…running on empty how to beat burnout in the show notes. I can't say show notes in the show notes below
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Welcome back to mindset medicine your burnout intervention plan from burnout to lit up. This is a continuation of a previous burnout series that I was doing in the past but seems to be pretty pretty popular so we're gonna keep going on this topic So I'm doctor Julia BOWLIN physician author and founder of personal awareness medicine and your no BS guide to reclaiming your energy, your purpose and your passion. But first let me see how much I deeply honor your decision to invest your time by listening to this podcast. I'm here to help you unraveled the mess of burnout and gave you actionable tools to help you build a life where joy fulfillment and resiliency aren't just buzzwords. Their daily realities.
Now let's be real If you've been feeling like you've been running on fumes juggling endless demands and losing the spark for the things you used to love, you're in the right place. Burnout isn't just some passing phase. It is a full on body and mind rebellion. It's telling you it's time for an intervention. And that's exactly what I'm here to deliver.
Previously on the mindset medicine podcast in the burnout series, I discussed the basics of burnout, spoiler alert it is sneaky. The five stages of burnout, hint the I'm fine is just a liar, and how to cultivate your inner strength, discovering your why the ultimate burnout antidote. Those were the topics I covered in the past But in this episode I'm diving into emergency care your burnout intervention plan from burnout to lit up daily practices. This is your game plan to stop burnout in its tracks and reignite your life with purpose and energy. And hey before we dive in grab my free report running on empty.
How to beat burnout? Seriously It's packed with more tools and insights to help you Download it now See the show notes below for the link. So let's talk about emergency care your intervention plan. I'd like to paint a picture Imagine this. You're beyond exhaustion Your body feels like it's carrying the weight of the world and your mind is stuck in the loop of self doubt and frustration.
You're snapping at everyone from your barista friend to your best friend. Cynicism isn't just taking up a permanent residence in your brain and joy. It's to the point where you can't even remember what it feels like to feel good. Sound familiar? This is burnout, ugly raw and real But here's the good news.
You're not staying here. You have tools so let's start using them. Step one. Discovery walks. Yes I said discovery walks.
Your first prescription is simple Move your body. Yes I'm talking about walking, but not the power walking while you're scrolling your email kind. I'm talking about discovery walks. Start small but make it an adventure. Walk out your front door like you're about to uncover a hidden treasure.
Feel the ground beneath your feet It is holding you up after all. Let your senses come alive, breathe in deeply, even if it's sitting here with a hint of exhaust. Nature as they say is what you make it. Once during one of my seriously epic burnout slogs I stumbled upon a wild rosebish. It wasn't just a flower.
It was a wake up call from the life that I was having. It was screaming Hey there Hey there's beauty even here in the cracks. That little rose did something magical for me It reminded me that hope is always lurking even if it's behind a thorn or two. So get out there explorer, go see what wild rose is waiting for you Take a discovery walk and be purposeful about it. Step two, you gotta play like you mean it.
When's the last time you truly played? Not a networking mixer or a productive hobby, but really raw unfiltered and unapologetically, enchanted play. Play isn't just for kids It's for anyone who wants to shake off the weight of the world and reconnect with joy. Here's an example. A while back I joined a supernatural virtual reality workout.
I sucked at it but it was the most fun I had in years and I laughed and laughed so hard that my sides hurt And guess what My brain lit up like a Christmas tree My husband thought it was the funniest thing He so enjoyed hearing me laughing giggle. Play rewires your brain for resilience. So go throw a frisbee jump on a trampoline or bust a move in your living room to a song. My favorite. I feel better when I'm dancing by Megan Trainer.
Next, step three Relaxation…
but make it intentional. Relaxation is more than zoning out in front of Netflix. It's about actively soothing your nervous system. Did you know there is more than one type of relaxation? The physician author and incredible woman Doctor Sandra Dalton Smith speaks about different types of sacred rest.
She states that there are seven types. Physical, mental, spiritual, emotional sensory…social and creative rest. And I add on technology rest. Did you know there's more than one type? I mean seriously I didn't.
Picture this. You step into a warm steamy bath the kind that feels like a full body hug with epsom salt swirling around and they're doing that little magical magnesium thing. Suddenly the world just doesn't seem so heavy, or maybe you're on a massage table letting someone need all the stress and chaos out of your muscles. Not indulgent. Just downright necessary…
One of my favorite rituals during a rough time is brewing a cup of tea dimming the lights and meditating before bed. It wasn't just relaxing. It became the sacred soul recharging moment that I started to crave every night. Trust me intentional relaxation hits differently when you make it an event, not an afterthought. How can you make relaxation a ten out of ten in sensory?
What are you tasting, hearing, seeing, smelling, feeling to make it your best experience…
Step four. Awesome amazing and delicious nutrition. Fuel matters. Listen. Your body is not a dumpster.
So quit treating it like a garbage disposal for sad processed excuses for food. Here's the deal. Good nutrition isn't punishment. It's flavor packed love to your body. Think of it this way Every meal is either building you up or breaking you down And in medicine we call that anabolic building up or catabolic breaking down.
That's nature my friends. So choose Are you gonna build your body up or break it down? Take one of my patients She went from burnout blues to chef extraordinaire by just diving into dishes that are bold Like Thai curries or rainbow colored roasted veggie bowls. Not only did her energy skyrocket, but she actually started looking forward to meal time. That folks is the power of food done right It's medicine.
It's joy. And it's fuel all rolled up into one. So ditch the cardboard tasting food and the nutrient devoid junk and aim for meals that are both nutrient packed and mouthwateringly delicious. Your taste buds and your body will thank you I know this sounds like common sense but so many people don't do this…
I also talk about sometimes uh with my patients the three pillars of health and success and those are food and water, sleep, and exercise. So this delicious nutrition is just part of those three things…
Hey there powerful souls. Doctor Julia here And if you're tired of the same old goal setting fluff and ready to step into two thousand twenty five with a clear purposeful plan that actually works, then you need to be at my two thousand twenty four reflection in two thousand twenty five planning workshop, align your vision for success. This isn't just another New Year's reboot session Oh no This is about doing the deep work that will make the biggest impact on your life and business. Reflect reframe, and reclaim two thousand twenty four. Then rise to two thousand twenty five like the powerhouse you are.
Here's what makes this workshop completely unique. I'm not just talking about two thousand twenty four's ups and downs We're gonna experience them in a whole new way using hypnotherapy techniques. We're diving into the tough moments that last year felt maybe chaotic painful, or like roadblocks and we're gonna rewire your mind to see them differently. This isn't just about acknowledging the challenges. It's about turning them into powerful fuel for your two thousand twenty five success.
Through hypnotherapy I'll help you understand and manage emotional baggage from two thousand twenty four. I'll guide you to help you reframe those moments that were difficult and see how they actually shaped you helping you find those lessons very deep beneath those chaos moments. I'll help you gain clarity and focus. Using deep subconscious techniques I'll guide you to get clarity that you didn't even know was possible. Allowing you to confidently align with your vision for two thousand twenty five.
I'll guide you to transform emotional experiences into positive power. Those moments that held you back we're turning them now into your superpower. Will reshape them into strengths that you can use to propel yourself forward in the new year. And all of this, it's not an individual journey. You'll be part of a community supporting each other every step of the way, creating a space where you can share connect and rise together.
You're not alone in this because when we rise, we rise together. My tag line says it all calm the chaos, reflect with purpose, and align your mind for unstoppable success. This is your time to get rid of the overwhelm and step into two thousand twenty five with absolute clarity and confidence…
Ready to make this year your year then head over to my website See the link in the show notes below and grab your spots now. Thank you for tuning in for showing up for yourself and for letting me guide you towards your most empowered successful self. I'll see you in the work show. Ready to reflect reframe, and reclaim your power to two thousand twenty five…
Now let's go into the second segment of this podcast from burnout to lit up daily practices. Alright Let's talk about flipping the script from merely getting by to absolutely crushing it. These daily practices aren't just about survival. They're your toolkit to thrive, glow and show up like the unstoppable force that you are. Practice number one.
Daily self love inventory. I know this is so corny I know it is but practice of this really does work. I've spoken about my I am awesome journal in the past. This is your turn to jump into this practice. If you every morning get up grab your journal and write down three things you love about yourself.
Yes You. No modesty is allowed This isn't practice stuff This isn't fluff. It's a powerful way to remind yourself of your worth and it helps keep the imposter syndrome at bay. I started doing this years and years ago It completely shifted how I showed up for the world. It's not about vanity folks because let's face it Most of us lack fabulous confidence and amazing self esteem.
It's about reminding us of our successes because many of us have success amnesia I say that all the time We forget how truly awesome we are and what we've really accomplished. This practice will help rewire your brain and set your energy for the day to the awesomeness that it could really be. Again, most of us lack the confidence, and it's about putting everything on paper reviewing it on the regular so we can remember what we've accomplished and how we really are awesome. This will rewire your brain, set your energy for the day to make it awesome as well. Next, radical self acceptance.
Repeat after me. It's like this now. Let's call it radical acceptance or better yet reality check Zen mode. Here's the thing accepting reality doesn't mean waving a white flag of surrender It's about anchoring yourself in a moment so that you can figure out the right next move. Picture it like this.
If you're standing in quicksand fighting makes you sink faster, but staying calm lets you find a way out. As my husband battles cancer this mantra is my lifeline. It helps me breathe through the chaos find clarity and move forward, even when life felt like an emotional hurricane. So the next time your world feels upside down remind yourself, it's just like this now. Then take a deep breath plant your feet plot your next move because peace doesn't come from controlling the storm.
It comes from learning to dance in the rain, and a little release and surrender to the universe also helps too. Practice number three. Celebrate the little wins. Go through your inbox. Yay Dance party.
You take a five minute walk Awesome. Throw some confetti and high five yourself. Life big wins are often few and far between, but life's big wins might steal the spotlight between those tiny everyday victories. They're the unsung heroes of your success story. So don't just acknowledge them celebrate them with enthusiasm like a toddler who just discovered a cake.
Streamors in music may be ridiculous, but they can absolutely dance your kitchen up Go all in because every little wind all day long is just a step closer to the life you're building, and that folks deserves a lot of love. And here's the magic ingredient as well. Graditude. When you're in a state of gratitude it's like a force field against negativity. You can't be mad or sad when your heart is brimming with things.
Graditude rewires your brain lowers your blood pressure even boosts your immune system. It's like a multivitamin for your soul. Whether it's being thankful for the first sip of coffee in the morning, small gratitude, or the fact that you just crushed a big presentation, high gratitude, it all counts. So sprinkling gratitude on everything. It's the ultimate life seasoning.
Start your day out with it rewire a negative moment with it or end your day with it The more you have gratitude, the better it works…
Practice number four. Get clear on your expectations. Clarity is freedom It's like decluttering your mental junk drawer. Before you dive into any task pause, get crystal clear. What is the goal here?
What does success look like? And here's the kicker. What's the simplest path to get there? That's the answer. Because think of it like using a GPS for your brain Without clarity, you're just driving around in circles wasting gas or energy.
But when you start asking these questions you'll stop spinning your wheels and actually move forward with purpose. For me clarity turned busy work into focused needle moving action. So grab your notebook, map out and watch your overwhelm evaporate. And here's the bonus tip Clarity isn't just for work. Try it for your personal life too Was your planning a vacation, tackling a home project or knowing what done looks like?
It's just half the battle. Practice number five. Manage stress levels. Folks stress is inevitable, but burnout that's a whole different ball game and it doesn't have to be part of your story. The secret weapon is outlets.
And I'm not talking about shopping outlets. Although retail therapy does have its moments, you need something that lets your inner chaos out unapologetically. Maybe it's yoga stretching out your frustrations like you're wringing water from a sponge or maybe it's art finger painting like a kid who's just discovered the magic of colors. And let's not underestimate the power of music therapy. There's nothing like belting out an eighties rock ballad at the top of your lungs in the car.
Whatever your thing is movement creation or just primal screaming. Make it a priority. This isn't just about letting off steam. It about reclaiming your sanity one outlet at a time. So go ahead.
Find what sets you free and dive into it like your mental health depends on it because it kinda does. Next let's talk about engaging in creative outlets. Let yourself create without judgment. Seriously throw perfectionism out the window Let your inner child just take over. Paint like your picasso on a caffeine binge.
Write the silliest poem about your dog. Dance around your living room like you're auditioning for a music video no one else will ever see. Make those cookies even if they come out looking like mutant blobs. Who cares? Creativity isn't about the result It's about the freedom to express yourself.
Without limits. One time during an impromptu painting session I accidentally spilled paint on a canvas. Instead of scraping it up I just smeared it all over the place. And bam, it turned into something that was stunning. That messy accident became one of my favorite pieces.
So go ahead dive into whatever lights you up and let the magic happen, whether it's a masterpiece or a hot mess. It's all part of the process. The point is to get out of your head and into something into the joy of just creating. And next, focus on what's working. Our brains are like overprotective parents.
It's always hyper focused on what's going wrong or what could go wrong. But guess what You're not stuck with that wiring. You can retrain your brain to be the Sherlock Holmes of positivity sniffing out all the good stuff. And that's where gratitude journaling comes in It's not just a trendy hashtag. It's like hitting the refresh button on your mindset.
Seriously when you make a habit to hunt for what's working you'll find more of it It's kinda like spotting red cars everywhere after just starting to look for them. Maybe it's the sweet relief of finding your favorite coffee shop line really really short, or the rush of gratitude when a friend checks in on you during a tough week. That's a big win. The more you practice gratitude the more your brain rewires it to notice the everyday gems all day long. It's science, it's soul food and it's your secret weapon against burnout.
In closing, There you have it Ten game changing practices to yank you out of burnout and catapult you into the life that's not just functional, but lit up with energy, joy and purpose. Burnout doesn't have be your story everybody. You've got the pen in your hand So start rewiring it one small, bad ass step at a time. Because if you don't curate your life and take the reins somebody else something else will I guarantee that. So if today's episode got your gears turning don't stop there.
Keep the momentum rolling. Grab my free report running on empty how to beat burnout in the show loads. I can't say show notes in the show notes below. Uh
the link is down below It's packed with practical tools and fresh insights to help you level up Seriously, why wait It's free It's life changing and it's yours for the taking. And hey if you're looking for deeper support, someone to help you navigate the chaos quiet the noise and rediscover your fire. I'm here for that too Reach out anytime. Send a question to me You've got this You're stronger smarter and more capable than you think. And until next time keep showing up for yourself.
Keep chasing the life you deserve. And don't forget to celebrate those wins Confetti and all. Until next episode be happy, be healthy and be fulfilled
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