Are you guilty of often overcommitting yourself? These commitments, along with other things mentioned in this episode, are what cause burnout and anxiety. In this episode, I’ll share 5 thoughts and mantras to reduce burnout and anxiety and also 5 ways to avoid burnout and anxiety altogether. Get your pen and journal ready for this actionable episode!
Do you have a hard time getting all your thoughts in order? Well, I’ve got a free gift for you. It’s called the Instant Clarity toolkit. In it, I’ll guide you through an easy process I use to get all my thoughts out and prioritize what needs to be done first and what needs to go. Go to ivianabynum.com/instantclarity to download it now.
Click here to listen >>
Key Takeaways:
- How burnout and anxiety go hand in hand.
- The 3 biggest reasons why we get burnout.
- 5 Thoughts or mantras that reduce burnout.
- 5 Ways to avoid burnout and anxiety altogether
Find me on Instagram @ivianabynum and say hi!
Share the Grace
Do you love the podcast so far? Is it helping you learn different ways to give yourself grace? I’m so glad! And that’s why I’m taking it to the next level. Become a podcast supporter through the Share the Grace program and for only $5 a month, you’ll get access to bonus level content that takes the lessons from episodes like this one to a deeper level, by providing you with ways to apply what you’ve learned. Plus, some surprises along the way! Click here to sign up! I can’t wait to see you there!
https://ivianabynum.com/sharethegrace
Subscribe & Review in iTunes
Are you subscribed to my podcast? If you’re not, I encourage you to do that today so you don’t miss upcoming episodes and bonuses. If you’re not subscribed, there’s a chance you’ll miss out on them.
Click here to subscribe in iTunes!
If you were touched by this episode and want to show love, it would mean the world to me if you left me a review on iTunes, too. Those reviews help other people find my podcast and I really love to know your feedback. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you so much!
Transcription
Before I get into today’s topic, I have some updates to share with you. We just launched the 2020 Envision Workshop and the energy and excitement to bring in the new year has me really excited. The first live online workshop is coming up, the workbook came out beautiful, and were gearing up to take a deep dive into discovering what’s not working, what is, and getting equipped for the new year in a way like never before. If you haven’t signed, up, go to ivianabynum.com/envision2020 to register now.
Next, it’s that this season of the podcast is almost over! In this season, I’ve shared a lot about my personal story, my marriage, and lots of other people’s personal stories about how grace has been a key role in their life. The overarching theme has been about how we’ve all learned more about how to give ourselves grace and how it’s helped make life easier whether it be in our life or our career. It truly plays a key role in every part of life. The more you can commit to giving yourself and others grace, the easier life will get. Well, I think it’s time to close out this season so we’ll be taking break for a couple of weeks and coming back in the new year with a new look, and new topics. But I’ll tell you more about that next week as I want to share what I’ve learned during the first season of this podcast and tell you more about next season.
So now lets talk about why I chose burnout and anxiety for today’s episode. As you’ve learned from previous episodes, I’ve suffered from anxiety, migraines, and trauma-related issues for many years. I’ve overcome so much and there’s still a long that I combat based on how life is, what I’m dealing with, or whether or not I’m keeping up with my well-being.
The reason why I chose both the topics of burnout and anxiety is because they’re both related. Usually, when you’re dealing with burnout, you’re more likely to get anxiety. And today I want to talk to you about what I’ve done to help me be healthier and get to that place much much less.
First, burnout was defined by helpguide.org as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.
Now, let’s define anxiety. Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
Do you see why I say they pretty much go hand in hand now? As for me, anxiety comes when I’m dealing with burnout.
First, avoiding burnout takes a lot of discipline. It takes having to make tough decisions on a regular basis. So first, let’s talk about some of the reasons why we get burnout.
Why we get burnout.
We get burnout because we do way too much. Are you guilty of often overcommitting yourself? Perhaps you say yes to too many events, to too many projects, to too many meals, cleaning tasks, books to read, the list goes on.
I don’t want to get too into why you may overcommit but I can quickly name a few reasons. For one, you may get a serious fear of missing out. You don’t say no to anything because you’re afraid you’re going to miss something good. When in reality, you don’t want to go or do the thing.
The biggest one I’ve struggled with is fear of letting people down. Whether it’s a friend or one of my kids. Lets go back to how I said it. I said fear of letting people down. Because we’re often more concerned with that than anything. And here’s the truth. We’re going to let people down no matter what. Especially the ones that have expectations of us that they believe we’re not meeting. I’m going to repeat that. They have expectations of us that they believe we’re not meeting.
And the reality is, they don’t know what you’re going through- often because they’re too consumed in their own life to find out. And the same goes for you.
One of the leading causes of burnout is unrealistic expectations. And I think that if you have a conflict with someone you care about, and you each take the time to hear each side, you’ll realize that one or the other, or both of you, are dealing with unmet, unrealistic expectations. Unfortunately, there are people in life that may be selfish or feel entitled for whatever reason they want to justify. But it’s not up to us to fix them. Either they realize it on their own and change, or it’s time for us to walk away.
Lets stay on the topic of unrealistic expectations for yourself now.
If you don’t already have your journal or notepad out, now’s the time to take some notes. Because I’m going to share some thoughts or mantras that help reduce burnout.
Thoughts or mantras that reduce burnout.
But before I do, can you just pause this episode and leave me a quick review? Tell me what you think about the podcast! We put SO much work into this podcast so I would REALLY love your feedback. I want to know!! And while you’re at it, share this episode because what I’m about to tell you is gold! I promise. Okay pause. I’ll wait. 🙂
Alright, now that you’re back. Thank you for doing that!
Okay now I have 5 mantras or thoughts that really help reduce burnout.
There’s a season for everything.
I can only do what I can do. (one of my clients taught me a valuable lesson that will always stick with me. She always says, we’re not saving lives so it can wait. And it’s true. If you’re not working in the ER trying to save someone’s life, it’s likely that what you have to do, doesn’t need get done right now. And what you want to get right, doesn’t have to be that perfect- because the only person who realllly needs to be a perfectionist is a brain surgeon. Am I right?
As long as I’m alive or _____fill in the blank___, there is hope.
The more I surrender, the more I’m taken care of.
Be happy now with what I have, rather than what I’m longing for.
- The truth is, a lot of the things I’ve longed for, I actually didn’t want.
- A lot of things I longed for, I wasn’t ready for when I wanted them.
5 Ways to avoid it altogether
Reduce your commitments.
Honor what you’ve already done.
Surrender what you shouldn’t be in control of.
Use your discernment to minimize, remove, or stay away from relationships that are depleting you.
Rest with intention.
I kept this episode very to short and to the point because it’s one I want you to go back to again and again. If you can master these basic things I taught you today, burnout will reduce so much in your life and you’ll suffer from less and less anxiety. I know you have a big heart. I know you care so much. When I share these things, I’m speaking to myself too! That’s why I believe in these things so much. When I stay true to these practices, life gets so much better. ANd I want the same for you.
So tell me, what’s the first thing you’re going to do out of the 5 ways to avoid burnout altogether. Just pick one and tell me in the comments of this episode or message me on instagram and tell me right now! I can’t wait to hear waht you have to say!
In the next episode, I’ll be sharing what I learned from this season and tell you what’s in store for season two! Talk to you next week!
