36 | Do you believe that you are occasionally exhausted and displeased with your actions? I call it "on the edge of BURNOUT". Let's discuss it.

ABOUT THIS EPISODE

Raise your hand if you occasionally experience extreme fatigue. emotionally? or perhaps physically? Mama, did you realise that you are not alone? Statistics indicate that we are susceptible to Burnout every day! however, why is it necessary to address it? how do we accomplish this? We're going to approach burnout together... Grab your coffee and let's get going!

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Raise your hands if you find yourself so exhausted every once in a while, emotionally, physically or maybe mentally. Did you know that you're not alone, Mamma. Statistics show that we are so prone to the burnout each and every day of our life. But why it's so important to tackle it and how we can do that? We're gonna walk on the edge of burnout together. Grab Your Cup of Coffee, Mama, and let's go. It's the best version of yourself. Mama, I'm master is a, and welcome to mamast and ask for mother. MOMS were eager to achieve a simpler, more intentional life. In this podcast, we're going to rewrite the screen and reinvent the culture of Motherhood Together. Remember, becoming a mother is the beginning of our prosperity, not forgetting our souls. A fulfilled, healthy, confident and productive mom is all we need to be to guarantee our family's future. I'm an admission to make you feel empowered and less overwhelmed. We'll focus on productivity, parenting, mindfulness, mini Molissa, sustainable lifestyle, financial awareness, besides family wellness. I'm here to help you. Brought a new horizon and gain clarity on showing up as your best Mama Self. So let's build you up today. Let's dive into it. Hello, Mama, welcome to another episode of Momenous Podcast, episode number of thirty six. On the edge of burnout. Well, Um, I think it's a very common and frequent state in our life when we're living in the messy middle, messy middle of Motherhood, which is both enjoying and overwhelmings of the Times. So my main intention us, I mean for this podcast episode, was that I wanted to tell you that you're not alone. I'm living your life every day and I know that it literally happens. I mean you can be overtired in terms of I mean emotional stuff, physically or anything, and it can happen each and every day. So I just want to tell you something in the very beginning. I want you to grab your coffee or maybe tea or anything that you want to take and, Um, take your rest for only twenty minutes now, or any time that you want to listen to this podcast episode. Just take a rest for two any minutes. Just sit down. I know that and I understand that a lot of the times we listen to a podcast when we're doing the laundries, when you're driving, when we're, I mean, multitasking with other stuff, and that's perfect. But today I just want to tell you that please take a rest, because this topic is very important, and also I want to tell you that you need rest and you deserve rest. So let's get to today's topic. First of all, what is burnout and how do I need to tackle it? Well, in theory, that definition of burnout is the emotional or physical exhaustion that you feel, maybe because of the chronic stress that you had. Um, I mean for the parenting or for your job, or for handling the stuff at your house or anything. So, Um, it leads to the tantrums, it leads to screaming and yelling frequently during the day. So if you want to see the signs of I mean burnout, you might just think about whether I'm screaming, whether I'm having tantrums during the day. Um, these are some the signs of burnout. But...

...every one of US know exactly do we have I mean burnout? I mean do we have over exhaustion and are re feeling overwhelmed or not? So, now that you're on the same page, I want to tell you that it's a very important topic to talk about, it, to think about and to just, Um, try to tackle because, Um, I think as a mom, we need to be a good role model for our children, because they're going to imitate our behaviors and they're gonna be us. So if we cannot handle and if we cannot tackle our exhaustion in a good way, maybe they, you, would copy our behavior and they're gonna they're gonna be like this in their future. So do we want them to feel the same like us? Absolutely not. So this was one of the important things, um about, I mean important reasons why we need to just go this topic. And the second reason is that typically burnout and Um, feeling overwhelmed. Um, it's like an like a vicious cycle. I mean you start by being tired and like scream or yell, and then you feel bad about that, you feel, Um, I mean embarrassed because of why, I mean you behave like this, Um, and that leads to your exhaustion one more time, and this is a vicious cycle, in my opinion. So if you cannot, I mean, handle it, then this vicious cycle would be our deteriorating factor every day of our life. That is why we call it on the edge of burnout because, Um, I think it has a very sharp edge. I mean burnout, and everyone can be affected by this burnout, I mean our state of burnout. So, Um, our husband, our beloved partner, I mean partners are beloved family members, like our children. Everyone can hurt because of our behavior, because of our burnout, and so, because we don't want to hurt them, because we don't want them to get annoyed, because we love them, we need to do something that our burnout state. We need to do something with our exhaustion, and it's for the sake of others and for the sake of ourselves. So if you are trying to tackle something, if you're trying to invest in yourself to feel better, you are doing the best thing for them. Um. And don't ever feel, Um, I don't know, Um selfish when you do so, because it's for their own stake too. Okay, that's the right importance of the topic. And now that, I think we're very, very on the same page. So, Um, we want to see how we need to tackle it, how to tackle the burnout. We are staying, Um, I mean we're leaving constantly on the edge of burnout and we don't know what to do. So what are the steps? Um, I come true some systematic approach for my own self because, um, I leaved in this state every once in a while from the time that I became a mom, and so I thought that someday, well, this is so frequent in every days of my life, I need to do something for that. And then I started thinking about what was the kind of, Um, steps that I need to take in order to avoid that, and I derived a systematic approach that I want to is it for you today? I think that it would be...

...helpful. I even wrote it down for myself in my planner and every time that I feel the same, I go through the steps to see what's the problem and what can I do for that. Okay, are you ready? Please, please bring your pen paper, because we're going to start with a Um, let me see. Yeah, eight step system for tackling the burnout. First of all, I want you to admit that you are burned out. Well, wait, what do you say? What do I say? Admitting that I'm burned out? Yes, that's very important, because most of the times we don't believe that we are exhausted. We don't believe that we're overtired, we don't believe that we're burned out, and we just want to say that, okay, well, that's because of, for example, my husband's behavior, that's because of my children's behavior, that's because of this and that, and then I don't want to admit that. Okay, well, this is my own feeling, this is my own state, that causes the problem, and that's burnout. Okay, I want all of us to understand that. This is one of the states burnout, and it's very frequent and it's, I mean, um, nothing to be embarrassed, but something to be tackled, Um. So embrace your feelings and write it down. And what do I mean by that? I mean that please write down in a piece of paper that I am tired of Blah, blah, blah. And you think that you're tired of I'm tired of feeling bad about my body. I'm tired of not having support from my husband, I'm tired of, I mean, Um, my kids, I mean prisons, even at home all day long. I'm tired of this, I'm tired of that. Everything that makes you feel burned out, I'm tired of even, for example, the loud noise of my chill, I mean the a loud sound of the musical instrument that my child is playing. You know, all of these things are some something that makes our souls, makes us feel burned out, and we don't think about it, we don't consider it, but they're really important. So please write down what are the things, Um that, because of them, you're feeling burned out and because doing this exercise will help you to admit that you're burned out. Okay, well, now that you admitted that you're burned out, then I want you to, Um, do this step. I call it back to Ground Zero. Back to Ground Zero step. And what do I mean by that? I want you to take immediate rest. And yes, this is for real. Take immediate rest. Okay, you're feeling exhausted. Do whatever you need to do to plan some immediate rest as soon as possible. Um, like, for example, texting your husband. That okay, I'm feeling very, very exhausted. Ask Your friend, Um, ask your mother, ask your family to come and take care of the children so that you can have some immediate dress. I don't know if it is in terms of sleeping, in terms of just being alone in terms of going out and just walking, firstly for yourself, in terms of doing anything that you like. Just please consider this very step, because it's very helpful. Otherwise, if you don't take the immediate rest, you won't, I mean, Um, make good decisions about what you need to do for the...

...following steps. Okay, so what do I also suggest you to do in this step of back to Ground Zero? Is that please do a brain dumping. I mean most of the times we don't know, but we are mentally tired or and overexhausted, overtired. Sorry. So we need to do what is going on in our mind. Maybe there are a lot of two dous in our minds. Maybe there are a lot of I mean projects, procrastinated things in our mind. Just write them down. What are the things that you think you need to do and they are mentally making you tired, making you feel tired, because that's for real. That's that's very true, that a lot of the times we put a lot of burden on our shoulders, Um, and we think that our poor brain need to handle all of them without any kind of planning. We think that, okay, our minds should, I mean, be powerful enough to handle a lot of them, but it is not possible. So in the second step, which was back to Ground Zero, I wanted you to take immediate risks and then brain dump all of the tasks that is in your mind. So in the third step, I want you to Um see that how did it happen? How did this burnout happen? I mean refer to the very last occasion that, I mean your burnout, happened. So Um, think about different aspects of it and derive the source cause of your burnout. You can refer to the most frequent type of burnouts that you have, for example, after your children do this. You feel, for example, overwhelmed and overtired and yell and scream a lot. So you can refer to that, Um and derive the source causes of that. I call this step reverse engineering the because you're gonna see the end result, which is your exhaustion, and you're going to go backward to see what are the results in order to just know how you need to tackle it. Okay, well, I'm going to tell you some of the options that you might have as the resource, as the source causes of your exhaustion. Well, it might be too much time on the phone, okay, you put too much time on the phone, you scroll a lot. You, you, you had a very, Um, I mean a long time on social media scrolling. And then after that, because of, for example, the stress that you had for the House household stuff or or I mean tackling the jobs, the tasks that you have in your career, then you feel stressed at and then you feel burned out. So the source was too much time on phone. Or the source might be something like mismanagement or, Um, not being able to plan your day or Arioritize your tasks. The other source might be, uh, that you don't have any help or support for taking care of your children or, I don't know, for handling your stuff. The source might be something like feeling unseen and feeling that nobody comprehend you, nobody understands you. It might be not having enough sleep, it might be not not having good nutrition, it might be miscommunication. I mean, for example, you and your husband, Um, every once in a while have tantrums with each other, and that's why. That's because, Um, you cannot communicate clearly and you cannot talk about your expectations clearly with each other. So these were some of the samples of the source causes of your burnouts. So please do that for yourself. Do yourself a favor and write down what are the source cause of your burnouts, because it's going to be...

...magical. Okay, in the fourth step, I want you to make a clear compensation plan, like a project, and break that into stages. Okay, Um, what do I mean by that? Okay, you have understood that. In the third step that your source cause of burnout. One of them is not having enough sleep. So what is your compensation plan for this? Okay, I need to have eight hours of sleep each night. Okay, so right down your compensation plan with this phrase, I need to okay, your source cause might be not having enough exercise. Okay, what is your compensation plan? I need to exercise, I need to talk to my husband, I need to set boundaries with my phone, I need to have plans, I need to have support and help from my family. I need to work Um, I mean more strategically, I mean smarter. I need to Um enhance my nutrition. You know, all of the things that you need to do in order to reverse the result. Okay, so this is your compensation plan, but what it's very important is that it needs to be clear. You know clearly what do you need to do. Okay, you shouldn't say, for example, I need to get enough of sleep. You should say I need to have eight hours of sleep. Okay, precisely in the fifth step, I want you to define the resources you need for each one of the things that you have listed in your your compensation plan to be implemented. What do I mean by that? For example, you have identified that you need to exercise in order to compensate and in order to make yourself not feeling overwhelmed one more time, because that was the source, because that you have identified. Okay, what are the resources that you need to do? You need to register to the gym. Okay, well, the resources, money, the resources? Time. Do you have that? Write it down for yourself. For example, the other item was I need to set boundaries with my phone as a compensation plan. What are the resources for this? You need to set boundaries. Okay, so boundaries or resources? You need to Um, talk with your husband. Okay, making some time to talk with my husband and communicating with with him is one of the resources that you need. So you need to plan that out. Okay, Um. Or, for example, you need to enhance your nutrition. Okay, what are the resources? You need to get some information about nutrition and you need to implement it. These are the resources. So, now that you have the resources for the compensation plan that you have written for yourself, you need, in the sixth step, to create action plan for one month off your life, for the for the following month of your life, divided by four weeks. What do I mean by that? Okay, you have your resources and you have your compensation plan. Take, for example, you wrote down I need to register to the gym. Okay, so week one, write it down for yourself. Registering, Um, I mean to a gym. Okay, registering to a gym as a task. Um, for example, you work down for yourself that I need to have clear communication with my husband about my expectations. Okay, what are the resources? You need? Some time to have with your husband. Okay. What you need to do? Um, have a night out. I mean have a for example, anything out with your husband to talk about your expectations, to talk about your feelings, if you think that that's going to be helpful. So, UM, exactly planned that out. Maybe you need resources. Maybe you need, for example, your mom to come and take care of your children. What are...

...the things that you need to do in order to make that happen? Week one tasks. For example, you might think that, okay, it's very good to have social media detox in week one because, for example, you have understood that you need to set boundaries for yourself with your phone and the resources that you needed where boundaries. So for week one, you write down for yourself that social media detox would be maybe good for week one. Has something to do. So please set action plan from one month of your life. And what is it exactly? It's just, Um, I mean the way you want to actionably, do whatever you want to do in order to compensate. Okay. So think of it as a project and break it down into stages of four weeks and then create a list of two doos for yourself to do, because in this way you won't think about it like a disaster, like a catastrophe. You just think of it as a list of to do in order to tack to be tackled, okay, and that's going to be more probable to be Um, I mean to to happen. Okay. Well, now that you created your action plan, you need to do that clearly, okay. Um, so for a week one, of I mean for the next week, please do what you have written for week one of your compensation plan and action plan, and then, after which one assess your action plan. So each week you need to assess your action plan. But now, this time, let's just do it another way, in a very fun and in a very mindful way. I always Um telling the workshelves that you need to have someone on one time with yourself of each and every week of your life in order to reflect on what you have done and reward yourself. So if you don't have any time like this, please create some time for yourself every week, like, for example, Friday mornings, like, I don't know, Saturday mornings, any time. Just plan it out before for yourself. Maybe you can put it on the non negotiable list of actions or anywhere in order to make it happen. Um, I don't know, do whatever you can do in order to create some time and space for yourself to meet yourself. So make time for yourself to meet yourself, because some of the times we don't understand, but we don't even meet ourselves. We don't even have some alone time with ourselves to think, to reflect, to just do what we're doing. Okay. So I want you to have some reflection time every week in order to see what was the result, to see what what you have progressed about and and to just see what you need to do next week in order to make it even better, because that's going to be very helpful. It's like the habit tracker. Okay, so you're weekly reflections is like tracking what you're doing every week of your life. Okay, and that was step number seven and step number eight. Um, is a bonus point. Actually. Do you want this remedy? Do you want this Um tackle, tackling the burnout, to be perpetual, to be sustainable? Okay, do you want that to happen, then all you need to do is to take care of yourself sustainably, to take good care of yourself. I mean think about all of the aspects of your life, and that's what I call it, the sustainable self care, because if you take good care of yourself from every aspect of your life, then it's gonna be less,...

I mean, Um, probable to happen that you feel burned out, and we've talked about it in a ton of ways in different podcast episodes about the will of life, about how to we need to balance it in the workshops also. But Um, clearly you can go to podcast number sixteen and we have talked about non negotiable list of actions and just consider, and just think about this, that if you pay attention to different respects of your life every week of our real life, then it's going to be less probable that it happens that you feel overwhelmed or burned out. I hope that this systematic approach helps you to do something for this very frequent state of your life, which I completely um relate to that and I completely understand you and I hope that, Um, you really rip the benefits of this podcast episode. Thank you for hanging out with me, thank you for Um listening to moment podcast while you were resting for two minutes, and I hope to see you back in this podcast episodes, um in moments and in our community. So if you're not part of our community, you can come and check our instagram page. Also, we have um a lot of different Um, I mean services moments that can rip the benefits of them. So waiting for you all and have a very lovely day ahead of you. Goodbye. Thanks for listening to the moments podcast. If you enjoined today's episode, please subscribe. That way, you will receive fresh episodes every week. Did you know that together, we can change the forgetti culture of sharing and sharing and proved that we care for each other and are so just you need to head over to Itunes, subscribe and then leave a positive review so that many more riemen can benefit. The second way is to take a screenshot of this very episode, tag me at moments official and go share it in your instagram stories. I truly look forward to connecting with you, so stay tuned.

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