 --> 00:26:29,000 different takeaways. Maybe something that you notice 436 00:26:29,000 --> 00:26:32,100 that you've been doing too much of maybe, there's something 437 00:26:32,100 --> 00:26:35,100 you've been doing too little of that you can really start to 438 00:26:35,100 --> 00:26:39,400 bring in at this time of year to help you to move away from 439 00:26:39,400 --> 00:26:43,200 feeling overwhelmed to move away from feeling like it's just go, 440 00:26:43,200 --> 00:26:44,900 go go. All of the tabs. 441 00:26:45,000 --> 00:26:47,500 Open in your brain. There's like all of the things 442 00:26:47,500 --> 00:26:50,100 happening and we're jumping from like the next thing to the next 443 00:26:50,100 --> 00:26:53,800 thing to the next thing. Yes it is a beautiful time of 444 00:26:53,800 --> 00:26:57,100 year and I want you to be feeling like you can really 445 00:26:57,100 --> 00:27:00,600 Embrace this time of year and enjoy this time of year for what 446 00:27:00,600 --> 00:27:04,000 it is. I hope that you have a beautiful 447 00:27:04,000 --> 00:27:06,400 holiday season of course. It goes without saying, if you 448 00:27:06,400 --> 00:27:09,600 have any questions or if you want to know more about anything 449 00:27:09,600 --> 00:27:13,100 that I've spoken about today, please jump over into Instagram 450 00:27:13,100 --> 00:27:16,100 and send me a message. And And screenshare. 451 00:27:16,100 --> 00:27:18,900 If you've enjoyed this episode, share it with your friends, it 452 00:27:18,900 --> 00:27:21,500 might help them to feel a little less overwhelmed and burped out 453 00:27:21,500 --> 00:27:25,000 at this time of year to have a beautiful day and I will talk to 454 00:27:25,000 --> 00:27:29,100 you in our next episode. If you liked this episode, I 455 00:27:29,108 --> 00:27:32,700 would love for you to screenshot and tag me on Instagram, you 456 00:27:32,700 --> 00:27:36,500 guys have no idea how much that absolutely makes my day. 457 00:27:36,500 --> 00:27:38,900 I get such a big smile on my face. 458 00:27:39,200 --> 00:27:41,800 Thank you so much for hanging out with me today and I hope 459 00:27:41,800 --> 00:27:44,400 that you have got them something from this episode. 460 00:27:44,600 --> 00:27:47,100 If you Hang out more. You can search the nourishing, 461 00:27:47,100 --> 00:27:50,300 Amy podcast community in Facebook and come and join our 462 00:27:50,300 --> 00:27:52,700 group. We're talking all things life, 463 00:27:52,800 --> 00:27:56,400 love overwhelm and everything in between, you can share your 464 00:27:56,400 --> 00:27:59,900 funny, memes your stories and all of the life stuff. 465 00:28:00,900 --> 00:28:03,200 If you would like to get in contact with me, please don't 466 00:28:03,200 --> 00:28:05,800 hesitate to reach out and shoot me a message on Instagram. 467 00:28:05,800 --> 00:28:08,800 You can find me at a me underscore Rankin. 468 00:28:09,300 --> 00:28:11,900 Last but not least. It really helps to support my 469 00:28:11,900 --> 00:28:14,000 podcast. When you subscribe and leave a 470 00:28:14,000 --> 00:28:16,500 review on what, Ever app. It is that you listen to this 471 00:28:16,500 --> 00:28:19,300 podcast on. 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