This week on Embracing Intensity, I share my experience with the physical and emotional exhaustion that comes with severe burnout. In this episode, I share updates on my personal life that have contributed to burnout, dive into my recovery process and discuss how to overcome burnout symptoms. I also share a preview of what I have coming up as I recover from burnout this summer!
Burnout can affect every aspect of your life, from your job to your personal relationships. It's important to recognize the signs of burnout early on and take the necessary steps to address it. Whether it's through improving your work-life balance, seeking social support, or making small changes to your daily routine, there are ways to recover and find relief from burnout.
Recent research has shown that burnout is not just a result of long hours and excessive stress, but also a combination of physical, emotional, and mental exhaustion. It can take a toll on your physical health, immune system, and even your mental well-being. That's why it's crucial to prioritize self-care and engage in activities that promote relaxation and rejuvenation.
In this podcast, we'll explore various burnout recovery techniques, such as incorporating physical activity, spending quality time with friends, and getting enough sleep. We'll also discuss the importance of spending time on things we love, seeking professional help when needed, and finding support from friends, family members, and colleagues.
Join me as we navigate the journey of burnout recovery together. I'll share my personal experiences, as well as insights from experts in the field, to help you create a burnout recovery plan that works for you. Whether you're a busy professional, a parent, or someone struggling with burnout in any area of your life, this podcast is here to provide guidance and support.
So, grab a cup of tea, find a cozy spot, and let's embark on the path to burnout recovery. Remember, you're not alone, and there is hope for a full recovery. Let's get started.
I discuss my recent absence from content creation due to burnout and chronic headaches.
Factors that have contributed to my burnout including work-related stress and big life changes.
Updates on what’s been happening for me this year personally.
Giving myself permission not to be productive has been helpful in my burnout recovery.
Reconnecting with friends and reaching out for support has been beneficial, as many friends are also struggling after the isolation of the pandemic.
Engaging in activities that bring joy and relaxation, such as floating in a pool, can help with relaxation and letting go of stress.
Incorporating movement, such as going for walks, and seeking body work and acupuncture can aid in burnout recovery.
I am working on catching up on content for the planner club and developing neurodivergent-friendly planners for travel and relationships.
I’m open to taking requests for specific planner content to make it more neurodivergent-friendly.
I plan to create a printed planner using the disk bound system for customization.
Adding a new course to my membership called "Befriending Your Brain, Self Assessment Course."
Members of my course membership will have access to upcoming calls, guest speakers, call recordings, and new content.
I have many creative ideas and plans for the future, but I also need to honor my own burnout and recovery cycles.
Our next monthly call about writing to heal takes place on the third Saturday of the month at 10:00 AM Pacific time.
This week, we talk with Arianna Bradford, an ADHD productivity coach, about the best ways for adults with attention deficit hyperactivity disorder to boost productivity in their daily lives. We cover a range of topics, from common symptoms of ADHD and organizational strategies to productivity hacks and the Pomodoro technique. Arianna shares her expertise on how to set specific goals and prioritize tasks, as well as how to use the right tools and resources to get the most out of your work mode.
We also discuss the importance of taking breaks and transitioning between tasks, as well as how to manage ADHD symptoms in the workplace or in your personal life. Whether you're a project manager, creative professional, or simply looking to be more productive, this episode has something for everyone. So grab a cup of coffee, find a quiet spot, and join us as we explore the world of ADHD productivity with Arianna Bradford.
Arianna Bradford, an ADHD productivity coach, shares her tips for building productivity processes that work for neurodivergent brains.
Productivity for people with ADHD is not an arbitrary number or percentage, and should be set by the individual in regards to upcoming external deadlines.
Keeping all tasks and deadlines in one central place is important for feeling in control, and regularly reevaluating task priorities is crucial.
The ICNU method (Interest, Challenge, Novelty, Urgency) can help hack an ADHD brain and increase productivity, as can adding challenge and urgency, trying new approaches, and allowing for downtime.
Mind shifts and meditation can reduce stress and increase mindfulness, while tracking patterns and cycles can help with planning and prioritizing tasks.
Redefining productivity as satisfaction, not perfection, and taking breaks for self-care are essential for preventing burnout.
Favorite productivity tools include Amazing Marvin, Motion, The Bright App, Tusk, ClickUp, Headspace, and simplemind pro.
Using white, brown, or pink noise, binaural beats, and low-fi beats can help with focus, and starting new routines gradually can avoid overwhelming the brain.
Multitasking can be beneficial for ADHD brains, and it's important to remember that worth is not determined by external measures of productivity or success.
Understanding monthly and yearly cycles, as well as circadian rhythms, can aid in productivity and introspection.
Organizational skills, goal setting, and breaking tasks into smaller chunks of time can also be helpful.
It's important to prioritize mental health and self-care in both personal and professional lives.
There is no one "best way" to be productive, and different options may work for different tasks or individuals.
ADHD is a neurodevelopmental disorder, and those with ADHD may experience executive dysfunction and shorter attention spans.
Pomodoro cycles, mind maps, and analog clocks can aid in productivity, and to-do list apps and project managers can help keep track of tasks.
The ADHD community and employee resource groups can provide support and resources for productivity and navigating the work environment.
Taking short breaks and allowing for transition time can also improve productivity and reduce anxiety.
Mental health professionals, family members, and team members can also be valuable resources in building productive habits.
Social media and mobile devices can be both helpful and distracting, and it's important to set boundaries and prioritize privacy.
TikTok users and creative people may have an uncanny ability to focus on certain tasks, but may struggle with others.
The most important tasks should be at the top of your to-do list, and it's okay to leave some tasks for the next time or for the last minute.
Hard work and effort are important, but so is recognizing and accepting limitations.
In this episode, where we delve into the importance of self-care in our daily lives. Whether it's through mindfulness practices, physical exercise, or leisure time activities, taking care of our emotional and physical health is crucial for a better quality of life. From diaphragmatic breathing to bike rides, we explore different self-care practices that can help us manage daily stressors and negative emotions without relying on prescription medication. We also discuss how self-care can benefit young people, families, and individuals with mental illnesses. Join us as we share new ideas and small steps towards creating our own self-care regimens and personal commitments. From transition rituals to champions of the shengha, we explore the full range of emotions and the importance of social interaction and sense of independence in our self-care plan. So, grab your lunch break or end of the day, and tune in to learn how self-care can positively impact our physical and emotional well-being in the long term.
In this discussion, Rukshana shares insights and practical tips on how to maintain a playful and curious mindset throughout your life. Drawing on her own experiences, Rukshana shows that play is not just for kids – it's a vital tool for personal growth, creativity, and overall well-being.
Triem argues that many of us lose touch with our playful side as we grow older, getting bogged down in the demands of work, family, and daily routines. But she shows that playfulness is not just a frivolous indulgence – it's a fundamental human need that can help us stay curious, flexible, and resilient in the face of challenges.
Through engaging stories and exploration, Triem encourages her audience to rediscover their inner child and embrace a spirit of play in all areas of their lives. Whether it's trying new activities, engaging in creative pursuits, or simply finding joy in everyday moments, Triem shows that playfulness is the key to unlocking our full potential as human beings.
Never Leave the Playground is a powerful and uplifting discussion that will leave you feeling inspired, motivated, and eager to incorporate more play into your daily routine. Whether you're looking to boost your creativity, improve your relationships, or simply have more fun in life, this talk is sure to provide you with valuable insights and practical strategies for cultivating a playful and joyful existence. You can find the full community discussion in the Embracing Intensity Membership.
Rukshana has a huge Hunger to serve, to bring deep connection to transformation women all around the world. Rukshana Hafez Triem is an Author, inspirational Speaker, and CEO of a Women's Lifestyle Coaching LLC. Her journey started in Zambia living in a Refugee camp. Due to Trauma and overcoming her sexual abuse past, she was able to create a comfortable lifestyle that supports her family. She shares her story with others as she travels around the world, doing public speaking, workshops and Retreat and her New Mission Building schools in Africa, in Mozambique, Malawi and Zambia.
Rukshana Triem, a former refugee, discovered the benefits of play and exercise through her Pacific Northwest Women's Hiking Group, emphasizing the importance of self-care activities for emotional health and balance in daily life.
Playfulness and nature are connected for Rukshana, who suggests small steps like a mindful walk or bike ride as part of a self-care regimen to reduce daily stressors and promote positive changes in brain function and heart rate variability.
Self-care activities can also benefit family life, including young children who can develop social skills and transition rituals through play and new tasks, such as video games or self-regulation strategies, that promote a sense of play for the whole family.
Incorporating play into our lives can be a healthy self-care practice for long-term health and managing daily stressors.
Taking small steps towards our own goals, such as scheduling play during lunch breaks, can be a great way to build healthy habits.
Different people may find play in different activities, and exploring what play means to us individually can be a new skill to develop.
Encouraging family members and friends to prioritize play and building a culture of play can also be a form of self-care and a healthy habit.
Building a culture of play is necessary for our soul and can give permission to others to prioritize play as well.
There are resources available to dive deeper into the topic of play, including call recordings and podcasts.
The speakers mentioned in the podcast, Gary Ware and Jeff Harry, have platforms focused on play and are great resources.
In this episode, Zaakirah Muhammad joins us to discuss mindfulness, gratitude and how these practices can help to craft a more meaningful life in her talk on Seeing Life Through a Different Lens: Mindfulness and Gratitude as a Creative. She talks about how one can use visualizing, setting goals and forming a strong support system to help achieve their dreams. Zaakirah also shares some of her personal stories and how she has worked to create meaningful relationships and find her true self.
In addition, she talks about the role of culture and how one can use their cultural values and traditions to drive their motivation and set SMART goals that are qualitative and quantitative. Ultimately, this podcast episode encourages listeners to take small steps, stay mindful of their wants and needs, and form relationships with both family, friends and even strangers, to ultimately achieve a life of purpose and passion. By engaging in the practices of mindfulness and gratitude, one can find a clearer understanding of their purpose and lead them each step of the way to a happier, healthier, and more meaningful life.
Zaakirah has more than 10 years of professional photography and branding experience. She empowers people to step outside of their comfort zone through her gift of visual storytelling. Zaakirah is also the CEO and founder of Phocused Media Group which empowers and supports the growth of minority-owned businesses. She has overcome many challenges, including cancer, and autoimmune disease to establish herself as an innovative voice in the marketing industry. Zaakirah is the author of Seeing Life Through a Different Lens: A Survivor’s Memoir on Overcoming Adversity with Resilience. She also hosts the podcast called See Life Different.
The Goal Setting Planner Tools and Setting Purposeful Goals Quick Guide are perfect for anyone who wants to take their personal and professional lives to the next level. Our user-friendly resources provide step-by-step guidance on how to set effective SMART goals, create tangible action plans, and stay motivated and focused on your pursuits. With tailored activities, create achievable objectives, envision purpose, and explore core values for an enriching life experience. Find purpose and vision, set specific, achievable goals, and break them down into manageable steps for an effective plan towards success. Reach your aspirations, form strong relationships, and make time for yourself for a happy and meaningful life.
Zaakirah’s encourages listeners to create and achieve their own personal or professional goals within their own unique way. By utilizing her advice and tools, such as setting specific goals, creating tangible action plans, ensuring SMART goals, visualizing, and finding motivation in family, friends and spiritual values, they can live a more meaningful, prosperous and satisfying life. Taking the first step towards one’s goal is the most crucial part, and with effort and dedication, they can one day reach the finish line.
Welcome to From Burnout to Brilliance, a talk that explores the best ways to manage work-related stress and overcome burnout. In this episode, we have the privilege of speaking with Dr. Zarya Rubin, a Harvard trained MD turned functional medicine health coach, who will be sharing her insights and expertise on this important topic. With the World Health Organization recognizing job burnout as a medical diagnosis, it's more important than ever to pay attention to the signs of burnout, particularly for those in stressful jobs such as health care workers and first responders. With long hours, heavy workloads, unreasonable time pressures, and a lack of self-care, it's not surprising that many people experience burnout. But it's not just work-related stress that can contribute to feelings of burnout. The household chores, long shifts, and a lack of much free time can also play a role.
We will take a closer look at the effects of burnout, including physical symptoms, mental exhaustion, and emotional exhaustion. We will also discuss the early signs of burnout and what you can do if you feel like you're experiencing burnout. From the importance of self-care habits, such as a healthy diet, spending time with family members, and deep breathing, to seeking professional help, Dr. Rubin will provide guidance on how to address burnout and begin the recovery process.
So, if you're feeling overwhelmed by work stress, or if you're just curious about the topic, be sure to tune in. The good news is, it's never too late to take the first step towards improving your mental and emotional health. Whether you're dealing with burnout for the first time or have been struggling for a long time, this podcast will provide you with the tools and insights you need to feel better and regain your quality of life.
You can find the full discussion and video presentation in the Embracing Intensity Guest Call Library.
Gifted kid burnout affects many smart kids and former gifted students who were once in gifted programs. As young adults, they often share a common theme of feeling burnt out and struggling with unrealistic expectations. The pressure to always achieve gold star grades and be at the top of the class can be overwhelming.
Gifted programs, often found in grade schools and even at the national level, focus on high achievement and a fixed trait of being "gifted." But what happens when these young adults, who were once in gifted classes and AP classes, are faced with the reality of adult life and the expectations of society? They may struggle with a lack of motivation and a harmful perfectionism that can lead to chronic stress.
This phenomenon, known as "gifted kid burnout," was first identified by Professor Carol Dweck, author of "Mindsets," and has been studied by the National Association for Gifted Children. It is a result of the fixed trait mindset that is often placed on gifted children, believing that their intelligence and abilities are innate and cannot be improved upon. This belief leads to unrealistic expectations and a lack of emphasis on the development of a growth mindset and good study habits.
This burnout can manifest in a variety of ways, such as a lack of motivation, harmful perfectionism, and chronic stress. For twice exceptional adults, who also have a neurodivergent condition, the experience can be even more challenging as they may have unique sources of stress in their daily lives and emotional needs.
School systems and the current educational environment may contribute to this issue. Gifted education programs and advanced classes may not always take into account the social-emotional needs and unique sources of stress for these students. This can lead to lack of study habits and a type of mindset that is not sustainable in the long-term, resulting in burnout.
Our guest today is Cate Osburn, also known as Catieosaurus on social media. She is an ADHD educator, a certified sex educator, and a disability advocate. Cate will share her personal experience with burnout as a twice exceptional adult and discuss her journey to finding balance and harmony in her passions and interests. Cate will also talk about how her experience in a gifted program, advanced classes, and the pressure to achieve good results in school led to unhealthy coping mechanisms and a lack of motivation in her daily life. We hope that her story will be a first step in understanding the experience of gifted kid burnout and the unique challenges faced by twice exceptional adults.
Neurodivergent individuals are those who think, process information, and experience the world in ways that differ from the neurotypical (i.e., not neurodivergent) population. The neurodiversity movement advocates for the recognition and celebration of neurodiversity as a natural and valuable form of human diversity, similar to cultural, racial, or gender diversity. Neurodivergence is an important facet of the human race. It seeks to create a more inclusive and accepting society for neurodivergent people. Finding neurodivergent community can play a crucial role in connecting with other like-minded folks.
There are many different ways to be neurodivergent, and neurodivergent people may have unique ways of perceiving, learning, communicating, and interacting with the world. Neurodivergence can affect various brain functions such as attention, memory, and executive function, and can manifest in neurodevelopmental conditions such as ADHD, dyslexia, autism, and more. These neurodevelopmental differences can also provide unique perspectives that can lead to creative problem-solving.
Dominant societal standards have traditionally prioritized neurotypical values and perceptions, which can often leave out the rich perspectives of what neurodivergent people experience. The diversity of human brains and the ways in which they function can lead to new ideas and perspectives that can benefit society as a whole. By fostering an environment that is inclusive and accepting of neurodiversity, we can tap into the unique abilities and potential of neurodivergent people and create a more diverse and innovative society.
Building a solid neurodiversity network can help others connect over their common traits, and explore their own style of neurocognitive functioning.
The Embracing Intensity Community is a supportive online space for gifted, creative, and neurodivergent individuals. It is a place where members can connect with others who share similar experiences and challenges, and find support and understanding. The community is designed to provide a safe and welcoming environment where members can discuss their unique perspectives, share their insights and skills, and explore their full potential. The goal of the Embracing Intensity Community is to empower gifted, creative, and neurodivergent individuals to embrace their intensity and to live fulfilling and meaningful lives.
There are a number of other ways that neurodivergent adults can find and connect with their neurodivergent community. Some options include:
By finding and connecting with other neurodivergent people, individuals can find support, validation, and a sense of belonging. Neurodivergent people may also be able to share their experiences and offer insights and advice to others. Additionally, the neurodiversity movement promotes greater understanding and acceptance of neurodivergent people within society, which can help create a more inclusive and equitable world for all.
Neurodiversity advocates play an important role in promoting the acceptance and celebration of neurodevelopment differences and the unique ways in which people experience and perceive the world. They often share their personal experiences as neurodivergent individuals and work to educate others about the concept of neurodiversity. They may also work to highlight the strengths and abilities of neurodiverse people, as well as the challenges they face. By sharing stories and experiences, neurodiversity advocates can help to build understanding and acceptance of neurodivergent individuals within society.
The neurodiversity movement is often seen as a social justice movement, as it seeks to create a more inclusive and equitable society for neurodivergent people. Neurodiversity advocates work to raise awareness about the infinite variation in the way people’s brains function and the diverse ways in which people experience the world.
One of the key roles of neurodiversity advocates is to connect neurodivergent individuals with the various neurodiversity resources that are available. This may include information about support groups, educational resources, and professional organizations that can help neurodiverse individuals navigate their daily lives and achieve their goals. In addition to advocating for neurodiversity within society, neurodiversity advocates may also work to build strong and supportive social relationships within the neurodivergent community. By connecting with others who share common experiences, neurodivergent individuals can find support, validation, and a sense of belonging.
Overall, the role of neurodiversity advocates is to promote understanding, acceptance, and celebration of the unique ways in which people’s brains function and the diverse ways in which people experience the world. By doing so, they help to create a more inclusive and equitable society for all.
Marc Almodovar is a neurodiversity advocate, and the cofounder of the ADHD Men’s Support Group, a group specifically for men who have been diagnosed with attention deficit hyperactivity disorder (ADHD). Marc founded the group after his own personal experience with ADHD led him to feel isolated and misunderstood. He saw a need for a safe space where men with ADHD could connect with others who shared common experiences and challenges.
Through the ADHD Men’s Support Group, Marc aims to provide a sense of belonging and support for men with ADHD. He believes that by sharing stories and experiences, men with ADHD can find validation and understanding, and build strong and supportive relationships. Marc also hopes to raise awareness about the unique ways in which people’s brains function and the diverse ways in which people experience the world, as part of the larger neurodiversity movement.
Marc recognizes that mental illness can be stigmatized within society, and he hopes that the ADHD Men’s Support Group can be a place where men with ADHD can feel safe and supported, regardless of their unique ways of thinking and experiencing the world. He believes that by fostering a sense of belonging and acceptance within the group, men with ADHD can work together to advocate for neurodiversity awareness and acceptance within society as a whole. He strikes a unique balance between positive feel-good stories and authenticity, without resorting to toxic positivity.
The ADHD Men’s support group is a group specifically for men who have been diagnosed with attention deficit hyperactivity disorder (ADHD). The group provides a space for men with ADHD to connect with others who share common experiences and challenges.
One of the main goals of the ADHD Men’s support group is to provide a sense of belonging and support for men with ADHD. Many men with ADHD may feel isolated or misunderstood due to the unique way in which their brains function and the neurodevelopment differences they experience. The ADHD Men’s support group can provide a safe and supportive environment where men can share their experiences and find validation and understanding.
In addition to providing support and a sense of belonging, an ADHD Men’s support group can also serve as a resource for men with ADHD. Group members may share information about treatment options, coping strategies, and other resources that can help men with ADHD navigate their daily lives. The ADHD Men’s support group can also be a place for men with ADHD to connect with others who share common interests and goals. Through group discussions and social interactions, men with ADHD can build strong and supportive relationships and work together to advocate for neurodiversity awareness and acceptance.
Overall, the ADHD Men’s support group can be a valuable resource for men with ADHD, providing support, validation, and a sense of belonging, as well as an opportunity to connect with others who share common experiences and goals. It can also be a place for men with ADHD to work towards social change and advocate for neurodiversity acceptance within society.